Concepts and

Components
of Physical
Fitness
PE01 MODULE 03
Learning Objectives
At the end of this module I can…
infer what Physical Fitness is
01 based on varied definitions.

distinguish the different

02 components of Physical
Fitness.

appraise the health benefits of

03 Physical Fitness.
INTRODUCTION
● Physical Fitness has been
considered as an important goal
of Physical Education. Regular
physical activity and a higher
state of physical fitness play a
vital role to enhance the quality
of life in many ways. Physical
fitness and exercise can help
one look well, feel good, and
enjoy life without any hampers.
 01
WORKSHEET 1
Directions: Give AT LEAST 5 words that you can associate with
Physical Fitness.
WHAT IS
PHYSICA
L
FITNESS?
the American Association of
Health, Physical Education,
Recreation and Dance
(AAPHPERD)
“a physical state of well-being that
allows people to perform daily tasks or
activities with vigor, reduce the risk of
health problems related to lack of
exercise and establish a fitness base for
participation in a variety of physical
activities”
John F. Kennedy
“Physical fitness is not only one of the
most important keys to a healthy body;
it is the basis of dynamic and creative
intellectual activity.”
(Park 1989)
Physical fitness can be defined as the
“ability to carry out daily tasks with
vigor and alertness, without undue
fatigue, and with ample energy to enjoy
leisure-time pursuits and to meet
unforeseen emergencies”
WHAT ARE
THE
DIFFERENT
FITNESS
COMPONE
NTS?
 HEALTH-
RELATED
COMPONENT
S OF FITNESS
Body Composition

Composition of body fats

compared to lean mass in the
body. Ideal percentage of fat
for men is 12-16% while 15-
20% for women. Your body
composition will indicated if
you are underweight, normal,
overweight or obese.
Strength/Muscula
r Strength
Refers to the greatest force
and the ability to apply it. The
key to making your muscles
stronger is working them
against a resistance like
weights or against gravity.
Muscular Endurance
It is the ability of the muscle
or muscle group to endure
contractions against a
resistance over a long period
of time. You can improve
your muscular endurance by
doing activities like long
distance running/jogging,
dancing, push-ups, etc.
Aerobic/Cardiovascula
r/Cardiorespiratory
Fitness
It is the ability of the heart and lungs to
sustain energy and continuously
provide oxygen to the body over a long
period of time. To improve your
cardiorespiratory endurance, you can
try long distance running/jogging,
swimming, cycling and other activities
that keep your heart rate elevated at a
safe level.
Flexibility

It is the ability of the

muscles, joints, and
tendons to move in a full
range of motion without
discomfort or pain. You can
improve your flexibility by
doing stretching exercises.
 SKILL-
RELATED
COMPONENT
S OF FITNESS
Agility

It is the ability to change

direction quickly or change
the position of the entire
body in space with
accuracy.
You can improve your
agility by doing ladder
drills, plyometric agility
drills and alike.
Balance

It is the ability to maintain

equilibrium while stationary
or moving. You can
improve your balance by
doing yoga and Pilates
poses, toe stands, squats
and alike.
Coordination
The ability to produce
smooth, fluid motions using
the different senses in sync
with the body. You can
improve your coordination
by dancing, walling drills
(tossing tennis balls to the
wall on from a short
distance and catching it
accurately in repetition)
and alike.
Power

It is the ability to release a

maximum energy in the
shortest period of time. You
can improve your power by
doing standing vertical
jumps, squats, band
exercises and alike.
Reaction Time

It is the time it takes to

respond into a stimulus.
You can improve your
reaction time by playing
dodge ball, table tennis,
videogames and alike.
 
PHYSICAL
FITNESS
ASSESSMEN
T
PE01 MODULE 03
Body Composition
GET YOUR HEIGHT(in meters) and
WEIGHT(in kilograms).

FORMULA for BMI:

BMI = weight in kg/height in m2

Interpretation:
BMI Weight Status
<18.5 Underweight
18.5-24.9 Normal
25-29.9 Overweight
>30 Obese
UPPER BODY STRENGTH TEST
(Knee Push-Ups)

Place your knees on the floor,

position the hands below the
shoulders and cross your feet. Start
bending the elbows until your chest
almost touches the floor and then
push back to the starting position. Do
as many knee push ups as you can in
1 minute.
UPPER BODY STRENGTH TEST
(Proper Push-ups)
STEPS:

1. Get down in all fours, placing your

hands slightly wider than your
shoulders.
2. Straighten your arms and legs.
3. Lower your body until your chest
nearly touches the floor.
4. Pause, then push your self back up.
5. Do as much PROPER PUSH-UPS as
you can in 1 minute.
CORE STRENGTH (PLANK)
STEPS:

