UNIVERSITY OF CALOOCAN CITY

Biglang Awa St., Corner Catleya St., EDSA, Caloocan City

COLLEGE OF BUSINESS AND ACCOUNTANCY

PHYSICAL FITNESS AND WELLNESS

SUBJECT CODE : PE 111

MODULE :3
WEEK :4
TOPIC : Physical Fitness
SUB-TOPIC/S : Health-Related Physical Fitness Test

OVERVIEW OF THE TOPIC

Regular exercise is one of the best things you can do for your health. It has
many benefits including improving your overall health and fitness, and reducing your risk for
many chronic diseases. There are many different types of exercise; it is important that you pick
the right types for you. Most people benefit from a combination of them:

LEARNING
OUTCOMES

1. Application of safety precautionary measures

2. Self-assesses health-related fitness (HRF) status, barriers to physical activity assessment
participations and one’s diet.

LEARNING
OBJECTIVES

At the end of the week, the students are expected to:

1. identify the significance of assessing health-related fitness component, barriers to
physical activity and on one’s diet.
2. execute/Perform the self-testing physical activities safely, in accordance with the
procedure set.
3. show honesty and willingness in evaluating one’s fitness.

ENGAGE

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF BUSINESS AND ACCOUNTANCY

Activity 1 Warm-up

“Execute the following warm-up/conditioning exercises vigorously”

Note: 16 counts for every figure.

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF BUSINESS AND ACCOUNTANCY

a. Head and rest roll

b. Jump up and down
c. Shoulder circles
d. Arm swings
e. Trunk twist
f. Arm stretches
g. Marching forward with a turn
h. Breathing exercise
i. Foot stretches and lunges
Note: all these moves prepare an individual body to work on more complicated activity.

EXPLORE

Activity 2:

Activating prior knowledge

This activity will enable learners to activate their prior knowledge on the lessons to be
learned. Their deeper understanding and advanced readings will be revealed upon answering the
questions to be given.
1. Ask them to classify the terms indicated inside the box below according to whether they
fall under health-related fitness components or skill-related fitness components.
Agility Coordination Balance
Reaction Time Power Flexibility
Speed Organic Vigor Endurance Strength

2. Give your own description of each term and enumerate at least 3 activities with which
the terms are applied.

EXPLAIN

Activity 3: Lecture Discussion

Direction: The Professor will present power point and video presentation about the topic.

Physical Fitness Component

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF BUSINESS AND ACCOUNTANCY

Health Related:
1. Body composition- the relative percentage of body fat compared with lean body mass.
2. Muscular Strength- the amount of force that ca be produced by a single contraction of a
muscle.
3. Muscular Endurance- the ability of a muscle group to continue muscle contraction over a
length of time.
4. Flexibility- the ability to use one’s joints fully in a normal range of motion.
5. Cardiovascular Endurance- the ability of the circulatory system to supply oxygen to
working muscles during exercise.

Physical Fitness Testing Activity (See attachment for more details.)

Physical fitness testing is always an important component of physical education. This
will help an individual know one’s strengths and weaknesses. The following are the self-testing
activities for health-related fitness:
1. Anthropometric Measurements 5. 3-Minute Step Test
2. Hamstring and Hip Flexor Test 6. Zipper Test
3. Curl-up (Dynamic) 7. 90-degree Push-up (Dynamic)
4. Flexed-arm support (Static)

Barriers to Physical Activity

 Personal Barriers – Some common explanations (barriers) that people cite for resistance
to exercise are:
1. Insufficient time to exercise
2. Inconvenience to exercise
3. Lack of self-motivation
4. Non-enjoyment, boredom of exercise
5. Lack of confidence in their ability to be physical active (low self-efficacy)
6. Fear of being injured or having been injured recently
7. Lack of self-management skills, such as the ability to set personal goals, monitor
progress, or reward progress toward such goals
8. Lack of encouragement, support, or companionship from family and friend

ELABORAT
E

Activity 4: HEALTH-RELATED PHYSICAL FITNESS TEST

Directions: Perform the self-testing physical activities safely, in accordance with the procedure
set. Wear proper attire, prepare needed materials and get ready to perform the following
activities. Record your score in your health assessment card. (See attachment for the Health
Assessment Card and Interpretation of results)

I. Anthropometric Measurements

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF BUSINESS AND ACCOUNTANCY

Purpose : To measure body composition.

Equipment needed : weighing scale, tape measure
Goal : Take body composition
Preliminary : Prepare needed materials

Procedure:
1. Height. Stand with trunk straight. Measure the distance from the floor to the top of the
forehead. Record the score in centimeters (cm).
2. Weight. Stand on a weighing scale free from any object for weight accuracy. Record in
kilograms (kg).
3. Waistline. Locate your upper hipbone. Find the proper spot by placing your hands around
your waist, squeezing slightly, and then moving your fingers downward until you feel the
top curve of your hips. Place a tape measure around your bare stomach just above the
hipbone. Record in centimeter (cm).
4. Hipline. Place tape measure in the widest part of hip in line with the pubis.
5. Computation/s
a. BMI – Body Mass Index – measure of body based on height and weights that aid in
determining weight categories.
BMI = Weight in kg
------------------------------------------------------
(Height in m) x Height in m)
b. Waist to hip Ratio - measure store body fats percentage by the relative measurement
of waist and hip
WHR = Waist Circumference (cm)
------------------------------------------------------
Hip Circumference

II. 3 – Minute Step Test

Purpose: Test for Cardiovascular Endurance level based on how quickly
your heart rate will come back down after a physical activity.
Equipment needed: Stopwatch, 12 – inch bench box, a metronome
Goal: In a constant pace, step on and off the bench for 3 minutes straight.

