Republic of the Philippines

COMMISSION ON HIGHER EDUCATION

Higher Education Regional Office VI (HERO VI)
City Government of Bago
BAGO CITY COLLEGE
Rafael Salas Drive, Brgy. Balingasag, Bago City, Negros Occidental 6101
Tel. [034] 4611-363 | Fax: [034] 4610-546 | E-mail: bagocitycollege@yahoo.com.ph

MODULE II

TOPIC: APPLICATION OF PHYSICAL FITNESS

INTENDED LEARNING OUTCOMES

At the end of this module, you must have;

a) Identified the different physical fitness test through the use of picture and situation analysis.
b) Recorded accurately the result of your performance on the individual record form.
c) Documented the performance of PPFT from the start up to finish by creating an audio-video
presentation.

RATIONALE

This module aims to provide you the knowledge about the application of physical fitness testing. You will
learn how these physical fitness tests are properly done, learn how to interpret and assess your fitness level
and be able to monitor your progress.

A. INTRODUCTION

Physical fitness plays a major role in living a happy, healthy lifestyle. It is one of the most important
factors that allow us to lead a healthy and active life. A physical fitness program not only improves the health
power of the body but also the entire lifestyle. Maintaining physical fitness is a difficult task for most of the
people because of the pressure and strain that they face daily. A person who is physically fit will be more
confident in public places because they feel more comfortable than others who are not fit.
B. ACTIVITY

Instruction: Read and comprehend the instructions thoroughly!. Analyze the pictures below. Similar to 4pic one word
game and arrange the scrambled letters below each picture. Write your answers on the space provided.

1. ) 3.)

SPHU PUS BTEN NEKE RUCL PSU

2. ) 4. )

SNADITNG OLGN PUMJ HUSLTET NRU

5.)

ITS NDA EARHC

C. ANALYSIS (GOGGLE FORM)

D. ABSTRACTION

Physical fitness allows you to perform daily activities and face physical and emotional stress during movements of
increased intensity. If you are physically fit you have good physical health and mental health. Being physically fit helps
people to form exercise well in all circumstances despite of age. Therefore, fitness can be explained as a state that
allows each and every person to feel, look and perform well in every action they can do.

Physical fitness trainers often describe fitness as the capability to carry out day to day functions energetically and
vigilantly by keeping extra energy to do other leisure time activities and emergency needs.

E. APPLICATION

Instruction: Read and comprehend the instructions thoroughly! Shoot a video of yourself by demonstrating the
actual PPFT (Philippine Physical Fitness Test) use the fitness profile table in recording your testing results for
evaluation purposes of individual fitness level. And follow the procedures and guided interpretations of each
exercise to assess your remarks and evaluate your individual results.

TEST I. STANDING LONG JUMP

PROCEDURE:
1. Set feet apart and parallel with the toes just behind the front edge of the take board or line.
2. Before jumping, swing the arms backward once only and bend the knees. Do the jump by extending the knees and
swing the arms forward and upward at the same time.
3. Once the peak of the jump is reached, begin to flex the knees, keeping the arms forward.
4. Land with the feet parallel, with bent knees and with trunk and arms extended forward.
5. The jump should be made with both feet.
RULES:

1. Only two successive fair trials are allowed.

2. Measurement is made from the take-off board or line to the heel of the off-board or line.
3. Once the performer loses his balance and falls backwards the attempt is not counted.
4. A jump made beyond the take board or line is considered foul.

SCORING: Record the nearest centimeters from the take-off board from two trials made.

TEST II: BENT-KNEE CURLS UPS/SIT UPS

PROCEDURE:

1. Lie flat on your back on the floor or mat on your knees bent at 90 degrees and with feet flat on the floor. Cross the
arms close to the chest all the time. The partner kneels and holds down the feet of the performance.
2. Do the curl-ups by raising the trunk toward the knees until the upper part of the crossed arms touches the knees.
This is one curl-up, avoid bouncing off the floor.
3. Without pausing, return to starting position with back touching the floor mat, then immediately curling-up and
exhale when the trunk is lowered.
SCORING: Only correct and complete curl-ups shall be counted. Maximum repetition is 30 for girls and 50 for boys.

