LESSON 2:

CONCEPTS OF PHYSICAL FITNESS

AND TESTING
Learning Outcomes:
At the end of this lesson, the students can:
assess accurately themselves the level of fitness by
conducting properly the process of physical fitness
tests with discipline in following the mechanics of each
test; and match the health-related components to the
daily physical activities.
 Introduction:
Health-related fitness plays a very important role in the holistic
development of an individual. Being physically fit and healthy
can help you get through with the stresses and demands of life. It
improves your self-respect, develops your confidence, and
clarifies your self-concept which may only be realized as
you grow old.
Physical fitness test is an activity conducted at the beginning
(pre-test) and before (post-test) the end of the semester to
evaluate your current fitness condition. The test is part of the
Physical Education program which serves as a guide to determine
the possible P.E activities suits you so you can order develop and
improve your physical fitness (Dimapilis, 2009).
 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 (Tulio, 2005).
In this lesson, you will evaluate your physical fitness
using the process of test administration which is an
essential component of the Physical Education and
Schools Sports Program. Using a Physical Fitness Log,
you will be responsible to record and keep the result of
your own performance specifically on Health-Related
Fitness.
Activity
Pre-Assessment
Find out how well you know and understand the importance of physical movements
in your daily life. These activities will assess your knowledge and skills on Health-related
Fitness.

a. Identify and classify the pictures shown below on the components of health -related
fitness.

1. http://clipart-library.com/clipart/1989939.htm 6.http://clipart-library.com/pushup-cliparts.html

2. https://lamechfrancis.blogspot.c om/ 7. https://www.active.com/running/articles

3.https://www.verywellfit.com 8. https://www.skimble.com

4. https://experiencelife.com 9. https://medium.com

5. https://www.vectorstock.com 10.https://www.cosmo.ph/health/health-report
 Acquisition of New Knowledge
Physical Fitness is the ability of the body to carry workload without
undue fatigue and to participate in recreation with ease and enjoyment
and still have enough energy to respond in any emergencies of life.
A person’s level of physical fitness depends largely on how
frequently and intensely he or she exercises. Most health experts
agree that people should exercise at least three times a week to
maintain desirable fitness. Improvement occurs faster with more
frequent workouts.
There are two basic components of physical fitness: the five health-
related components and six skill-related components. Health-related
fitness is the ability to become and stay physically healthy. Skill-related
fitness enhances one’s performance in athletic or sports events.
Health Components Skill Components
Cardiovascular Endurance Agility
Muscular Strength Balance
Muscular Endurance Power
Flexibility Speed
Body Composition Coordination
Reaction Time
 Health-related Components
 
A.Cardiovascular Endurance – is the ability of the heart and lungs
to function efficiently and effectively over a prolonged period of
time.
B.Muscular Strength – is the ability of the muscle to generate the
highest force in performing one repetition against a maximal load.
C.Muscular Endurance – is the ability of the muscles to resist
fatigue when performing multiple repetitions against a submaximal
load.
D.Flexibility– ability to move the joint throughout its entire range of
motion without pain.
E.Body Composition – is the relative amount of fat and lean tissue
in the body.
 Skills – Related Components
 
A.Agility– Is the capacity to change the direction of the body quickly and
effectively.
B.Balance – It involves vision, reflexes, and the skeletal muscular system
which provides the maintenance of equilibrium. 
C.Power– is the ability of the muscle to release maximum force in the
shortest possible time.  
D.Speed – It is the ability to move one’s body from one point to another in
a shorted possible time.
E.Coordination – It is the ability to integrate the sense with muscles so
as to produce accurate, smooth, and harmonious body movement. 
F. Reaction Time – It is the time required to respond or initiate a
movement as a result of a given stimulus.
What are the key concepts of physical fitness?
 
