WEEK 4-6

DON CARLOS POLYTECHNIC COLLEGE

Purok-2, Poblacion Norte, Don Carlos, Bukidnon

Instructor: Angielet D. Daquio,LPT

Mobile number: 0992-414-3265

College of Education
PE1: Physical Activities towards Health and Fitness 1 (PAT-FIT1) Health
Education, Movement, and Conditioning
1st Semester of S.Y. 2021-2023
Introduction

In this lesson, students will learn what physical fitness is. Its importance, principles, and the physical
fitness test.

Physical fitness is a combination of medical fitness (body soundness) and dynamic fitness (capacity for
action). A physically fit person is free from disease and can move and perform efficiently. Another factor is
emotional factor. This is readily apparent in athletic contests, where good performance requires self-discipline,
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effective teamwork, and the ability to remain calm under stress.

Intended Learning Outcomes

A. Calculate their Training Heart Rate using Karvonen Method and Body Mass Index (BMI).
Discussion

PHYSICAL FITNESS

Medical fitness and dynamic fitness usually go together, but it is possible to possess one without the
other. Many people who are medically sound may also weak and unable to endure strenuous physical
exertion. They are described as being “out of condition”. Other people with chronic health problems are
physically strong and skilled. Intensive conditioning helps them to offset the handicaps of bad health.
Physical Fitness is the ability of an individual to perform one’s daily activities efficiently without undue
fatigue, reduce the risk of health problems and with extra “reserve” in case of emergency.

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 IMPORTANCE OF PHYSICAL FITNESS
Physical fitness helps the individual:

 In the proper growth of young bones and muscles;

 Improve the ability 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 sport activities.
 PRINCIPLES OF PHYSICAL FITNESS
Physical fitness is a personal responsibility. Few individuals other than athletes and military personnel
are actually required to participate in organized mfitness programs. Most people are physically unfit simply
because they do not get enough exercise. Many do not take the time to exercise, and others try to stay fit with
only light, infrequent activity.
Physical fitness is determined by such factors as age, heredity and behaviour. Although many people
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cannot control their age or heredity, their behaviour can help them become physically fit and stay that way.
Individuals vary greatly in their capacity for physical fitness, but almost anyone can improve by exercising
regularly.
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; smoking; and drug abuse, including excessive use of alcohol. Harmful
health habits can undo the results of regular exercise.
A person’s level of physical fitness depends largely on how frequently and intensity he or she exercises.
Most health experts agree that people should exercise at least three times a week to maintain desirable fitness.
Improvements occur faster with more frequent workouts.

American Association of Health, Physical Education, Recreation and Dance (AAPHPERD)

developed a battery of physical fitness test which was adapted for Filipino students by the Bureau of Physical
Education and School Sports (BSPESS) of the Department of Education, Culture and Sports.
Physical Fitness Testing is a necessary activity because it will give us information on the status of over-
all physical fitness. This will serve as a guide in determining what PE activities the student will need to
improve any physical fitness component or their physical fitness component in general. Testing will also
serve as the basis to evaluate the activity of PE program.
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).
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Instructor
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PHYSICAL BATTERY TEST FITNESS
Safety guidelines
 Review medical consideration. The PE teacher should identify students who need medical care.
Students should not take the test if not feeling well or suffering from infection.
 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, students must count their pulse rate (at rest). Their initial pulse rate must not
be more than 120 beats per minute. The teacher should teach the students to count pulse rate to
monitor intensity of activity.
TEST ITEMS OBJECTIVE
 Cardiovascular Endurance Test (5 minute step To measure physical fitness for muscular work and
test) the ability to recover from work.
 Stork Stand To measure the static balance of the performer
while supported on the ball of the foot of the
dominant leg.
 Modified Set-Ups (bent knees) To measure the endurance of the abdominal
muscles.
 Modified Sit & Reach To measure the flexibility of the hamstring.
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 Push-up (boys); Modified Push-Up (girls) To measure the endurance of the arms and the
shoulder girdle.
 Illinois Agility Run To measure one’s agility and coordination
 50 meter dash To measure speed
 Sergeant Chalk Jump To measure the power of the legs by jumping
vertically upward.

