GINGOOG CITY COLLEGES, INC MODULE WEEK NO.

2
Paz Village Sub., Brgy. 24A, Gingoog City
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BS INFORMATION TECHNOLOGY DEPARTMENT

Physical Education 1
Semester of A.Y. 2020-2021
Introduction

Every individual desires to live a long, healthy, and happy life. Based on clinical and
experimental data undertaken in progressive countries, many people today know how to get
and stay in shape. Physical Fitness tests to determine strengths and weaknesses are available.
This knowledge, however, is not always applied in one’s daily life as there are people worldwide
who take physical activities for granted and ignore the very elements that contribute to well-
being. A careful study of physical fitness tests prescribed in schools and their application can
lead to a healthy lifestyle.

Rationale

Life is much more enjoyable when we are physically fit. Physical fitness is important to
one’s life. It indicates that you have the ability to face situations or changes with ease.

Physical fitness is a level of health in which an individual can do his/ her daily work,
enjoy leisure time, resist diseases, and meet emergency situations. It is a personal
responsibility. Staying active keeps our body at a high level.

Intended Learning Outcomes

● Students will be able to identify the different physical fitness assessments;

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● Students will be able to recognize the importance of physical fitness assessments to
be physically fit; and
● Students will be able to perform the different physical fitness assessments.
Activity

Take a look at the following pictures:

1. What have you observed in the first picture and the second picture?

2. How are these people different from each other?

3. Which person are you? Are you the first person or the second person?

4. Are you physically fit?

Discussion

Physical Fitness and Testing

What is Physical Fitness?

It is a physical condition when an individual has a capacity to do everyday tasks without

a feeling of exhaustion. If ever he experiences fatigue, he can easily recover and indulge
further in any chosen activity after a rest period. You are considered physically fit if you can
do your daily activities with vigor.

Fitness is defined as a condition in which an individual has enough energy to avoid

fatigue and enjoy life. Physical fitness includes health- and skill-related components. Health-
related fitness is the ability to become and stay physically healthy. Skill-related fitness
enhances one’s performance in athletic or sports events.

Why is Physical Fitness Important?

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● The physically fit person works without becoming overly fatigued. He accomplishes
his work with a minimum of stress. He can face life’s problems with a relatively better
outlook.
● A physically active individual has the capacity to learn a variety of vigorous
recreational pursuits. He enjoys participating in outdoor and sports activities. His life is
not all work but balanced and pleasurable experience.
● Good physical health contributes to self-confidence and poise. It gives the person a
feeling of security. It enables him to mingle with people at work and at play with
satisfaction.

The Components of Physical Fitness

Health-Related Components

Strength It is an optimum force that the muscles can

exert against an object.

Cardiovascular Endurance It is the ability of the heart to pump blood in a

long period of time.

Respiratory Endurance It is the ability of the body to distribute oxygen

and blood through the veins. This is when a
person can inhale and exhale longer, or hold his
or her breath longer than normal.

Muscular Endurance It is the ability of the muscles to function or

move repeatedly without getting tired easily.

Flexibility It is the ability of your joints and muscles to

move to their full range.

Body Composition It refers to the quality and volume of fat and

muscles in the body.

Muscular Endurance It is the ability of the muscles to function or

move repeatedly without getting tired easily.

Flexibility It is the ability of your joints and muscles to

move to their full range.

Body Composition It refers to the quality and volume of fat and

muscles in the body.

Skill-Related Components

Agility It is the ability to change direction with ease.

Balance It is the stability produced by the equal

distribution of weight on each side of the body,

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or one’s ability to maintain body control while
standby or while moving.

Coordination It is when two or more body parts are both

working together.

Muscular Power It is the ability to use your maximum strength in

a short period of time.

Reaction Time This is the length of time for the muscles to

respond upon being exposed to an object that
causes them to move.

Speed It is the rate on how fast an object moves on a

specific straight path.

Your physical fitness level will help determine the quality of your performance. You may
be an ordinary person, an athlete, or a dancer. To achieve a physically fit body, discipline is
essential. Regular participation in vigorous workouts can do wonders in developing and
maintaining a body fit to work, enjoy recreational pursuits, and meet life’s challenges.

Although exposure to a variety of physical activities is the utmost concern of the

physical education instructor, it is the responsibility of the students who desires ultimate
fitness to practice good health habits as well.

Regular Exercise

Balanced Diet

Adequate Sleep

Absence of liquor,
cigarettes, and drugs

Wholesome Recreation

Positive Attitudes

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Figure 1. A Disciplined Body Towards a Healthy Lifestyle

Physical Fitness Tests

How physically fit are you? Every Filipio college student should know his or her physical
fitness status so that he can determine his or her strengths and weaknesses.

● If the abdominal muscles are weak, then select activities to improve muscles. As the
student gets exposed to a variety of exercises, he or she can identify which activities
may prove beneficial to him or her in the pursuit of physical fitness.

Fitness Assessment

● BMI or Body Mass Index evaluates a person in terms of height and weight. It also

serves as guide to consider if you are at risk of becoming obese.

Objective: To determine the total body mass.

Equipment: weighing scale, tape measure/ meter stick

Procedure:

a. Measure the body weight (kilogram) and height (meter)

b. Calculate the BMI using the formula below.

