PHYSICAL ASSESSMENT AND FITNESS CONCEPT

Week 2-3
Duration: 4 hours

Introduction
Physical Fitness is defined as “one’s ability to execute daily activities with
optimal performance, endurance, and strength with the management of disease,
fatigue, and stress and reduced sedentary behavior.’( Medical News Today, 2023)

Being physically fit depends on how well a person fulfills each component of
being healthy. When it comes to fitness, these components are cardiorespiratory
fitness, muscular strength, muscular endurance, body composition, and flexibility.

Physical Fitness is the ability of the body to adapt to the external environment
and cope with daily activities with energy to enjoy leisure. ensuring the body can adapt
to unexpected environmental changes and daily pressures.

Achieving physical fitness involves regular physical activity and exercise, proper
nutrition, adequate rest, and maintaining a healthy lifestyle. It's not just about being able
to lift heavy weights or run long distances, but rather about having a balanced approach
that enhances overall health and well-being.

This lesson will provide information about what being physically fit means and
how to assess physical Health.

Objectives

At the end of the lesson, the students must be able to:

1. Discuss the definition of Physical Fitness

2. Recognize the different Physical fitness assessment tools.
3. Accomplish the various fitness assessment tools.

Lesson Proper

Activity

Do the following warm-up exercise. After performing the exercise, observe what you feel
and the reaction of your body.

1. Jogging or Brisk Walking: 5-10 minutes of light jogging or brisk walking to

gradually increase heart rate and warm up muscles.
 2. Dynamic Stretching:
o Leg Swings: Forward and backward leg swings to loosen up the
hamstrings and hip flexors (10-15 swings per leg).
o Arm Circles: Both forward and backward arm circles to warm up the
shoulder joints and muscles (10-15 circles in each direction).
o Hip Circles: Rotating hips in circles to improve hip mobility and warm up
hip flexors (10 circles clockwise and then counterclockwise).
o Torso Twists: Standing or seated, twist your torso gently side to side to
warm up the core muscles and spine (10 twists on each side).

What is your understanding of the following terms:

a. Physical Fitness
b. PAR-Q+
c. Fitness Tracker
d. Fitness Diary

Abstraction

What is Physical Fitness?

Physical fitness refers to the ability of your body systems to work together efficiently to
allow you to be healthy and perform activities of daily living. Physical Fitness testing is
always an important component of physical education. It is so significant that it has
been discussed and conducted since you were in elementary years.
Physical fitness means many things to different people. Some assume that being
physical means being muscular and being able to lift heavy weights. Others believe that
to be fit is to be perceived as slim. Physical Fitness is the ability to function efficiently
and effectively, to enjoy leisure, to be healthy to resist disease, and to cope with
emergency situations.

What is PAR-Q+?

PAR-Q+ refers to the Physical Activity Readiness Questionnaire for Everyone (PAR-Q+),
which is a self-administered questionnaire designed to determine if someone should check with
their doctor before starting or significantly increasing their physical activity level. It helps
identify individuals who may need further medical evaluation before beginning an exercise
program.

The PAR-Q+ includes questions about your current health status, medical conditions,
medications, and symptoms related to physical activity. It's a tool commonly used by fitness
professionals, healthcare providers, and individuals themselves to ensure safety when starting a
new exercise regimen.

What is Fitness Tracker?

Fitness Tracker refers to a device used to monitor and assess various aspects of
physical activity and fitness level. This device is often integrated into PE programs to
help students track their own physical activity, set goals, and monitor progress over
time. It provides a practical and engaging way for students to monitor and improve their
physical fitness, develop lifelong habits of regular physical activity, and gain knowledge
about health and wellness concepts.

What is a Fitness Diary?

A Fitness Diary in Physical Education also known as an exercise diary or fitness log, is
a written students document of their physical activity, exercise routines, and other
relevant health-related information over a period of time. The purpose of a fitness diary
is to track and monitor progress toward fitness goals, assess performance, and reflect
on personal health habits.

Application

Accomplish the Physical Activity Readiness Questionnaire (PAR-Q+) before

becoming more physically active. The following questions will tell you whether it is
necessary to seek further advice before becoming more physically active or engaging in
a fitness appraisal.