HOW TO DETERMINE YOUR TRAINING HEART RATE

1. RESTING HEART RATE

Take your pulse rate for 6 seconds and multiply by 10. Most people will get a 60, 70, 80, or 90. Take
your pulse again and this time notice whether you are between counts on the sixth second. If you are,
then your pulse will be 65, 75, 85, or 95. You should take your pulse several times during the day to
determine your average.

2. MAXIMUM HEART RATE

220 minus your age= Maximum Heart Rate. This is the fastest your heart can beat for your age. DO
NOT EXERCISE AT THIS RATE!!!

3. TRAINING HEART RATE

Maximum heart rate minus your resting heart rate= Training Heart Rate.

PHYSICAL FITNESS TEST

A. 3-MINUTE STEP TEST

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Instructor
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i. Performance Objectives:
1. To measure the cardiovascular endurance of the individual.
2. To measure physical fitness for muscular strength.
ii. Materials needed:
1. Stopwatch or watch with a second hand, stable bench of platform 35 cm. to 40 cm.
iii. Methodology:
1. Stand before the bench
2. On the signal by the tester, start the stepping up and down onto the bench for 3 minutes
without rest.
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3. As soon as you stop (even before 3 minutes) stand still and pause for five seconds and
then count your pulse six seconds then add zero to the results.
iv. Rules of the 3-minute step test:
1. The prescribed cadence of stepping up and down should be maintained.
2. The pulse count should start with a zero.

B. STORK STAND

i. Performance Objective:
1. To measure the static balance of the performer while supported on the ball of the foot of
the dominant leg.
ii. Materials needed:
1. Stopwatch or watch with a second hand.
iii. Methodology:
From a stand on the foot of the dominant leg, place the other foot on the inside of the
supporting knee and place the hands on the hips. Upon a given signal, raise the heel from the
floor and maintain the balance as long as possible without moving the ball of the foot from
its initial position or letting the heel touch the floor.

C. MODIFIED SIT-UPS (BENT-KNEES)

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i. Performance Objective:
1. To measure the endurance of the abdominal muscles.
ii. Materials needed:
1. Mat
2. Yardstick
iii. Methodology:
From a lying position on the back, the performer flexes his knees over the yardstick while
sliding his heels as close to his seat as possible. The yardstick should be held tightly under
the knees until the performer is instructed to slowly slide his feet forward. At the point where
the yardstick drops to the mat, the tester marks the heel line and seat line to indicate how far
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the feet should remain from the seat during the bent-knee sit-up exercise. The performer
should place the hands of crossed arms at the shoulders. The exercise should be repeated as
many times as possible.
iv. Rules:
1. The total number of repetitions is recorded to the score. However, repetitions should not
be counted when body will not touch the mat when going down.
2. The feet should rest flat on the floor and may be separated a few inches.
3. The back of the hands should touch the mat each time before curling to the sit-up
position.
4. Taping the yardstick to the floor for the seat line helps the performer to maintain proper
distance between seat and feet.

D. MODIFIED SIT AND REACH

i. Performance Objective:
1. To measure flexibility on the hamstring.
ii. Materials needed:
To perform this test, simply place a yardstick on top of a box with the number 15 in line with
the edge of the box, near the respondent with the height of the box.
iii. Methodology:
The participant should be properly warmed up prior to the first trial. All participants should
remove their shoes for the test. Have the subject sit on the floor with the hips, back, and head
against a wall; the legs fully extended; and the bottom of the feet against the sit-and-reach
box.
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Place the hands one on top of the other, and have him/her reach forward as far as possible
without letting the head and back come off the wall (the shoulders may be rounded as much
as possible, but neither the head nor back should come off the wall). Slide the reach on the
yardstick along the top of the box until the end of the middle finger touches the number on
the meter stick.
The participants head and back can now come off the wall. He/she should then gradually
reach forward three times, the third time stretching forward as far as possible on the meter
stick and holding the final position for at least two seconds. Be sure that during the test the
backs of the knees are kept flat against the floor. Record the final number of inches reached
to the nearest one-half inch.
iv. Rules:
1. The person is allowed two trials and an average of the two scores is used as the final test
score.

