Physical Fitness and Related Activities

Module 6: Cardiorespiratory Endurance

This lesson explores the concept of cardiorespiratory endurance,

warm-up, cool-down, and the many different types of fitness activities for
cardiorespiratory endurance. Students will also measure their pulse/heart-
rate after performing several cardiorespiratory fitness activities.
Learning Outcomes
 Explain cardiorespiratory endurance;
 Perform a variety of physical fitness test using correct techniques;
 Enjoy a variety of physical activities with understanding.
 Demonstrate an understanding of concepts and skills acquired in
various physical fitness tests; and
 Measure their own pulses/heart rates before and after the activity.

Cardiorespiratory endurance

 Cardiorespiratory endurance is a measurement of how well your

heart, lungs, and muscles work together to keep your body active over
an extended period. (Frey, 2018)

 Increased cardiorespiratory fitness has several health advantages,

namely:
(1) helps improve lung and heart condition;
(2) reduces the incidence of heart disease, lung cancer, type 2
diabetes, stroke, and other illnesses;
(3) improve the body's ability to endure dynamic exercises; and

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 Physical Fitness and Related Activities

(4) boost your sense of well-being.

Warming Up

 Warm-up exercise is a “preparation for physical exertion or a

performance by exercising or practicing gently beforehand, usually
undertaken before a performance or practice.” (“Warming up –
Wikipedia,” 2020)

 The benefits of warming up before physical activity can be as follows:

(1) to brace yourself mentally and physically for your chosen physical
activity;
(2) to raise your heart rate and blood flow so that more oxygen can
enter your muscles;
(3) to enable and prepare your nerves and muscles to enhance their
movement efficiency;
(4) to improve your range of motion (flexibility); and improve your
athletic performance.

Cooling Down

 Cool-down exercise is “an easy exercise, done after a more intense

activity, to allow the body to to transition to a resting or near-resting state
gradually.” (“Cooling down – Wikipedia,” 2020)

 After physical activity, the benefits of cooling down may be as follows:

(1) enables the heart rate to return to its resting rate;
(2) allows a more gradual return of the blood back to the heart and
reduces the potential for adverse cardiovascular outcomes; and
(3) significantly decrease muscular and skeletal injuries; and improve
your athletic performance.

Resting Heart Rate (RHR)

 Resting heart rate (RHR) is “the number of times your heart beats
per minute (bpm) while at complete rest.” (Bumgardner, 2019)

Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

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 Physical Fitness and Related Activities

Activity: 5-Minute Warm-Up Exercises

Directions: A warm-up for light physical exercise requires

approximately 5 minutes which includes light cardiovascular training and
several dynamic stretching exercises that are necessary for the workout you
are about to conduct. Perform the following pre-exercise dynamic stretch
exercises for 5 minutes.

Pre-Exercise Procedure Duration

Dynamic Stretch
1. Arm Crossovers Move your arms across your 1 minute
chest, crisscrossing. Switch
back and repeat, bringing the
opposite arm to the top.
Repeat.
2. Butt Kicks Try to hit your butt with your 1 minute
foot while walking. Speed
things up by doing this while
you're jogging. Repeat.
3. Spinal Rotations Stand with your feet at the 1 minute
level of your shoulder with
your arms out to the sides to
form a 'T' pattern. Holding
your lower body still, rotate
your upper body back and
forth from right to left.
4. Hand walks Stand upright with your feet 1 minute
at shoulder width. Swing one
leg out to the side, then swing
it back across your body in
front of the other leg. Repeat.
5. Hacky Sack Lift up your right leg by 1 minute
bending your knee so that it
points out. Tap the inside of
your right foot with your left
hand without leaning or
bending forward. Repeat.

Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

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 Physical Fitness and Related Activities

Activity: 5-Minute Cool-Down Exercises

Directions: After a fairly grueling workout session, post-exercise

cooling helps the heart rate and blood pressure to recover slowly. Perform
these five post-exercise/cooling down static stretches.

Post-exercise Procedure Duration

Static Stretch
1. Arm Crossover Place your left arm over your 1 minute
chest and keep it in stretched
position with your right arm.
Repeat.
2. Quadriceps Hold your left foot up against 1 minute
Stretch your butt for 10 seconds.
Repeat with the right leg.
3. Trunk Rotation Lie down with your knees 1 minute
bent, point your knees to the
left and hold on for 10
seconds. Reverse and repeat.
4. Hamstring Stand with one leg to the 1 minute
Stretch front and the other to the
backside. Bend your back
knee and place your body
weight on it.
5. Groin Stretch Side lunge and hold on for 10 1 minute
seconds – reverse legs and
repeat.

Rubric
3 – Full Accomplishment – The student performed the warm-up and
cool down exercises for 5 minutes each in a clear and consistent manner.
2 – Substantial Accomplishment – The student performed the warm-up
and cool down exercises for 5 minutes each and did so in a somewhat
consistent manner.
1 – Little Accomplishment – The student had difficulty performing the
warm-up exercises and cool down exercises for 5 minutes each
consistently.
0 – No Accomplishment – The student made no attempt to do the
activity.

Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

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 Physical Fitness and Related Activities

Physical Fitness Test: Calculating Your VO2Max: 3-Minute Step Test

Directions: You will need a step that is 16.25 inches from ground
level, a stopwatch, and a metronome to perform this VO2max test. Perform
some light stretching before taking this test and practice walking up and
down according to the following sequence: left leg up, right leg up, left leg
down, right leg down, and repeat. This is the series that needs to be used for
the test. Now, if you're a man, set the metronome at 96 beats per minute, or,
if you're a woman, set the metronome at 88 beats per minute. During the test,
you take one step per beat on each beat of the metronome (i.e., your left leg
goes up on the first beat, your right leg goes up on the second beat, and your
left leg goes down the third beat, etc.). Start the test and step to beat for
precisely 3 minutes. When the 3 minutes elapsed, pause the test, wait for 5
seconds, and then check the pulse for 15 seconds. When all of these have
been completed, enter the 15-second count of the pulse in the box below to
calculate the estimated VO2max. Record your score in the blank spaces
below. Use the Internet and visit this link
http://www.shapesense.com/fitness-exercise/calculators/vo2max-
calculator.shtml to calculate and estimate your VO2max based on your
performance of a 3-Minute Step Test.

Warning: The 16.25-inch step for this test is far higher than the
average step height. Take several preparation measures to ensure you are
confident doing this test and practice caution during the test.

Gender:

15 Second Pulse Count at 3-Minute Step Test Completion:

Calculate your VO2Max:

Name ________________________________________________ Score _______

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 Physical Fitness and Related Activities

Subject and Section _____________________________________ Date _______

Physical Fitness Test: Calculating Your VO2Max: 1 Mile (Rockport)

Walk Test

Directions: To do this VO2max test, you would need to find a good

walking spot and calculate precisely 1 mile (or 1609 meters). Bring a
stopwatch with you to monitor the exact time it will take you to walk 1 mile.
Perform some light stretching and warm-up walking before the test. When
you're ready, walk the required distance of 1 mile as fast as you can. Don't
run; just walk as quickly as you can. Stop the stopwatch at the end of 1 mile
and check your heartbeat for 10 seconds. Record your 1-mile walk and your
10-second pulse count. Then calm down by strolling for a few minutes. If all
of this has been done, enter your data in the appropriate fields below to
calculate your estimated VO2max. Use the Internet and visit this link:
http:/www.shapesense.com/fitness-exercise/calculator/vo2max-
calculator.shtml to calculate and estimate your VO2max based on your 1-Mile
Walk Test results.

Gender:

Age:

Weight:

Walk Time:

10 Second Pulse Count at Test Completion:

Calculate Your VO2Max:

Name ________________________________________________ Score _______

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 Physical Fitness and Related Activities

Subject and Section _____________________________________ Date _______

Physical Fitness Test: Calculating Your VO2Max: 1.5 Mile Walk/Run

Test

Directions: To perform this VO2max test, you will need to find an

appropriate running location and measure precisely 1.5 miles (or 2414
meters). Bring a stopwatch with you to record the exact time it takes you to
travel a distance of 1.5 miles. The objective of this exercise is to cover a
distance of 1.5 miles as rapidly as possible. You're encouraged to run and
walk. Be careful not to overexert yourself, especially if you are not used to
this type of activity. If you're new to doing this exercise, it may be prudent to
do a practice run and learn how to pace yourself, because that's a factor that
can influence your performance. Relax for a few days after the testing is
finished until you take the actual test. Do some light stretches and warm-up
walking before your test. Cover the distance of 1.5 miles as quickly as you
can, and record the time it takes. Try to cool down for a couple of minutes
after the test by walking or jogging lightly. After all this has been completed,
enter your test time in the fields below to measure your estimated VO2max.
Use the Internet and visit this link http://www.shapesense.com/fitness-
exercise/calculators/vo2max-calculator.shtml to calculate and estimate your
VO2max based on your performance of a 1.5-Mile Run/Walk Test.