After preparing yourselves, if you think you are ready for the next part proceed to
Fitness Tracker to monitor your physical fitness level then use the fitness log to record
your everyday exercise routine and other physical activity-related information.
Sit and Reach
This simple test is designed to measure the flexibility of your hamstrings and lower
back. The sit and reach test has long been used as a test to represent a person's
flexibility, though actual flexibility may differ around the body.
Procedures:
Step 1: Remove your shoes and sit on a flat surface, legs extended in front of
the body, toes pointing up, and feet slightly apart, with the soles of the
feet against the base of the step (if there is no step, just any flat surface
will do).
Step 2: Place the ruler on the ground between your legs or on the top of the step.
Step 3: Place one hand on top of the other, then reach slowly forward. At the
point of your greatest reach, hold for a couple of seconds, and measure
how far you have reached. If you have trouble straightening your legs,
get a friend to help by holding the knees down flush with the ground.

Standing Long Jump

The Standing long jump, also called the Broad Jump, is a common and easy-to-
administer test of explosive leg power. Procedures:
Step 1: You stand behind a line marked on the ground with feet slightly apart.
Step 2: A two-foot take-off and landing is used, with

swinging of the arms and bending of the knees

to provide forward drive.
Step 3: You jump as far as possible, landing on both feet without falling
backward.
Step 4: Three attempts are allowed. Record your farthest landing in
centimeters.
90 Degree Push-Ups
90-degree push-up is a calisthenics and total body exercise that primarily
targets the chest and to a lesser degree also targets the glutes, lower back,
shoulders, and triceps.
Procedures:
Step 1: Find a stable surface with plenty of space and perform a handstand.
Step 2: From the handstand position, slowly lower your legs down into the Planche
position.
Step 3: Complete a Planche Push-up, and raise your legs
back over your head to return to the headstand.
Step 4: Returning to the handstand position completes the repetition.

Partial Curl-Ups

The partial curl‐up has been recommended as a better test of abdominal muscular
endurance, replacing the one‐minute speed sit‐up with anchored feet.

Procedures:
1. To start, lie on your back with your knees bent and feet flat on the floor.
Don’t press your neck or lower back to the floor. Breathe deeply. You should
feel comfortable and relaxed in this position:

2. Cross your arms loosely.

3. Tighten your abdomen and curl halfway up, keeping your head in line with
your shoulders.
4. Hold for 5 seconds. Uncurl to lie down.
5. Repeat 2 sets of 10.

Stork Balance
Stork Test assesses static balance. This test measures how
long you can balance on one leg.
Procedures:
Step 1: Remove your shoes. Stand with your hands on your hips
Step 2: Place the sole of your non-standing foot against the inside knee of your other
leg.
Step 3: Raise your heel from the floor so you are balancing on the ball of your foot. The
assistant starts the stopwatch as soon as your heel is off the floor.

Stick Drop
Stick Drop measures the reaction time as to how fast a person can respond to a
stimulus.

Procedures:
Step 1: First of all rest your elbow on the table so that your wrist hangs of the
side.
Step 2: Open your hand and get your partner to hold the end of the ruler making
in dangle between your pointer finger and thumb.
Step 3: Make sure that the 0 on the ruler is in line with your hand. Your partner
then will drop the ruler when you don't expect it and you have to try and
catch the ruler as quick as you can.
Step 4: Once you have done that then record the distance the ruler fell. The
smaller the number than quicker your reaction/reflex is.
Step 5: Do it for four trials. Record the smallest distance the ruler fell.

Hexagon Jump
The Hexagon agility test is a test that evaluates agility.

Procedures:
• Make a hexagon on the floor, see the image at the right;
• Stand in the center of the hexagon with your feet next to
each other;
• Jump over the line in front of you and then jump back into
the hexagon (over the same line);
• Now jump over the line next to it and jump back again;
 Repeat this until you have jumped over all the

Shuttle Run
Shuttle run tests usually involve continuous running back and forth between two line
markers at a certain pace, and vary in degrees of intensity, duration, and distance. A
shuttle run test can be short and quick or slow and longer. They are designed to
evaluate an athlete's speed and agility.
How to do a 10m shuttle run?
This test involves running back and forth between points A and B, 10 meters(33 feet)
apart in 4 repetitions for a total shuttle run distance of 40 meters (4*10m) while timed. In
addition to running, the test also involves picking up two blocks of wood as you turn to
sprint back to the starting point.

