PHYSICAL FITNESS

It is a combination of medical fitness (body soundness) and dynamic fitness (capacity for action).
A physically fit person is free from disease and can move and perform efficiently. Neither good health
not physical proficiency alone constitutes physical fitness, which combines both qualities. Another factor
is emotional factor. This is readily apparent in athletic contests, where good performance requires self-
discipline, effective teamwork, and the ability to remain calm under stress Medical fitness and dynamic
fitness usually go together, but it is impossible to posses one without the other. Many people who are
medically sound may also weak and unable to endure strenuous physical exertion. They are descried as
being “out of condition.” Other people with chronic health problems are physically strong and skilled.
Intensive conditioning helps them to offset the handicaps of bad health.

Physical fitness is the primary specific objective in teaching PE. Thus, it is in order that PE
teacher should have the correct concept of Physical Fitness.

Physical Fitness is the ability of an individual to perform one’s daily activities efficiently without
undue fatigue, reduce the risk of health problems and with extra “reserve” in case of emergency.

IMPORTANCE OF PHYSICAL FITNESS

Through regular exercises, physical fitness helps the individual:

✓ In the proper growth of young bones and muscles;

✓ Improve the ability to avoid and recover from illnesses and accidents
✓ Improve posture and appearance by strengthening muscles that support the body;
✓ Minimize stress response
✓ Maintain proper body weight
✓ Prevent heart ailment
✓ Improve organic functions
✓ Delay the aging process
✓ Feel good and younger as a human being, and
✓ Experience joy of participation in any recreational or sports activities

HEALTH RELATED COMPONENTS

 1. Cardio-respiratory endurance – the ability of the heart and lungs to function efficiently
and effectively over a prolonged period of time.
2. Muscular strength – the ability of muscle group to contract against a resistance.
Examples would be the bench press, leg press or bicep curl. The push up test is most often used to test
muscular strength.
3. Muscular endurance – the ability to continue selected muscle group movements for a
prolonged period of time. Examples would be cycling, step machines and elliptical machines. The sit up
test is most often used to test muscular endurance
4. Flexibility – the functional capacity of a joint to move through a normal range of motion.
The muscular system is also involved. Examples would be stretching individual muscles or the ability to
perform certain functional movements such as the lunge. The sit and reach test is most often used to
test flexibility.
5. Body composition – one of the newer attributes in physical fitness components. It refers
to the relative distribution of lean and fact body tissues. It is the amount of fat mass compared to lean
muscle mass, bone and organs. This can be measured using underwater weighing, Skinfold readings, and
bioelectrical impedance. Underwater weighing is considered the “gold standard” for body fat
measurement, however
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because of the size and expense of the equipment needed very few places are set up to do this
kind of measurement.

SKILL-RELATED FITNESS
1. Balance – it involves vision, reflexes, and skeletal muscular system which provides the
maintenance of equilibrium.
2. Coordination – it is the ability to integrate the senses with muscles so as to produce
accurate, smooth and harmonious body movement.
3. Agility – it is the capacity to change the direction of the body quickly and effectively.
4. Speed – it is the ability to move one’s body from one point to another in a shorted
possible time.
5. Power – power is sometimes confused with strength. Speed of contraction, likewise, is
the basic ingredient which, when combine with strength, provides an explosive type of movement.
6. Reaction time – the time required to respond or initiate a movement as a result of a
given stimulus.

SPECIFIC COMPONENTS OF PHYSICAL FITNESS

 ▪ ORGANIC VIGOR – refers to the soundness of the heart and lungs which contributes to
the ability to resists disease.
▪ ENDURANCE – is the ability to sustain long continued contractions where a number of
muscle groups are used; the capacity to bear or last long in a certain task without undue fatigue.
▪ STRENGTH – is the capacity to sustain the application of force without yielding or
breaking; the ability of the muscles to exert efforts against resistance.
▪ POWER – refers to the ability of the muscles to release maximum force in the shortest
period of time.
▪ FLEXIBILITY – is the quality of plasticity, which gives the ability to do a wide range of
movement.
▪ AGILITY – is the ability of the individual to change direction or position in space with
quickness and lightness of movement while maintaining dynamic balance.
▪ BALANCE – is the ability to control organic equipment neuro-muscularly; a state of
equilibrium.
▪ SPEED – is the ability to make successive movements of the same kind in the shortest
period of time.
▪ COORDINATION – is the ability to integrate the body parts to produce smooth motion.
PHYSICAL WELLNESS

Physical wellness – is the positive state of well-being and capability of an individual to design
personal fitness programs for improving and maintaining optimum levels of health. It is a combination of
many different components (mental, social, emotional, spiritual and physical) that expand one’s
potential to live a quality life, to work effectively and to make a significant contribution to the society.
Wellness reflects how
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one feels about life as well as one’s ability to function effectively. It is also described as the
positive component of good health. Being physically active can build physical fitness that in turn,
provides you with many health and wellness benefits.

