CHAPTER 2

Introduction to Physical Fitness

Learning Outcomes:
At the end of the chapter, the student should be able to:
1. discuss Physical Fitness and its importance.
2. illustrate Health-Related and Motor Skills-Related components of Physical
fitness.
3. execute honestly the Physical Testing Test.
4. determine the state of their Physical Fitness.

Fitness- refers to the quality of being able and suitable to do certain task or
demand. Fitness covers physical well- being, balanced mental state, emotional
stability, and spiritual soundness.
Health- is defined as a state of complete physical, mental, and social-being and
not merely the absence of disease or infirmity.
Physical Fitness- is a combination of medical Fitness (body soundness and
dynamic Fitness) capacity for action. A physically fit person is free from diseases
and move and perform efficiently.
Importance of Physical Fitness
1. Competence in movement and motor skills in any various physical activity
performance.
2. Habitual physical activity participation to achieve and maintain good
health
3. Understanding Various movement concept, Principles and tactics as they
apply to learning physical activities.
4. Valuing Physical Activities for enjoyment, as a part of socialization.
5. Minimize stress response.
6. Delay aging process.
7. Improve posture movement and appearance by strengthening muscles
that supports the body.
8. Improve organic function.
 9. Prevent heart ailment.
10. Improve assessment through fitness test that support fitness and health
goals.
11. Achieve and maintain a health- enhancing level of physical fitness.
12. Participate regularly in lifelong physical Activity.

Two types of Physical Fitness:

1. Health- Related Components of physical fitness.
a. Body composition- ideally, a state in which body fat does not exceed 25
percent of the total body composition.
b. Cardiovascular endurance- from the word cardio, which means heart, the
ability to exercise at an elevated heart rate for a designated time while
supplying adequate oxygen to the body.
c. Muscular fitness
Muscular strength is the ability to exert force against resistance in a
short period of time while Muscular Endurance is the ability to exercise
without trying in a long period of time.
d. Flexibility- the ability to move joint with ease through the normal range of
motion and muscles to their fullest extent.

2. Motor-Skills Related Components of Physical Fitness

a. Agility- the ability to change direction quickly.
b. Balance- the ability to remain stable even when moving.
c. Coordination- the ability to use vision, touch and muscle sense.
d. Power- simply defined as the ability to release maximum strength.
e. Reaction time- the amount of time it takes to make a physical response
once you see the need to take an action.
f. Speed- the rate at which one covers distance in a short period of time.

Physical Fitness Test

- helps determine the state of your well- being and measures the level of
performance of your muscles, heart and lungs.
Health-Related Fitness test

1. Body composition
 Body Mass Index (BMI)- determine thinness and excessive fatness that
incorporates height and weight to estimate critical fat values at which the
risk for disease increases.

BMI=Weight(kg)/Height (M)2

CLASSIFICATIONS
Below 18.5 Underweight
18.5- 24.9 Normal
25.0- 29.9 Overweight
30.0 above Obese

 Weight
Material:
Weighing Scale
Procedure:
Wear light clothing
1. On bare feet, stand erect and still with weight evenly distributed at
the center of the scale.
2. Record the reading in kilogram.
Scoring:
Record body mass in the nearest 0.5 kg.

 Height
Material:
Tape measure
Procedure:
1. Stand erect on bare feet with heels, buttocks, and shoulders pressed
against the tape measure on the wall.
2. Record the reading in meter.
Scoring:
Record standing height in the nearest 0.1 centimeters.
  Waist circumference
Material:
Tape measure
Procedure:
1. Wear light clothing
2. Stand erect and wrap the tape measure around your waist.
Scoring:
Record the reading in centimeters.

2. Cardiovascular Endurance
 Step Test (3 minutes)

Purpose:
To measure cardiovascular endurance
Materials:
Step board (12 inches)
Stopwatch
Procedure:
Position in front of the step.
a. At the go signal, step up and down the step board for 3
minutes at the rate of 24 steps per minute. One step
consists of 4 beats, that is” up with the left foot,
down with the left foot, up with the right foot, down
with the right”
b. Afterward stand and relax. Do not talk.
c. Locate your pulse. Count the pulse rate for 10 seconds. Multiply it by 6.