Gender:

Age:

Weight:

Walk Time:

Test Completion Time:

Calculate Your Vo2Max:

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 Physical Fitness and Related Activities

Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

Physical Fitness Test: Calculating Your Resting Heart Rate

Directions: There is no physical exertion required for this test using

the VO2max calculator. You need to take your resting heart rate for 20
seconds and enter the number of beats you count, along with your age, into
the blank space provided below. Use the Internet and visit this link
http://www.shapesense.com/fitness-exercise/calculators/vo2max-
calculator.shtml to measure and calculate your resting heart rate using the
VO2Max calculator.

Age:

20 Second Resting Heart Rate (Beats/20 seconds):

Calculate your VO2 Max:

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 Physical Fitness and Related Activities

Module 7: Muscular Strength and Muscular Endurance

This lesson discusses muscular strength and muscular endurance,

including assessment techniques for various muscular strength and muscular
endurance activities. The lesson also tackles the safety practices for the
specific physical activities related to muscular strength and endurance.
Learning Outcomes
 Explain muscular strength and endurance;
 Perform a variety of physical fitness test using correct techniques;
 Enjoy a variety of physical activities with understanding;
 Demonstrate an understanding of concepts and skills acquired in
various physical fitness tests; and
 Measure their own body fat percentage using an accepted method.

Muscular Strength and Muscular Endurance

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Muscular strength is determined by the maximum strength that a

muscle can use in a single effort to counteract some form of resistance. It
relates to your ability to move and lift objects.

On the other hand, muscular endurance refers to your ability to

contract multiple muscles or maintain muscle contraction over an extended
period.

Muscular Strength and Muscular Endurance Differentiated

Muscular strength and muscular endurance are directly linked, as

muscular endurance requires a certain amount of muscular strength to
maintain or perform repetitive resistance contractions. Also, your muscular
strength increases as your muscular endurance improve or vice versa.

The key difference between muscle strength and muscle endurance is

that the former refers to the maximum amount of force exerted in a single
contraction, while the latter is a measure of how long a given weight can be
moved before exhaustion.

To illustrate, you use muscular strength when you pick up a heavy object
or push a piece of furniture. Multiple repetitions of fetching a heavy object or
pushing a piece of furniture are instances of muscular endurance.

Measuring Muscular Strength

Your muscular strength depends on how much force you can generate
and how much weight you can lift in a short time.

The one-repetition maximum test (1RM) is the standard test used to

assess muscle strength. During a 1RM test, an individual performs one
repetition of a single exercise to see how much weight they can lift. For
example, to test your bicep's muscle strength, you'd do a single dumbbell
bicep curl for one rep with a weight you can move for maximum contraction,
and that's it.

Benefits of Building Muscular Strength and Muscular Endurance

Some of the advantages of strength and endurance training for

exercisers at all levels are:
(1) build up lean muscle mass;
(2) improve your metabolism;
(3) burn more calories with greater ease;

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 Physical Fitness and Related Activities

(4) help to improve the way that your body looks; and
(5) improve the quality of your daily activities and movement.

Image: Veryfitwell

Safety Tips For the Physical Fitness Workout

Strong muscles are necessary for a healthy body. One way to keep your
muscles fit is through strength training. But doing the wrong exercises to
strengthen your muscle can be dangerous. Below are a few tips to avoid
injury:
(1) Warm-up and cool down correctly.
(2) Proper technique is essential.
(3) Maintain proper posture and body positioning at all times to minimize
the risk of injury.
(4) Don't hold your breath while you're doing a physical fitness exercise.
Breathe normally.
(5) Before exercising, wear appropriate clothing and safety equipment.
Dress up comfortably and practically.
(6) Use the full range of motion you need when doing a physical fitness
exercise. Don't lock the joints. Stick for a range of motion that looks
natural when you're exercising.
(7) Don't exercise if you feel exhausted or sick.
(8) Don't try your physical fitness workout if you have an injury.

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 Physical Fitness and Related Activities

(9) When you can't complete a series of workouts or workout sessions,

listen to the body, and cut back.

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 Physical Fitness and Related Activities

Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

Activity: 5-Minute Warm-Up Exercises

Directions: A warm-up for light physical exercise requires

approximately 5 minutes, including light cardiovascular training and several
dynamic stretching exercises necessary for the workout you are about to
conduct. Perform the following pre-exercise dynamic stretch exercises for 5
minutes.

Pre-Exercise Procedure Duration

Dynamic
Stretch
1. Arm Move your arms across your chest, 1 minute
Crossovers crisscrossing. Switchback and repeat,
bringing the opposite arm to the top.
2. Butt Kicks Try to hit your buttocks with your foot 1 minute
while walking. Speed things up by
doing this while you're jogging. Repeat.
3. Spinal Stand with feet at shoulder width and 1 minute
Rotations your arms out to your sides to form a
'T' shape. Holding your lower body
still, rotate your upper body back and
forth from right to left.
4. Hand walks Stand with your feet at shoulder level. 1 minute
Swing one leg to the side, then swings
it back. Repeat.
5. Hacky Sack Raise your left leg by bending your 1 minute
knee to point it out. Tap the inside of
your right foot with your left hand
without leaning or bending forward.
Repeat.

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 Physical Fitness and Related Activities

Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

Activity: 5-Minute Cool-Down Exercises

Directions: After a fairly grueling workout session, post-exercise

cooling helps the heart rate and blood pressure to recover slowly. Perform
these five post-exercise/cooling down static stretches.

Post-exercise Procedure Duration

Static Stretch
1. Arm Place your left arm all over your chest 1 minute
Crossover and hold it with your right arm.
Repeat.
2. Quadriceps Hold your left foot up against your butt 1 minute
Stretch for 10 seconds. Repeat with the right
leg.
3. Trunk Lie down with your knees bend, point 1 minute
Rotation your knees to the left and continue for
10 seconds. Reverse and repeat.
4. Hamstring Stand with one leg to the front and the 1 minute
Stretch other at the back. Bend your back knee
and place your body weight on it.
5. Groin Stretch Side lunge and hold on for 10 seconds 1 minute
–
reverse legs and repeat.

Rubric
3 – Full Accomplishment – The student performed the warm-up and
cool down exercises for 5 minutes each in a clear and consistent manner.
2 – Substantial Accomplishment – The student performed the warm-up
and cool down exercises for 5 minutes each and did so in a somewhat
consistent manner.
1 – Little Accomplishment – The student had difficulty performing the
warm-up exercises and cool down exercises for 5 minutes each
consistently.
0 – No Accomplishment – The student made no attempt to do the
activity.

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 Physical Fitness and Related Activities

Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

Physical Fitness Test: Push-Up Test (Men Only)

The push-up fitness test (also

called the press-up test) measures
upper body strength and endurance. A
standard push-up begins with the
hands and toes touching the floor, the
body and legs in a straight line, feet
slightly apart, the arms at shoulder-
width apart, extended and at a right
angle to the body. Keeping the back and
knees straight, the subject lowers the
body to a predetermined point, touches some other object, or until there is a
90-degree angle at the elbows, then returns to the starting position with the
arms extended. This action is repeated, and the test continues until they can
do no more or have reached the target number of push-ups. (Wood, 2016)

OBJECTIVE: To measure your muscular endurance and upper body strength

by completing a full push-up in 30 seconds.
MATERIALS NEEDED: Exercise mat, stop-watch, student test scorecard
METHOD
1. Take a short warm-up before performing any fitness test.
2. Start by putting a padded mat on the floor, perform a push-up on your
hands and toes with your hands and shoulder-width apart, and fully extend
your elbows.
3. On the signal of the student timer, start the push-up test in 30 seconds.
4. While maintaining a straight line from the toes to the hips and the
shoulders, lower your upper body and bend your elbows to 90 degrees.
5. Push back up to the start position. That is one rep.
6. Continue this form, completing as many repetitions as possible without
breaking the form.
7. The student timer will record the total number of correctly completed
push-ups in the student test scorecard and then exchange turn to take the
push-up test.

