CRT LEARNING MODULE

Course Code PE01

Course Title Physical Fitness and Related Activities

Units 2

Module Title Physical Education: Its value to the

Development and Adjustment of the
Individual

Physical
Date Developed: Document No. 001-2020
Education 01
August 19, 2021
Module 1: Physical
Date Revised:
Education: Its value Issued by:
to the development Page 1
Developed by:
and Adjustment of CRT
RG E. Mendoza
the Individual.
 MODULE 1.3
PHYSICAL FITNESS AND TESTING
Improving Physical Fitness: Strength, Flexibility, Agility, Balance and
Coordination

Learning Objective: After reading this lesson, you should be able to:

1. Execute proper technique when performing active physical fitness activities.

2. Describe the importance of being physically fit.
3. Adopt strategies and different exercises as their guide to have a physically fit body.

WHAT IS PHYSICAL FITNESS?

Physical fitness is defined as the state of general well-being, physically sound and
healthy, along with mental stability. It is a physical condition when an individual has the
capacity to do everyday tasks without feeling of exhaustion. It is an indicator which shows
whether you have the ability to perform and enjoy day to day physical activities with ease.

Physical fitness is generally achieved through:

o Physical activity and exercise,
o Correct and proper nutrition,
o Enough rest (good quality sleep),
o Stress management and relaxation.

WHY IS IT IMPORTANT TO BE PHYSICALLY FIT?

People who are physically fit are also healthier, are able to maintain their most
optimum weight, and are also not prone to cardiac and other health problems. In order to
maintain a relaxed state of mind, a person should be physically active. A person who is fit
both physically and mentally is strong enough to face the ups and downs of life, and is not
affected by drastic changes if they take place.

COMPONENTS OF PHYSICAL FITNESS

Given below are the most measurable physical fitness components. The extent or
levels of each acquired attribute can determine the physical condition of a person.

o Strength – the ability to perform or move against a resistance.

o Cardiovascular Fitness– the ability of the heart, lungs and vascular system to
function efficiently.
o Flexibility – the ability to bend freely or increase the rage of movement at a given
point.
o Agility – The ability to change the position of the body quickly and control the
movement

Physical
Date Developed: Document No. 001-2020
Education 01
August 19, 2021
Module 1: Physical
Date Revised:
Education: Its value Issued by:
to the development Page 2
Developed by:
and Adjustment of CRT
RG E. Mendoza
the Individual.
 o Balance – the ability to assume and maintain anybody position, whether static or
moving, against the force pf gravity.
o Speed – is the ability to move quickly across the ground or move limbs rapidly to
grab or throw.
o Power – the ability to perform strength performances quickly
o Coordination – the ability to use two or more body parts together
o Body Composition – he percentage of body weight which is fat, muscle and bone
o Muscular Endurance – the ability to use voluntary muscles repeatedly without
tiring.
o Reaction Time – the time taken to respond to a stimulus.

Fitness can be broken down into different components or parts:

HEALTH-RELATED COMPONENTS SKILL-RELATED COMPONENTS

PHYSICAL FITNESS TESTS

The physical fitness test is a set of measures designed to determine one’s

level of physical fitness. It has two components namely: Health-Related and Skill-Related
Fitness. The Bureau of Physical Education and School Sports (BPESS) recommended the
Physical Fitness Tests (PFT) which measure approximately the components with the use of
minimal facilities and equipment.

Physical Fitness Testing is necessary activity because it will give us

information on the status of over-all physical fitness. The Physical Fitness test will serve as
our guide in determining what PE activities the students will need to improve any physical
fitness component or their physical fitness component in general. Testing will serve as the
basis to evaluate the activitivities of the PE Program.

SAFETY GUIDELINES

a) Warm Up for 5 – 10 minutes before Physical Fitness Test.

b) Students should not take heavy meals for two hours before test.
c) Students should wear a physical education attire for the test.

Physical
Date Developed: Document No. 001-2020
Education 01
August 19, 2021
Module 1: Physical
Date Revised:
Education: Its value Issued by:
to the development Page 3
Developed by:
and Adjustment of CRT
RG E. Mendoza
the Individual.
 PHYSICAL WELLNESS

Physical Wellness is the positive state of well-being and capability of an individual to design
personal fitness program for improving and maintaining optimum levels of health. Wellness
reflects how one feels about life as well as one’s ability to function effectively.

TESTING INSTRUCTIONS

TEST NO. 1 Standing Long Jump – measures leg strength and power.

Equipment: Tape measure laid on the

ground.

