PHYSICAL FITNESS

Physical fitness

an ongoing process. It should be

sufficiently maintained throughout
life. As a physically fit student,
you are expected to have a body
that can respond to many
demands in life. Attaining a high
level of conditioning will not only
make you capable of meeting the
demands of your student life but
also enable you to master your
developmental tasks with great
ease. If you maintain a regular
program of exercise, your level of
physical fitness will also be
carried even in your adult life.
 Major goal of physical education
 Fitness is the ability to live a healthy, satisfying,
and useful life, the kind of life that the
educational philosophers and thinkers' term as
the good life. To live a good life means that an
individual satisfies his basic needs of physical
well-being, love, affection, security and self-
respect.
 PHYSICAL FITNESS is the ability of the individual to
perform his tasks efficiently without undue fatigue and
still have some extra “reserves” in case of emergency.

concept of SOCIAL FITNESS is the ability to mingle with

different types of people and with interest and concern for
fitness has others.
implications for
physical, social, EMOTIONAL FITNESS refers to that ability of an
individual to control his emotions or feelings.
emotional and
mental well- MENTAL FITNESS refers to the ability to cope with
being: common problems of everyday living.

SPIRITUAL FITNESS refers to the ability to promote

health and well-being in the army way of life by being
God-fearing.
Starting with a Fitness Target
Getting fit is a most valued preoccupation today. Young
people need to get fit and not just get healthy. Being healthy is
not enough. One may be healthy but physically fit to do a task.
Initially you may target to live a productive and longer life, full
of activities rather than inactivity. Then you must learn
attitudes, physical skills, and sports activities that will be part
of your life as you grow. Start right with fitness habits while
you are young and carry that over to adulthood in or out of
school.
 Cardiovascular Fitness – the ability of the heart, blood vessels, blood and
respiratory system to supply fuel, especially oxygen, to the muscles and the
ability of the muscle to utilize fuel to allow sustained exercise.

Muscular Strength – the ability to exert force or to lift a heavy weight.

Health
related Muscular Endurance – the ability of the muscles to repeatedly exert efforts
while doing the activity.

components
Flexibility – the range of motion available in the joint.

Body Composition – the relative percentage of muscles, fat, bones, and other
tissues of which the body is composed

Bone Integrity - soundness of the bone associated with density and absence of
symptoms of deterioration.
 Sports related components

2. Balance – the ability to

Agility – the ability to rapidly
move about or stand still • Reaction time – the
change direction of weight
without swaying, stumbling,
distribution while retaining
or falling over
ability to select and
control, dependent on speed, decide quickly on a
balance, and coordination. Coordination – the ability to
form a sequence or a range of physical response.
Power – the ability to • Speed – the ability to
movement accurately,
perform an action with
strength and speed.
rhythmically, and with move as fast as
appropriate timing possible.
 2. Improve muscular
control and
1. Increase muscular
coordination resulting
tone and power.
in movement
Physical Fitness Test Use the
efficiency.
suggested test before embarking
on a fitness program to identify
your strengths and weaknesses. 3. Increase sufficient functioning
Then use the test again after of the internal organs such as:
implementing your fitness • a. More efficient exchange of oxygen and
program to find out some carbon dioxide in the tiny chambers
possible improvements in your • (alveoli) of the lungs. 4.Burn calories and
strength, endurance, flexibility or • b. Increase of red blood cells contributes to weight
measure whatever aspects you
• c. Efficient heat elimination and heat control.
control
have gained physically. Benefits: • d. Better metabolic processes
• e. Decrease of elevated blood pressure

5. Stimulate better 6. Prevent postural

mental processes defects.
 Getting ready fitness

All testing Follow the Record

It is necessary to get a Wear Get organized
exercises guidelines your scores
medical clearance comfortable so that you
certifying that you are should be carefully for each
sports attire preceded by don’t take all
physically fit as directed item in
when taking warm-up the tests in one Challenge
in each test
• to take a series of the tests. activities. sitting. Sheet No.2.
physical fitness tests. item.

If you are in a class,

• Get organized into small groups
• Designate a testing area for each test item and put in place all the tools and materials needed
• Train some assistants and leaders, including scorers, timers, recorders, and starters.
Continue measuring your body until before finals

