Saint Joseph College of Sindangan Incorporated

National Highway, Poblacion Sindangan, Zamboanga del Norte

S.Y. 2020-2021

PHYSICAL FITNESS ACTIVITY for COLLEGE

PHYSICAL FITNESS AND SELF TESTING ACTIVITY
Module 2 Instructor: Kathyrine C. Galleposo
Cp #: 09755394331
Facebook Acct: Kathyrine C. Galleposo
Topic: Physical Fitness and Testing
Duration: 1week

Hello dear learners, do you have any idea on what to learn today? Are you excited to learn new
lesson? START LEARNING NOW!

What I Need to Know

After completing this lesson, you are expected to:

1. Develop and Maintain good health and a high level of physical fitness.
2. Acquire and practice desirable social traits necessary for adjustment to happy living and
to the social life in general.
3. Learn the mechanical principles of underlying movement as they acquire knowledge and
understanding of rules and strategies of games, sports as well as dance instruction.

4.
5.
6. Activating Prior Knowledge
7.
8.
This unit will provide basic information about fitness and its benefits to one’s. As a college student
it is important that you identify your own level of fitness. Engage in different fitness activities that will
help you develop your own fitness plan.

1.
2. I. ESSENTIAL IDEAS
3.
4.
What is 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 reflect s to how one feel about life as well as one’s ability
to function affectively. 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 HEALTHY 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 your best!

Feeling Good- People who engage in regular physical activity feel better. You can resist fatigue,
are 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, the key to be able to do more of the things you want to do.

Meeting Emergencies- A fit and active person has the capacity to help or to assist other people
when they need help.

II. WHAT I KNOW

Introduction

PHYSICAL FITNESS TEST

According to the American Association of Health, Physical Education Recreation and

Dance (AAPHEPERD), Physical Fitness is defined as “a physical state of wellbeing that allows
people to perform daily task or activities with vigor, reduce the risk of health problems related
to lack of exercise, and establish a fitness base for participation in a variety of physical
activities”.
This association developed a battery of physical fitness test, which was adapted for
Filipino students by the Bureau of Physical Education and School Sports (BSPESS) of the
Department of Education, Culture and Sports.
One of the objectives of Physical Education in the school system from grade one to
college is to improve the physical fitness level of the students.
Physical Fitness Testing is a necessary activity because it will give us information on the
status of over-all physical fitness. The physical fitness test well serve as a guide in determining
what PE activities student will need to improve any physical fitness component or their physical
fitness component in general. Testing will also serve as the basis to evaluate the activities of the
PE program.
The Physical Fitness Test should be administered at least twice a year, the pre-test at
the beginning of the school year and pre-test at the last month before the end of the term
(semester). This will provide information on whether the Physical Education program in general
helps the students achieve physical fitness.

ACTIVITY 1.

Let’s go!

PHYSICAL BATTERY TEST FITNESS 

Safety Guidelines

 Review medical condition. Student should not take the test if not feeling well or
suffering from infection.
 Ward-up 5-10 minutes before physical fitness test.
 Student should not take heavy meals for two hours before test.
 Student should wear physical education attire for the test.
 Before taking the test, students must count their pulse rate (at rest).
 TEST ITEMS PHYSICAL FITNESS COMPONENTS BEING
TESTED
Standing Long Jump Leg Strength and Endurance
Bent-knee curls-up Abdominal strength and endurance
50 meters sprint SPEED
Regular push-ups (male) Arm strength and endurance
Knee push-ups (female) Arm strength and endurance
Shuttle run Agility
Sit and reach Trunk flexibility
1000 Meter run Cardio-Respiratory endurance
Three minutes step test General endurance

TEST NO. 1 STANDING LONG JUMP

Rules:
 Allows two successive fair trials within the testing period.
 The measurement is made of take-off line to the heel of the foot closer to the take-off board or
line.
 Attempt where the performer loses his balance and falls back 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/her feet behind the front edge of the take-off board or
line at the start of the jump.
 The performer bounced and took several steps before jumping.
 Both feet of performer are not parallel at the take-off.

TEST NO. 2 BENT-KNEE CURLS-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
 Return 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.
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 the body is not kept straight line from heels and for females the body is not kept straight
from hamstring.
 When the elbows are not fully bent.

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 blocks after each trial, start the runners on alternate
sides.
 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 slow and gradual.
 Fast jerky motions are made.
 Knees are not kept straight.
 Finger tips on tape measure are not even, with one hand pushed farther 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)

PEI= Duration of the exercise in Seconds x 100

5.5 x pulse count for 90 seconds after exercise
ASSESSMENT: Let’s Go!

ACTIVITY II.

INDIVIDUAL RECORD FORMS

(PHYSICAL FITNESS PRE-TEST)

Name:___________________________________

Test Items Results/Score

Test #1
Standing Long Jump _____________

Test #2
Bent-Knee Curls-up _____________

Test #3
50-Meter Sprint _____________

Test #4
Regular Push-ups _____________

Test #5
Knee Push-ups _____________

Test #6
Shuttle Run _____________

Test #7
Sit and Reach _____________

Test #8
1000-Meter run _____________

Test #9
3-minutes step test _____________

Pulse Count_______
PEI______________

ACTIVITY III.

PHYSICAL FITNESS PROGRAM

(To be developed by the student)

Note: The student will be creating an activity and/or exercise that may develop the physical
fitness components.

Name: ____________________________________
LEG STRENGTH AND POWER:
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

ABDOMINAL STRENGTH AND ENDURANCE:

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

SPEED
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

ARM STRENGTH AND ENDURANCE

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

AGILITY
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

FLEXIBILITY
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

CARDIO-RESPIRATORY ENDURANCE
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

Reference:
Physical Fitness for College Freshmen.
613.7 Oy1 2007 C-1
BY: Virginia D. Oyco, Ed. D.

Prepared by: Checked and Approved by

Kathyrine C. Galleposo Dr. Noel R. Galeza

College P.E Instructor Dean