E. PUSH-UP TEST (BOYS)

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i. Performance Objective:
1. To measure the endurance of the arms and shoulder girdle.
ii. Materials needed:
1. Mat
iii. Methodology:
From a straight arm front leaning rest position, the performer lowers the body until the chest
touches the mat and then pushes upward to the straight arm support. The exercise is
continued for as many repetitions as possible without rest. The body must not sag or pike
upward but maintain a straight line throughout the exercise.
iv. Rules:
1. Score is the number of correct push-ups executed.
2. The score is terminated if the performer stops to rest.
3. If the chest does not touch or if the arms are not completely extended on an execution,
the trial does not count.
4. In order to rigidly supervise the correct execution of the test, the tester or an assistant
should lie on the right side of the performer and place his right hand, palm upward, under
the performer’s elbow. In this manner the tester can easily determine if the chest was
lowered enough and if the arms reached complete extension.

F. MODIFIED PUSH-UP (GIRLS)

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Instructor
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i. Performance Objective:
1. To measure the endurance of the arms and shoulder girdle.
ii. Materials needed:
1. Mat
iii. Methodology:
With knees bent at right angles and the hands on the floor (directly under the shoulder), the
performer lowers her body to the floor until the chest touches, and then she pushes back to
the starting position. The exercise is continued for as many repetitions as possible without
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rest. The body must not sag but maintain a straight line throughout the trial.
iv. Rules:
1. Score is the number of correct push-ups executed.
2. The score is terminated if the performer stops to rest.
3. If the chest does not touch or if the arms are not completely extended on an execution,
the trial does not count.

G. ILLINOIS AGILITY RUN

i. Performance Objective: To measure one’s agility and coordination

ii. Materials/Resources:
1. Flat surface- 30 feet running area
2. 4 chairs
3. Stopwatch
iii. Methodology:
An agility course using four chairs ten feet apart, and a thirty-foot running area will be set up
as depicted in this illustration:

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Instructor
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1. Lie prone with your hands by your shoulders and your head at the starting line. On the
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signal to begin, run the course as fast as possible, weaving in and out of the chairs.
(Note: Never touch the chair during the weaving in and out while running.)
2. Your score is the time required to complete the course
Agility Rating Scale:

CLASSIFICATION MEN WOMEN

Excellent 15.8 or faster 17.4 or faster
Very Good 16.7-15.9 18.6-17.5
Fair 18.6-16.8 22.3-18.7
Poor 18.8-18.7 23.4-22.4
Very Poor 18.9 or slower 23.5 or slower

H. 50-METER DASH

i. Performance Objective:
1. To measure the speed.
ii. Materials needed:
2. 2 Stopwatches
3. 50 meter running area plus addition for stopping
iii. Methodology:
It is advised that two subjects run at the same time. Both start from the standing position. The
commands “Ready!” “Go!” are given. At the command to go, the starter drops his arm so
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Instructor
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that the timer at the finish line can start the timing. The subjects run as fast as possible across
the finish line.
iv. Rules:
1. The elapsed time from the starting signal until the runner crosses the finish line is
measured to the nearest tenth of a second.