1. Do not over exercise, for physiological reasons, it is not good to over
exercise.
2. Getting started with lighter load.
3. Fitness exercises are boring – have a variation of exercises using the
same muscles.
4. Exercises which develop timing or coordination and which develop
control and command of the muscles, balance, and exactness in their
movements.
5. Best time to have conditioning program depends on the individual’s
determination. “There is no best time to exercise. The best is whatever
your available time is.”
6. Fitness is lifetime.
Activity 2: Physical Fitness Tests (Health-related)

The physical fitness test is a set of measures

designed to determine one’s level of physical fitness.
These tests will give you a deeper understanding of
the importance of exercise in developing total fitness
and wellness. Record the result on the table provided
in the next succeeding pages.
 Guidelines:
1. Do the following to prepare for the tests.
- Review the procedure in conducting the Physical Fitness Tests.
- Wear the appropriate attire.
- Do the warm-up exercises on your own or with your partner.
- Re-orient yourself on the proper execution of the tests and recording
of test results.
- Go through the test without exerting maximum effort.
- Observe safety.
 
1. Perform the tests with a partner or assistant.
2. Record your test results.
Suggested sequence in administering and performing the tests.
Day 1 Day 2

BMI Basic Plank

3-minute Step Test Push up

Zipper Test Sit and Reach

 HEALTH-RELATED FITNESS TESTS
A.Body Mass Index (BMI) - is the body’s relative amount of
fat to fat-free mass.
Formula for computing Body Mass Index
Weight [kg]
Height [m]2
 

Example: _65_ = _65_ = 20.31 (Normal)

(1.6)2 3.2
 
Classification:
Below 18.5 Underweight
18.6 – 24.9 Normal
25 – 29.9 Overweight
30.0 – Above Obese
 A.1. Weight – the heaviness or lightness of a person.
 
Equipment
Weighing or bathroom Scale in your house or in your Barangay
Health Center calibrated properly.
Procedure
For the test taker:
a. Wear light clothing before weighing.
b. On bare feet, stand erect and still with weight evenly distributed on
the center of the scale.
For the partner:
a. Before the start of weighing, adjust the scale to zero point.
b. Record the score in kilograms.
Scoring – record body mass to the nearest 0.5 kilograms
 A.2. Height – it is the distance between the floor to the top of the head in
standing position.
Equipment
1. Tape measure laid flat to a concrete wall. The zero point starts at the bottom of
the floor.
2. L-square or ruler; and
3. An even and firm floor and flat wall.
Procedure
For the test taker:
a. Stand erect on bare feet with heels, buttocks and shoulders pressed against
the wall where the tape measure is attached.
For the partner:
b. Place the L-square or ruler against the wall with the base at the top of the
person being tested.
c. Record the score in meters.
Scoring – record standing height to the nearest 0.1 centimeter
1 meter = 100 centimeter
 Waist Circumference
Waist circumference is a good predictor of visceral fat which
contributes more risk of cardiovascular disease and diabetes than fat
located in other areas of the body.
 
Equipment: tape measure
Procedure: 
For the test taker:
a. Wear light clothing before having your waist circumference taken.
b. On bare waist, stand erect and wrap the tape measure around your waist.
For your partner:
c. Record the score in centimeters.
 Stand
ard
  Men Women
Risk Centimete Inches Centimeter Inches
r
Very High >120 >47 >110 >43.5
High 100 – 120 39.5 – 47 90 – 109 35.5 – 43

Normal 102 40 88 34.6

Low 80 – 99 31.5 – 39 70 – 89 28.3 – 35

Very Low <80 <31.5 <70 <28.5

B.Flexibility – refers to the ability of the joints to move
through a full range of motion.
Zipper Test – a test of upper arm and shoulder girdle flexibility intended to
parallel the strength/endurance assessment of that region.
Purpose– To be able to touch the fingertips together behind the back by reaching over the
shoulder and under the elbow.
Equipment
Ruler
Procedure
For the Tester:
a. Stand erect.
b. Raise your right arm, bend your elbow, and reach down across your back as far as possible,
to test the right shoulder; extend your left arm down and behind your back, bend your elbow
up across your back, and try to reach/cross your fingers over those of your right hand as if to
pull a zipper or scratch between the shoulder blades.
c. To test the left shoulder, repeat procedures a and b with the left hand over the left shoulder.
 For the Partner:
a. Observe whether the fingers touched or overlapped each other, if not,
measure the gap between the middle fingers or both hands.
b. Record the distance in centimeter.
Scoring – record zipper test to the nearest 0.1
centimeter