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 Physical Fitness and Related Activities

I hereby certify that all the information provided on this physical

fitness test is true, factual, and correct.

________________________________________________________________________________________
_
Partner’s Name and Signature
Name ________________________________________________ Score _______
Subject and Section _____________________________________ Date _______

Physical Fitness Test: Modified Push-Up Test (Women Only)

A modified version of the test is

used for women, who tend to have less
relative upper body strength than men.
The test is conducted in the same way
as above, but uses a modified, "on the
knee" push-up position. (Quinn, 2020)

OBJECTIVE: To measure your

muscular endurance and upper body
strength by completing a full push-up in 30 seconds.
MATERIALS NEEDED: Exercise mat, stop-watch, student test score card
METHOD
1. Take a short warm-up before performing any fitness test.
2. Start by putting a padded mat on the floor, perform a modified push-up on
your hands and toes with your hands and shoulder-width apart, and fully
extend your elbows.
3. On the signal of the student timer, begin the modified push-up test in 30
seconds.
4. Drop the hips and bring the hands forward until the elbows, hips, and
shoulders form a straight line.
5. While maintaining a straight position from the knees to the shoulders,
lower your upper body so your elbows bend to 90 degrees.
6. Push back up to the start position.
7. That is one rep.
8. Continue with this form and perform as many repetitions as possible
without breaking the form.
9. The student timer will record the total number of correctly completed
modified push-ups in the student test scorecard and then exchange turn to
take the modified push-up test.

I hereby certify that all the information provided on this physical

fitness test is true, factual, and correct.

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 Physical Fitness and Related Activities

________________________________________________________________________________________
_
Partner’s Name and Signature

Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

Physical Fitness Test: Side Plank Test (Men Only)

Side plank pose is a challenging posture

that strengthens the abdomen, legs and arms and
promotes mental focus and balance. (“Side plank
pose – Yogapedia”, 2018)

OBJECTIVE: To increase balance while toning

the abdomen (especially the side) and
strengthening the legs and arms in 1 minute.
MATERIALS NEEDED: Exercise mat, stop-watch, student test score card
METHOD
1. Take a short warm-up before performing any fitness test.
2. Start by putting a padded mat on the floor, and practice first the side plank
pose.
3. Start with a side plank position, lie on one side with your upper foot placed
right on top of your lower foot, and put your elbow in a straight line under
your shoulder.
4. Start the side plank pose test on the student timer signal.
5. Raise your hips and form a straight line from your feet, through your legs,
through the groin, and straight through the middle of your neck.
6. Keep the spinal alignment straight, both horizontally and vertically.
7. Don't let your hips or shoulders tip back or forward. Keep them parallel to
the top of the hip directly over the other hip.
8. The goal is to keep on for 60 seconds.
9. Remember to breathe.
10. The student timer will record the total time of the completed side plank
in the student test scorecard and then exchange turn to take the side plank
test.

I hereby certify that all the information provided on this physical

fitness test is true, factual, and correct.

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 Physical Fitness and Related Activities

________________________________________________________________________________________
_
Partner’s Name and Signature

Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

Physical Fitness Test: Modified Side Plank Test (Women Only)

Modified side plank pose is a

strengthening and balancing exercise
that prepares the arms and core for
more advanced arm-balancing poses.
(“Modified side plank pose – Yogapedia”,
2018)

OBJECTIVE: To increase balance while

toning the abdomen, especially the
extended side in 45 seconds.
MATERIALS NEEDED: Exercise mat, stop-watch, student test scorecard
METHOD
1. Take a short warm-up before performing any fitness test.
2. Start by placing a padded mat on the floor and then practice the modified
side plank positions from right-hand pose to left-hand pose.
3. Begin in a well-aligned modified side plank pose. Lower your right knee
when raising your left leg. Turn left with your right arm and hand firmly on
the mat, shifting support to the left leg and right arm. Raise the hips and
extend the left arm out, forming a diagonal line from the left foot to the left
hand and arm. The right knee remains under the right hip to provide a solid
foundation.
4. On the signal of the student timer, begin the modified side plank pose test.
5. Hold for 45 seconds. Remember to breathe.
6. Exit and drop the left hand to the floor and come back into a modified
plank pose. Repeat the same number of seconds on the opposite side.
7. The student timer will record the total number of correctly completed
modified side plank pose in the student test scorecard and then exchange
turn to take the modified side plank test.

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 Physical Fitness and Related Activities

I hereby certify that all the information provided on this physical

fitness test is true, factual, and correct.

________________________________________________________________________________________
_
Partner’s Name and Signature

Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

Physical Fitness Test: Leg Raise Test

The leg raise is a strength training

exercise which targets the iliopsoas (the
anterior hip flexors). Because the
abdominal muscles are used to stabilize
the body during the motion, leg raises are
also often used to strengthen the rectus
abdominis muscle and the internal and
external oblique muscles. The lying leg
raise is done by lying on the floor on the
back. It is done without apparatus except
for possibly cushions or weights for added
resistance. Practitioners generally caution
to keep the lower back in contact with the floor and place hands to sides or
under the lower back for support. (Wikipedia, “Leg raise,” 2018)

OBJECTIVE: To improve your core strength and bring considerable benefits

for the strength and flexibility of your hips and lower back in 2 minutes.
MATERIALS NEEDED: Exercise mat, stop-watch, student test scorecard
METHOD
1. Take a short warm-up before performing any fitness test.
2. Start by placing a padded mat on the floor and then practice first the leg
raise pose.
3. On the signal of the student timer, begin the leg raise test.
4. Lie on your back, legs straight.
5. Hold your legs straight and raise them to the ceiling before your butt
comes off the floor. Make sure your toes are pointed. Hold for 3 seconds.
7. Lower the legs slowly until they're just above the floor.

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 Physical Fitness and Related Activities

8. Raise your legs back up. Repeat as many reps as possible within the given
time.
9. The student timer will record the total number of correctly completed leg
raises in the student test scorecard and then exchange turn to take the leg
raise test.

I hereby certify that all the information provided on this physical

fitness test is true, factual, and correct.

________________________________________________________________________________________
_
Partner’s Name and Signature
Name ________________________________________________ Score _______
Subject and Section _____________________________________ Date _______

Physical Fitness Test: Starfish Crunch Test (Men Only)

The starfish crunch is an ab

exercise that is great for working the
oblique and transverse abs if you
remember to pull your belly button to
spine before each crunch.

OBJECTIVE: To tone the core muscles

and sculpt the abs in 2 minutes.
MATERIALS NEEDED: Exercise mat,
stop-watch, student test scorecard
METHOD
1. Take a short warm-up before performing any fitness test.
2. Start by placing a padded mat on the floor and then begin in a star crunch
position. Lie on the floor, with extended arms and legs, to create the "X"
starfish position on the ground.
3. On the signal of the student timer, begin the starfish crunch test.
4. Bring one arm straight up and diagonally across your body while lifting the
opposite leg.
5. Finish the starfish crunch by lightly touching your shin or try to come as
close as your level of flexibility will allow.
6. Alternate back and forth for each repetition.
7. In 2 minutes, perform as many repetitions as you can.
8. The student timer will record the total number of correctly completed
starfish crunch pose in the student test scorecard and then exchange turn to
take the starfish crunch test.

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 Physical Fitness and Related Activities

I hereby certify that all the information provided on this physical

fitness test is true, factual, and correct.

________________________________________________________________________________________
_
Partner’s Name and Signature

Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

Physical Fitness Test: Modified Starfish Crunch Test (Women Only)

This modified
variation of the
starfish crunch is an ab
exercise that is excellent
for working the oblique
and transverse abs if
you remember to pull
your belly button to the
spine before each
crunch.

OBJECTIVE: To tone the

core muscles and sculpt the abs in 2 minutes.
MATERIALS NEEDED: Exercise mat, stop-watch, student test scorecard
METHOD
1. Take a short warm-up before performing any fitness test.
2. Start by placing a padded mat on the floor and then begin in a modified
star crunch position. Lie on the floor, with extended arms and legs, to create
the "X" starfish position on the ground.
3. On the signal of the student timer, begin the modified starfish crunch test.
4. In one movement, lift shoulders and legs off the ground and hug knees to
chest, engaging core to come up.
5. Slowly lower back down.
6. In precisely 2 minutes, perform as many repetitions as you can.