Directions:
A. Starting Positions: stand comfortably
with feet several centimeters apart with
the toes just behind the front edge of
the take-off board.
B. Action:
1. Preparatory to the jump, bend knees
and swing arms backward.
2. Jump forward as far as you can and
Rules:
simultaneously extend the knees,
1. Allow two successive fair trials.
swinging arms forward.
2. Do not count attempts where performer loses
3. Land on both feet.
balance and falls or takes off beyond take-off
time.
Scoring: Record the better of the two trials
3. Measure from the take-off board to the heel
to the nearest centimeter.
closer to the board.
4. Taking off beyond the take-off line is
considered foul.

THE LONG JUMP

TAKE-OFF TO ABOUT TO LAND

Physical
Date Developed: Document No. 001-2020
Education 01
August 19, 2021
Module 1: Physical
Date Revised:
Education: Its value Issued by:
to the development Page 4
Developed by:
and Adjustment of CRT
RG E. Mendoza
the Individual.
 TEST NO. 2 Curl-Ups – measures strength and endurance of abdominal muscles.

Facilities and Equipment: A mat, turf or

floor

Directions:
Starting Positions: performer lies on his
back with knees bent at 90 degrees, feet
flat on the floor. Cross arms close to chest,
fingertips close to shoulders. A partner
kneels and holds down feet of performer.

Action:
1. Performer raises trunk toward the
partner with crossed arms touching
the knees. This one curl-up.
2. Without pausing, performer returns
to original position and immediately
curls up again.
3. He repeats the exercise as many
times as possible.
Rules:
Scoring: Number of correctly executed
1. Only one trial is allowed.
curl-ups. Maximum repetitions for girls 30
2. No resting between curl-up is permitted.
while boys is 50.
3. Knees must remain bent at right angle for
the duration of the exercise.
Test No. 3 50Meter Sprint – measures speed. 4. Curl-up shall be counted only if the
performer:
a. Keeps the crossed arms close to his
chest.
b. Returns to starting position with
the upper back touching the floor
before curling up again.

Facilities and Equipment: Running Track, 50

meters distance, and stop watch (cellphone).

Directions:
Starting Positions: In a crouch position runner
Action: stands behind the starting line looking toward the
1. Timer brings arm with handkerchief down finish line. The starter (with the handkerchief
(GO!) and starts the stopwatch. raised overhead) and timer stands near the finish
2. Runner sprints to the finish line. line.

Scoring: Time to nearest tenth of a second and

record the better of two trials.

Physical
Date Developed: Document No. 001-2020
Education 01
August 19, 2021
Module 1: Physical
Date Revised:
Education: Its value Issued by:
to the development Page 5
Developed by:
and Adjustment of CRT
RG E. Mendoza
the Individual.
 Test No. 4 Shuttle Run – measures agility and coordination.

Directions:
Starting Positions: Performer stands
from behind one line facing the two wooden
blocks or beanbags that are placed behind
the other line.

Action:
1. On signal “Ready, Set, Go!”
performer runs to the opposite
line picks up one block, runs
back to the starting line and
places the block behind the line.
2. He immediately runs back, picks
up the second block and places it
near the first block
Rules:
1. Throwing of wooden block or bean
bag is not allowed.
2. Allow two trials and record the faster
time.

Scoring: Record time from the Go! Signal to the completion of both blocks in the starting line to
the nearest tenth of a second.

Test No. 5 Sit and Reach – measures flexibility of the lower back and hamstring muscles.

Directions:
Starting Positions:
1. Performer sits on the floor with his back
and head against the wall, legs straight flat
on the floor 30 centimeters wide, thumbs
interlaced and middle fingers overlapped.
2. Tester slides meter stick between the
performer’s legs, the end of which touches
the fingertips.

Action:
1. Performer slowly reaches as far as possible
forward with the fully extended arms with
the fingertips touching the floor.
2. He returns to the starting position, arms
and shoulders relaxed.
3. He repeats the action. On the third time,
performer holds the position for at least 2
seconds as the score on the tape is read.

Scoring: The farthest distance in centimeters is

\
recorded.
Physical
Date Developed: Document No. 001-2020
Education 01
August 19, 2021
Module 1: Physical
Date Revised:
Education: Its value Issued by:
to the development Page 6
Developed by:
and Adjustment of CRT
RG E. Mendoza
the Individual.
Test No. 6 Push-Ups – Regular Push Ups for Males and Knee Push Ups for Females.

Common Faults:

o When the body is not kept straight line from the heels and for females the body
is not kept straight from hamstring.
o When the elbows are not fully bent.

Test No. 7 1000 meter Run

Rules:
o One trial is given,
o The performer should run or walk at apace he can sustain for the duration of the
test,
o If a performer takes a rest or stops, no score is given.

Test No. 8 Three Minute Step Test

Note: The rate of 96 steps per minute for the boys and 88 steps per minute for the girls for
the duration of 3 minutes.
Directions:
Starting Positions: performer stands
comfortably in front of the box.

