Republic of the Philippines

NUEVA VIZCAYA STATE UNIVERSITY

Bayombong, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM NO.: IM-PATHF 1-1STSEM-2022-2023

COLLEGE OF TEACHER EDUCATION

Bayombong Campus

DEGREE PROGRAM All Programs COURSE NO. PATHF 1

SPECIALIZATION Mandated COURSE TITLE Physical Activities Towards Health &
Subject Fitness 1
YEAR LEVEL 1 TIME FRAME 4 Hrs. WK NO. 3 & 4 IM NO. 2

I. UNIT TITLE
Unit II: PHYSICAL FITNESS: COMPONENTS AND TESTS

II. LESSON TITLE

Lesson 1: Components of Physical Fitness
Lesson 2: Physical Fitness Tests

III. LESSON OVERVIEW

This lesson introduces to students the components of physical fitness and physical fitness
tests that will serve as knowledge and groundwork for their physical health. Students will be
performing and executing different physical fitness tests to monitor and assess themselves about
their physical health. They will be able to realize the significance of being physical fit and transform
themselves into better individuals.

IV. DESIRED LEARNING OUTCOMES

At the end of the lesson, the students should be able to:

a. discuss physical fitness and its components; and
b. perform the PFT.

V. LESSON CONTENT

COMPONENTS OF PHYSICAL FITNESS

Health-Related Fitness

1. Body Composition – the relationship between weight and height that is associated with body
fat and health risks

2. Cardiovascular Endurance – the ability of the heart, lungs, and blood vessels to deliver
oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to
utilize the oxygen. Endurance may also refer to the ability of the muscle to do repeated work
without fatigue

3. Strength – the muscle’s ability to generate force against physical objects. In the fitness world,
this typically refers to how much weight you can lift for different strength training exercises.

4. Flexibility – the ability of the joints to move through a full range of motion

“In accordance with Section 185, Fair Use of Copyrighted Work of Republic Act 8293, the copyrighted works included in this material may be
reproduced for educational purposes only and not for commercial distribution.”
NVSU-FR-ICD-05-00 (081220) Page 1 of 8
 Republic of the Philippines
NUEVA VIZCAYA STATE UNIVERSITY
Bayombong, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM NO.: IM-PATHF 1-1STSEM-2022-2023

Skills-Related Fitness

1. Speed – the ability to move quickly across the ground or move limbs rapidly to grab or throw.
Movement speed requires good strength and power, but also too much body weight and air
resistance can act to slow the person down.

2. Power – the ability to exert a maximal force in as short a time as possible, as in accelerating,
jumping and throwing implements. While strength is the maximal force you can apply against
a load, power is proportional to the speed at which you can apply this maximal force.

3. Agility – the ability to move and change direction and position of the body quickly and
effectively while under control. It requires quick reflexes, coordination, balance, speed, and
correct response to the changing situation.

4. Reaction Time – something that is hard to train for, though a sports person can be perceived
to have a better reaction time by improving their anticipation of other players and by making
better choices

5. Coordination – the ability to move the different parts of your body together well and easily

6. Balance – the ability to stay upright or stay in control of body movement, and coordination is
the ability to move two or more body parts under control, smoothly and efficiently. Static
balance is maintaining equilibrium when stationary, while dynamic balance is maintaining
equilibrium when moving

PHYSICAL FITNESS TESTS

A. Body Mass Index (BMI)

• Purpose: to gauge whether weight is in healthy proportion to height
• The following formula is used to get the BMI:

𝑾𝒆𝒊𝒈𝒉𝒕 (𝒊𝒏 𝑲𝒊𝒍𝒐𝒈𝒓𝒂𝒎𝒔)

𝑯𝒆𝒊𝒈𝒉𝒕 (𝒊𝒏 𝑴𝒆𝒕𝒆𝒓𝒔)²

𝟑𝟎 𝟑𝟎
𝑬𝒙𝒂𝒎𝒑𝒍𝒆: 𝟐 = = 𝟐𝟎. 𝟖𝟑 (𝒏𝒐𝒓𝒎𝒂𝒍)
(𝟏. 𝟐) 𝟏. 𝟒𝟒

Weight – the heaviness or lightness of a person

• Equipment: weighing scale
• Procedure:

For the test taker:

a. Wear light clothing.
b. On bare feet, stand erect and still while evenly distributing your weight at the center of
the scale.
For your partner:
a. Before you start weighing, adjust the scale to zero point.
b. Record the score in kilograms.
• Scoring: Record body mass to the nearest 0.5 kilograms.