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 Physical Fitness and Related Activities

7. The student timer will record the total number of correctly completed
modified starfish crunch pose in the student test scorecard and then
exchange turn to take the modified starfish crunch test.

I hereby certify that all the information provided on this physical

fitness test is true, factual, and correct.

________________________________________________________________________________________
_
Partner’s Name and Signature

Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

Physical Fitness Test: Step Up Test

The step-up is a
great all-around exercise
that is perfect for all
exercisers since it can be
modified to create a killer
workout for anyone,
whether you have just
started an exercise or
have been training for
years. It has a low risk of injury and, with a few adjustments, offers a good
cardio workout, strength workout or balance workout. (Quinn, 2018)

OBJECTIVE: To build leg strength and power in 1 minute.

MATERIALS NEEDED: A sturdy bench, stop-watch, student test scorecard
METHOD
1. Take a short warm-up before performing any fitness test.
2. Before you begin, find a bench that will bend your knee to a 90-degree
angle when you place your foot on it.
3. Assume the step-up position.
4. On the signal of the student timer, begin the step-up test. To start with,
place your entire right foot on the bench.
5. Place your right heel as you step on the bench, move your left foot to meet
your left, so you're standing on the floor.

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 Physical Fitness and Related Activities

6. Begin again to the original position by stepping down to the right foot, then
left, so both feet are on the ground.
7. In 1 minute, take as many steps as you can.
8. The student timer will record the total number of step-ups correctly
completed in the student scorecard and then change the turn to take the
step-up test.

I hereby certify that all the information provided on this physical

fitness test is true, factual, and correct.

________________________________________________________________________________________
_
Partner’s Name and Signature

Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

Physical Fitness Test: Squat Jump Test

Squat jumps are a powerful plyometric

exercise that strengthens your entire lower
body and increases your heart rate for a
significant calorie burn. Squat Jumps target
quads, hamstrings, glutes, and calves while also
toning the ab and back muscles. Traditional
squats have been taught and highly
emphasized for toning the butt and the legs;
however, the incorporation of the jump allows
for extra strength and muscle density plus
gives you the maximum heart rate for a high volume of calorie burn leading
to fat loss. (Squat jumps – Gethealthyu.com, n.d.)

OBJECTIVE: To balance your body weight, which results in a stronger core

from the intensified muscle stabilization and better posture in 1 minute.
MATERIALS NEEDED: Stop-watch, student test scorecard
METHOD
1. Take a short warm-up before performing any fitness test.
2. Start in a squat jump position.
3. Start the squat jump test on the student timer signal.

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 Physical Fitness and Related Activities

4. Start standing apart with your hip legs and lower to a squat position by
bending your knees. Keep your spine straight, your chest up, and your knees
behind your toes. For balance, the arms are in front of the chest.
5. Make sure you're using your whole foot to jump, not just your toes, and try
not to let your shoulders lean out of your knees because it can strain and hurt
your back.
6. Jump up and swing your arms overhead. Lower your body back to a squat
position when you land to complete one rep.
7. Land as quietly as possible, which requires control.
8. In one minute, perform as many squat jumps as you can.
9. The student timer will record the total number of correctly completed
squat jumps on the student scorecard and then change the turn to take the
squat jump test.

I hereby certify that all the information provided on this physical

fitness test is true, factual, and correct.
________________________________________________________________________________________
_
Partner’s Name and Signature
Rubric

This rubric explains how your performance on the Physical Fitness

Tests will be graded. Use this rubric to assess the student’s performance in
the Physical Fitness Pre-test and Post-test.

Push Up 1 point 2 points 3 points 4 points

Test (30 Upper body Upper body Upper body The student
seconds) muscle muscle muscular has reached
strength is strength is strength is the
poor and average / may above performance
needs have average/may standard.
enhancement enhanced. have Upper body
. Male: 11-19. enhanced. muscle
Male: 10 or Female: 9-15. Male: 20-24. strength is
less. Female: 16- within a
Female: 8 or 19. healthy level.
less. Male: 25 or
more.
Female: 20 or
more.
Side 1 point 2 points 3 points 4 points
plank Upper body Upper body Upper body The student
Test (1 muscle muscle muscular has reached

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 Physical Fitness and Related Activities

minute) strength is strength is strength is the

poor and average / may above performance
needs have average/may standard.
enhancement enhanced. have Upper body
. Male: 16-25. enhanced. muscle
Male: 15 Female: 11- Male: 26-34. strength is
seconds or 19. Female: 20- within a
less. 29. healthy level.
Female: 10 Male: 35 or
seconds or more.
less. Female: 30 or
more.

Leg Raise 1 point 2 points 3 points 4 points

Test Lower body Lower body Lower body The student
muscle muscle muscular has reached
strength is strength is strength is the
poor and average / may above performance
needs have average/may standard.
enhancement enhanced. have Upper body
. 9-19. enhanced. muscle
8 or less. 20-29. strength is
within a
healthy level.
30 or more.

Starfish 1 point 2 points 3 points 4 points

Crunch Upper and Upper and Upper and The student
Test lower body lower body lower body has reached
muscle muscle muscular the
strength are strength is strength is performance
poor and average / may above standard.
needs have average/may Upper body
enhancement enhanced. have muscle
. Male: 9-15. enhanced. strength is
Male: 8 or Female: 6-12. Male: 16-24. within a
less. Female: 13- healthy level.
Female: 5 or 19. Male: 25 or
less. more.
Female: 20 or
more.
Step Up 1 point 2 points 3 points 4 points
Test Lower body Lower body Lower body The student

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 Physical Fitness and Related Activities

muscle muscle muscular has met the

strength is strength is strength is performance
poor and average / may above standard.
needs have average/may Lower body
enhancement enhanced. have muscular
. Male: 9-30. enhanced. strength is
Male: 8 or Female: 6-15. Male: 31-49. within a
less. Female: 16- healthy
Female: 5 or 24. range.
less. Male: 50 or
more.
Female: 25 or
more.
Squat 1 point 2 points 3 points 4 points
Jump Test Lower body Lower body Lower body The student
muscle muscle muscular has met the
strength is strength is strength is performance
poor and average / may above standard.
needs have average/may Lower body
enhancement enhanced. have muscular
. Male: 9-19. enhanced. strength is
Male: 8 or Female: 6-15. Male: 20-24. within a
less. Female: 16- healthy
Female: 5 or 19. range.
less. Male: 25 or
more.
Female: 20 or
more.

26
 Physical Fitness and Related Activities

Module 8: Muscular Flexibility

This lesson discusses muscular flexibility, including examples and

assessment techniques for various muscular flexibility tests. The lesson also
tackles stretching exercise, its styles, benefits and tips for success in doing
stretching routine.
Learning Outcomes
 Define muscular flexibility;
 Perform a variety of physical fitness test using correct techniques;
 Discuss stretching exercise, its styles, benefits and stretching
routine tips;
 Enjoy a variety of physical activities with understanding.
 Demonstrate an understanding of concepts and skills acquired in

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 Physical Fitness and Related Activities

various physical fitness tests; and

 Measure their pre and post muscular flexibility tests.

Defining Flexibility

Flexibility stands for the range of motion of the joints, without stiffness or
discomfort. The degree of flexibility that a person has is determined by muscles
and connective tissues such as ligaments and tendons. It also refers to the muscle's
strength, which allows for a more excellent range of motion or mobility during
physical activity or exercise.

The range of motion is the distance and direction with which the joints can
move, while mobility is the ability to move without constraint.

Benefits of Flexibility Training

Some of the benefits of flexibility training, according to the American

Council on Exercise (2009) include:
(1) allows greater freedom of movement and improved posture;
(2) increases physical and mental relaxation;
(3) releases muscle tension and soreness; and
(4) reduces the risk of injury. ("Benefits of Flexibility – ACE," 2009)

Stretching

Stretching exercise is “a form of physical exercise in which a specific

muscle or tendon (or muscle group) is deliberately flexed or stretched to
improve the muscle's felt elasticity and achieve comfortable muscle tone.”
(“Stretching – Wikipedia,” 2020)

Stretching enhances flexibility. It is recommended that you do a light

cardiovascular warm-up for a few minutes before stretching.

