Lesson 2: Fitness and Physical Activities

Learning outcomes:

At the end of the lesson the students are expected to:

a. interpreted assessment results and;
b. participated in physical activities outside of PE classes
Motivation:

1. Have you ever done a physical assessment before?

2. How did you find performing it?

Conceptualization:
Optimal physical fitness not only facilitates the performance of everyday tasks,
but also provides additional vitality for leisure activities, assuring the body's ability to
cope with unforeseen environmental shifts and daily stressors. Physical fitness may be
categorized into two types: Health-related Physical Fitness and Sports-related Physical
Fitness.

Five Health Related Fitness Components:

The health-related fitness components relate to the efficiency of bodily systems.
These components are essential for enabling the body to carry out routine activities. It
aids in weight management, prevents the occurrence of diseases and illnesses,
improves mood, increases energy levels, and promotes better sleep quality.
1. Cardiovascular endurance - capacity of the heart, blood vessels, and lungs to provide
oxygen to the muscles that are actively engaged in physical activity. Cardiovascular
endurance may be assessed using several methods such as the mile run, 1.5 mile run,
step test, PACER, 12 minute cycle, or the 12 minute swim.
2. Muscular Strength - ability of the muscles to generate force. Muscle's maximal
capacity to produce force in a single exertion. The upper body's muscular strength is
assessed via the maximum bench press, while the lower body's muscular strength is
evaluated through the maximum leg press.
3. Muscular endurance refers to the capacity to effectively use muscles for an extended
duration. Muscular endurance refers to the capacity of a muscle to contract repeatedly
or maintain a continuous contraction with less than maximal force. Muscular endurance
may be assessed by doing either the one-minute sit-up test or the push-up test.
4. Flexibility - being able to move freely and smoothly at the joints, allowing for a
complete range of motion. Joint mobility refers to the extent of movement that the
body's joints can achieve. Flexibility is assessed with a sit and reach test, an arm and
shoulder flexibility exam, and a prone trunk test.
5. Body Composition - to the proportion of body weight that is composed of fat in
relation to muscle, bones, and other bodily structures. There are four basic testing
techniques that may be used to assess body fat percentage: skinfolds, hydrostatic
weighing, bioimpedance analysis, and BMI (Body Mass Index).

Skill Related Fitness Components

The skill-related fitness encompasses the capacity to execute daily tasks with
vigor and mental acuity, without undue exhaustion, while also being capable of
engaging in recreational pursuits and excelling in athletic endeavors. It may be asserted
that skill related fitness is enhanced by training, whether it is innate or acquired through
training.
1. Speed - also referred to as movement time, pertains to the capacity to rapidly move
the body or its components. Can be access to the 40-yard dash and the 20-yard dash.
2. Power - capacity to rapidly apply force using a combination of physical power,
strength, and speed. (long jump, vertical jump)
3. Agility - being able to start, stop and change direction quickly and with precision. The
activities mentioned include the shuttle run, jingle jangle, and 3 cone drill.
4. Balance - ability to sustain a certain body position or engage in movement without
losing stability. Activities performed on the balancing beam. a. Static balance: the ability
to maintain equilibrium while remaining still. b. Dynamic balance: the ability to retain
stability while in motion.
5. Reaction Time - referred to as quickness, is the duration between perceiving a
stimulus and initiating activity. (starting a race, initiation of a tennis ball drop)
6. Coordination - capacity to integrate sensory input with motor skills, allowing for the
simultaneous use of many body parts. Examples include striking a tennis ball and
demonstrating hand-eye coordination and timing.
Physical Fitness Test

1. Body Mass Index - a numerical figure calculated based on weight and height.
Formula:
BMI = weight ÷ height2
BMI = weight (kg) ÷ height2 (meters)
BMI = weight (lb) ÷ height2 (inches) * 703
or use online calculator: https://patient.info/doctor/bmi-calculator-calculator
Classification:
Underweight - below 18.5.
Normal range - 18.5 to 22.
Overweight - 23 to 24.
Obesity - 25 to 30.
Severe obesity – above 30
2. Waist-to Hip Ratio - is the dimensionless ratio of the circumference of the waist to
that of the hips.
WHR= waist circumference / hip circumference
WAIST-TO HIP RATIO
HEALTH RISK BASED ON WHR
MALE
< 0.96 LOW
0.96 – 1.00 MODERATE
1.01– 1.03 HIGH
> 1.03 VERY HIGH
FEMALE
< 0.81 LOW
0.81 - 0.85 MODERATE
0.85 - 0.88 HIGH
> 0.88 VERY HIGH

3. 3-minute step test - Assess cardiovascular endurance by evaluating the speed at

which your heart rate returns to its resting state following physical activity.

Perform continuous step-ups and step-downs on the bench for 3 minutes,

maintaining a steady pace. Afterwards, observe the rate at which your heart rate
returns to its resting level.