I. SARGENT CHALK JUMP (VERTICAL JUMP)

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i. Performance Objective:
1. To measure the power of the legs in jumping vertically upward.
ii. Materials needed:
1. Yardstick
2. Chalk
3. Smooth wall surface of at least 12 feet from the floor
iii. Methodology:
The performer should stand with one side toward a wall, heels together, and hold an inch
piece of chalk in the hand nearest to the wall. Keeping the heels on the floor, he/she should
reach upward as high as possiuble and make a mark on the wall. The performer then jumps
as high as possible and makes another mark at the height of his jump.
iv. Rules:
1. The number of inches between the reach and the jump marks measure to the nearest half
inch is the score.
2. Three trials are allowed and the best trial is recorded as the score.
3. A double jump or a “crow hop” should not be permitted upon take-off.
4. The chalk should not be extended any further than necessary beyond the fingertips to
make the standing and jumping marks.
5. The reliability and validity of the test can be slightly improve if the performer practices
the jump until it is correctly executed before being tested.
6. Body weight may be included to the score in terms of foot-pounds.
FITNESS TEST STANDARDS
1. SIT-UP TEST
AGE FITNESS CATEGORY
YEARS SUPERIOR EXCELLENT VERY GOOD GOOD AVERAGE POOR VERY POOR
Male

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15-29 55+ 51-55 48-50 42-47 36-41 17-35 0-17
30-39 48+ 44-47 39-43 33-38 27-32 13-26 0-13
Female
17-29 47+ 43-47 36-42 33-35 29-32 14-28 0-14
30-39 45+ 41-45 35-40 29-34 23-28 11-22 0-11

2. PUSH-UP TEST
AGE FITNESS CATEGORY
YEARS SUPERIOR EXCELLENT VERY GOOD GOOD AVERAGE POOR VERY POOR
Male
15-29 54+ 51-54 45-50 35-44 25-34 20-24 15-19
30-39 44+ 41-44 35-40 25-34 20-24 15-19 8-14
Female
17-29 48+ 46-48 34-45 17-33 10-16 6-9 0-5
30-39 38+ 33-37 25-33 12-24 8-11 3-5 0-3

3. VERTICAL JUMP TEST

DIFFERENCE BETWEEN PRE-JUMP AND POST- FITNESS CATEGORY
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JUMP TOUCH MARKS

7 inches Very Poor
10 inches Poor
16 inches Average
18 inches Good
20 inches Very Good
22 inches Excellent

4. SIT AND REACH TEST

SCORE FITNESS CATEGORY
11 or less Very Poor
12-13 Poor
14-16 Fair
17-19 Good
20-21 Very Good
22-23 Excellent
24 or more Superior

Assessment
Name: Date:

Section Code: Age:

Calculating the Training Heart Rate (THR)

Karvonen’s Method:

Resting Heart Rate (RHR) = .

Maximum Heart Rate = 2020-age = bpm
Training Heart Rate = MHR-RHR = bpm

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Minimum Limit (60%) = THR x 0.60= N + RHR= X bpm
x 0.60= + = bpm

Maximum Limit (80%) = THR x 0.80= N + RHR= X bpm

x 0.80= + = bpm

BODY MASS INDEX

BMI= Weight (kg)

Height (m2)

46 kg 46 kg 46 kg
Ex. = 1.57 = = 2
18.69 kg / m
1.57 m2 x 1.57 2.46 m2

Answer:

kg kg kg
BMI= 2 = x
= 2 =
m m
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Categories of BMI Cut off

Chronic Energy Deficient (CED) < 18.5
Normal 18.5 – 24.5
Overweight 25.0 – 29.9
Obese >30.0

Cardio-respiratory Endurance: 3 Minute Step Test

Resting Pulse Rate: bpm (Before step test)

Exercise Pulse Rate: bpm (After step test)
Recovery Pulse Rate: bpm (After 3 minute rest)

STATION TEST DATE TESTED SCORE FITNESS CATEGORY POINTS

1 Stork Stand
2 Modified Sit-Ups
3 Zipper Test

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4 Push-up/Modified Push-up
Test

5 Hexagon Agility Test

6 40-meter Dash
7 Standing Long Jump
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Resources and Additional Resources

 Viloria, Marylou C. et al. (2014). Physical Education 11 Manual. Published and Exclusively
Distributed by the CMU-Instructional Materials Development Center, Musuan, Bukidnon,
Philippines

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ANGIELET D. DAQUIO,LPT
Instructor