Standard
Score Standard Interpretation
5 Fingers overlapped by 6 cm. and Excellent
above
4 Fingers overlapped by 4 – 5.9 cm. Very Good
3 Fingers overlapped by 2 – 3.9 cm. Good
2 Fingers overlapped by 0.1 – 1.9 cm. Fair
1 Just touched the fingers Needs improvement
0 Gap of 0.1 or wider Poor
 Sit-and-Reach – a test of flexibility for the lower
extremities particularly the trunk.
Equipment
Tape Measure
Procedure
For the Tester
a. Sit on the floor with back, head and shoulders flat on the wall. Feet are 12 inches
apart.
b. Interlock thumbs and position the tip of the fingers on the floor without bending the
elbows.
c. After the partner has positioned the zero point of the tape measure/meter stick, (at
the top of the middle fingers), the tester starts the test by sliding the hands slowly
forward without jerking, trying to reach the farthest distance possible without
bending the knees.
d. Bouncing or jerking movement is not allowed.
e. Do it twice.
 For the Partner
a. As the tester assumes the (b) procedure, position the zero point of the tape measure at
the tip of the middle fingers farthest of the tester.
b. See to it that the knees are not bent as the performer slides the farthest distance that he
could.
c. Record the farthest distance reached in centimeter.
Scoring – record the farthest distance between two trials to
the nearest 0.1 centimeter

Score Standard Interpretation

5 61 cm. and above Excellent
4 46 – 60.9 cm. Very Good
3 31 – 45.9 cm. Good
2 16 – 30.9 cm. Fair
1 0.15.0 cm. Needs
Improvement
 Cardiovascular endurance – is the ability of the
heart, lungs and blood vessels to deliver oxygen to
working muscles and tissues, as well as the ability of
those muscles and tissues to utilize that oxygen.
Endurance may also refer to the ability of the muscles
to do repeated work without fatigue
3 – Minute Step Test
 
Purpose – To measure cardiovascular endurance
 
Equipment
1.Step – 12 inches in height
2.Stopwatch
3.Drum, clapper, clicker, metronome with speaker
or any similar device
Procedure
For the Tester:
a. Stand at least one foot away from the step or bench with trunk erect and eyes
looking straight ahead.
b. The first step of the sequence should be alternate. At the signal “Go”, step up and
down the step/bench for 3 minutes at a rate of 96 beats per minute. One step
consists of 4 beats – up with the left foot (ct. 1), up with the right foot (ct. 2), down
with the left foot (ct. 3), down with the right foot (ct. 4) for the first sequence. Then
up with the right foot (ct 1.), up with the left foot (ct. 2), don with the right foot (ct.
3), down with the left foot (ct. 4) for the second sequence. Observe proper
breathing (inhale through the nose, exhale through the mouth).
c. Immediately after the exercise, stand and locate your pulse and in five (5) second,
or at a signal, start to get the heart rate.
d. Don’t talk while taking the pulse beat.
e. Count the pulse for 10 seconds. Multiply it by 6.
 For the Partner:
a. As the performer assume the position in front of the step, signal, “Ready” and
“Go”, start the stopwatch for the 3 – minute step test.
b. After the test, allow the performer to locate his/her pulse in 5 seconds.
c. Give the signal to count the pulse beat.
d. Let the performer count his pulse beat for 10 seconds and multiply it by 6.
Scoring – record the 60 – second heart rate after the activity.
Strength – refers to a muscle’s ability to generate force against
physical objects. In the fitness world, this typically refers to how
much weight you can lift for different strength training exercises.

