NEW BRIGHTON SCHOOL OF THE PHILIPPINES, INC.

Module No. 2-3rd to 4th week

Subject: PE 1 Date of Submission: September,19 2020
Name of Student: Kevin Jan R. Alud__________________________
Course and Year: BSDevCom-1__________________________________
Semester and School Year: 2022-2023

Topic: P h y s i c a l F i t n e s s

What Is This Module About?

Improving fitness is an important goal for achieving optimum health. If carefully planned, performed, monitored, and evaluated, positive health–
related outcomes will be achieved and that reduces their risks to acquiring health problems. In this module you will learn more about Physical Fitness
and its importance.

Specific Learning Outcomes

What Will You Learn from This Module?
After studying this module, you should be able to:
1. Define Physical Fitness
2. Identify the components of Physical Fitness.
3. Perform the physical fitness test of each components

Introduction

Let’s See What You Already Know

Based on the illustration below, connect the three pictures to create a sentence or a message associated to fitness

Daily Exercise Balanced Diet Healthy Lifestyle

Questions: Write your answer on your answer sheet.

1. What do you think is the significance of the illustration in achieving fitness?
2. Enumerate activities done to improve fitness.
Lesson 1: Physical Fitness

Physical Fitness- is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. A
condition that allows the body to effectively cope with the demands of daily activities and still has the energy to enjoy other active leisure activities.

Physical Fitness Physical fitness comprises two related concepts: general fitness (a state of health and well- being), and specific fitness (a task-
oriented definition based on the ability to perform specific aspects of sports or occupations). Physical fitness is generally achieved through correct
nutrition, exercise, hygiene and rest.

Importance of Physical Fitness You’re more likely to live a long and healthy life. Regular exercise reduces the risk of developing heart disease,
high blood pressure, high cholesterol, type 2 diabetes and certain types of cancer. It also reduces the risk of having a stroke. In one eight year study of
more than 20,000 men, those who were lean but unfit had twice the risk of death as those who were lean and fit.
1. You’ll have more energy, strength and stamina. People who complain that they don’t have enough energy to exercise fail to realize that working
out gives you energy. In one study, middle-aged women who lifted weights for a year became 27% more active in daily life than before they
started lifting weights. Regular exercise also increases your strength
If you try and lose weight simply by dieting. You’ll lose some muscle along with any body fat you lose and you’ll slow down your metabolism. If
your weight loss program includes exercise, you’ll lose body fat without losing muscle and without slowing down your metabolism. If you’re
currently at a healthy weight, regular exercise will help you avoid putting on excess body fat in the future.
2. You’ll keep excess body fat off.
3. You’ll keep your bones strong. Both men and women start losing bone mass around age 35. Lifting weight can not only stop the loss of bone mass,
but in some cases it can even reverse it. This drastically reduces the risk of osteoporosis. Weight bearing exercises like walking and running also
help keep bones strong.
4. You’ll prevent or reduce low back pale. Strengthening your abdominal and lower back muscles can help prevent low back pain, and it can also
reduce discomfort if you already suffer from this pain. You might also be able to avoid back surgery by strengthening your abdominal and lower
back muscles. In one study, 35 of 38 people who had been recommended for back surgery were able to avoid surgery by following an aggressive
strengthening program.
5. You’ll keep your mind sharp. Multiple studies have confirmed that regular exercise is one of the best things you can do for your mind. Regular
exercise improves brain function, which helps prevent dementia and Alzheimer’s disease.
6. You’ll improve your mood. A large amount of research shows that you have a better sense of well-being following a workout. Thanks to chemicals
released in the brain during exercise, feelings of depression, anxiety, stress and anger are diminished during workout.
7. You’ll get sick less often. Both aerobic exercise and weight lifting strengthen the immune system. The stronger your immune system, the less often
you’ll get sick.
8. You’ll sleep better People who exercise regularly fall sleep faster and wake up less often during the night than people who are sedentary.

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9. You’ll enjoy life more. Life is much more enjoyable when you’re fit and health. You look good and you feel good, and you’re more productive in
everything you do. Why is physical fitness important? Because many common health problems are the result of a sedentary lifestyle and they can
be minimized or prevented by improving your physical fitness.