TEST III: SIT AND REACH

PROCEDURE:

1. Start by sitting on the floor with the back against the wall and the legs straight, flat on the floor and spread 30
centimeters apart.

2. Interlock the thumbs and overlap the middle fingers. With the back against the wall, slowly reach as far forward as
possible without allowing the head, neck, back and hip to move away from the wall-slowly reach as far forward s
 possible with fully extended arms with fingertips touching the floor. Hold this position as the tester slides a meter stick
on the floor. The stick should not be moved while you are doing the sit and reach movement.

3. Return to the starting position with relaxed arms and shoulders.

4. Now, perform the test by slowly reaching out forward and down with both arms and the finger tips slightly touching
the meter stick. Return to starting position and repeat one more time. On the final attempt, hold the position at least
two seconds as the score is being read.

SCORING: Record the farthest distance in centimeters.

TEST IV: PUSH-UP

FOR MALES POSITION:

Hands are placed palm down on mat, thumbs directly under the shoulders. Body is held in a straight line from th
shoulder to the feet with no part of the body touching the floor. Elbows are locked with arms forming a straight line
form the shoulders to the wrists. Feet may be no more than one foot apart.

EXCECUTION:

The performer lowers his body by bending the elbows and bringing the torso downward until his chest touches the
floor. The body must maintain a straight line form the shoulder to the feet. The performer then return to the starting
position, again maintaining his body in a straight line. The elbows must locked straight before the next repetitions
begins.

FOR FEMALES POSITION:

Extend arms to full length with hands and fingers and pointing forward on ground just under and slightly outside of
the shoulders. The knees are bent at right angles to the body. The body is extended so that it is in a straight line. The
hands and knees support the performer’s weight.

EXCECUTION:

The performer keeps the body tense and straight then bends the elbows and touch chest to the ground. Feet will
remain in the air while knees are still bent at right angles to the body. Return by pushing body back to original position
so that the elbows lock straight before the next repetitions begins.

TEST V: 3-MINUTE STEP TEST

PROCEDURE:

1. Tester demonstrates stepping technique. Full footstep up on to bench, full body lean from the ankles. First foot up,
the other foot up, first foot down, the other foot down.
2. Tester explains test to performer. 3 minutes continuous stepping. Sit down immediately for the one-minute pulse
count. Tester starts timing when performer starts stepping.
3. Tester announces when one minute, two minutes and two minutes and 40 seconds have elapsed.
4. At the end of the three minutes, have the performer sit down immediately.
5. Find performers pulse rate and begin counting within five seconds.
6. Count pulse for one full minute.
7. Record one-minute recovery pulse rate on fitness evaluation worksheet
 MY FITNESS PPROFILE
(PPFT)
Fill up the form with necessary information and then proceed to the physical fitness testing.
Name Age Sex Date of Address
Birth
Family_Española_ 23 Male Park.
_______ March Paghidaet
Height Weight brgy.taloc
First_Joemarie__ 16
________ _____55_______ _____65_______ Bago city
__ __ 1997
Middle_Jarlata__
______

Fitness Test Trial 1 Trial 2 Score Remarks Date

Standing Long 47m 60m 107m 12/20/21

Jump

Bent Knee Curl- 15 20 35 12/20/21

Up

Sit and Reach 31m 32m 12/20/21

Push- Up 10 15 25 12/20/21

3-Minute Step 12/20/21

Test

F. EVALUATION

II. Match column A with column B. Write the letter of the correct answer on the space provided.

COLUMN A COLUMN B
1. Standing Long Jump A. Trunk Flexibility 1._D_________

2. 50 Meter Sprint B. Arm Strength and Endurance 2._J_________

3. Regular Push- Ups C. Abdominal Strength and Endurance 3.__G________

4. Shuttle Run D. Coordination 4._A_________

5. 1000 Meter Run E. General Endurance 5._E_________

6. Three Minute Step Test F. Cardio Respiratory Endurance 6._G_________

7. Joggling G. Agility 7._J_________

8. Sit and Reach H. Arm Strength and Endurance 8._I_________

9. Knee Push-Ups I. Speed 9._B_________

10. Bent-Knee Curl-Ups J. Leg Strength and Power 10._F________