The benefits of stretching may be as follows:

(1) raise the flow of blood to the muscles;
(2) prepares the body for the physical fitness activity;
(3) increases the range of motion and muscle elasticity; and
(4) prevents muscle imbalances that can contribute to physical injury.

The table below shows the different types of stretching exercise styles
according to physioworks.com (2018):

Stretching Definition Examples

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 Physical Fitness and Related Activities

Exercise Style
1. Static Considered to be the safest Shoulder Stretch,
Stretching method of stretching. It Triceps Stretch, Chest
should be held for 20 to 30 Stretch, Lower Back
seconds at a point where Stretch, Groin Stretch,
you can feel the stretch but Quadriceps Stretch,
do not experience any Hamstring Stretch, Calf
discomfort. If you feel Stretch, Achilles
discomfort, ease back on Stretch
the stretch. Do not bounce
when holding the stretch.
2. Ballistic Performed at speed and The Standing Lunge,
Stretching prescribed by your sports Side Arm Swing, Leg
physiotherapist or elite Swings, Overhead Arm
sports coach. They are Swing
often used as a part of your
warm-up for sport or
training.
3. Dynamic Involve muscle movements Vinyasa Flow,
Stretching that move a joint through Inchworm, Dynamic
the full range of movement Pigeon, Fire Hydrant
that will be required in Circles, Leg
your chosen sport or Crossovers, Scorpion,
activity. Page Turns, Frog Walk-
In, Frog Walk-In Twist,
Twisting Reverse
Lunge, 2-Step
Hamstring Stretch

4. Proprioceptive Involves a component of Hold-Relax, Contract-

Neuromuscular stretch - muscle Relax, Hold-Relax with
Facilitation (PNF) contraction - and further Agonist Contraction
Stretching stretch. This process is
usually repeated several
times and uses a trick on
the muscle spindle reflex to
help elongate your muscles.
(“Stretching Exercises - physioworks.com,” 2018)

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 Physical Fitness and Related Activities

Stretching for Success Tips

Below are some tips on how to execute stretching exercises correctly:

1) Take a few minutes to warm up before exercising, as the exercising of

cold muscles increases the risk of injury.
2) Start with a low-intensity warm-up, like walking moderately while
moving your arms around in a circular pattern.
3) Try to warm up before stretching for at least 5 to 10 minutes.
4) To start a workout, perform a dynamic type stretching routine before
exercise and static stretching after exercise.
5) You may have to change your stretching techniques if you have a
chronic condition.
6) Finally, note that stretching doesn't mean you can't get hurt or
injured. Stretching, for example, would not prevent injury if you were
overdoing it.

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 Physical Fitness and Related Activities

Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

Activity: 10-Minute Stretching Routine

The sequence below is a basic static stretching routine designed to

complete before and after your workout. This routine takes a maximum of 5
minutes each.

Methods

Stretching Exercise #1: Standing Hamstring Stretch

1. Stand upright with your legs spread apart, your knees slightly bent,
your arms at your sides.
2. Exhale as you bend forward at the hips, lowering your head toward
the floor while keeping your head, neck, and shoulders relaxed.
3. Wrap your arms around the backs of your legs and hold anywhere
from one minute.
4. Bend your knees and roll up when you are done. (Winderl, 2017)

Stretching Exercise #2: Lunging Hip Flexor Stretch

1. Kneel on your left knee. Place your right foot flat on the floor in front
of you, knee bent.
2. Lean forward, stretching your left hip toward the floor.
3. Squeeze your butt; this will allow you to stretch your hip flexor even
more.
4. Hold for one minute.
5. Switch sides and repeat. (Winderl, 2017)

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 Physical Fitness and Related Activities

Stretching Exercise #3: Standing Quad Stretch

1. Stand with your feet together.

2. Bend your left knee and use your left hand to pull your left foot
toward your butt. Keep your knees together.
3. If you need to, put one hand on a wall for balance.
4. Squeeze your glutes to increase the stretch in the front of your legs.
5. Hold for one minute.
6. Repeat on the other leg. (Winderl, 2017)

Stretching Exercise #4: Cross-Body Shoulder Stretch

1. Start standing tall, grab one arm above your elbow with your opposite
hand, and pull it across your body toward your chest until you feel a
stretch in your shoulder.
2. Make sure to keep your elbow below shoulder height.
3. Hold for at least 30 seconds and then repeat on the other side.
(Winderl, 2018)

Stretching Exercise #5: Elbow Out Rotator Stretch

1. Start standing tall, place your left hand on the middle of your back,
palm and elbow pointing out.
2. Reach across the front of your body with your right hand and grab
onto your left bicep or elbow.
3. Gently pull forward.
4. Hold for 30 seconds and then repeat on the other side. (Winderl,
2018)

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 Physical Fitness and Related Activities

Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

Physical Fitness Test: Sit and Reach Flexibility Test

The sit and reach flexibility test is designed to test the lower back
and hamstring muscles' flexibility.

OBJECTIVE: To test the flexibility of the lower back and hamstring muscles
MATERIALS NEEDED: A tape measure or meter stick, a box
METHOD
1. Warm-up to ensure the best possible results and safety measures.
2. To start this test, let the student sit on the floor with both feet straight out
against the box and press the feet against it.
3. Make sure the legs are straight, the knees are pushed down to the floor,
and the palms are turned down.
4. Make them stretch their toes as far as possible over the box.
5. With a tape measure, measure the student's length may reach from the
toes to the fingertips.
6. Please make sure both hands are balanced and one of them does not
extend to the other.
7. The student is permitted to do some practice before their final hold is
recorded.
8. The student should not make any movement for their scores to be
recorded.

I hereby certify that all the information provided on this physical

fitness test is true, factual, and correct.

33
 Physical Fitness and Related Activities

________________________________________________________________________________________
_
Partner’s Name and Signature

Rubric
Very Poor Fair Average Good Excellen Super
Poor t

Female < -15 -15 -7 to +1 to +11 to +21 to > +30

to -8 0 +10 +20 +30

Male < -20 -20 -8 to - 0 to +5 +6 to +17 to > +27

to -9 1 +16 +27

Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

Physical Fitness Test: Shoulder Flexibility Test

The shoulder flexibility test is a simple evaluative measurement of

the flexibility and mobility of your shoulder joint. Also known as the reach
test or the Apley back scratch test, it is used to assess your shoulder's range
of motion (ROM), including flexion and extension. (Quinn, 2018)

OBJECTIVE: To evaluate the baseline flexibility of the rotator cuff muscle

group (including supraspinatus, infraspinatus, teres minor and
subscapularis).
MATERIALS NEEDED: A measuring tape
METHOD
1. Raise your left arm over your head.
2. Bend your left elbow and put your left palm on the back of your neck.
3. With your right hand, reach out to your back and place your hands on your
neck, palm up.
4. Slide your left hand down your neck and your right hand up your spine
towards each other.
5. After reaching the extent that you can, the examiner can measure your
fingertips' distance.
6. If you touch your fingertips, the examiner will report it as zero ("0
inches"). If the fingers overlap, the examiner will mark it as a negative
number (e.g., "-1 inch").

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 Physical Fitness and Related Activities

7. Then switch your hands to perform the test on the opposite shoulder.

I hereby certify that all the information provided on this physical

fitness test is true, factual, and correct.

________________________________________________________________________________________
_
Partner’s Name and Signature

Rubric
Excellent Flexibility fingers overlap

Good Flexibility fingers touch

Average Flexibility fingers are less than two inches apart

Poor Flexibility fingers are more than two inches apart

Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

Physical Fitness Test: Trunk Rotation Flexibility Test

Flexible legs and arms are vital when stretching your body, but your
trunk (torso) and shoulders must be flexible too. Many injuries can be
prevented if your core area is flexible.

OBJECTIVE: To measure trunk and shoulder flexibility.

MATERIALS NEEDED: Wall, a piece of chalk or pencil, a ruler or tape
measure
METHOD
1. Create a vertical line on the wall. Stand in front of the line, your back
against the wall, your arm's length away from the wall, and your legs about
shoulder-width apart.
2. Stretch your arms parallel to the floor, then move your body to the right
and touch the wall with your fingertips. Turn your shoulder, legs, and knees,
but not your feet.
3. Ask someone where your fingers meet the wall. Measure the line distance.
A touch before the line is a negative score, a touch after the line is a positive
score.
4. Repeat to the left and take the average of the two scores.