Bust Chest Waist Hips Midway

Upper
Thighs Knees Calves Forearms
arm
BM1
------------
--
Muscular fitness
Muscular Fitness –is a general
term that describes the general
health, strength, and endurance of
one's muscles. It is when a group of
muscles are able to contract
continuously without beginning to
fatigue
 Partial Curl-Ups – according to
tandfonline.com, it has been
recommended as a better test of
abdominal muscular endurance,
replacing the one‐minute speed sit‐
up with anchored
feet
Purpose - To test the strength and endurance of the abdominal muscle. Strong abdominal
muscles are important for maintaining good posture, hip alignment and in preventing low back
pains.
Equipment- mat or towel
Procedure-
(a.) Pupil lies flat on the floor, knees bent with heels about 6 inches from the buttocks, feet
slightly apart and held down firmly on the floor by his partner;
(b.) Pupil with straight elbows places hands on knees an holds himself up by holding firmly to
his knees. This is the starting position.
(c.) He lowers himself slowly until the tips of his middle fingers are about an inch from the top
of his knees;
(d.) He raises himself until he assumes the starting position and without resting, he repeats
the movement as many times as he can. The maximum counts for beginners boys: 50, girls 30.
 (e.) The curl-up should be performed slowly at the
rate of one second in going down and one second in
going up (call out the cadence by using a stopwatch
or counting “one thousand and one, one thousand
and two” for one completed curl-up);

(f.) Stop when the pupil completes 50 curl-ups or

Procedure 2 commits a two (2) “form breaks.” A form break
occurs when the pupil cannot keep up with the
cadence or stops and rests by holding to his knees.

Scoring- Record the number of curl-ups performed.

The maximum score is 50 for boys and 30 for girls.
Push-Ups is a common calisthenics exercise performed in a prone position by raising and
lowering the body using the arms. Push-ups exercise the pectoral muscles, triceps, and
anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior,
coracobrachialis and the midsection as a whole.
 
 Purpose- To measure the strength and the endurance of the arms
and upper body muscles.
• Equipment- mat or towel

Procedure- (a.) The pupil lies face down on the floor with the
hands on the floor and the thumbs in line with the
shoulder

procedure (b.) His legs are slightly apart, knees straight,

(c.) Keeping his legs and back straight, the pupil pushes off the
floor and assumes the starting position;

(d.) Pupil bends his elbows and lowers himself until his arms are
at
 (e.) He repeats the movement for maximum of 50 for
boys and 30 for girls

(f.) Stop the pupil when he commits two (2) form

breaks, such failure to go down at the 90-degree angle,
continuation extend his Elbows fully, unable to keep his legs and
back straight, or maintain the cadence of one second
count in going down and one second in going up.

Scoring- Record the number of push-ups completed

maximum for Beginners: boys 50, girls 30.
Flexibility Fitness is defined as
the range of motion of your
joints or the ability of your
joints to move freely. It also
refers to the mobility of your
muscles, which allows for more
movement around the joints .
This is an example touching
right and left, left and right at
the back of the body.
Sit-and -Reach - test is a
common measure of
flexibility, and
specifically measures the
flexibility of the lower
back and hamstring
muscles. This test is
important as because
tightness in this area is
implicated in lumbar
lordosis, forward pelvic
tilt and lower back pain.
This test was first
described by Wells and
Dillon (1952) and is now
widely used as a general
test of flexibility,
 To measure the flexibility of the hamstring
muscles (back of the thigh) and to some
degree. of the lower back. Flexibility in this
area is associated with a healthy back and
lower risk of injury. This modified test of the
traditional sit-and-reach test reduces the
pressure in the lower back and prevents
hyperextension of the knees.
purpose

Equipment- A tape accurate to 0.1 centimeters,

firmly attached to the floor, marked
distinctively at the 50-centimeter point; a card
board or plywood ten (10) by 20 centimeter
point;
 (a.) The pupil between his legs; his
being tested sits partner places the tip
of his shoes exactly at
down on the floor the 50-centimeter
with the tape point

(b.) The pupil being tested (c.) Keeping the

braces his extended right leg extended knee straight,
against the shoes of his his hands one on top of
partner and bends his left leg the other with fingers
pulling his heels as close fully extended, he
procedure possible to his buttocks, soles bends slowly forward
flat on the floor and back two times;

(e.) Repeat with the

(d.) He stretches fully left leg extended and
forward on the third time and the right leg bent.
holds the position for one • Scoring- Record
second so that his score is the distance
reached with bent
noted; and left leg and right
leg.
 Physiological Fitness - is characteristic of or
appropriate to an organism's healthy or normal
functioning SQUAT JUMP OR JUMPING
JACK -
 Purpose- To measure the ability
of the heart, lungs, circulatory
system and the muscles to
transport and utilize oxygen
during physical activity. It is an
excellent measure of overall
health and physical fitness
 Choose activity that you can do to test the physiological test

(a.) Squat Jump - do it for 50 counts or as you wish  test is

typically used to measure an athlete’s explosive lower-body power,
do it in moderate. (i.e. speed-strength ability).