MALE
 Under 25 26 - 35 36 - 45 46 - 55 56 - 65 66 and over Age / Fitness
50-76 51-76 49-76 56-82 60-77 59-81 Excellent
77-93 77-94 77-88 83-101 78-100 78-100 Good
94-100 95-102 89-105 102-111 101-109 103-110 Average
101-157 103-110 106-113 112-119 110-117 111-118 Below Average
108-157 111-161 114-163 120-159 118-154 119-151 Poor
FEMALE
Under 25 26 - 35 36 - 45 46 - 55 56 - 65 66 and over Age / Fitness
52-81 58-80 51-84 63-91 60-92 70-92 Excellent
82-102 81-101 85-104 92-110 93-111 93-111 Good
103-110 102-110 105-112 101-118 112-118 112-121 Average
111-120 111-119 113-120 119-124 119-127 122-126 Below Average
121-169 120-171 121-169 125-174 128-174 127-155 Poor

4. Sit-and Reach – test the linear flexibility test that assesses the flexibility of the
hamstrings and lower back.

Direction: Lean forward at the hips, maintain straight legs, and slide your hand up
the ruler / tape measure as far as possible in a slow, steady motion. Record
the result in centimeters, perform the task three times, and select the highest
score.
MALE
5. Under 25 26 - 35 36 - 45 46 - 55 56 - 65 66 and over Age / Fitness
> 22 > 20 > 20 > 19 > 17 > 17 Excellent
20 – 21 18 -19 18 -19 16 -18 14 -16 14 -16 Good
18 – 19 17 16 – 17 14 – 15 13 12 - 13 Above Average
14 – 17 13 - 16 12 - 15 10 -13 9 – 11 8 – 11 Average
12 – 13 10 – 12 8 – 11 7–9 6-8 5-7 Poor
< 11 <9 <7 <6 <5 <4 Very Poor
FEMALE
Under 25 26 - 35 36 - 45 46 - 55 56 - 65 66 and over Age / Fitness
> 23 > 23 > 22 > 21 > 20 > 20 Excellent
22 21 -22 20 19 - 20 18 - 19 <23 Good
20 – 21 20 18 – 19 17 -18 19 - 17 <22 Above Average
17 – 19 18 - 19 17 15 – 16 15 <21 Average
15 - 16 14 - 17 13 - 16 11 - 14 10 - 14 10 - 14 Poor
<14 < 13 < 12 < 10 <9 <9 Very Poor
Push-up (modified for girls) - Evaluate the strength and endurance of the upper
body.

Direction: An initial stance by placing the hands shoulder-width apart, keeping

the body aligned and elevated on the toes. The body maintains a straight posture
of the back and knees while lowering the body to a predefined point. then return
to the starting position with the arms fully extended. This step is repeated, and
the test continues for a duration of one minute.
 MALE
Under 29 30 - 39 40 - 49 50 - 59 60 and Age / Fitness
over
> 54 > 44 > 39 < 34 > 29 Excellent
45 – 54 35 - 44 30 - 39 25 - 34 20 -29 Good
35 - 44 24 - 34 20 - 29 35 - 24 10 - 19 Average
20 - 34 15 - 24 12 - 19 8 – 14 5-9 Poor
< 20 < 15 < 12 <8 <5 Very Poor
FEMALE
Under 29 30 - 39 40 - 49 50 - 59 60 and Age / Fitness
over
> 45 > 40 < 35 > 30 > 25 Excellent
34 - 48 25 -39 20 - 34 15 - 29 5 - 19 Good
17 - 33 12 - 24 8 - 19 6 - 14 3-4 Average
6 - 16 4 - 11 3-7 2-5 1-2 Poor
<6 <4 <3 <2 <1 Very Poor

6. Squat test - Measure the strength and endurance of the lower body.

Direction: Stand with feet at shoulder's width apart, facing away from it. Position
the hands on the hips and lower the body into a squatting position.

MALE
Under 25 26 - 35 36 - 45 46 - 55 56 - 65 66 and over Age / Fitness
7. > 49 > 45 > 41 > 35 > 31 > 28 Excellent
44 – 49 40 - 45 35 -41 29 - 35 25 - 38 22 -28 Good
39 - 43 35 - 39 30 - 34 25 - 38 21 – 24 19 - 21 Above Average
35 – 38 31 - 34 27 - 29 22 – 24 17 – 20 15 – 18 Average
12 – 13 10 – 12 8 – 11 18 – 21 13 – 16 11 – 14 Below Average
25 - 30 22 - 28 17 - 22 7–9 9 – 12 7 – 10 Poor
< 25 < 22 <17 <9 <9 <7 Very Poor
FEMALE
Under 25 26 - 35 36 - 45 46 - 55 56 - 65 66 and over Age / Fitness
> 43 > 39 > 33 > 27 > 24 > 23 Excellent
37 - 43 33 - 39 27 - 33 22 - 27 18 - 24 17 – 23 Good
33 – 36 29 - 32 23 – 26 18 - 21 13 - 17 14 – 16 Above Average
29 – 32 25 - 28 19 - 22 14 – 17 10 – 12 11 – 13 Average
25 - 28 21 - 24 15 - 18 10 - 13 7-9 5 – 10 Below Average
18 - 24 13 - 20 7 - 14 5-9 3-6 2-4 Poor
<18 < 20 <7 <5 <3 <2 Very Poor

1-Minute Sit-Up - This test assesses the power and endurance of the abdominal and
hip-flexor muscles.
 Direction: In a supine position on a mat, with the knees flexed at approximately
90 degrees and both feet resting flat on the ground. Place both hands in a
relaxed position on thighs.

