GRACE MISSION COLLEGE

Catiningan, Socorro, Oriental Mindoro

e-Mail: grace.missioncollege@yahoo.com

UNIT 3 PHYSICAL FITNESS AND TESTING

OBJEO Objectives
At the end of the lesson the
students are able to;
1. Identify the different physical
Introduction fitness usually do by an
individual
PHYSICAL FITNESS- is a combination of medical
2. Explain how physical fitness can
fitness (body soundness) and dynamic fitness (capacity for
be important to every human
action). A physically fit person is free from disease and can
individual
move and perform efficiently. Another factor is an emotional
3. Value the importance of physical
factor. This is readily apparent in athletic contests, where good
fitness in doing different
performance requires self- discipline, effective teamwork, and
physical activities
the ability to remain calm under stress.
4. Perform different physical
IMPORTANCE OF PHYSICAL FITNESS activities in related to physical
Through regular exercises, physical fitness helps individual: fitness of every individual.
✓ In the proper growth of young bones and muscles
✓ Improve the quality to avoid and recover from illness and accidents
✓ Improve posture and appearance by strengthening muscles that support the body
✓ Minimize stress response
✓ Maintain proper body weight
✓ Prevent heart ailment
✓ Improve organic functions
✓ Delay the aging process
✓ Feel good and younger as a human being: and
✓ Experience joy of participation in any recreational or sports activities
PRINCIPLES OF PHYSICAL FITNESS
❖ Physical fitness is a personal responsibility
❖ A person’s physical fitness is determined by such factors as age, heredity, and behavior.
❖ Health habits that aid physical fitness include getting enough sleep, eating properly, receiving regular
medical and dental care, and maintaining personal cleanliness. Health can be harmed by overeating and
eating the wrong kinds of foods.
❖ Person’s level of physical fitness largely on how frequently and intensely he or she exercises.
SPECIFIC COMPONENTS OF PHYSICAL FITNESS
ORGANIC VIGOR- refers to the soundness of the heart and lungs which contributed to the ability
to resist disease.
ENDURANCE- is the ability to sustain long continued construction where a number of muscles
groups are used; the capacity to bear or last long in a certain tasked without undue fatigue.
STRENGHT- is the capacity to sustain the application of force without yielding or breaking; the
ability of the muscles to exert efforts against resistance
POWER- refers to the ability of the muscles to release maximum force in the shortest period of time.
FLEXIBILITY- is the quality of plasticity, which gives the ability to do a wide range of movement
AGILITY- is the ability of the individual to change direction or position in space with quickness and
lightness of movement while maintaining dynamic balance

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 GRACE MISSION COLLEGE
Catiningan, Socorro, Oriental Mindoro
e-Mail: grace.missioncollege@yahoo.com

BALANCE- is the ability to control organic equipment

neuro- muscularly; a state of equilibrium
SPEED- is the ability to make successive movements of the same kind in the shortest period of time
COORDINATION- is the ability to integrate the body parts to produce smooth motion
PHYSICAL WELLNESS- Is the positive state of well-being and capability of an individual to design
personal fitness programs for improving and maintaining optimum levels of health.

PHYSICAL FITNESS TEST

According to the American association of health, physical education, recreation and dance
(AAPHPERD), physical fitness is defined as “ a physical state of well- being that allow people to
perform daily tasked or activities with vigor, reduces the risk of health problems related to lack of
exercises and established in a fitness base for participation in a variety of physical activities.
This association developed a battery of physical fitness test which was adopted for Filipino students by
the bureau of physical education and school sports (BSPESS) of the department of education, culture
and Sports
The physical fitness test should be administered at least twice a year, the pre- test at the beginning of
the school year and the post test at the last month before the end of the term (semester).

PHYSICAL BATTERY TEST FITNESS

Safety Guidelines
• Review medical considerations
• Warm up 5-10 minutes before physical fitness test
• Students should not take heavy meals for two hours before test
• Students should wear physical education attire for the test
• Before taking the test, the students must count their pulse rate (at rest). Their initial pulse rate
must not be more than 120 beats per minute.