“In accordance with Section 185, Fair Use of Copyrighted Work of Republic Act 8293, the copyrighted works included in this material may be
reproduced for educational purposes only and not for commercial distribution.”
NVSU-FR-ICD-05-00 (081220) Page 2 of 8
 Republic of the Philippines
NUEVA VIZCAYA STATE UNIVERSITY
Bayombong, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM NO.: IM-PATHF 1-1STSEM-2022-2023

Height – the distance between the floor to the top of the head when a person is in standing
position
• Equipment: an even and firm floor and flat wall, L – square, tape measure laid flat on
a concrete wall with the zero-point starting at the floor
• Procedure:
For the test taker:
a. Stand erect on bare feet with heels, buttocks, and shoulders pressed against the wall
with the tape measure.
For your partner:
a. Place the L-square against the wall with the base at the top of the head of the person
being tested.
b. Record the score in meters.
• Scoring: Record standing height
1 meter = 100 centimeters

B. Three-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.
For your partner:
a. As the student assumes the position in front of the step, signal “Ready” and “Go.” Start
the stopwatch for the three-minute step test.
b. After the test, let the student count his / her pulse for 10 seconds and multiply it by 6.
• Scoring: Record the 60-second heart rate for the activity.

C. Push-Ups
• 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.
o 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).
o For Girls:
With knees touching the mat, straighten the arms, keeping the back (shoulders to
knees) 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).
For your partner:
a. As the student assumes the push-up position, start counting as the student lowers his /
her body on the ground until s/he reaches a 90-degree angle at the elbow.
b. Make sure that the student performs the push-ups in the correct form.
c. The test is terminated when the subject can no longer perform the push-ups in the
correct form (three corrections are allowed), is in pain, voluntarily stops, or when
cadence is broken.
• Scoring: Record the number of push-ups made.
“In accordance with Section 185, Fair Use of Copyrighted Work of Republic Act 8293, the copyrighted works included in this material may be
reproduced for educational purposes only and not for commercial distribution.”
NVSU-FR-ICD-05-00 (081220) Page 3 of 8
 Republic of the Philippines
NUEVA VIZCAYA STATE UNIVERSITY
Bayombong, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM NO.: IM-PATHF 1-1STSEM-2022-2023

D. 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 and your feet 12 inches from your buttocks.
b. The feet should not be held or rested against the 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 the rate of every three seconds or 20 curl-ups per
minute (two seconds going up and one second going down).
e. Do not stop or rest while at the bottom position. Perform as many as curl-ups as possible
without stopping.
For your partner:
a. One curl-up is counted each time the student’s shoulder blade touches the floor.
b. Make sure that the student performs curl-ups in the correct form.
a. The test is terminated when the subject can no longer perform the curl-ups in the
correct form (three corrections are allowed), is in pain, voluntarily stops, or when
cadence is broken Sit on the floor with back flat on the wall and feet approximately
12 inches apart.
b. Place one hand on top of the other and position the hands on the floor, without
bending your back, knees, and elbows.
c. After the tester has positioned the zero point of the tape measure, start the test by slowly
reaching the farthest point possible without.
• Scoring: Record the number of curl-ups made.

E. Sit and Reach

• Purpose: to test the flexibility of the lower extremities particularly the hamstring
• Equipment: tape measure
• Procedure:
For the test taker:
a. Be in long-sitting position with your lower back, shoulders, shoulders and head flat on
the wall. Feet are 12 inches apart.
b. Interlock the thumbs, bringing the forefingers close together. Position them on the
zero-point of the meter stick without bending your elbows.
c. Slowly slide your fingers along the meter stick and reach the farthest part that you
can reach without jerking and bending your knees.
d. Do the process twice.
For your partner:
d. As the student assumes position (b) in the procedure, position the zero point of the tape
measure at the tip of the finger farthest from the body.
e. Make sure that the knees are not bent as the test taker reaches the farthest that he/she
could.
f. Measure the farthest distance reached.
• Scoring: Record sit and reach to the nearest 0.1 centimeter.

F. 40-Meter Sprint
• Purpose: to determine acceleration and speed
• Equipment: measuring tape or marked track, stopwatch or timing gates, cone markers,
flat and clear surface of at least 60 meters.
• Procedure:
• For the test taker:
a. The test involves running a single maximum sprint over 40 meters, with the time
recorded.