BENEFITS OF HEALTH AND WELLNESS

♥ LOOKING GOOD – regular physical activity is a healthy lifestyle. Healthy lifestyle such as
proper nutrition, good posture and good body mechanics can help you look at your best.
♥ FEELING GOOD - people who engage in regular physical activity feel better. You can resist
fatigue, less likely to be injured and are capable of working more efficiently.
♥ ENJOYING LIFE – life is more enjoyable when you engage in regular physical activity that
results in physical fitness as the key to be able to do more of the things you want to do.
 ♥ MEETING EMERGENCIES – fit and active person has the capacity to help or to assist other
people when they needed some help.

PHYSICAL BATTERY TEST FITNESS

Safety Guidelines
Review medical consideration. The PE teacher should identify students who need medical
care. Students should not take the test if not feeling well or suffering from infection.
Warm-up 5-10 minutes before Physical Fitness Test
Students should not take heavy meals for two hours before the test.
Students should wear appropriate attire for the test.
Before taking the test, students must count their pulse rate (at rest). Their initial pulse rate
must not be more than 120 beats per minute. The teacher should teach the students to count pulse rate
to monitor intensity of activity.

TEST ITEM PHYSICAL FITNESS COMPONENTS BEING TESTED

Standing Long Jump Leg strength and power
Bent-Knee Curl-Ups Abdominal Strength and Endurance
50 Meter Sprint Speed
Regular Push-Ups (Males) Arm Strength and Endurance
Knee Push-Ups (Females) Arm Strength and Endurance
Shuttle Run Agility
Sit and Reach Trunk Flexibility
1000 Meter Run Cardio-respiratory Endurance
Three Minute Step Test General Endurance

TEST NO. 1 STANDING LONG JUMP

Rules:

➢ Allow two successive fair trials within the testing period

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➢ The measurement is made from the take-off line to the heel of the foot closer to the
take-off board or line
➢ Attempt where the performer losses his balance and fall backward is not counted
 ➢ Taking beyond the take-off line is considered foul Common faults:
➢ The performer takes more than one swing of the arms
➢ The performer does not keep both of his feet behind the front edge of the take-off
board or line in the start of the jump
➢ Bouncing and taking several steps before jumping
➢ Both feet of performer are not parallel at the take-off

TEST NO. 2 BENT-KNEE CURL-UPS

Rules:

➢ Only one trial shall be allowed

➢ No resting between curl-up is permitted
➢ The knee must remain bent at right angle for the duration of the exercise
➢ The curl-up shall be counted only if the performer:
• Keeps the crossed arms close to his chest and
• Returns to starting position with the upper back touching the mat or floor before curling
up again

Common Faults:

➢ Curling up and uncurling are not performed slowly. Performer bounces off the floor
when executing the curl-ups.

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 TEST NO. 3 50 METER SPRINT

Testing suggestions:
• Runner should be instructed not to slow down before the finish line.
• For motivation, schedule two runners at a time.

TEST NO. 4 REGULAR PUSH-UPS FOR MALES TEST NO. 5 KNEE PUSH-UPS FOR FEMALES

Common Faults:

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

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TEST NO. 6 SHUTTLE RUN

 Rules:

➢ Do not allow the performer to throw the wooden block across the line.
➢ Allow two trials and record the faster time.

Suggestions for the tester:

• To eliminate the necessity of returning the books after each trial, start the runners on
alternate side.
• If the testers have stopwatches, it is practicable to have two or more students running
at the same time.

TEST NO. 7 SIT AND REACH

Common Faults:

➢ Trunk flexion movements are not slowly and gradually

➢ Fast jerky motions are made
➢ Knees are not kept straight

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➢ Finger tips on tape measure are not even, with one hand pushed further than the other

TEST NO. 8 1000 METER RUN

RULES:

➢ One trial is given

➢ The performer should run or walk at a pace he can sustain for the duration of the test
➢ If a performer takes a rest or stops, no score is given.

TEST NO. 9 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.

SCORING: Physical Efficiency Index (PEI)

Duration of the Exercise in Seconds x 100 PEI =
5.5 X pulse count for 90 seconds after exercise
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BODY MASS INDEX

It is a measure of body fat based on your weight in relation to your height. It is more of an
indicator than a direct measurement of a person’s total body fat. As the BMI score increases, so does
the person’s total body fat increases.
How to calculate Body Mass Index? Body Mass Index is a simple calculation using a person's
height and weight. The formula is BMI = kg/m2 where kg is a person's weight in kilograms and m2 is
their height in metres squared. A BMI of 25.0 or more is overweight, while the healthy range is 18.5 to
24.9.
Formula –
Example: For an adult with height of 180 cm and weight of 75 kg.
First step is to convert the height into meters. As there are 100cm in a meter, we divide our
figure by 100. This gives us 1.8m.
BMI = 75 ÷ (1.8 x 1.8)
BMI = 75 ÷ 3.24
BMI = 23.15

Weight Status Body Mass Index kg/m2

Under weight <18.5
Normal range 18.5-24.9
Over weight 25.0-29.9
Obese ≥30
Obese class – 1 30.0-34.9
Obese class - 2 35.0-39.9
Obese class - 3 ≥40
BMI = 118 ÷ (1.98 x 1.98)
BMI = 118 ÷ 3.92
BMI = 30.10

How a Fitness Test Is Performed?

