TAGUIG CITY UNIVERSITY

Gen. Santos Ave., Central Bicutan, Taguig City

1633

LESSON 2

Objective

After the lesson, you are expected to:

1. The aspects of physical fitness
2. The factors that impact physical fitness
3. Create a physical fitness personal plan.

Pre-Test

PART I. PAR-Q (Physical Activity Readiness Questionnaire)

Bonoan, Bernardo,2006
Let’s assess if you are ready for participating in physical activities by taking the Physical
Activity Readiness Questionnaire (PAR-Q). Answer the template below.

NAME: SECTION:
DATE: PROFESSOR:

QUESTIONS YES NO
 Has your doctor ever said that you have a
heart condition and that you should only do
physical activity recommended by a doctor?
 Do you feel pain in your chest when you do
physical activity?
 In the past month, have you had chest pain when
you were not doing physical activity?
 Do you lose your balance because of dizziness or
have you ever lost consciousness?

 Do you have a bone or joint problem (for

example back, knee, hip) that could be made
worse by a change in your physical activity?
 TAGUIG CITY UNIVERSITY
Gen. Santos Ave., Central Bicutan, Taguig City
1633
 Is your doctor currently prescribing drugs for
your heart condition?
 Do you know of any other reason why you
should not do physical activity?

Let’s see what the questionnaire revealed about your fitness:

 If you answered YES to any of these questions, talk with your doctor before you
start engaging in physical activity. Tell your doctor about the PAR-Q and which
questions you answered yes.
 If you answered NO to all PAR-Q questions, you can take start participating in
physical activity.
Activity

Match each of the following activities with the fitness component.

Fitness Component
Activities
Cardiovascular endurance
1. Jogging _____
Skateboarding _____ Flexibility
Stretching _____ Strength
Soccer _____ Muscular endurance
Weightlifting _____
Curl-ups _____
Push-ups _____
Basketball _____
Yoga _____
Jumping rope ______
 Topic Discussion


What is Physical Fitness?

Physical Fitness According to

“Physical Fitness is the ability of an
Dicks’ definition gives us an idea
individual to perform daily activities
that being physically fit is not
efficiently without undue fatigue,” which is
only for athletes. Everyone
closely the same with Dick’s (1989) concept
should maintain and develop
about fitness (Wesson et al. (2000). In his
appropriate physical activity and
book Sports and P.E. A Complete A Guide
fitness levels throughout life to
To Advance Level Study. He stresses’ that
perform daily tasks and to be
physical fitness is a successful adaptation to
productive
the stressors of one’s lifestyle.

Health – and Skill- related

Components of Fitness.
The measurable components that
influence one’s physical fitness is
grouped into two. One is related to
health which is the health-related
components and the other one is
What are the different fitness components?

Health- Related Fitness

 1. Cardiovascular Endurance – is the ability of the heart
and the lungs to sustain energy over a long period of time.
One factor that mostly influences this fitness component is the
maximum volume of oxygen (V02 max), which shows how
our body can use oxygen from moderate to vigorous
movement in a physical activity. Example: A strand treadmill
test, 2.4 km run test, and multistage bleep test.

2. Muscular Endurance – is the ability of the muscle

group to endure contractions against a resistance over a long
period of time. Example: Static squat test, Maximal push test,
McGill core test.

3. Flexibility – is defined as the ability of the muscles, joints

and tendons to move in a full range of motion, Example: sit
and reach

4. Strength – refers to the greatest force and the ability to

apply it. It can be enhanced through a single or group of
muscles in a particular maximal contraction. Example:
Bench press and leg press.
 5. Body Composition – is the composition of body fats
compared to lean mass in the body. This fitness
component can be basis for one’s health and well- being
because it is used to indicate obesity, which may lead to
some complications like cardiovascular and degenerative
diseases.