Action:
1. Step right foot on the box followed by the
left foot.
2. Bring the right foot back to original
position followed by the left foot.
3. Do the entire movement for 3 minutes.

Scores: At the end of the activity, the number of

heart beats per minute is recorded.

Physical Efficiency Index (PEI)

PEI = Duration of the Exercise in seconds * 10

5.5 * pulse count for 90 seconds after exercise

Physical
Date Developed: Document No. 001-2020
Education 01
August 19, 2021
Module 1: Physical
Date Revised:
Education: Its value Issued by:
to the development Page 7
Developed by:
and Adjustment of CRT
RG E. Mendoza
the Individual.
TWO TYPES OF PHYSICAL FITNESS TEST:

 Pre – Test: This test is done at the beginning of the school year which includes
fitness test to determine your fitness status
 Post – Test: This test is done during the last month of the school year.

The result of both tests serves as the basis for providing continuous activities or
trainings in order to maintain one’s fitness.

SAMPLE PHYSICAL FITNESS TEST CARD

Physical
Date Developed: Document No. 001-2020
Education 01
August 19, 2021
Module 1: Physical
Date Revised:
Education: Its value Issued by:
to the development Page 8
Developed by:
and Adjustment of CRT
RG E. Mendoza
the Individual.
 IMPROVING PHYSICAL FITNESS:
Strength, Flexibility, Agility, Balance and Coordination

Here are some exercises that will test the different components of the body and this
will improve the muscles of the arms, shoulders, back, abdomen and legs.

STRENGTH EXERCISES

It is the ability to move against resistance. It can be achieved through participation

in vigorous as well as tension exercise. Here are some exercises that will improve the
strength of the muscles of the arms, shoulders, back, abdomen and legs.

COFEE GRINDER
(ARM STRENGTH)

With the right hand on the floor, lean the body

sideward right with the head at level with the
body, left arms and hands on sides. With this
position turn around walking with the feet and
pivot with the support hand.

CRAB WALK
(ARM STRENGTH)

Squat and lean backward with hands and feet

as support. Head at same straight line with
neck and body. Walk backward in 16 counts.

SEAL WALK
(ARM STRENGTH)

Do the seal walk? In push-up position, walk

on hand and drag your legs.

Physical
Date Developed: Document No. 001-2020
Education 01
August 19, 2021
Module 1: Physical
Date Revised:
Education: Its value Issued by:
to the development Page 9
Developed by:
and Adjustment of CRT
RG E. Mendoza
the Individual.
 DOUBLE-HEEL CLICK
(Leg Power and Speed)

Jump into the air and click your heels together

twice before you land. Your feet should be at
least 3 inches apart when you land.

THE RUSSIAN BEAR DANCE

(Leg Strength)

Assume a full squat position. One leg is straight

forward with the heel on the floor. Reverse leg
positions, maintaining the squat position with
one leg bent under the body and the other leg
straight forward. Repeat changing leg position
and maintain body balance.

DOUBLE-HEEL CLICK
(Leg Power and Speed)

Jump into the air and click your heels together

twice before you land. Your feet should be at
least 3 inches apart when you land.

V CUT (LEG LIFTS)

(Abdominal Strength)

In along sitting position with legs slightly apart,

lift legs off the floor. Then bring them back to
the floor. Lift both legs off the floor and move
them slowly from side to side. Bend knees a
little and lift legs to a V Shape position. Bring
arms forward.

Physical
Date Developed: Document No. 001-2020
Education 01
August 19, 2021
Module 1: Physical
Date Revised:
Education: Its value Issued by:
to the development Page 10
Developed by:
and Adjustment of CRT
RG E. Mendoza
the Individual.
 FLEXIBILITY EXERCISES

It is the ability to increase the range of motion at the joints. Resistance is

felt by the ligaments and muscles as one moves to improve this fitness components. A
flexible person moves his body with ease.

Here are some activities that will develop and maintain the flexibility of the shoulders, spine
and pelvic girdle.

BALL REACH
(Flexibility)

In a supine position, place a ball on the floor

beyond the head. Raise legs overhead to reach
and pick up the ball using the feet. Return to
sitting position. Grasp the ball with hands and
place it back on the floor overhead.

INCHWORM
(Flexibility)

Using the 4 bases, walk feet up to the hands,

then walk hands forward away from the feet.
Repeat.

THREAD NEEDLE
(Flexibility)

This is performed by having the students grasp

their own hands together. The object of the
stunt is to step through their own hands with
both legs and step back out again without
breaking the hold.

Physical
Date Developed: Document No. 001-2020
Education 01
August 19, 2021
Module 1: Physical
Date Revised:
Education: Its value Issued by:
to the development Page 11
Developed by:
and Adjustment of CRT
RG E. Mendoza
the Individual.
 HUMAN ROCKER
(Flexibility)

Execute prone lying position. Hold the ankles at

the back with both hands, arch back, chin up.
Rock oneself forward and backward.

