BULETIN OF COURSE OUTCOME

Layunin: Understands and explains the concepts of fitness

Concepts: Lesson
I. Assessment:

1.1. PAR-Q
1.2. PAAQ
1.3. BMI
II. Health Related
2.1. Cardio Respiratory Endurance
2.2. Muscular strength
2.3. Muscular Endurance
2.4. Flexibility
2.5. Body Composition
2.6. Heart Rate

Direction: Do the following Task : 300 words per number, Essay

1. In your own Words,Explain the following:
a. Physical Fitness
b. Stress
2. Discuss Health Benefits of Physical Fitness:

Written work: Quiz 1

PE01 | CORE SUBJECT | CO1

PE01 | Physical Education and Health

Answer the Following:

Name: Instructor:
Section /course: Date:

PHYSICAL ACTIVITY READINESS QUESTIONNAIRE ( PAR-Q)

Yes No
1.Has a doctor ever said you have a heart trouble or a heart condition?
2.Has a doctor ever told you that you are diabetic?
3.Do you Frequently have pains in your heart or chest?
4.Do you often feel faint or have spells of severe dizziness?
5.Has a doctor ever said your blood pressure was too high?
6.Has your doctor ever told you that you have a one or joint problems?
7.Is there a medical reasons why you should not follow an activity program?
8.Do you suffer from any problems of neck ,back or knees injury or
numbness? 9.Are you currently taking medications? Please specify
10 Do you have previous surgeries or injuries? please specify

FIL01 | CORE SUBJECT | CO1 2

 Fitness
1.1 Fitness

Definition 1.1 PAR-Q Test

The Physical Activity Readiness Questionnaire (PAR-Q) is an easy to use 2-

page form that is used to see if participants should check with their doctor before
becoming much more physically active.

1.1 Fitness

Definition 1.1.2 PAAQ

Physical activity assessment questionnaire (PAAQ) is a self-report

questionnaire, which asked the participants to give the weekly average of the
number of times, and duration they engaged in physical activity over the last year.
The work (school for students), travel, home, sport, and stair activities is on the
other categories.
 1.1 Fitness

eight of a person. The BMI is defined as the body mass divided by the square of the body height, and is unive

Kilogram or Weight
meter² Height²

Remarks:
The classification is based on the product of the formula given in BMI. For
underweight 18.5 and below, normal BMI for every person is 18.6 - 24.9. Then 25
– 29.9 is overweight, a person who has BMI of 30- 34.9 is obese then 35 and above
are extremely obese.
Health Related Fitness

1.2 Health Related Components

Definition 1.2.1 Cardio Respiratory 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
of time. Exercisers can improve cardiorespiratory endurance by participating in a
program of regular aerobic exercise.
Remarks:
The common example to measure the cardio respiratory endurance of a person is
the 3 minutes step test. Maximum heart rate (MHR) of a person is 220 subtracted
by the age of the participant. Before the exercise they should count their pulse rate
to determine resting heart rate (RHR) for 1 minute. Then the exercise will start, the
participant will continuously go back and forth on a 1 step of a stair for 3 minutes.
After 3 minutes of movement the participant will count their pulse rate to count
their heart rate at work (HRW) for 1 minute.

1.2 Health Related Components

Definition 1.2.2 Muscular Strength

Muscular strength refers to the amount of force a muscle can produce and is
usually measured by the maximum amount of force a muscle can produce in a single
effort (maximal effort). The amount of muscle strength which can be achieved depends
on gender, age, and inherited physical attributes. While strong muscles are essential for
any athletic endeavour, strong muscles can benefit everyone in some way.

1.2 Health Related Components

Definition 1.2.3 Muscular Endurance

Muscular endurance is the ability of a muscle to repeatedly exert force against

resistance. Performing multiple repetitions of an exercise is a form of muscular
endurance, as is running or swimming. If your muscles have to contract in a similar
pattern more than one time, you are using muscular endurance.
1.2 Health Related Components

Definition 1.2.4 Flexibility

Flexibility is the range of motion in a joint or group of joints or the ability to

move joints effectively through a complete range of motion. Flexibility training
includes stretching exercises to lengthen the muscles and may include activities
like yoga or Tai Chi. Improving your flexibility can help you move more comfortably
throughout the day,

Remark:
There are 3 types of flexibility:
1. Dynamic flexibility — the ability to perform dynamic movements within
the full range of motion in the joint.
2. Static Active flexibility — this refers to the ability to stretch an
antagonist muscle using only the tension in the agonist muscle.
3. Static Passive flexibility — the ability to hold a stretch using bodyweight or
some other external force.