Scoring:
Record the 60-second heart rate after the activity.

3. Strength
 90-degree Push Up

Purpose:
To measure the strength of upper
extremities
Materials:
Exercise mat or any clean mat
Procedure:
 a. Get on the mat face down in standard push up position; palms on the mat
under shoulders; fingers pointin g forward; and legs straight, parallel, and
slightly apart, with your toes supporting your feet.
b. FOR BOYS: straighten your arms, keeping the back and knee straight,
then lower the arms until there is a 90- degree angle at the elbows (upper
arms are parallel to the floor).
c. FOR GIRLS: with your knees in contact with the flor, straighten your arms,
keeping your back straight. Then lower your arms until there is a 90-
degree angle at the elbows (upper arms are parallel to the floor).
d. Perform as many repetitions as possible, maintaining a cadence of 20
push- ups per minute (2 seconds going down and 1 seconds going up).
e. The test should be terminated when you can no longer perform the push-
ups in correct form. (stop counting when you stop)

Scoring:
Record the number of push- ups.

 Curl- ups

Purpose:
To measure the strength of abdominal muscles.
Materials:
Exercise mat or any clean mat
Procedure:

a. Assume a lying position with your feet flat on the floor and knees bent at
about 90-degree angle, hands palm down at the sides with fingertips
touching the first tape line.
b. Complete a slow, controlled curl -up sliding fingertips along the floor
until they touch the second tapeline.
c. The curl-up should be performed at a rate of one every 3 seconds or 20
curl-ups per minute (2 seconds going up and 1 second going down).
d. There should be no rest at the bottom position. Perform as many curl-
ups as possible without stopping.
Scoring:
Record the number of curl- ups made.

4. Flexibility
 Zipper Test
Purpose:
To be able to touch the fingertips together behind the back by reaching over
the shoulder and under the elbow.
Material:
Ruler
Procedure:
a. Stand erect.
b. To test the right shoulder, raise your right arm, bend your elbow, and
reach down across your back as far as possible.
c. At the same time, extend your left arm down and behind your bac, bend
your elbow up across your back, and try to cross your fingers over those
of your right hand.
d. Reach with your right hand over your right hand over your right shoulder
and down your back as if to pull a zipper or scratch between your
shoulder blades.
e. To test the left shoulder, repeat a to d above with your left hand over
your left shoulder.
Scoring:
Record zipper test to the nearest centimeter.

 Sit and Reach

Purpose:
To be able to reach as far as possible without bending the hamstring
Materials:
Tape measure
Procedure:
a. Sit on the floor with back flat on the wall and feet approximately 12 inches
apart.
b. Without bending your back, knees and elbows, place one hand on top of
the other and position hands on the floor.
c. After you positioned the zero point of the tape measure, start the test by
reaching the farthest point possible without bending our knees.
d. See to it that the knees are not bent as you reach the farthest that you
could.
e. Measure the distance of the farthest reach.

Scoring:
Record sit and reach in the nearest 0.1 centimeters.
Skill-Related Fitness Test
1. Agility
 Hexagon agility Test
Purpose:
To measure the ability to move quickly while maintaining balance.

Material:
Tape measure
Stopwatch
Chalk or tape for marking the ground
Procedure:
1. Mark a hexagon on the floor. The length of each side should be 24 inches
and each angle must be 120 degrees.
2. Facing the front line, stand with both feet together in the middle of the
hexagon.
3. At your own cue, jump forward across the line, then back over the same line
into the middle of the hexagon.
4. Continuing to face forward with feet together, jump over the next side and
back into the hexagon.
5. Continue this pattern for three full revolutions.
6. Perform the test both clockwise and counterclockwise.
7. Record the time taken to complete 3 revolutions. Record also the best score
for the two trials
8. If you happen to jump or land on the line, restart the test.

Scoring:
Record the fastest time

2. Balance
 Stork Balance Stand Test
Purpose:
To measure the ability to balance on the ball of the foot.
Materials:
Flat non slip surface
stopwatch
Procedure:
1. Remove your shoes and place your hands on your hips.
2. Position the non- supporting foot against the inside knee of the supporting
leg.
3. Raise the heel to balance on the ball of your foot.
4. Start the stopwatch as the heel is raised from the floor.
5. Stop the stopwatch when the following occurs:
6. The hand(s) come of the hips
7. The non-supporting foot touches the floor.
8. The heel of the supporting foot touches the floor.