TEST ITEMS PHYSICAL FITNESS COMPONENTS BEING

TESTED

1. Standing Long Jump Leg strength and power

2. Bent- Knee Curl Ups Abdominal strength and endurance

3. 50-meter Sprint Speed

4. Regular pushups (Male) Arm strength and endurance

5. Knee Push Ups (females) Arm strength and endurance

6. Shuttle run Agility

7. Sit and reach Trunk Flexibility

8. 1000-meter run Cardio Respiratory Endurance

9. Three-minute step test General Endurance

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 GRACE MISSION COLLEGE
Catiningan, Socorro, Oriental Mindoro
e-Mail: grace.missioncollege@yahoo.com

TEST NO. 1 STANDING LONG JUMP

Rules

• Allow two successive fair trials within the testing period

• The measurement is made from the take off line to the heel of the foot closer to the takeoff
board line
• Attempt where the performer losses his balance and fall backward is not counted
• Taking beyond the take off line is considered foul.

Common Faults

• The performer takes more than one swing of the arms

• The performer does not keep both of his feet behind the front edge of the take off board or
line in the start of the jump
• Bouncing and taking several steps before jumping
• Both feet of the performer are not parallel at the take off.

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 GRACE MISSION COLLEGE
Catiningan, Socorro, Oriental Mindoro
e-Mail: grace.missioncollege@yahoo.com

TEST NO. 2 BENT KNEE CURL- UPS

Rules

• Only one trial shall be allowed

• No resting between curl up is permitted
• The knee must remain bent at right angle for the duration of the exercise
• The curl ups shall be counted only in the performer:
✓ Keep crossed arms close to his chest and
✓ Returns to starting position with the upper back touching the mat or floor before
curling up again

Common Faults

• Curling up and uncurling are not performed slowly. Performer bounces off the floor when
executing the curl ups.

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 GRACE MISSION COLLEGE
Catiningan, Socorro, Oriental Mindoro
e-Mail: grace.missioncollege@yahoo.com

TEST NO. 3 --50 METER SPRINT

TEST NO. 4 REGULAR PUSH UPS FOR MALES

TEST NO.5 KNEE PUSH-UPS FOR FEMALES

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 GRACE MISSION COLLEGE
Catiningan, Socorro, Oriental Mindoro
e-Mail: grace.missioncollege@yahoo.com

TEST NO. 6 SHUTTLE RUN

Rules

• Do not allow the performer to throw the wooden block across the line
• Allow two trials and record the faster time

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 GRACE MISSION COLLEGE
Catiningan, Socorro, Oriental Mindoro
e-Mail: grace.missioncollege@yahoo.com

TEST NO. 7 SIT AND REACH

Common Faults

• Trunk Flexion movements are not slowly and gradually

• Fast jerky motions are made
• Knees are not kept straight
• Finger tips on tape measures are not even, with one hand pushed further than the other.

TEST NO. 8 1000 METER RUN

Rule

• One trial is given

• The performer should run or walk at a pace he can sustain for the duration of the test
• If a performer takes a rest or stops no score is given.

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 GRACE MISSION COLLEGE
Catiningan, Socorro, Oriental Mindoro
e-Mail: grace.missioncollege@yahoo.com

TEST NO.9 THREE- MINUTE STEP TEST

NOTE: the rate of 96 steps per minute for the boys and 88 steps per minute for the durations of 3 minutes.

Scoring: Physical Efficiency Index ( PEI)

PEI = duration of the exercises in seconds x 100

5.5 pulse count for 90 seconds after exercise

APPLICATION

Activity: Problem solving/ Actual

Direction: Do all the exercises given in the Module, and get the PEI of that physical Fitness. You will do
that exercises during your face-to-face classes, just wait for the announcement of your P.E teacher if what
day you are going to perform. Kindly bring a Lengthwise Paper during your Practicum and extra T-Shirt.