MAD CAT
(Flexibility)

On all fours (kneeling position, hands on floor,

arms extended0 arch your spine with head bent
down. Hold position. Relax and repeat.

SUPINE –LYING LEG LIFTS

(Flexibility)

In supine lying position, knees slightly bent,

arms extended sideways, palms down, do leg
lifts. Lift one leg at a time, toes pointed. Return
to starting position. Lift both legs, toes pointed
and return slowly to the floor. Raise right leg
upward and cross it over left, touching the
floor, then return to starting position. Repeat
with the left leg.

Physical
Date Developed: Document No. 001-2020
Education 01
August 19, 2021
Module 1: Physical
Date Revised:
Education: Its value Issued by:
to the development Page 12
Developed by:
and Adjustment of CRT
RG E. Mendoza
the Individual.
 KNEES HUG ROCK
(Flexibility)

In a supine lying position, hug knees tightly

close to chest and rock your body to sitting
position. Return to lying position, knees still
hugged. Repeat.

KNEE-ELBOW TOUCHED
(Flexibility)

With fingers behind the head, raise legs off the

floor, toes pointed. Touch right knee with left
elbow, then left knee with right elbow. Repeat
alternately without legs touching the floor.

SIDE – LYING LEG LIFTS

(Flexibility)

Lying on left side, up on left elbow, palm flat

on the floor, legs together, lift right leg up as
far as possible with toes [pointed. Lower same
leg without touching the other leg. Repeat
several times. Lie on the right side and repeat
the same procedure, raising left leg, Lift right
leg and swing it forward and backward. Lie on
right side and repeat.

Physical
Date Developed: Document No. 001-2020
Education 01
August 19, 2021
Module 1: Physical
Date Revised:
Education: Its value Issued by:
to the development Page 13
Developed by:
and Adjustment of CRT
RG E. Mendoza
the Individual.
 AGILITY EXERCISES

It is the ability to move one’s body in different levels or in space and in different
directions. It requires a combination of strength and coordination. Strength is shown in the
changes in height and distance, wherein Coordination is developed while changing
direction ad timing.

LINE JUMP
(Agility)

Balance your right foot on a line on the floor.

Leap onto the left foot so that it lands to the
right side of the line, Leap across the line onto
the right foot; land to the left side of the line.
Leap onto the left foot, landing on the line.

CROSSING THE BROOK

(Agility)

Jump across two drawn lines representing a

brook. The brook will be wider at one end.
Start the activity at narrow end. Each student
jumps the brook over and back along the full
length.

JUMP BACKWARD
(Agility)

Assume half-knee bend position, with arms at

sides. Jump backward as far as possible,
swinging arms forcibly. Land with knees slightly
flexed.

SQUARE JUMP
(Agility)

Students jump forward, count 1; sideward right,

count 2; backward, count 3; sideward left, count 4;
reverse direction.

Physical
Date Developed: Document No. 001-2020
Education 01
August 19, 2021
Module 1: Physical
Date Revised:
Education: Its value Issued by:
to the development Page 14
Developed by:
and Adjustment of CRT
RG E. Mendoza
the Individual.
BALANCE AND COORDINATION

Balance refers to the ability to maintain body stability while moving or standing.
Coordination on the other hand, refers to the training together of muscles and nerves in
order to accomplish an accurate and well timed body movement.

BACKWARD HOP
(Balance)

Hop backward on one foot for 5 hops. After the

last hop, hold your balance for 3 seconds.

JUMP TURNS
(Balance)

Assume half-knee-bend position, trunk slightly

forward, hands on waist. Jump into the air
while making a complete turn and land on the
balls of the feet. Repeat in the reverse position.

Physical
Date Developed: Document No. 001-2020
Education 01
August 19, 2021
Module 1: Physical
Date Revised:
Education: Its value Issued by:
to the development Page 15
Developed by:
and Adjustment of CRT
RG E. Mendoza
the Individual.
 TIP-UP (STUNT)
(Balance)

Do a squat position. Place hands between

knees, knees apart and head up. Brace knees
against the elbows. Lean forward, raise both
feet off the ground centering body weight and
balance oneself on this position for about 20
seconds.

EGG ROLL
(Balance)

Full knee bend, pull knees to the chest, lower

head to the knees and clasp around them. Start
rolling by pushing to the side with arms and
knees. Gain momentum. Roll onto back to
other side for a complete turn. Continue rolling
several times.

Physical
Date Developed: Document No. 001-2020
Education 01
August 19, 2021
Module 1: Physical
Date Revised:
Education: Its value Issued by:
to the development Page 16
Developed by:
and Adjustment of CRT
RG E. Mendoza
the Individual.