Scoring:
Record the time in the nearest seconds.

3. Coordination
 Crumpled Paper Pass
Purpose:
To measure the coordination in the performance of the motor tasks.
Material:
Crumpled Paper
Procedure:
1. Stand comfortably in an area with no obstructions
2. Throw a crumpled paper into the air with your right hand. Catch it with
your left hand.
3. Do this 6 times.
4. Repeat the task. This time throw the crumpled paper upward with your
left hand and catch it with your right hand.
5. Do this 6 times.
Scoring:
Count how many times you throw and catch the crumpled paper.

4. Power
 Ball Pass
Purpose:
To measure the strength and power of the upper body muscles.
Material:
ball
Procedure:
1. Sit on the floor with head and back resting against the wall and the leg
stretch in front of the body.
2. Using the chest pass, push the ball with two hands as far as possible. Make
sure that your head, shoulders, and buttocks remain rested against the wall
Scoring:
Record the distance in meter.
  Standing Long Jump
Purpose:
To measure the strength and power of the leg
Materials:
Tape measure
Meter Stick
Procedures:
1. Stand behind the take-off line with the tip of your shoes not going beyond
the line.
2. Lay the tape measure on the floor.
3. As you prepare to jump, bend your knees and swing your arms backward
and jump as far as you can.
Scoring:
Record the distance in centimeter.

4. Reaction Time
 Stick Drop Test
Purpose:
To measure the reaction time as how fast you can respond to a stimulus:
the higher the score the fastest your reaction time.
Materials:
Ruler
Table and chair

Procedures:
For the test taker:
1. Sit on the chair next to a table, so that your elbow and lower arm rest on
the table comfortably.
2. The heel of your hand must rest on the table, so that only your fingers and
thumb extend beyond the edge of the table.
3. As the tester drops the stick, catch it with your thumb and index finger as
fast as possible without lifting your elbows from the desk. It is important
that you react only to the dropping sticks.
4. Your score is the number of inches read on the ruler just above the thumb
and the index finger after you catch the stick.
For the tester:
1. Hold the ruler above the taker fingers. Without warning, drop the stick and
let the taker catch it with his/her thumb and index finger.
2.Do this 3 times.
Scoring:
Record the average of your three scores.

5. Speed
 40-meter sprint
Purpose:
To measure running speed
Material:
stopwatch
Procedures:
1. Set the running area with a measurement of 40 meters.
2. Set the stopwatch to zero
3. At your own cue, run to the finish line as fast as you can.
Scoring:
Record the time in the nearest minutes and seconds.
 Chapter 2 Assessment

Name: ___________________________________ Gender: _________

Course, year and section: _________________ Age: ___________

Part 1: Health-Related Fitness Test (Pre-test)

a. Body Composition

Height (m) Weight (kg) BMI Classification

b. Waist circumference

c. Flexibility
1. Zipper Test 2. Sit and Reach
Overlap/Gap (cm) Score (cm)
Right Left 1st try 2nd try 3rd try

d. Cardiovascular Endurance

Heart beat per Minute

Before the activity After the activity

e. Strength

1. 90- degree Push-ups 2. Curl- ups

Number of Push- ups Number of curl- ups

Part 2: Skill Related Fitness Test

a. Agility: Hexagon Agility test

Clockwise: Time Counterclockwise Average

(0:00) time (0:00)

1st Try
2nd Try
3rd Try

b. Balance: Balance Stand Test

Time 1st try 2nd try 3rd try

c. Coordination: Paper- throw and catch

Score 1st try 2nd try 3rd try

d. Power: Ball pass and Standing long jump

Distance (cm) 1st try 2nd try 3rd try

Ball Pass
Standing long jump

e. Reaction Time: Stick Drop Test

1st try 2nd try 3rd try Average

f. Speed: 40- Meter Sprint

Time 1st try 2nd try 3rd try