Module 2: How Fit are You?

WHAT WILL YOU LEARN FROM THIS MODULE?

At the end of this module, you should be able to:

1. Assess and evaluate your physical fitness.
2. Explain the types of fitness.
3. Propose a personal fitness plan.

WHAT IS THIS MODULE ALL ABOUT?

Physical fitness is defined as a process through which an individual obtains

optimal, social and fitness skills through physical fitness.Physical fitness is not
permanent thus deteriorates once you stop regular regimen of exercises and physical
activities. Also, these activities will be useless without the complementary roleof
proper nutrition or diet. Equally important to note is that prior to engaging in rigorous
physical fitness activities, you should assess and evaluate first your physical fitness.

Fitness testing is simply taking measurements of the body and its responses
to exercise so that you can work out where a component of someone's fitness is, at
any given moment in time.Physical fitness testing is a necessary activity to provide
you information on the status of your overall physical fitness. Any physical fitness
program will not be effective and complete without the proper and thorough
assessment. There are 2 types of physical fitness: Skills-related and Health-
related.In this course, you will only assess and evaluate skills-related fitness.
The assessment of skills–related components will give you a better
understanding of how to improve and develop your abilities for sports and other
physical activities. Other reasons why physical fitness test is important are:
 Tohelp a person identify his or her strengths and weaknesses.
 Tohelp in designing a fitness program that can enhance and address
one’s weaknesses.
 To help ascertain the effectiveness of the PPFT.
 To determine the physical fitness level of the individual for classification
purposes.
 To have a basis of selecting activities for the physical education
program curriculum.
  To establish a baseline data for general fitness level of physical
education class.
 To establish informed goals to achieve higher level of fitness, and
 Improve physical fitness levels of the students

Skill-Related PhysicalFitness Components Measures

1. Speed-refers to the ability to do successive movements of the same
kind in the shortest time.
2. Power- refers to muscular to muscular power which is the ability to
release maximum force in the shortest possible time. It is combination
of strength (force) and speed (velocity).
3. Agility- the quality of being agile.
4. Balance- is the ability of a person to hold certain position while moving
or in still position. In performing tasks smoothly and smoothly.
5. Coordination- is the ability to use the senses together which the body
parts.
6. Reaction Time- is the time required to initiate a movement of various
body parts after the reception of a stimulus.
Skill-related Physical Fitness Assessment/Test
Components
Speed 50-Meter Sprint
Power Standing Long Jump
Agility Shuttle run
Balance One leg Balance
Coordination Balls juggling
Reaction Time Ruler Drop Test
Safety Measures Before and During the Test
Make sure to strictly follow the instruction of your PE teacher to perform the
different tests correctly and safely. Also, take note of the following:
1. Wear the proper PE Uniform.
2. Choose apartnerin carrying out all the tests.
3. Do not start an activity until after the teacher or grouped leader has checked
the area. Make sure to put everything back in place after using the area.
4. Listen carefully to your teacher when procedures and exercises are being
explained in class before taking the test.
5. Spend five to ten minutes doing light activities as warm-up exercises to
prepare the muscles for more strenuous activities that will follow. Suggestions
for warm up.
a. Head bending forward and backward (at least 20 seconds each)
b. Side bending (at least 20 seconds each)
c. Arm circling (at least 20 seconds each)
 d. Knee lifting (at least 20 seconds each)
e. Jumping jacks (16 counts, 4 repetitions)
After the warm-up, you should stretch before the actual workout. When you
stretch you should:
 Stretch for at least 10 minutes after you warm up or at the end of your workout or do
both
 Stop if it hurts or if you can no longer bear the pain
 Try holding a stretch for around 15-20 seconds and go beyond if you can
 Stretch on both sides:2-4 times on each side.

You can try the following stretches:

1. Cross shoulder stretch

2. Triceps stretch

3. Chest stretch
4. Quadriceps stretch

5. Hamstring stretch

6. Calf stretch
 F.Y.I
1. Physically inactive people can lose as much as 3% to 5% of
their muscle mass per decade after age 30.
2. On average, every minute you walk extends your life by one
and a half to two minutes.
3. Regular exercise pumps-up your heart.
4. Exercise increases your energy levels and increases serotonin in
the brain, which leads to improved mental clarity
5. Exercise works your muscles efficiently thus gaining a greater
sense of endurance. In addition, your reaction time and balance will
improve.
6. Exercise helps release endorphins to your bloodstream thus
makes you more energized the rest of the day.

I DARE YOU

Activity 1: Physical Fitness Test

1. Power
Standing long Jump
Objective: To measure leg strength and power of the leg muscles.
Facilities/Equipment
 A tape measure is accurate to 0.1 centimeter and at least three meters long.
Procedures:
a) Do warm-up and stretching exercises.
b) Stand behind the takeoff line, making sure that the tips of your shoes. Do not
go beyond it.
c) Crouch swing your arms backward, and jump forward as far as you can.
d) Do the same procedure for a second trial.
Scoring
 Record the farther distance of the two trials to the nearest centimeter.
 2. Speed
50-meters sprint
Objectives: This test measures your running speed. If you run very fast, you
can be an asset in most individual sporting events.