PROCEDURE
(b)Jumping jack – do it for 50 counts or as you wish. This test the
whole-body coordination, a high intensity that keeps your heart
rate up and activates all muscles group. Do it in moderate
exercise.
Scoring- Record the time in minutes and seconds.
 Purpose - To measure the explosive strength and
Standing power of the leg muscles. Leg power is important
Long Jump is for most athletic events that involve running,
jumping and throwing. Most identification tests
also called a to utilize the vertical jump to measure leg power.
Broad Jump a The standing long jump is adopted in this test
battery for convenience of testing.
common and • Equipment- A tape accurate to 0.1 centimeters
easy to at least three (3) meters long and placed firmly
on the floor; and a tri-square
administer test • Procedure- (a.) The pupils stands behind the
of explosive take-off line, about six (6) inches
leg power. • To the left of the tape, and making sure that
the tip of his shoes do not go beyond the
take-off line;
Standing long jump
 B)He crouches, swings his arms backward and jumps forward as far forward
as he can, and upon stepping down on the floor without stopping his forward
momentum. Swinging the arms back and forth is not allowed.

(c.) The tester marks where the back of the heels of the pupil landed;

procedure noting the mark closed to the take-offline if he landed with heels not together;

(d.) The pupil will make another attempt; and

(e.) The tester, using the tri-square lines this up with the tape

and notes
• Scoring- the further
Record distance
the score in oftotwo
meters and trials.0.1 centimeters.
the nearest
5 meters sprint is a test measures the participant’s time in which
they can run 40 meters it’s a very good and effective way to see
how fast you are
 Procedure:

 Find a place to do this activities. Set a 5

meter, both ends to run. Place a point
where you can run. Do it 8 times to test
your skills in speed. Use your timer to test
your skills. Use a timer
 Shuttle run

Shuttle run tests involve repetitive

running back and forth, either over the Procedure: Shuttle run tests require the
same distance, or with changing participant to run back and forth
distances. Depending on the distance, between two lines or markers, at a
duration and intensity, the shuttle run particular pace or as quick as possible.
test will measure different physiological Some tests use a set distance to shuttle
attributes, from short duration high- between, others may use a ladder
intensity tests measuring speed and shuttle, in which the shuttle distance
agility, to longer and slower paced tests changes with each run. Do it 4 returns,
measuring aerobic fitness. measure it by timer.
scoring: For the
shorter (non-fatiguing
tests), two or more
trails may be
performed, and the
quickest time is
recorded. Results are
recorded to the
nearest tenth of a
second.
https://www.topendsp
orts.com/testing/tests/
shuttle.htm
  Walking for balance: Put a book at the top of
the head. Find a place that you can walk while
do a tip toe while walking in a straight line, the
measurement is one meter.
 Reaction time : find a partner to do a bato bato
peak, 7 down.
Activities  Left and Right hand coordination: procedure:

procedure: - Arms forward, arms upward R and L, arms

sideward L then upward, arms upward sideward
R down then upward, arms forward R L . Repeat
8 counts
- Arms forward, arms forward left then
arms upward right then repeat 8 counts.
Repeat 3 times music: “ Say So”
 The students should be able to fill up all pre - test to evaluate
themselves if they are fitted to do skills in gymnastics and be able to
identify their development in their skills.
Each student should be able to complete all the activities below
1. Resting heart rate: 6 seconds x 10 __________
2. Cardio-vascular Fitness Assessment – jumping jack or squat jump
BMI - __________________
PHYSICAL 3. 1 Minute step test _______________
FITNESS PRE 4. Working / Actual Training Heart Rate (ATHR)
– TEST 5. 6 sec x 10 = ATHR _______________
 
6. Rest for 1 minute _______________________
7. RHR = 6 sec x 10 ______________
 
 Next activities

 Muscular Strength and Endurance:

 Muscle Strength (push up) for girls 30 maximum, for boys (50 maximum)
 ______________________
 Muscle Endurance ( sit up) for girls 30 maximum, for boys
(50maximum)______________________
 Flexibility:
 Sit and reach ( 2 x) of doing highest points will be listed_____________
 Body composition: Hip – waist ratio Ex: 35 : 25 BMI 22.26 Normal
 Next activities
Power: Balance:
• Leg power - Standing long • Walking for balance - in straight
jump _____________ line ____________
Speed: 5
Meters
_______________

Reaction Time: Coordination: Left and right arm

• Paper Drop Test __or Batubato coordination _____________
peak_______ • Agility: Shuttle
Run__________________
Having activities
 Have a fun activities: you may do it
one at a time but remember do it
with warm up exercise. Before doing
such activities. Stretching, Exercise
activity and cool down. If you have
common ailment, do not do activities
that will cause you sick and in
trouble.
 Learn and prepare this
fitness test.
 Keep safe, prepare your things to
this activity 2, have fun and
relax. Those who are not
capable of doing standing long
jump will be excused. What did
you learn?