Activity 1: Write a word that defines Physical Fitness using the Bubble Map

Well-being

Mental

Physical
Fitness

Lesson 2: Components of Physical Fitness

Health Related Components. Those factors that are related to how well the systems of your body work The components of Health Related Fitness
are a basis from which to measure our general wellbeing. It is the aim of exercise to improve our capabilities in each of these areas. Different sports
will be more demanding in some, and less demanding in others, but athletes usually strive to achieve a reasonable level of health fitness in each area.
Unless you are focusing on perfecting your body performance for a particularly demanding sport, a balanced level of achievement in each of these
fitness components should be your goal. Your fitness program should include activities and exercises that promote each of these health related fitness
components.

1. Body Composition - Is the ratios of muscle, fat, and bone. It is usually measured as a percentage of fat. Buoyancy is the standard that all body
composition measurement techniques are judged by. Different types of measurements are electric impedance, skin fold and BMI

Body Mass Index (BMI) - measure of body mass based on height and weight that aid in determining weight categories.

BMI = Weight in kg
(Height in m) x (Height in m)
2. Flexibility - The ability to bend. It can be measured in the range of motion of different joints.

3. Cardiovascular Endurance - How much oxygen the heart and lungs can deliver to the body while moving for an extended length of time.

4. Muscular Endurance - The length of time a muscle can move a weight for a period of time.

5. Muscular Strength - How much weight a muscle can move.

Skills Components. Those aspects of fitness form the basis for successful sport or activity participation.
The components of Skill Related Fitness are not the skills associated with any particular sport, such as running, catching, tackling or kicking, but are
the underlying skills which are brought to bear when participating in a sport. These are important fitness components, not just for sporting ability, but
for use in everyday life. In times of illness, or in ageing, these components are often features of our lives that fail and their levels are
reduced. Exercise and activities that promote skill components of fitness are therefore very important at all ages.

6. Speed - How fast a distance can be traveled in, whether it is the whole body or just a part of the body like the foot for example.
7. Power - Is the strength and speed combined, as in a punch, a fist has no power with no speed.

8. Reaction Time - Amount of time to initiate an action.

9. Agility - Ability to move under control.

10. Coordination - Ability to synchronize movement of different body parts.

11. Static Balance - Ability to balance while not in motion.

12. Dynamic Balance - Ability to balance while in motion.

Activity 2
Instructions: Do the following to prepare for the tests.
1. Wear the appropriate attire.
2. Do the warm-up exercises on your own or with your partner.
3. Go through the test without exerting maximum effort.
4. Observe safety
5. Perform the tests with a partner (if necessary)
6. Record your test results.
7. Record yourself in doing the Physical Fitness Test
8. Submit your video trough email

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NOTE: IF YOU ARE NOT ALLOWED BY YOUR DOCTOR TO DO EXTRENOUS ACTIVITES PLEASE DO NOT PUSH YOUR SELF
TO DO THIS ACTIVITY. JUST SHOW ME YOUR MEDICAL CERTIFICATE.

Health-related Fitness Tests

A. Body Mass Index (BMI)
The following formula is used to get the BMI

BMI: 20.75______________ Solution: 65 = 20.75

(1.77)²

Classification: Normal_____________

B. Ninety (90) Degree Push-up

Purpose: to measure strength of upper extremities Equipment:
exercise mat or any clean mat Procedure: For the test taker:
a. Lie face down on the mat in standard push-up position: palms on the mat under the shoulders, fingers pointing forward, and legs straight,
parallel, and slightly apart, with the toes supporting the feet.
For Boys: Straighten the arms, keeping the back and knees straight. Lower the arms until there is a 90-degree angle at the elbows (upper arms are
parallel to the floor).

For Girls:
With knees touching the mat, straighten the arms, keeping the back straight. Lower the arms until there is a 90-degree angle at the elbows (upper
arms are parallel to the floor).
b. Perform as many repetitions as possible, maintaining a cadence of 20 push-ups per minute (2 seconds going down and 1 second going
up).

Scoring–record the number of push-ups made

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No. of Push up: ___________________

C. Curl-ups
Purpose: to measure strength of abdominal muscles.
Equipment: exercise mat or any clean mat Procedure: For the
test taker:
a. Lie on your back with the knees flexed and feet 12 inches from the buttocks.
b. The feet should not be held or rested against an object. The arms must be extended and resting on the thighs.
c. Complete a slow, controlled curl-up, sliding fingertips along the floor until they touch the second tapeline.
d. The curl-up should be performed at a rate of one every three seconds or 20 curl-ups per minute (2 seconds going up and 1 second
going down).
e. Do not stop or rest while at the bottom position.
Perform as many curl-ups as possible without stopping.