 A fitness test, also known as a fitness assessment, is comprised of a series of exercises that help
evaluate your overall health and physical status. There is wide of range of standardized tests used for
these exams, some of which are intended for medical purposes and others of which establish whether
you are qualified to participate (such as with the Army combat readiness test).
For general health and fitness purposes, the tests are considered the starting point for designing
an appropriate exercise program.1 They are meant to ensure you won't be at risk of harm and provide
the trainer with the insights needed to establish clear and effective fitness goals.

1. General Health Evaluation

Before starting a fitness program, it is important to share your medical history with your trainer
and to get the necessary approvals from your doctor to proceed.
Most fitness specialists will use one or more screening tools to help determine your baseline
health. This may include obtaining vital sign measurements such as your height, weight, resting heart
rate (RHR), and resting blood pressure (RBP).
Many trainers will also use a physical activity readiness questionnaire (PAR- Q) comprised of
seven or more questions related to your general health. Among the questions, you may be asked about
the types of medications you take, any problems you have with dizziness or pain, or any medical
condition that may impair your ability to exercise.

2. Body Composition Testing

Body composition describes the different components that make up your total body weight,
including your muscles, bones, and fat. The most common methods for estimating body composition
include:
Bioelectrical impedance analysis (BIA): Electrical signals are sent from electrodes through the
soles of your feet to your abdomen to estimate your body composition4

Body mass index (BMI): A generalized calculation of body fat based on your height and weight5
Skinfold measurements: Calipers are used to estimate how much body fat
there is in a fold of skin

3. Cardiovascular Endurance Testing

Cardiovascular endurance testing, also known as stress testing, measures how efficiently your
heart and lungs work to supply oxygen and energy to your body during physical activity.
Among the three most common tests used:
12-minute run tests: Performed on a treadmill and compare your pre- exercise heart and
respiration rates with your post-exercise heart and respiration rates
 Exercise stress: Testing is also performed on a treadmill or stationary bike and involves the use
of a heart monitor and blood pressure cuff to measure your vital signs during exercise
VO2 max testing: Performed on a treadmill or stationary bike and uses a breathing device to
measure your maximum rate of oxygen consumption during an activity
Some trainers will incorporate exercises such as sit-ups or push-ups to get a qualitative
measurement of how you respond to specific exercises. These baseline results can be used at a later
date to see if your health and fitness levels have improved.

4. Strength and Endurance Testing

Strength testing measures the maximal amount of force a muscle group can exert at one time.
Muscle endurance testing, by comparison, measures the length of time a muscle group can contract and
release before it fatigues.
The exercises used include the push-up test and core strength and stability test. In some cases, a
trainer will use a metronome to see how long can you keep up with the rhythm. The results are then
compared to people of the same age group and sex to establish your baseline levels.
Strength and endurance tests are valuable as they help the trainer pinpoint which muscle
groups are stronger and which are vulnerable and in need of focused attention.

5. Flexibility Testing

Measuring the flexibility of your joints is vital in determining whether you have postural
imbalances, foot instability, or limitations in your range of motion.
There are a variety of tests used to measure flexibility including:
Shoulder flexibility testing: Sometimes called the zipper test, shoulder flexibility testing
evaluates the flexibility and mobility of your shoulder joint. Use one hand to reach behind your neck,
between your shoulders, while reaching behind your back, toward your shoulders, with the other.
Measure how many far apart your hands are.
Sit-and-reach testing: This is used to measure tightness in your lower back and hamstring
muscles. The test is performed while sitting on the floor withyour legs fully extended. Flexibility is
measured by the number of inches your hands are from your feet when reaching forward.
Trunk lift testing: This is used to measure tightness in your lower back. It is performed while
lying face-down on the floor. With your arms at your side, you would be asked to lift your upper body
with just your back muscles. Flexibility is measured by how many inches you are able to lift yourself off
the ground.

Physical Education (Fitness Tests: Conditioning or Warm-Up Exercises)

 Fitness is the state of being physically healthy and strong. It also means a healthy body and
mind.
Health-related components focus on the general physical well- being or overall health status of
a personBody
Composition Cardiovascular Endurance
Flexibility
Muscular Endurance
Muscular Strength

Skill-related components are needed in training potential athletes and to help improve their
skills in different sports.
Agility
Balance
Coordination
Power
Reaction Time
Speed

Conditioning or Warm-Up Exercises

It is preparatory physical activities that are considered low-intensity exercises. They are done
before performing any physical fitness tests or exercises to prepare your body and to avoid muscle
cramps and injuries.

Head Bending Head Twisting Shoulder Rotation Shoulder Stretching Elbow Pull
Trunk Twisting Toe Touching Forward Lunge
Hamstring Stretching Thigh Stretching

Performing conditioning exercises will help you avoid mistakes and possible physical injuries.

1. Perform the Physical Fitness Battery Test.

2. Perform conditioning exercises for physical fitness test.