35
 Physical Fitness and Related Activities

I hereby certify that all the information provided on this physical

fitness test is true, factual, and correct.

________________________________________________________________________________________
_
Partner’s Name and Signature

Rubric

Ratings Score

Excellent Flexibility 20 cm

Very Good Flexibility 15 cm

Good Flexibility 10 cm

Fair Flexibility 5 cm

Poor Flexibility 0 cm

Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

Physical Fitness Test: Trunk Lift Flexibility Test

The trunk lift flexibility test is designed to test the flexibility of the
lower back and trunk muscles.

OBJECTIVE: To test the flexibility of the lower back and trunk muscles
MATERIALS NEEDED: A ruler
METHOD
1. Lie down your face with your arms to your side with your hands under
your thighs.
2. Lift the upper portion of your body very slowly so that your chin, chest,
and shoulders get off the floor.

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 Physical Fitness and Related Activities

3. Lift your trunk to a height of 12 inches. Hold this position for 3 seconds as
the student timer measures the distance your chin gets off the floor. Hold the
ruler 1 inch in front of your chin. Look straight, so your chin doesn't tilt up
abnormally.
4. Perform the trunk test twice and record the number of inches you can lift
and hold your chin.
5. The student should not make any movement for their scores to be
recorded.

I hereby certify that all the information provided on this physical

fitness test is true, factual, and correct.

________________________________________________________________________________________
_
Partner’s Name and Signature

Rubric

Ratings Score

Excellent Flexibility 11-12 inches

Very Good Flexibility 9-10 inches

Good Flexibility 7-8 inches

Poor Flexibility <6 inches

Module 12: Aerobic Dance

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 Physical Fitness and Related Activities

This lesson will discuss aerobic dance, its advantages, and

disadvantages. A video viewing offers students the basic steps of aerobic
dancing and allows them to choreograph and perform their aerobic dance.

Learning Outcomes

 Define aerobic dance;

 Identify the four types of aerobic dances;
 Pinpoint the advantages and disadvantages of aerobic dance;
 Recognize the basic steps of aerobic dance;
 Understand and enjoy aerobic dancing with understanding;
 Demonstrate an understanding of aerobic dancing; and
 Choreograph and perform aerobic dance.

Aerobic Dance

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 Physical Fitness and Related Activities

Aerobic dancing is essentially an hour's workout set to music. A

typical aerobics program begins with 5-10 minutes of warm-ups and
stretching, peaks with 20-30 minutes of target heart range dance, can include
20 minutes of a muscle stretching floor program known as body sculpting,
and ends with 5-10 minutes of cool-down and more stretching. Programs
typically run three to four times a week. (Aerobics – California Podiatric
Medical Association, 2018)

Aerobic dancing has a plethora of genres which include

(1) Jazzercise;
(2) Zumba;
(3) Hip-Hop Aerobics;
(4) Step Aerobics;
(5) Aqua Dance Aerobics;
(6) Ballroom Dancing;
(7) Belly Dancing;
(8) Break Free Dance; and
(9) Pump It Up Aerobic Dance.

Medical professionals highly recommend that children and adults

perform at least 20 minutes of aerobic exercise three times a week, so the
aerobic dance can be an excellent opportunity to improve their health and
fitness.

Advantages and Disadvantages of Aerobic Dance

The table below shows some of the advantages and disadvantages of

aerobic dancing:

Advantages Disadvantages
It will improve your heart and lungs, It can make you feel tired in a
steadily growing your stamina. short time.
It can burn a lot of fat and calories If you overdo it, it can lead to
to help achieve and maintain optimal muscle pain.
weight.
It will increase the circulation of It induces pain in the joints.
blood in your body and keep your
cholesterol levels under control.
It can reduce high levels of stress,
anxiety and tension due to an
increase in endorphin production.
It can strengthen your body and
tone your muscles.

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 Physical Fitness and Related Activities

It will help improve your immune

system and make you a healthier
person.
It's a fun and simple task to
accomplish.

Basic Aerobic Dance Steps

The dance moves below will allow you to begin your journey as a novice
aerobic dancer. Brush your knowledge of these simple aerobic dance steps
and draw on your movement skills to perform these moves on the dance
floor.

Aerobic Definition How to Do It

Dance Step
Basic Step This move can be Start with your feet side by side,
performed on an about hip-distance apart. Step
aerobics step bench or about two feet forward with your
on the floor. Do several lead leg. Bring the back leg
in a row with the lead forward to meet it. Step back two
leg, or alternate lead feet with your lead leg and draw
legs for variety. the other foot back to meet it.
V-Step This dance step is also Stand with your feet parallel and
doable on an aerobic hip-distance apart. Step your lead
step or the floor. It gets foot 2 to 3 feet forward to the
its name from the corresponding corner of the floor
wide, V-shape of the or the bench. Step the opposite
movement. foot wide to its corner. Step back
to the original position with your
lead leg. Bring the opposite leg
back to meet it. You may alternate
lead legs or repeat the step on the
same leg several times before
switching.
Step Touch Step touch is Stand with your feet side by side
commonly found in and hip distance apart. Step your
floor-based classes. It's lead leg to the side and bring the
an easy move to other foot to meet it. Switch the
master. direction as you alternate
touching side to side. Sometimes,
you might do two to four steps to
the right, and then an equal
number to the left (or vice versa).

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 Physical Fitness and Related Activities

Mambo The mambo step in Stand with your feet hip-distance

aerobics dance takes apart. For a right leg lead, take a
its cue from the dance small step forward on your right
style. It's a foot; keep your left foot where it
fundamental move that is. Shift weight onto the right foot,
has you swinging your and then shift weight onto the left
hips. foot as you step the right foot
backward. Shift weight onto the
right foot, then to the left;
immediately take the step forward
with the right to repeat the step.
Box Step A box step is Stand with your feet hip-distance
sometimes called a apart and parallel to one another.
"jazz square." For a right leg lead, step the right
foot slightly forward and in front
of your left foot. Step the left foot
out to the side. Bring the right foot
a step back and cross over it with
your left foot. Repeat multiple
times.
Grapevine The grapevine offers a Stand with your feet hip-distance
way to travel side to apart. To move to the right, step
side during a floor- your right foot to the side. Cross
based aerobics class. your left foot behind the right.
Sometimes, an Step the right foot again to the
instructor adds a knee right and tap your left foot next to
lift or hamstring curl it to switch directions.
instead of the tap
before switching
directions.
(Boldt, 2019)

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 Physical Fitness and Related Activities

Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

Activity: 12 Minutes Aerobic Dance Workout for Beginners at Home

In this activity, students will watch an aerobic dance video, and then
they will imitate the movements of the professional trainer for a 12-minute
aerobic dance exercise.

Objectives: The students will:

a. watch an aerobic dance workout performed by a professional trainer;
b. copy her aerobic dance moves;
c. be motivated to do their aerobic dance exercise to achieve a healthier
lifestyle; and
d. improve their mental health in addition to their physical well-being.

Time Frame: 10 minutes

Materials Needed: An aerobics workout film, a TV set, Smartphone
Method
1. Explain to students that as they watch the aerobics workout, they will
imitate the professional trainer's movements.
2. Use the following link to watch the aerobic dance
exercise: https://www.youtube.com/watch?v=fFQZy_TFKdI
3. Ask someone to record your aerobics workout using your Smartphone
4. Have fun doing the 12-Minute aerobic dance exercise at home.

Rubric
3 – Full Accomplishment – The student imitated the aerobics movements
of the trainer in a clear and consistent manner.
2 – Substantial Accomplishment – The student imitated the aerobics
movements of the trainer and did so in a somewhat consistent manner.
1 – Little Accomplishment – The student had difficulty imitating the
aerobics movements of the trainer consistently.
0 – No Accomplishment – The student made no attempt to do the activity.

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 Physical Fitness and Related Activities

Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

Research: 3-Circle Venn Diagram: Isotonic, Isometric, and

Isokinetic Exercises

Directions: Isometric exercises, like planks, don't require you to

move or bend any joints. Isotonic exercises, like squats, involve straining
the muscles while moving the joints and applying a constant amount of
weight. Isokinetic exercises are performed at a consistent speed, which can
be increased as you progress. (Kennedy, 2020) What further differences can
you find among these three terms? Use the 3-Circle Venn Diagram below to
distinguish these three types of exercise. Write your answers in the spaces
provided below.