This is a video for more information:

https://www.youtube.com/watch?v=G77iOjBEm9A&ab_channel=KimRoseDietitian

FORMULA for BMI COMPUTATION CLASSIFICATION OF BMI

BMI = weight (kg) Underweight ˂ 18.5

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Height (m) 2
Normal 18.5 - 24.9

Example: Overweight 25.0 – 29.9

BMI= 68kg Obesity ˃ 30.0

(1.65) Extreme Obesity ˃40.0

= 24.98 (normal)

● Flexibility Assessment: Sit and Reach

Objective: To assess the lower back and hamstring

Equipment: meter stick, wall

Procedure:

a.) Sit on the floor with your back, shoulder and hand leaning against the wall.

b.) With the legs extended in front, knees are straightened and the heels are one

foot apart. Overlap your hands to reach. Record the farthest point.

CLASSIFICATION MEN WOMEN

SUPERIOR ˃27 ˃30
EXCELLENT 17 to 27 20 to 30
GOOD 6 to16 11 to 19
AVERAGE 0 to 5 1 to 10
FAIR -1 to -8 0 to -7
POOR -9 to -20 -8 to -15
VERY POOR ˂-20 ˂-15

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This is a video for more information:

https://www.youtube.com/watch?v=LCiZIXxDV7c&ab_channel=RosePinter

● Muscular Endurance Assessment: Modified Curl-Up Test

Objective: To assess the endurance of the abdominal muscles

Equipment: mat, stopwatch

Procedure:

a.) Lay on the mat/floor with arms straight and hands extended, shoulders are

relaxed, palms down, finger straight with the knees bent and feet flat on the floor.

b.) Do the curl-up in a manner of extending the hands above the knees in 1

minute. Count the number of ups until the time stops or the executor pauses/

relaxes in a while.

MEN CLASSIFICATION WOMEN

˃74 EXCELLENT ˃44
68 – 74 56 - 59
VERY GOOD
61 – 67 51 - 55
54 – 60 46 - 50
AVERAGE
46 – 53 41 - 45
39 – 45 33 - 40
POOR
31 – 38 26 - 32
20 – 30 15 - 25
VERY POOR
˂20 ˂15

● Strength Assessment: Modified Push-Up Test

Objective: To assess the upper body’s strength and endurance

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Equipment: mat, stopwatch

Procedure:

a.) BOYS- Begin with a push up position with your body supported by your

hands and shoulders wide apart. Maintain a 90 degrees angle of the elbows. Do

this in 1 minute.

b.) GIRLS- Start with your body or back in a straight position supported by your hands

and bent knees position. Fingers should be pointed forward. Lower your chest on

the floor with your back straight then go back to the starting position. Do this in 1

minute or until your desired strength.

MEN CLASSIFICATION WOMEN

˃44 EXCELLENT ˃44
39-44 39-44
VERY GOOD
33-38 33-38
29-32 29-32
AVERAGE
24-28 24-28
21-23 21-23
POOR
17-20 17-20
9-16 9-16
VERY POOR
˂9 ˂9

Before you start doing your physical fitness assessments execute warm-up exercise

(a preparation for an intensive physical exercise). After performing your physical fitness

assessments, cool down (reduces the stress from heavy physical activity)

Warm up video: https://www.youtube.com/watch?v=jaGlgUI8Yok

Cool down video: https://www.youtube.com/watch?v=E6OqBn98r54

Exercises

Exercise #1: Physical Fitness Assessment

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Direction: Do the following physical assessments with your partner. Write your scores in the
scorecard.

Score Card

Name: Date:

Sex: Age: Weight: Height:

BMI Calculation: BMI Classification

Muscular Endurance (Sit and Reach) Score: Muscular Endurance (Sit and Reach)

Classification:

Muscular Endurance (Curl-Up) Score: Muscular Endurance (Curl-Up)

Classification:

Strength (Push-Up) Score: Strength (Push-Up) Classification:

Look at your scores in your scorecard. Identify your strengths and weaknesses. Use
these weaknesses to improve your physical fitness and your physical fitness level in that
particular component. What should you do to improve?

Assessment

Assessment #1: Identification

Directions: Read the questions below and identify the correct answer.

__________1. It is a health-related fitness that is the maximal force that muscles can
produce.

__________2. The ability to stay in control of the body while being still or moving.

__________3. A skill-related component that is the use of strength in a short period of time.

__________4. It is the ability to change direction with ease.

__________5. The meaning of BMI.

__________6. The range of motion of your joints, or ability of your joints to move freely

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__________7. This is what you will do before and after doing any physical activities.

__________8. This determines how tall you are.

__________9. This determines how heavy you are.

__________10. Used to describe the amount of fat and muscles in the body.

Reflection

REFLECTION WEEK NO. 2

Direction: Read and answer the following questions.

1. Why should you strive to attain physical fitness? (10 points)

2. Based on the results of your PFT, what are your strengths and weaknesses?(10
points)

3. At present what physical activities do you do? Are these enough to achieve
and maintain physical fitness? Why? (10 points)

Resources and Additional Resources

● Physical Fitness for College Freshmen by Virginia D. Oyco, Unit 1, pages 8-22
● https://www.google.com/search?
q=girl+running+exercise+clip+art&tbm=isch&ved=2ahUKEwie_-
myrLvrAhXGxIsBHUV_CuEQ2-
cCegQIABAA&oq=girl+running+exercise+clip+art&gs_lcp=CgNpbWcQAzoECCMQJz
oGCAAQCBAeUJK5AViyxAFglckBaABwAHgAgAF9iAGLB5IBAzQuNZgBAKABAaoBC2d
3cy13aXotaW1nwAEB&sclient=img&ei=6aFHX97mM8aJr7wPxf6piA4&bih=686&biw=1
517#imgrc=SpkAy6ei2_83DM
● https://www.youtube.com/watch?v=E6OqBn98r54
● https://www.youtube.com/watch?v=jaGlgUI8Yok

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