1. Get into a push-up position, with

your elbows under your shoulder
and your feet hip-width apart.
2. Bend your elbows and rest your
weight on your forearms and on
your toes, while keeping your
body in a straight line. Hold for
as long as possible.
LOWER BODY STRENGTH (SQUATS)
STEPS:
1. Stand up with your feet shoulder-
width apart.
2. Bend your knees, press your hips
back and stop the movement once
the hip joint is slightly lower than
your knees.
3. Press your heels into the floor to
return to the initial position.
4. Do as many in 1 minute.
CURL UPS
STEPS:

1. Lie on your back with your arms

crossed over your chest or ear
level, keeping your knees slightly
bent.
2. Raise your upper body off the
floor by flexing your abdominal
muscles.
3. Touch your elbows to your thighs
and repeat.
3-minute Step Test
STEPS:
Some equipment that you can use like a
step, stair, bench and a stopwatch.

1. Before taking the fitness test, get

your resting heart rate(heart beats per
minute).
2. Start performing the 3-minute step
test at a correct pace within 3 min.
Males- 24 steps/minute and Females-
22 steps/minute.
3-minute Step Test
STEPS:
Some equipment that you can use like a
step, stair, bench and a stopwatch.

1. Before taking the fitness test, get

your resting heart rate(heart beats per
minute).
2. Start performing the 3-minute step
test at a correct pace within 3 min.
Males- 24 steps/minute and Females-
22 steps/minute.
3-minute Step Test
STEPS:

3. After 3 minutes, stop doing the activity

and remain standing to count your pulse in
15 seconds then multiply it by 4.

4. Execute a cool-down activity like

walking slowly after 10-20 seconds
recovery period.
Kraus-Weber Floor Touch Test
PROCEDURE:

The subject stands erect, bare-footed,

hands at sides and feet together. The
subject then is asked to lean down slowly
to touch the floor with their finger-tips for
10 seconds. Bouncing and jerking is not
allowed.

This test is graded on a pass-fail basis.

The test is passed if the subject holds the
position correctly for ten seconds.
Back Scratch Flexibility Test
PROCEDURE:

This test is done in the standing position.

Place one hand behind the head and back
over the shoulder, and reach as far as
possible down the middle of your back,
your palm touching your body and the
fingers directed downwards. Place the
other arm behind your back, palm facing
outward and fingers upward and reach up
as far as possible attempting to touch or
overlap the middle fingers of both hands.
 Back Scratch Flexibility Test
PROCEDURE:

An assistant is required to direct the subject so

that the fingers are aligned, and to measure
the distance between the tips of the middle
fingers. If the fingertips touch then the score
is zero. If they do not touch, measure the
distance between the finger tips (a negative
score), if they overlap, measure by how much
(a positive score). Practice two times, and
then test two times. Stop the test if the subject
experiences pain.
 10 meter Agility Shuttle (4x10m)
PROCEDURE:

You will need 2 wooden blocks or any

alternative, 2 markers, stopwatch, measuring
tape.

Mark 2 lines 10 meters apart. Place the 2

blocks on the line opposite to the starting line.
 10 meter Agility Shuttle (4x10m)
PROCEDURE:

From the starting line, sprint to the opposite

line, pick up the block and sprint back to the
starting line. Then turning without rest, run
back to retrieve the second block and carry it
back again to the starting line.

Record the time to complete the test in

seconds to the nearest one decimal place.
 Standing Balance Test
PROCEDURE:

The aim of the test is for the person to stand

on one leg for as long as possible. Give the
subject a minute to practice their balancing
before starting the test. The timing stops
when the elevated foot touches the ground or
the person hops or otherwise loses their
balance position. The best of three attempts
is recorded. Repeat the test on the opposite
leg.
 Vertical Jump Test
PROCEDURE:

Stand near beside a wall. Keeping the feet

flat on the ground, the point of the fingertips
is marked or recorded. This is called
the standing reach height.
 Vertical Jump Test
PROCEDURE:

Then stand away from the wall, and leap

vertically as high as possible using both
arms and legs to assist in projecting the body
upwards. Attempt to touch the wall at the
highest point of the jump. The difference in
distance between the standing reach height
and the jump height is the score. The best of
three attempts is recorded.
 Ruler Drop Test
PROCEDURE:

The person to be tested stands or sits near

the edge of a table, resting their elbow on
the table so that their wrist extends over the
side. The assessor holds the ruler vertically
in the air between the subject's thumb and
index finger, but not touching. Align the
zero mark with the subjects fingers.
 Ruler Drop Test
PROCEDURE:

The subject should indicate when they are

ready. Without warning, release the ruler and
let it drop - the subject must catch it as
quickly as possible as soon as they see it
fall. Record in meters the distance the ruler
fell. Repeat several times (e.g. 10 times) and
take the average score.
 Stick Flip Test
equipment required: three sticks are
required for each person being assessed.
Each stick should be about 60
centimeters (~2 foot) long, two
centimeters (~1 inch) in diameter and
with tape or painted at one end.
 Stick Flip Test
procedure: there are two parts to this
test, one with five attempts at a half flip,
the other with five attempts at a full flip.
Three practice attempts are allowed
before each part.
 Stick Flip Test
Half-Flip: the subject holds a stick in each hand at waist level so that the sticks
are horizontal. The assessor places the third stick across the two hand-held sticks.
The subject then attempts to flip the balanced stick so that it turns one half of a
rotation and lands back on the two hand‐held sticks. The subject should attempt
five half-flips with one point scored for each successful attempt. The flip is
unsuccessful if the stick is not flipped the half rotation or drops to the floor.
 Stick Flip Test
Full-Flip: The starting position is the same as for the half-flip part of the test. In
this second part, a full flip is attempted. The stick must go through a full rotation
and land balanced across the other two sticks, with the same orientation as the
starting position (using the painted end of the stick as a guide). Two points are
awarded for each successful attempt.
 Stick Flip Test
scoring: One point is awarded for each successful half-flip, two points for each
successful full-flip. Add up the scores for the two test parts and see the table
below for a coordination rating. The maximum possible score is 15.
FITNESS
TEST
DATA
INTERPRETA
TION
PE01 MODULE 04
UPPER BODY STRENGTH TEST
(Knee Push-Ups)

Excellent
> 49

Above Average
34 – 48

Average
17 – 33

Below Average
7 – 16

Poor
<6
UPPER BODY STRENGTH TEST
(Proper Push-ups)
Excellent
> 54

Good
45 - 54

Average
35 - 44

Poor
20 - 34

Very Poor
< 20
CORE STRENGTH (PLANK)

Average Poor
Excellent

> 60 sec 30 – 60 sec < 30 sec

LOWER BODY STRENGTH (SQUATS)
Excellent
> 29

Above Average
24 – 28

Average
21 – 23

Below Average
19 – 20

Poor
< 18
CURL UPS
Male Female
Excellent
60 50

Good
45 40

Fair
30 25

Poor
15 10
3-minute Step Test
18 – 25
Age

Excellent
< 81

Above
Average 82 – 103

Average
104 – 110

Below
Average 111 – 121

Poor
> 122
Kraus-Weber Floor Touch Test
This test is graded on a pass-
fail basis. The test is passed if
the subject holds the position
correctly for ten seconds.
 Back Scratch Flexibility Test

Excellent: Fingers overlap

Good: Fingers touch

Average: Fingers are less than two inches

apart

Poor: Fingers are more than two inches

apart
10 meter Agility Shuttle (4x10m)
Male Percentile

1 3 10 20 25 30 40 50 60 70 75 80 90 97 99 100
Result

13.1 13.0 12.5 11.8 11.6 11.4 11.1 10.9 10.7 10.3 10.3 10.2 9.9 9.1 8.9 8.8
10 meter Agility Shuttle (4x10m)
Fema
le
Percentile

1 3 10 20 25 30 40 50 60 70 75 80 90 97 99 100
Result

14.2 14.1 13.8 13.4 13.3 13.2 12.9 12.6 12.5 12.1 12.0 11.9 11.5 10.2 9.9 9.7
Standing Balance Test

Rating Score (seconds)

Excellent > 50

Good 40 - 50

Average 25- 39

Fair 10 - 24

Poor < 10
 Vertical Jump Test
MALES FEMALES

rating (inches) (cm) (inches) (cm)

excellent > 28 > 70 > 24 > 60
very good 24 - 28 61-70 20 - 24 51-60
above 20 - 24 51-60 16 - 20 41-50
average
average 16 - 20 41-50 12 - 16 31-40
below 12 - 16 31-40 8 - 12 21-30
average
poor 8 - 12 21-30 4-8 11-20
very poor <8 < 21 <4 < 11
 Ruler Drop Test

Above Below
Excellent Average Poor
Average Average

7.5 - 15.9 -
<7.5cm 20.4 - 28cm >28cm
15.9cm 20.4cm
 Stick Flip Test
rating males (total points) females (total
points)

Excellent 14–15 13–15

Very Good 11–13 10–12

Fair 5–10 4–9

Poor 3–4 2–3

Very Poor 0–2 0–1

ANSWER
THE
FOLLOWING
QUESTIONS
PE01 MODULE 04
1. How was your experience while undergoing
the fitness tests?

2. Were there any impediments during the fitness

tests? What are those? How did you overcome
those difficulties?

3. What did your results tell you about your

current fitness status?

4. After interpreting the results, what goals will

you set for yourself in terms of your physical
fitness? What factors helped you identify the
goals you have set? How will you achieve these?