Isometric Exercise

Isotonic Exercises Isokinetic Exercise

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 Physical Fitness and Related Activities

Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

Research: Glossary Template: Types of Aerobic Dance

Directions: A glossary is a list of terms (and their definitions) limited

to a specific subject or field. Write a glossary of specialized terms of aerobic
dances, define each, and cite your sources using the APA format. Use your
library or the Internet to accomplish the glossary template chart.

Type of Definition
Aerobic
Dance
1. Jazzercise

2. Zumba

3. Hip-Hop
Aerobics

4. Step
Aerobics

5. Aqua Dance
Aerobics

6. Ballroom
Dancing

7. Belly
Dancing

8. Break Free
Dance

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 Physical Fitness and Related Activities

9. Pump It Up
Aerobic Dance

References

Rubric
3 – Full Accomplishment – The student accomplished the glossary
template chart and cited the sources in a clear and consistent manner.
2 – Substantial Accomplishment – The student accomplished the
glossary template chart and cited the sources and did so in a somewhat
consistent manner.
1 – Little Accomplishment – The student had difficulty accomplishing the
glossary template chart and citing the sources consistently.
0 – No Accomplishment – The student made no attempt to do the activity.

Module 13: Aerobic Dance Training

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 Physical Fitness and Related Activities

This lesson will briefly discuss aerobic gymnastics and recreational

aerobic dance. Students will also watch a video demonstrating recreational
aerobic dance and then learn how to develop their own recreational aerobic
dance.

Learning Outcomes

 Define and differentiate aerobic gymnastics and recreational

aerobic dance;
 Discuss choreography, compositional components, music and dress
code for recreational aerobic dance demonstration;
 Choreograph and plan for recreational aerobic dance
demonstration;
 Perform a variety of locomotor and non-locomotor skills as applied
to aerobics dance in a coordinated manner incorporating
movement concepts;
 Perform fundamental movements using correct techniques; and
 Refine, extend and increase the complexity of locomotor, non-
locomotor and manipulative skills as applied to aerobics dance.

Aerobic Gymnastics

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 Physical Fitness and Related Activities

 The Code of Points 2017-2020 defines the sport as: “Aerobic gymnastics
is the ability to perform continuous complex and high-intensity aerobic
movement patterns to music, which originates from traditional aerobic
exercises: the routine must demonstrate continuous movement,
flexibility, strength and the utilization of the seven basic steps, with
perfectly executed difficulty elements.” (Aerobic Gymnastics – Federation
International de Gymnastique, 2017)

Image: Weston Aerobic Gymnastics

 Aerobic gymnastics is comprised of five main categories: Individual

Male, Individual Female, Mixed Pairs, Trio, and Group.

 Participant athletes must perform a two-minute floor routine set to

music, demonstrating stamina, strength, flexibility, power, and artistic
qualities.

 The judges evaluate the athletes on the following criteria: aerobic

content, choreography, musical interpretation, co-ordination,
intensity, execution, and difficulty of the routines.

 The International Gymnastics Federation (FIG) is the governing body

for Gymnastics worldwide. It is the oldest established international
federation of an Olympic sport and has participated in the Olympic Games

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 Physical Fitness and Related Activities

since their revival in 1896. The FIG governs eight sports: Gymnastics for
All, Men's and Women’s Artistic Gymnastics, Rhythmic Gymnastics,
Trampoline - including Double Mini-trampoline and Tumbling, Aerobics,
Acrobatics, and Parkour. It counts 148 national member federations and
has its headquarters in the Olympic Capital of Lausanne, Switzerland.
(About the FIG – Federation International de Gymnastique, 2017)

Recreational Aerobic Dance

 Recreational Aerobic Dance is designed as a group competition event

tailored to suit small to large groups (4 or more – male, female or mixed),
which can be performed for fitness development or demonstration in
club recreation programs or Physical Education or Dance curriculum
classes.

Image: Aerobic Dance Vital Campus

Choreography

 In dance, choreography is the act of designing dance. Choreography may

also refer to the design itself, which is sometimes expressed using dance
notation. A choreographer is anyone who creates dances. Dance
choreography is sometimes called dance composition. Aspects of dance
choreography include the compositional use of organic unity, rhythmic or

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non-rhythmic articulation, theme and variation, and repetition. The

choreographic process may employ improvisation to develop innovative
movement ideas. (Choreography – Wikipedia, 2020)

Ten (10) Tips on How To Create Your Own Aerobics Dance

Step 1. Select a mash-up of upbeat music to choreograph your aerobic dance.

Step 2. Find a floor space so you have room to perform your aerobic dance.
Step 3. Play your music, march in place, and count the beats in groups of four.
March on the first and third beats with your right foot while march on the
second and fourth beats with your left foot.
Step 4. When you master the four-count pattern, count to eight to feel one
phrase of music. Keep marching and count four groups of eight until you
reach a 32-count phrase.
Step 5. Try your eight-count phrasing with different movements, such as
jumping jacks. Jump your feet apart on counts one, three, five, and seven.
Jump your feet together on counts two, four, six, and eight.
Step 6. Pick four aerobic movements that use eight counts and connect them
for a 32-beat phrase. Take, for example, four jumping jacks, accompanied by
an eight-count march, two grapevines, and four step-touches.
Step 7. Create three or four 32-count patterns to give you a 30-minute
aerobic workout.
Step 8. Perform your patterns with each foot equally.
Step 9. Perform a variety of movements to avoid boredom and prevent
injuries due to over-repetitive motions.
Step 10. Synchronize arm movements to your leg movements to boost your
workout intensity.

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Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

Activity: 1-Hour Recreational Aerobic Dance Fitness Training

In this activity, students will watch a recreational aerobic dance video,

and then they will imitate the professional trainer's movements for a 10-
minute aerobics workout.

Objectives: The students will:

a. watch an aerobic workout performed by a professional trainer;
b. copy her aerobics movements;
c. be motivated to do their recreational aerobic dance choreography;
and
d. collaborate with their classmates to design their recreational aerobic
dance demonstration.

Time Frame: 1 hour

Materials Needed: A recreational aerobic dance video, a TV set, Smartphone
Method
1. Explain to students that they will imitate the professional trainer's
movements as they watch the recreational aerobic dance fitness workout.
2. Use the following link to watch the aerobic
workout: https://www.youtube.com/watch?v=141jmEQznK0
3. Ask someone to record your aerobics workout using your Smartphone
4. Have fun doing the 1-Hour recreational aerobic dance workout.
5. Collaborate with your group to design your recreational aerobic dance
demonstration.

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Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

Self-Assessment

Rarely/Never
Sometimes
During this lesson, I …

Always

Mostly
o listened thoroughly and courteously to the
instructor and classmates
o worked collaboratively and consistently with
others
o actively participated with a positive attitude

o obeyed the rules, protocols, and routines

o was a kind, polite, supportive classmate to

everyone.
o worked hard to understand the concepts, steps,
positions, and directions
o executed dance routines and moves with a few
mistakes.
o appeared confident when performing various
dance sequences and moves
o tried my very best

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Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

Student Checklist

P = Participation
B = Behavior

Practice Practice Practice Practice Practice

NAME 1 2 3 4 5 TOTAL
P B P B P B P B P B
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
21.
22.
23.

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24.
25.
26.
27.
28.
29.
30.
31.
32.
33.
34.
35.
36.
37.
38.
39.
40.
41.
42.
43.
44.
45.