“In accordance with Section 185, Fair Use of Copyrighted Work of Republic Act 8293, the copyrighted works included in this material may be
reproduced for educational purposes only and not for commercial distribution.”
NVSU-FR-ICD-05-00 (081220) Page 4 of 8
 Republic of the Philippines
NUEVA VIZCAYA STATE UNIVERSITY
Bayombong, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM NO.: IM-PATHF 1-1STSEM-2022-2023

b. A thorough warm up should be given, including some practice starts and accelerations.
Start from a stationary position, with one foot in front of the other.
c. The front foot must be on the starting line.
d. This runner should be stationary prior to starting.
e. The person timing should stand at the finish line with one arm held high, and call ‘ready’
followed by a sweep down his arm quickly to start the subject (do not call out ‘go’ due
to the time delay in the subject hearing the call).
f. As the arm sweeps down, the tester should start the stopwatch which is held in the
downward sweeping arm, and finish the stopwatch as the performer’s chest passes
through the finish line.
• Scoring: Three trials are allowed, and the best time is recorded to the nearest two decimal
places.

G. Standing Long jump

• Purpose: to measure the explosive power of the legs
• Equipment: tape measure to measure distance jumped, non-slip floor for takeoff, and
soft-landing area preferred.
• Procedure:
• For the test taker:
a. The performer stands behind a line marked on the ground with feet slightly apart.
b. A two-foot take-off and landing is used, with the swinging of the arms and bending of the
knees to provide forward drive.
c. The subject attempts to jump as far as possible, landing on both feet without falling
backwards.
d. Three attempts are allowed.
• Scoring: The measurement is taken from take-off line to the nearest point of contact on
the landing (back of the heels). Record the longest distance jumped, the best of three
attempts.

H. Hexagonal Agility Test

• Purpose: to measure the ability to move quickly while maintaining balance
• Equipment: tape measure, chalk or tape for marking ground, stopwatch, marking sheets
• Procedure:
• For the test taker:
a. The performer starts with both feet together in the middle of the hexagon facing the front
line.
b. On the command 'go', the performer jumps ahead across the line, then back over the
same line into the middle of the hexagon.
c. Then, continuing to face forward with feet together, jump over the next side and back
into the hexagon.
d. Continue this pattern for a full revolution.
e. Perform the test both clockwise and anti-clockwise.
• Scoring: The two times are added and averaged.

I. Stick Drop Test

• Purpose: to measure reaction time, hand-eye quickness and attentiveness
• Equipment: ruler/meter stick, calculator
• Procedure:
• For the test taker:
a. The performer sits near the edge of a table, resting his elbow on the table so that the
wrist extends over the side.
b. The assessor holds the ruler/meter stick vertically in the air between the subject's
thumb and index finger, but not touching.
c. Align the zero mark with the subject’s fingers.
d. The subject should indicate when he is ready.

“In accordance with Section 185, Fair Use of Copyrighted Work of Republic Act 8293, the copyrighted works included in this material may be
reproduced for educational purposes only and not for commercial distribution.”
NVSU-FR-ICD-05-00 (081220) Page 5 of 8
 Republic of the Philippines
NUEVA VIZCAYA STATE UNIVERSITY
Bayombong, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM NO.: IM-PATHF 1-1STSEM-2022-2023

e. Without warning, release the ruler/meter stick and let it drop – the subject must catch it
as quickly as possible as soon as they see it fall.
f. Record in meters the distance the ruler fell.
g. Repeat three times.
• Scoring: Record the middle of the three scores (for example: if the scores are 20, 15,
17, the middle score is 17). In case the two scores are the same, the repeated score is
recorded.

PFT FORM

__________________________________ __________________ ______

Name Birthdate/Age Sex
___________ _______ ____________________
Class Time Days Course/Year/Section

PART I – HEALTH-RELATED FITNESS

A. BODY COMPOSITION: Body Mass Index (BMI)
Height (m): ______ Weight (kg.): ______ BMI: ______ Classification: ________

B. CARDIOVASCULAR ENDURANCE: Three-Minute Step Test

Heart Rate per minute
Resting Heart Rate Training Heart Rate Recovery Heart Rate
(pulse beat at rest) (locate pulse in 5 sec. after activity/count (after 1 min. rest, count again
the pulse beat for 10 sec. x 6) pulse beat for 10 sec. x 6)
___________ ___________ ___________