Push-up
Purpose – To measure strength of upper extremities
 
Equipment– exercise mats or any clean mat
Procedure
For the Tester:
a. Lie down on the mat; face down in standard push-up position:
palms on the mat about shoulder width, fingers pointing forward,
and legs straight, parallel, and slightly apart, with the toes
supporting the feet.
b. FOR BOYS: Straightens the arms, keeping the back and knees
straight, then lower the arms until there is a 90-degree angle at
the elbows (upper arms are parallel to the floor).
FOR GIRLS: With knees in contact with the floor, straightens the
arms, keeping the back straight, then lowers the arms until there is
a 90-degree angle at the elbows (upper arms are parallel to the
floor).

c. Perform as many repetitions as possible, maintaining a

cadence of 20 push-ups per minute. (2 seconds going down and
1 second going up)
d. A maximum of 50 push-ups for boys and 25 push-ups for girls.
 For the Partner:
a. As the tester assumes the position of push-up, start counting
as the tester lowers his/her body until he/she reaches 90 –
degree angle at the elbow. The partner should stand in front of
the tester and his/her eyes should be closed level to accurately
judge the 90 degrees bend.
b. Make sure that the performer executes the push-ups in the
correct form.
c. The test is terminated when the performer can no longer
execute the push-ups in the correct form, is in pain, voluntary
stops, or cadence is broken.
Scoring – record the number of push-ups made. 
Push-up for Boys
Score Standard Interpretation
5 33 and above Excellent
4 25 – 32 Very Good
3 17 -24 Good
2 9-6 Fair
1 1 -8 Needs Improvement
0 Cannot execute Poor

Push-up for Girls

Score Standard Interpretation
5 33 and above Excellent
4 25 – 32 Very Good
3 17 -24 Good
2 9-6 Fair
1 1 -8 Needs Improvement
0 Cannot execute Poor
 Basic Plank

Purpose - to measure strength/stability of the core muscles

Equipment – exercise mats or any clean mat, stop watch/time piece
 
Procedure
For the Tester
a. Assume a push-up position. Rest body on forearms, with palms and
fingers flat on the floor. Elbows are aligned with the shoulders.
b. Legs are straight with ankles, knees and thighs touching together.
c. Support weight on forearms and toes; make sure that your back is flat.
Head, neck and spine are in a straight line.
d. Keep abdominals engaged/contracted; do not let stomach drop or
allow hips to rise.
 For the Partner
a. Ensure of the availability of mat/smooth flooring or
anything that can protect the forearms.
b. Give the signal “Start/Go” and start/press the time
piece.
c. Make sure that the back of the head, neck, spine
and ankles are in a straight line.
d. Give two (2) warnings.
e. Stop the time when the performer can no longer
hold the required position, or when the performer
has held the position for at least 90 seconds.
Holding the plank position beyond 90 seconds is
considered unnecessary.
Scoring – record the time in the nearest seconds/minute.
Maximum of 90 seconds for Boys and Girls.

Score Standard Interpretation

5 51 seconds and above Excellent
4 46 – 50 seconds Very Good
3 31-45 seconds Good
2 16-30 seconds Fair
1 1 -15 seconds Needs Improvement
0 Cannot execute Poor
ASSESSMENT
Health-related Fitness Tests Record
Record the result of your health-related fitness assessment
using the table below. Please provide documentation (picture)
on each test.
 
A. Body Composition: Body Mass Index (BMI)

Body Composition Waist Circumference

     
Name Height Weight BMI Classificati    
(meters) (kg) on Score Classific
ation
           
B. Cardiovascular Endurance
  Heart Rate Per Minute
Name Before the Activity After the Activity

   
C. Strength
Name Push-up Basic Plank
(number of push-up) (Time)
   
D. Flexibility
Name Zipper Test Sit and Reach
  Overlap/Gap Score (cm)
(cm)
  Right Left 1s 2nd 3rd
t