# of Checkmarks Assessment
10 Exceeds Expectations
8-9 Fully Meets Expectations
6-7 Meets Expectations (minimal level)
5 or less Not Yet Within Expectations

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Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

Group Dance Sequence

Group Member Name #1:

__________________________________________________________________
YES NO
(a) contributed significantly to the creation of the dance  
(b) cooperated actively with other group members  
(c) learned and was able to execute the dance sequence  

Group Member Name #2:

__________________________________________________________________
YES NO
(a) contributed significantly to the creation of the dance  
(b) cooperated actively with other group members  
(c) learned and was able to execute the dance sequence  

Group Member Name #3:

__________________________________________________________________
YES NO
(a) contributed significantly to the creation of the dance  
(b) cooperated actively with other group members  
(c) learned and was able to execute the dance sequence  

Group Member Name #4:

__________________________________________________________________
YES NO
(a) contributed significantly to the creation of the dance  
(b) cooperated actively with other group members  
(c) learned and was able to execute the dance sequence  

Group Member Name #5:

__________________________________________________________________

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YES NO
(a) contributed significantly to the creation of the dance  
(b) cooperated actively with other group members  
(c) learned and was able to execute the dance sequence  

Group Member Name #6:

__________________________________________________________________
YES NO
(a) contributed significantly to the creation of the dance  
(b) cooperated actively with other group members  
(c) learned and was able to execute the dance sequence  

Group Member Name #7:

__________________________________________________________________
YES NO
(a) contributed significantly to the creation of the dance  
(b) cooperated actively with other group members  
(c) learned and was able to execute the dance sequence  

Group Member Name #8:

__________________________________________________________________
YES NO
(a) contributed significantly to the creation of the dance  
(b) cooperated actively with other group members  
(c) learned and was able to execute the dance sequence  

Group Member Name #9:

__________________________________________________________________
YES NO
(a) contributed significantly to the creation of the dance  
(b) cooperated actively with other group members  
(c) learned and was able to execute the dance sequence  

Group Member Name #10:

_________________________________________________________________
YES NO
(a) contributed significantly to the creation of the dance  
(b) cooperated actively with other group members  
(c) learned and was able to execute the dance sequence  

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Module 14: Recreational Aerobic Dance Demonstration

This lesson will allow students to perform a recreational aerobic

dance as their culminating activity in the course. They will be the judge on
the following criteria: movement skills, excellence in execution, performance,
quality of choreography, attitude, teamwork, and audience impact. Students can
watch various workout videos available on the Internet to get some ideas
from their recreational aerobic dance demonstration. The composition of the
routine must display basic aerobic steps and movement patterns throughout
the performance.
Learning Outcomes

 Identify and use movement elements to perform an aerobic dance

sequence;
 Choreograph a light-impact and high-impact aerobic dance
sequences in collaboration with others;
 Move through physical space in a rhythmic manner;

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 Perform a variety of locomotor and non-locomotor skills as applied

to recreational aerobic dance in a coordinated manner
incorporating movement concepts;
 Perform fundamental movements using correct techniques; and
 Refine, extend and increase the complexity of locomotor, non-
locomotor and manipulative skills as applied to recreational aerobic
dance.
Definition of Key Terms

The following terms will be used in judging the students’ recreational

aerobic dance performance:

(1) Movement skills. The actions involving the use of muscles in specific
ways to achieve the desired results.
(2) Excellence in execution. A technique or system of bringing an action to
successful accomplishment.
(3) Performance. The process or execution of accomplishing an action or
task.
(4) Quality of choreography. The art of organization of the sequence of
steps and movement into order and pattern.
(5) Attitude. A set of emotions, beliefs, and behaviors toward the event or
activity.
(6) Teamwork. The commitment of the group members to work together
to achieve a common aim.
(7) Audience impact. The effect of the performance and the interaction of
an audience to the participants.

Compositional Requirements

(1) A minimum 16-count Aerobic Basic Step Sequence must contain any
of the following basic aerobic steps: kick, jog, lunge, skip, march, knee
lift, jumping jacks, and must be performed within the content of the
routine.
(2) A 32-count minimum dance segment showing a 2nd dance style (e.g.,
cha-cha, hip-hop, tango, street dance, etc.) must also be performed
within the routine content.
(3) The routine must include one from each group of the following
difficulty elements:
(4) Group A - Freefalls, Pushups, Leg Circle, Leg Cuts;
(5) Group B - Supports and Levers;
(6) Group C - Leaps and Jumps;
(7) Group D - Turns, Flexibility, Kicks, Balances.

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(8) All members must perform any difficult elements incorporated in the
routine at the same time.
(9) Each routine may include at least one lift. A lift may occur at the
beginning, middle, or end of the performance.
(10) Propelling in the lift is disallowed and will be deducted at least
1 point per attempt.
(11) Tumbling/Acrobatic elements (cartwheel, headspring,
handspring, flic flac, Salto, etc.) and inversions (walkovers) performed
singly are allowed. A series of more than two Acrobatic elements are
prohibited.

Music

(1) The competitive time requirements for group routine music should
NOT be longer than 5 minutes.
(2) The time requirement is open for demonstration or performance
purposes.
(3) The music must be upbeat and fast-paced.
(4) Music can be selected from any music genre such as pop, rock, disco,
or hip-hop categories.
(5) Lyrics are allowed, but they should not contain any offensive,
provocative, or excessive profanity.

Dress Code

(1) A clean and proper athletic style should be the overall appearance.
(2) All team members do not need to wear the same attire, but the group
should look like a synchronized squad.
(3) The participants should wear no jewelry, bracelets, necklaces, or watches
during the presentation.
(4) Long hair has to be tied back.
(5) Running shoes must be mainly white, clean, and properly laced.
(6) Loose objects such as belts, cuffs, hoodies, etc., are not allowed.
(7) Props are not permitted, either.

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Name ________________________________________________ Score _______

Subject and Section _____________________________________ Date _______

Peer Feedback

Group Member’s Name: ____________________________________________________________

Comment:
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Wish: ________________________________________________________________________________
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Peer Feedback

Group Member’s Name: ____________________________________________________________

Comment:
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Wish: ________________________________________________________________________________
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________________________________________________________________________________________
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Peer Feedback

Group Member’s Name: ____________________________________________________________

Comment:
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Peer Feedback

Group Member’s Name: ____________________________________________________________

Comment:
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Peer Feedback

Group Member’s Name: ____________________________________________________________

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Comment:
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Peer Feedback

Group Member’s Name: ____________________________________________________________

Comment:
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Peer Feedback

Group Member’s Name: ____________________________________________________________

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Wish: ________________________________________________________________________________
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Peer Feedback

Group Member’s Name: ____________________________________________________________

Comment:
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Peer Feedback

Group Member’s Name: ____________________________________________________________

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Peer Feedback

Group Member’s Name: ____________________________________________________________

Comment:
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Wish: ________________________________________________________________________________
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Rubric

This rubric was used for the activity: Recreational Aerobic Dance
Demonstration. Use this rubric to assess the student’s work and performance.

Criteria
Movement Skills Excellent: Movements are memorized and performed
(20 pts) with control.
Good: Movements are mostly memorized and
performed with some control.
Satisfactory: Movements are slightly memorized and
performed with little control.
Needs Improvement: Movements are not memorized
and performed without control.
Excellence of Excellent: Movement is always smooth and precise.
Execution
(10 pts)
Good: Movement is mostly smooth and precise.
Satisfactory: Movement is slightly smooth and precise.

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Needs Improvement: Movement is course and unclear.

Performance Excellent: The team is disciplined, driven, and
(10pts) dedicated to the performance of the movement.
Good: The team is often disciplined, driven, and
dedicated to the performance of the movement.
Satisfactory: The team is seldom disciplined, driven,
and dedicated to the performance of the movement.
Needs Improvement: The team is NOT disciplined,
driven, and dedicated to the performance of the
movement.
Quality of Excellent: Choreography shows a firm emphasis,
Choreography purpose, and dedication to the project requirements.
(30 pts)
Good: Choreography shows a good emphasis, purpose,
and dedication to the project requirements.
Satisfactory: Choreography shows a slight emphasis,
purpose, and dedication to the project requirements.
Needs Improvement: Choreography shows no emphasis,
purpose, and dedication to the project requirements.
Attitude (10 pts) Excellent: Team members always have a positive
attitude
Good: Team members mostly have a positive attitude
Satisfactory: Team members sometimes have a positive
attitude
Needs Improvement: Team members never have a
positive attitude
Teamwork Excellent: All members of the group always participate,
(10 pts) communicate, and help each other's efforts.
Good: All members of the group usually participate,
communicate, and help each other's efforts.
Satisfactory: All members of the group often
participate, communicate, and help each other's efforts.
Needs Improvement: All members of the group rarely
participate, communicate, and help each other's efforts.
Audience Impact Excellent: The performance is able to sustain the interest
(10 pts) of the audience.
Good: The performance somewhat sustains the interest
of the audience.
Satisfactory: The performance slightly sustains the interest
of the audience.
Needs Improvement: The performance does NOT sustain
the interest of the audience.

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TOTAL GRADE:

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