(https://www.youtube.com/watch?v=gjfGtKmQlG4)

40 sec.- Excellent
45 sec. – Good
50 sec. - Average
55 sec.- Poor
60 sec. – Very Poor

50 Meter Sprint
purpose: The aim of this test is to determine acceleration and speed.

equipment required: measuring tape or marked track, stopwatch, cone markers, flat
and clear surface of at least 70 meters.

pre-test: Explain the test procedures to the subject. Perform screening of health risks
and obtain informed consent. Prepare forms and record basic information such as age,
height, body weight, gender, and test conditions. Measure and mark out the test area.
Perform an appropriate warm-up. See more details of pre-test procedures.

procedure: The test involves running a single maximum sprint over 50 meters, with the
time recorded. A thorough warm up should be given, including some practice starts and
accelerations. Start from a stationary standing position (hands cannot touch the
ground), with one foot in front of the other. The front foot must be behind the starting
line. Once the subject is ready and motionless, the starter gives the instructions "set"
and then "go.". The tester should provide hints for maximizing speed (such as keeping
low, and driving hard with the arms and legs) and the participant should be encouraged
to not slow down before crossing the finish line.

(https://www.scribd.com/document/396606124/50-Meter-Sprint-Test)

Excellent - < 55 sec.

Good - 56-64 sec.
Average - 65-79 sec.
Poor - 80 - 90 sec.
Very Poor - >90 sec.
3 Minute Step Test

This simple test is designed to assess your cardiovascular endurance.

Equipment

 A 12 inch high bench (or a similar sized stair or sturdy box), a watch for timing
minutes.

Procedure

Step on and off the box for three minutes. Step up with one foot and then the other.
Step down with one foot followed by the other foot. Try to maintain a steady four-beat
cycle. It's easy to maintain if you say "up, up, down, down". Go at a steady and
consistent pace. This is a basic step test procedure

Measurement

At the end of three minutes, remain standing while you immediately check your heart
rate. Take your pulse for one minute (e.g. count the total beats from 3 to 4 minutes after
starting the test).
 (https://www.topendsports.com/testing/tests/
home-step.htm

PHYSICAL FITNESS SCORE RATING (PRETEST)

https://blogs.ubc.ca/spelland/musculoskeletal-fitness-assessment/

Physical Measureme PRETEST RATING (MALE)

Fitness nt and (Please Check)
 Test Scores Excellent Very Good Fair Needs
Good Improvemen
t
Partial rep More 21-24 16-20 11-15 Less than 11
Curl-Ups than 25

_____

Push-Ups rep More 29-38 22-28 17-21 Less than 17

than 39

_____

Sit and in Greater 17-27 6-16 0-5 Below 0

Reach centimeters than 27

_____

Stork In seconds 50 40-50 25-39 10-24 Less than 10

Balance

_____

Stick In Less 7.5- 15.9- 20.428 More than

Drop centimeters than 7.5 15.9 20.4 28cm
cm

_____

Hexagona In seconds Less 11.213 13.4sec- 15.6- Greater than

l Jump than .3 secs 15.5 sec 17.8 17.8 sec
11.2 sec
secs
_____

Standing In Greater 241- 211-240 191- Less than

Long centimeters than 250 220 191
Jump 250cm

_____

Physical Measuremen PRETEST RATING (FEMALE)

Fitness t and Scores (Please Check)
 Test Excellent Very Good Fair Needs
Good Improvement
Partial rep More 18-24 14-17 5-13 Less than 5
Curl-Ups than 25

_____

Push-Ups rep More 21-29 15-20 10-14 Less than 10

than 30

_____

Sit and in Greater 21-30 11-20 0-10 Below 0

Reach centimeters than 30

_____
Stork In seconds 50 40-50 25-39 10-24 Less than 10
Balance

_____

Stick In Less 7.5- 15.9- 20.428 More than

Drop centimeters than 7.5 15.9 20.4 28cm
cm

_____
Hexagona In seconds Less 12.215 15.4sec- 18.6- Greater than
l Jump than .3 secs 18.5 sec 21.8 21.8 sec
12.2 sec
_____ secs

Standing In Greater 191- 171-190 141- Less than

Long centimeters than 200 170 141
Jump 200cm

_____

FITNESS DIARY
NAME: YR/SEC:
BMI: CARDIO FITNESS: DATE:
INSTRUCTOR’S NAME:
 DATE ACTIVITY COMPONENT SET REPETITION/ CONDITION EVIDENCE
DURATION

REFLECTION:

EXAMPLE:
DATE ACTIVITY COMPONEN SET REPETITION CONDITION EVIDENCE
T / DURATION
1/7/21 AFTERNOO CARDIO 1 18 MINS MODERATE
N RUN ENDURANCE SWEATING,
NORMAL IN
BREATHING
1/8/21 PUSH UP UPPER BODY 3 12 PUMP
SERIES STRENGTH