Procedure:
1. Stand close to the 12 – inch bench box while partner will set the metronome in 96
beats per minute (bpm).
2. When ready to begin, start the stopwatch, step one foot at a time to the beat (up, up,
down, down). When 3 minutes is up, stop immediately get your pulse rate.
3. Record the Exercise Heart Rate:_________________ bpm

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF BUSINESS AND ACCOUNTANCY

III. Sit and reach Test

For the Students:

1. Sit on the floor with back flat on the wall. Feet are approximately 12 inches apart.
2. Without bending the back, knees and elbows, place one hand on top of other and
position the hands on the floor.
3. After the tester has positioned the zero point of the tape measure, start the test by
reaching the farthest point possible without bending the knees.
For the Tester:
1. As the students assume the (b) procedure, position the zero point of the tape measure at
the tip of the finger farthest from the body.
2. See to it that the knees are not bent.
3. Measure the distance of the farthest reached.
4. Record the score in centimeter.

Procedure:
1. Lie on your back on the floor beside a wall.
2. Slowly lift one leg off the floor. Keep the other leg flat on the floor.
3. Keep both legs straight.
4. Continue to lift the leg until either leg begins to bend or the lower leg begins to lift
the floor.
5. Place a yard stick against the wall to mark the spot to where the leg was lifted. Lower
the leg.
6. Using a protractor, measure the angle created by the floor and the yardstick. The
greater the angle the better your score.
7. Repeat with other leg.

IV. Zipper Test

Purpose : Test for the shoulder flexibility
Equipment needed: Tape measure
Goal: Raise one arm across back with bent elbow reaching
down fingers of the other hand.
Preliminary: Prepare needed materials

Procedure:

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF BUSINESS AND ACCOUNTANCY

1. In standing position, raise one arm across you back, bend the elbow and reach down
as far as possible, simultaneously, bring other arm down and behind the back trying to
cross over those with the other hand.
2. Measure the distance of overlapped fingers in cm. If they fail to meet score as a
minus or <0. Write zero if the fingertips just touched with no overlapped.
3. Repeat the procedure with the other hand. Record the score.

V. Curl – Up (Dynamic)
Purpose: Test abdominal muscles strength and endurance
Equipment: Mat, Adhesive tape
Goal: Perform curl – up with proper pacing (3 seconds per curl)
Preliminary: Prepare the mat. Place two tape marks 4 ½ inches apart on
the floor.
Tape
marks, 4 ½ inches apart

Procedure:
1. Sit on a mat in a long sitting position. Bend your legs more than 90 degrees with feet
remaining flat on the floor.
2. Lay down with arms extended at the sides, palm facing down with fingers extended
touching the 1st tape mark.
3. From that position, curl your trunk up with heels in contact with the floor until fingers
reach the 2nd marker.
4. Upon reaching the second marker, lower back to the starting position. Repeat one –
curl up every 3 seconds.
5. Continue the curl – ups and stop when you are unable to keep the pace. Record the
number of repetitions.

VI. 90 – Degrees Push – up (Dynamic)

Purpose : Test for the strength and endurance of the upper

arm muscles
Equipment: Mat
Goal: To perform a proper push – up
Preliminary: Prepare needed material

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF BUSINESS AND ACCOUNTANCY

Procedure:
1. From prone lying position, place the hands just outside the shoulders with elbows
bent.
2. Male: Support the body in a push – up position from toes with back, hip and legs
align.
Female: Support the body in a push – up position from the knees instead of toes, with
back, hip, and legs aligned.
3. Lower the body until the upper arm is parallel to the floor or a 90 degrees angle of the
bent elbow.
4. Repeat as many times as possible

EVALUATE

ACTIVITY 5

REFLECTION

Answer the following refection by completing the sentence

Before I move on to the next module, I will assure that…

I understand…
__________________________________________________________
________________________________________________________________________
________________________________________________________________________
_____________
I will apply the lesson in…
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
__________________________________
I will practice…
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
___________________________________________________

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF BUSINESS AND ACCOUNTANCY

REFERENCE
S

 Beashel Paul, Sibson Andy and Taylor John. 2004, Sports Examined CHELTENHAM
GL 53 7TH United Kingdom: Nelson Thornes Ltd. pp. 64-65
 Deped Physical Fitness Manual
 Dimapilis, Espeso, et. al. (2009). College P.E. 1 Physical Fitness
 https://www.topendsports.com/testing/tests/htm
 https://www.youtube.com/watch?v=TQG0mffSZtU (What Is Physical fitness? Benefits
& Examples Video & Lesson)
 https://www.healthline.com/health/fitness-exercise/low-impact-cardio#low--impact-
jumping-jack
 http://www.state.nj.us/education/frameworks/chpe/chapter8f.pdf 11-28-2012

 http://fitness.ygoy.com/2010/05/29/health-related-fitness-activities-importance-and-

different-types/ 11-28-2012

 http://depedmarikina.ph/resource%20material/DepEd%20Physical%20Fitness

%20Test.pdf

 Internet, Google, Youtube

Prepared by PE Professors:

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF BUSINESS AND ACCOUNTANCY

Noted By:

JENNIFER. G. DELA CRUZ, LPT, Ed. D.

Head, PE Department

Recommending Approval:

SHIRLEY V. SARAGCON, LPT, DEM

Dean, College of Business and Accountancy

Approved by:

ATTY. RODERICK P. VERA, LL. M.

Vice President for Academic Affairs

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