Facility/Equipment
 Stop watch
 Running area
Procedures
a. Do warm up exercises before taking a test.
b. Stand at the starting line. At the signal “Go” sprint toward the finish line.
c. You are allowed two trials.
For the timer:
a. Stand the finish line. Raise your hand while you are holding the stop-watch.
Shout the signal, “Ready, Go!” with the command “Go”, lower your raised hand
and start the watch.
b. Stop the stop watch when the student crosses the finish line.
Scoring
a. Record the faster line of the two trials.
Safety Measure
b. Allow the heart to return gradually to its normal rate. Avoid standing still or
sitting down immediately after the sprint.

3. Agility

Side Shuttle
Objective: This test measures one’s agility.
Facility/Equipment
 Use masking tape or other materials to make five parallel on the floor.
Procedures
a. Have your partner count while you do the side shuttle. Then, count while your
partner does it.
b. Stand on the first line to your right. When your partner says “GO”. Pick up the
block of wood and run and back places. Score one point on every block of
wood may be transfer to the edge of the line and vice versa.
c. Repeat, moving as many times as possible in 30 seconds.
d. Do the shuttle twice. Record the higher score made between the two trials on
the record sheet.
Scoring
 Score one point on every block of wood that may able to transfer by the tester.

4. Balance
One leg balance
Objective: This test measurement one’s balance.
Procedure for tester
a. Stand on the flat surface with your feet together.
b. Lift your other foot off the floor. First, balance for 10 seconds with your foot
flat. Then stand up on your toes and continue balancing for another 10
seconds. Balance on your dominant leg.
c. Do the test twice. Give yourself a point if you stay balanced for 10
secondsflatfooted, and another point if you remained balanced while standing
on your toes for another 10 seconds. Maximum score is 3 points.

5. Coordination
Ball juggling

Objectives: This test measures your coordination.

Equipment/ Facility
 2 or three tennis ball/medium size of stone
Procedures
a. Take a three-trial routine before scoring. Hold the ball/stone in each hand.
b. Toss the ball in the air. Then try to do that on the other hand.
c. Do this five times, tossing the tennis ball/stone into the air to the right and left.
Score one point for each successful catch.
d. Record your individual scores on your score sheet. Follow the instruction for
each test to find your fitness rating.

6. Reaction Time
Objective: This test measure’s your reaction time.

Facility /Equipment
 1 Ruler, chair /table
Procedures
a. Get a partner to hold the ruler.
b. Position your thumb and fingers. Your partner should stand at the top of
the chair/table holding the ruler. When he said “GO!”, immediately the
tester should try to catch the ruler with his thumb and fingers.
c. Focus only on the ruler, not your partner, and be very alert.
d. Try three times. Your score is the number on the ruler at the place where
you caught it.

Record Your Scores

Physical Fitness Test Record Sheet
Name: ___________________ Birthdate: _______ Age: ___ Gender: _______
Course Code:____________ Teacher’s Name:________________________
Skill Related Physical Fitness Test
1. Standing Long Jump ___________ Meters
2. 50-Meter Sprint ___________Seconds & 10th of a second
 3. Shuttle run ___________points
4. Balance ___________points
5. Tennis ball Juggling ___________points
6. Reaction time ___________Inches
After taking the Physical fitness test in this lesson, put a check mark (√) in the
column that corresponds to your rating in the different skill-fitness tests.
Fitness Test SKILL-RELATED PERFORMANCE RATING
LOW MARGINAL GOOD HIGH
50-Meter Sprint
Standing Long Jump
Shuttle run
One leg Balance
Balls juggling
Ruler Drop Test

Try This. Identify of what type of skills-related components that you wanted to test in
the following: (Power, Speed, Coordination, Agility, Balance, Reaction Time)
__________________1. Lunge exercises
__________________2. 100-meter run
__________________3. 3-step test
__________________4. One-leg stand
__________________5. Skipping rope
__________________6. Push-ups
__________________7. Jumping jack
__________________8. Ball catching
__________________9. Curl up
__________________10. High Jump

BOTTOM LINE
1. After knowing the result of your physical fitness test, what does the result reflect?
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2. As a working or full-time student not to mention the addiction of students to

Internet or video games including social networking sites, how will you maintain your
physical fitness?
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3. Make your own Personal Fitness Plan

1. Focus on Your Goals

 Be honest and specific.e.g. I will loose weight, I will do running or walking for
three months, I will join dance exercise or Zumba sessions, I will run/walk at
the oval for 3 months.
 Be realistic.Exercise or work out based on your schedule.
 Go slow.Focused on your goal one at a time. Do not saturate yourself.
2. Take Gradual Steps
 Set performance indicators for your goal.
 Choose activities or exercises that you like.
 Reflect your activities in the calendar to remind you of your commitment.
3. Monitor Your Progress
 Use checklist to monitor what you have done in the past week.
 Read tips on overcoming obstacles or distractions.
 Share to families and friends and be an inspiration to them.