MALE
Under 20 20 - 29 30 - 39 40 - 49 50 - 59 60 and over Age / Fitness
> 61 > 54 > 50 > 46 > 42 > 38 Excellent
51 - 61 47 - 54 43 - 50 39 - 46 35 – 42 30 - 38 Good
47 – 50 42 - 46 39 - 42 34 – 38 28 – 34 22 – 29 Average
41 – 46 38 – 41 35 – 38 29 – 33 24 – 27 19 – 21 Below Average
36 - 40 33 – 37 30 – 34 25 – 28 19 – 23 15 – 18 Poor
< 36 < 33 <30 < 24 < 19 < 15 Very Poor
FEMALE
Under 20 20 - 29 30 - 39 40 - 49 50 - 59 60 and over Age / Fitness
> 54 > 50 > 41 > 37 > 29 > 27 Excellent
46 - 54 44 - 50 35 – 41 29 - 37 24 - 29 17 - 27 Good
36 - 45 38 - 43 29 - 34 24 – 28 20 – 23 11 – 16 Above Average
32 - 35 32 – 37 25 - 28 20 - 23 14 - 19 6 – 10 Average
28 - 31 24 - 31 20 - 24 14 - 19 10 - 13 3–5 Poor
< 28 < 24 < 20 < 14 < 10 <3 Very Poor

Assessment:

Activity 1
Reflection: Highlight what has been learned and how the experience has contributed to
PATHFIT development.

1. Discuss the advantages of regular fitness assessments for individuals, athletes,

and organizations such as the military or sports teams.
2. Assess the significance of your experience in your PFT. Discuss any challenges
you faced and how you overcame them.

Activity 2
Written Task: Answer the following questions below.

1. The physical performance is influenced by the method in which carry out daily
tasks and the way we live.
A) Muscular strength B) Flexibility
C) Cardiovascular endurance D) Agility
2. The fitness component that pertains to the capacity to quickly and efficiently
change and manage the body's direction and posture is known as agility.
 A) Flexibility B) Agility
C) Muscular strength D) Body composition
3. Which of the following statements about physical fitness tests is true.
A) They have no impact on overall health
B) They should be conducted randomly
C) They assess only one component of fitness
D) They promote sedentary lifestyle
4. Which fitness component involves the ability of muscles to continue to perform
without fatigue.
A) Muscular strength B) Muscular endurance
C) Cardiovascular endurance D) Flexibility
5. Which test is used to assess the flexibility of the shoulders and upper back.
A) Sit-and-reach test B) Trunk lift test
C) Back scratch test D) Shoulder flexibility test
6. Which of the following is a component of physical fitness.
A) Intelligence B) Social skills
C) Flexibility D) Creativity
7. BMI is used primarily to assess.
A) Muscular strength B) Cardiovascular endurance
C) Flexibility D) Body composition
8. The purpose of conducting physical fitness tests includes:
A) Monitoring academic performance B) Evaluating overall health and fitness
levels
C) Assessing musical talent D) Measuring social skill
9. Which of the following fitness components is essential for maintaining proper
posture and preventing injuries.
A) Muscular strength B) Cardiovascular endurance
C) Flexibility D) Body composition
10. The flexibility of which body part is often measured in the sit-and-reach test.
A) Arms B) Neck
C) Lower back and hamstrings D) Quadriceps

Activity 3

Performance Task: Perform the Physical Fitness Test and record the result on the
Physical Fitness Test form below.

Physical Fitness Test

Name: Birthday: Age:

Age: Sex:
 Date: Date:
Pre - Test Post - Test
Test Score Remarks Score Remarks Improvement
1. Height
2. Weight
3. WHR
4. BMI
5. 3-Minute
Step Test
6. Sit-and-
reach
7. 1-Minute Sit-
Up
8. 1-Minute
Push-Up
9. 1-Minute
Squat
10. THR
11. Calorie
Count/ BMR

References:

Ballercer, Meynardo, L. et al., (2023).PATHFIT 2: Exercise – Based Fitness Activities

Mondina, M., Punzalan, M (2019). Physical Education 2. Mindshapers Co., INC.
Taeza, Elenita. (2021). Physical Fitness. Edric Publishing House.
Urbiztondo, Stella Marie, M. et al., (2019).PATHFIT 1: Movement Competency Training.