Assessment

Self – Pace Test

Activity 1
Cardiovascular Endurance Assessment: Rockport Walking Test
Test detail
Purpose: It is a simple walking as quickly as possible to estimate and
assess one’s cardio-respiratory endurance.
Equipment: Standard 400- m T rack oval or four laps on inside lane,
stopwatch, or watch
Procedure:
1. Before Executing the test, do warm up exercises followed by stretching
activities. Make sure you have a chaperon before you do the activity.
2. After the warmup you can start working (Not running) in the covered distance
as fast as possible. When you have finished the test, record the time of the walk
to the nearest minute and hundredth of a minute (00.00)
3. Measure a 10 – second pulse in the radial or carotid pulse immediately after
the walk test.
4. After the test, do some cool down exercises like walking or jogging slowly
for about 3-5 minutes.
5. Using the regression equation below, compute your relative fitness level.

V02max= 132.6 – (0.17 x Wt.) - (0.39 x Age) + (6.31 x G) – (3.27xT) – (0.156x hr)
Where:
V02Max =
ml/kg/min
Wt= Body weight in Kg
Age= Age in years
Gender = female= 0 ; Male = 1
Time (T) = Time to walk 1 mile (00:00)
HR= Post- exercise heart rate (bpm)

Source: Hoeger (1991) as cited in Juliano et al. (2008)

Activity 2
Muscular Endurance Assessment: The 1 Minute Push – up Test

Test detail

Purpose: Assess the upper body/arm strength and endurance.

Equipment: Mat
Procedure:
1. Before Executing the test, do warm up exercise followed by stretching
activities. Make sure you have a chaperon before you do the activity.
2. For push-ups, begin with a push-up position with your body supported by your
hands, shoulder width apart; for modified push – ups start with your body or back
in a straight position supported by your hands and bent knees position. Lower your
chest on the floor with your back straight then go back to the starting position,
Execute as many push-ups as you can without changing your pace.

A. Push
A. Push –
– up
up Position A. Push – up
Observe the
Maintain following:
a 90- degree angle of the Maintain a 90- degree angle of the
elbows as it helps for a good executio A n. elbows as it helps for a good
Avoid looking up when doing the push- execution. A score or point is then
score or point is then given for the
up test because this may strain your given for the performance.
performance.
cervical vertebrae
Activity 3
Flexibility Assessment: Modified Sit & Reach

Test detail
Purpose: Assess lower back and hamstring
Equipment: Wall, meter stick, ruler and chalk
Procedure:
1. Before executing the test, do warm up exercise followed by stretching
activities. Make sure you have a chaperon before you do the activity.

2. Sit on the floor with your back, shoulders, and head against the wall. With legs
extended in front, knees straight and the heels 12 inches part, Overlap your hands to
reach the farthest point to be recorded.
a. Head and entire back must be against the wall, with the arms straightened and
then put one hand on top of top the other hand.
b. Fingertips of the hand are touching the floor, and then the measuring instrument
is placed from this point to specify point zero. The heels are 12 inches apart.
c. Then, slowly bend and hold the measurement. Then slowly go back to the starting
position.

Modified Sit and Reach (Cm)

Rating Male Female
Poor <29.5 <32
Fair 29.5 – 34 32. 36.5

Average 34-38 36.6-40

Excellent >43 >42

Source: Hoeger (1991) as cited in Juliano et al. (2008)

 Exit Ticket

Using a Google Form:

1. How does fitness affect your life?
_________________________________________________________________
_________________________________________________________________
_________________________________________________________________
_________________________________________________________________
______________________________
2. Why is regular exercise important to a person’s health?
_________________________________________________________________
_________________________________________________________________
_________________________________________________________________
_________________________________________________________________
______________________________
3. Are you willing to do a physical fitness test in your home? Explain your
answer?
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
_______________________________
 TAGUIG CITY UNIVERSITY
PHYSICAL EDUCATION DEPARTMENT
PHYSICAL FITNESS TEST FORM

Name: ___________________________________ Course/Year/Section: ________________

Gender: __________ Age: __________ Height: ___________ Weight: ___________

Professor’s Name: _______________

HEALTH-RELATED PHYSICAL FITNESS SCORE RATING

1. 1 Minute Push-ups (Muscular Endurance/Strength)
2. Modified Sit and Reach (Flexibility)
3. Rockport Walking Test (Cardiovascular
Endurance)
4. Body Mass Index (Body Composition )

Remember this!

 Fitness does not only refer to being physically fit, but also refers to a
person’s mental state as well
 A Fitness Program must include physical activities that will develop the
5 health related fitness components.