No of Curl-ups: ______________

D. Sit and Reach is a test of flexibility for the lower extremities particularly the hamstring. Purpose: to
reach forward as far as possible without bending the hamstring Equipment: tape measure
Procedure: For the test taker:
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 the hands on the floor.
c. After the tester has positioned the zero point of the tape measure, start the test by slowly reaching the farthest point possible without bending the
knees.

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Scoring-record sit and reach to the nearest 0.1 centimeter

Score: __________________

E. Zipper Test is a test of upper arm and shoulder girdle flexibility intended to parallel the strength / endurance assessment of the region.
Purpose: to touch the fingertips together behind the back by reaching over the shoulder and under the elbow Equipment: ruler
Procedure: For the test taker: 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 back, bend your elbow up across your back, and try to cross your
fingers over those of your right hand.
d. Reach with the right hand over the right shoulder and down the back as if to pull a zipper or scratch between the shoulder blades.
e. To test the left shoulder, repeat steps at od with the left hand over the left shoulder.

Scoring– record zipper test to

the nearest 0.1 centimeter

Score:

Left: _______________

Right: _____________

F. 3–Minute Step Test

Purpose: to measure cardiovascular endurance
Equipment: •step with a height of 12 inches
•stopwatch Procedure:
For the test taker: a. Position in front
of the step
.b. At the signal “Go, “step up and down for 3 minutes at a rate of 24 steps per minute. One step consists of 4 beats –that is, “up with the left foot, up
with the right foot, down with the left foot, down with the right foot.” c. Immediately after the exercise, stand and relax. Don't talk.
d. Locate your pulse. (The first beat is zero.)e. Count the pulse for 10 seconds. Multiply by 6.

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Assessment
I. Identify what is being asked in the following items. Write your answers on your answer sheet.

1. Refers on how fast a distance can be travelled in, ans: (Speed)

2. The strength and speed combined, as in a punch, a fist has no power with no speed. Ans: (Power)
3. The amount of time to initiate an action. Ans: (Reaction Time)
4. Ability to move under control. Ans: (Agility)
5. Ability to synchronize movement of different body parts. Ans: (Coordination)
6. Ability to balance while not in motion. Ans: (Static Balance)
7. Ability to balance while in motion. Ans: (Dynamic Balance)
8. The ability to bend. It can be measured in the range of motion of different joints. Ans: (Flexibility)
9. The length of time a muscle can move a weight for a period of time. Ans: (Muscular Endurance)
10. Refers on how much weight a muscle can move. Ans: (Muscular Strength)

II.Choose the letter of the correct answer. Write your answer on your answer sheet.

__C___1. Teacher Marianne wanted to test her student’s flexibility. Which among the following Physical activities is the best way to test the
flexibility of her students?
a. Push-up c. Zipper Test
b. Curl-up d. Paper Joggling

__B____2. To enjoy satisfying life, you need to maintain a healthy life style not only in food intake but also activities that can develop endurance.
What particular activities will do?
a. Practice yoga c. Brisk walking and jogging
b. Fast running d. Regular Exercise

___A___3. Cardiovascular endurance is necessary for you to become sprinter. Which activity promotes the development of the component?
a. 3to 5k run regularly c. Continuous running
b. Brisk walking d. Stationary movement

___C___4. Cardiovascular fitness, body composition, flexibility, muscular strength and endurance are the specific test for one component of Physical
fitness. What component is being described?
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 a. Skill related component c. Health related component
b. Socially related d. emotionally related

____D__5. A related component that assure stability and maintenance of an upright posture while still or moving and doing some routine
activities.
a. Agility c. Reaction Time
b. Power d. Balance

____B__6. Those factors that are related to how well the systems of your body work
a. Agility c. Power
b. Health Related Components d. Skill Related Components

___D___7. Those aspects of fitness form the basis for successful sport or activity participation
a. Agility c. Power
b. Health Related Components d. Skill Related Components

____D__8. These are important fitness components, not just for sporting ability, but for use in everyday life.
a. Agility c. Power
b. Health Related Components d. Skill Related Components

____B__9. It is the aim of exercise to improve our capabilities in each of these areas.
a. Agility c. Power
b. Health Related Components d. Skill Related Components

___D___10. These components are often features of our lives that fail and their levels are reduced.
a. Agility c. Power
b. Health Related Components d. Skill Related Components

III. Answer the following comprehensively. Write your answer on your answer sheet. Your answer will be evaluated using the rubrics
below
5 4 3
Content The content was The content was The content was
discussed very discussed well. fairly done.
well.
Understanding of The student The student The student didn’t
the topic understand very understand well the understand the
well the topic. topic. topic.

1. What is physical fitness? What is the importance of physical fitness into one’s health? Cite some examples to support your claim.
Ans: Physical fitness is a state of health and well-being. It is important to one's health if we have a regular exercise, balanced diet, and a good rest.
One of the examples is this pandemic, if we have a healthy lifestyle, we are not that easily infected with the Covid-19.
2. How is physical fitness test helps individual to improve their performance?
Ans: Physical fitness test helps individual to improve their performance by doing regular exercises, balanced diet, and a good rest.
3. What is the importance of having a proper fitness program?
Ans: The importance of having a fitness program is that we have a pattern that we can follow in our everyday activity.

VALUING: Answer this in your answer sheet.

1. What do you think is the importance physical fitness especially we are facing this pandemic?

SUMMARRY
• Physical Fitness- is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily
activities.
• Health Related Components- those factors that are related to how well the systems of your body work The components of Health Related
Fitness are a basis from which to measure our general wellbeing.
Components: Body, Composition, Flexibility, Cardiovascular Endurance, Muscular Endurance & Muscular Strength.

• Skills Components. Those aspects of fitness form the basis for successful sport or activity participation.
Components: Speed, Power, Reaction Time, Agility, Coordination, Static Balance & Dynamic Balance

REFERENCES
Check out these sources http://p1cdn4static.sharpschool.com/UserFiles/Servers/Server_20240639/File/Components%20of%20Physical
%20Fitness.pdf References: http://p1cdn4static.sharpschool.com/UserFiles/Servers/Server_20240639/File/Components%20of%20Physical
%20Fitness.pdf
Benefits of fitness testing. Retrieved from http://www.topendsports.com/testing/guide-benefit.htm http://www.teachpe.com/fitness/testing.php
Corbin, Charles B. et.al (2006) Concepts of Fitness and Wellness: A Comprehensive Lifestyle Approach Sixth Edition,
Mc-Graw Hill, USA. Diet and Nutrition Assessment. Retrieved (April20,2016) from
http://www.takingcharge.csh.umn.edu/enhance-your-wellbeing/health/diet-nutrition/diet-nutritionhttp://www.takingcharge.csh.umn.edu/enhance-
your-wellbeing/health/diet-nutrition/diet-nutrition-assessment?id=5717f623f2f95&step=1 assessment?id=5717f623f2f95&step=1
Dr. Mercola. 3 Fitness Tests to Assess Your General Fitness and Health Risks. February 14, 2014. Retrieved(April 20,2016) from
http://fitness.mercola.com/sites/fitness/archive/2014/02/14/3 -fitness-tests.aspx

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 END

NEW BRIGHTON SCHOOL OF THE PHILIPPINES, INC.

Module No.2 – 3rd to 4th week

Subject: PE 1 Date of Submission: September 19, 2020
Name of Student: Kevin Jan R. Alud_______________________________ Score:_____________
Course and Year:BSDevCom-1_________________________________
Semester and School Year: 2022-2023

ANSWER SHEET
Pre Activity

2 Pics 1 word

1. What do you think is the significance of the illustration in achieving fitness?

________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________
2. Enumerate activities done to improve fitness.
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________

Activity 1: Bubble Map

PHYSICAL
FITNESS

Activity # 2Target Heart Rate

Health Related Component Test

Name:______________________________________ Course :_____________________

Age:___________________________
Height (cm):______________ BMI:___________________
Weight (kg):______________

ACTIVITY SCORE REMARKS

1. Ninety (90) Degree Push-up
2. Curl-ups
3. Sit and Reach
4. Zipper Test
5. 3–Minute Step Test
NOTE: If you any problem regarding with your health please do not push yourself to try the physical fitness test. Attached here your medical
certificate issued by your Doctor.

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Assessment
I. Identification

1. ___________________________________ 6. ___________________________________
2. ___________________________________ 7. ___________________________________
3. ___________________________________ 8. ___________________________________
4. ___________________________________ 9. ___________________________________ 5.
___________________________________ 10. ___________________________________

II. Multiple Choice.

1.______ 2.______ 3.______ 4.______ 5.______

6.______ 7.______ 8.______ 9.______ 10.______

III. Essay

1. What is physical fitness? What is the importance of physical fitness into one’s health? Cite some examples to support your claim.
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________

2. How is physical fitness test helps individual to improve their performance?

________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________

3. What is the importance of having a proper fitness program?

________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________
VALUING

1. What do you think is the importance physical fitness especially we are facing this pandemic?
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________

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