C. STRENGTH: Push-up
No. of Push – ups : ___________

D. FLEXIBILITY: Sit & Reach

1st 2nd Final
Score (cm.) ______ ______ ______

PART II – SKILL-RELATED FITNESS TEST

A. SPEED: 40-Meter Sprint

Time (00:00): ______

B. POWER: Standing Long Jump

Distance ( in centimeters)
First Trial Second Trial Final
______ ______ ______

C. AGILITY: Hexagonal Agility Test

Clockwise (Time) Counterclockwise (Time) Average (Time)
___________ ___________ ___________

D. REACTION TIME: Stick Drop Test

First Trial Second Trial Third Trial Middle Score

“In accordance with Section 185, Fair Use of Copyrighted Work of Republic Act 8293, the copyrighted works included in this material may be
reproduced for educational purposes only and not for commercial distribution.”
NVSU-FR-ICD-05-00 (081220) Page 6 of 8
 Republic of the Philippines
NUEVA VIZCAYA STATE UNIVERSITY
Bayombong, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM NO.: IM-PATHF 1-1STSEM-2022-2023

RUBRICS: Scoring in Physical Fitness Test

Body Mass Index (BMI)

Weight (in kilograms)
Height (in meters) ²
Ex. 30 = 30 = 20.83 (NORMAL)
(1.20) ² 1.44
CLASSIFICATION
Below 18.50 WASTED
18.50 – 24.90 NORMAL
25.00 - 29.90 OVERWEIGHT
30.00 – 39.90 OBESE
40 and ABOVE EXTREMELY OBESE

Three-Minute Step Test

M-W
Finished: 10 Did Not Finish: 6 Did Not Perform: 0

40-Meter Sprint
Men Women
Time Score Time Score
5.60 & below 10 6.60 & below 10
5.61-5.70 9 6.61-6.70 9
5.71-5.80 8 6.71-6.80 8
5.81-5.90 7 6.81-6.90 7
5.91-6.00 6 6.91-7.00 6
6.01- above 5 7.01 above 5

Push-Up
Men Women
Repetition Score Repetition Score
28 & above 10 19 & above 10
27 9 18 9
26 8 17 8
25 7 16 7
24 6 15 6
23 & below 5 14 & below 5

Sit & Reach

Men Women
Distance Score Distance Score
73 & above 10 76 & above 10
72 9 75 9
71 8 74 8
70 7 73 7
69 6 72 6
68 & below 5 71 & below 5

Standing Long Jump

Men Women
Distance Score Distance Score
2.46 & above 10 1.88 & above 10
2.42-2.45 9 1.86-1.87 9
2.38-2.41 8 1.84-1.85 8
2.34-2.37 7 1.82.1.83 7
“In accordance with Section 185, Fair Use of Copyrighted Work of Republic Act 8293, the copyrighted works included in this material may be
reproduced for educational purposes only and not for commercial distribution.”
NVSU-FR-ICD-05-00 (081220) Page 7 of 8
 Republic of the Philippines
NUEVA VIZCAYA STATE UNIVERSITY
Bayombong, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM NO.: IM-PATHF 1-1STSEM-2022-2023

2.30-2.33 6 1.80-1.81 6
2.29 & below 5 1.79 & below 5

Hexagonal Agility Test

Men Women
Time Score Time Score
11.80 & below 10 13.80 & below 10
11.81-12.20 9 13.81-14.50 9
12.21-12.60 8 14.51-14.90 8
12.61-13.00 7 14.91-15.30 7
13.01-13.40 6 15.31-15.70 6
13.41 & above 5 15.71 & above 5

Stick Drop Test

Men/Women
Distance Score
7.90 & below 10
7.91-9.90 9
9.91-11.90 8
11.91-13.90 7
13.91-15.90 6
15.91 & above 5

Curl Ups
Men Women
Repetition Score Repetition Score
47 & above 10 26 & above 10
46 9 25 9
45 8 24 8
44 7 23 7
43 6 22 6
42 & below 5 21 & below 5

• Passing score is “6“.

• Those who do not perform shall be given a score of “0”.

VI. REFERENCES

Bubod, Joseph, et. al. (2015). Physical Education, Gymnastics and Body Mechanics. Plaridel,
Bulacan: St Andrew Publishing House

Mumcu, C, ed. (2017). Sports Analytics. London: Routledge

Hoeger, Werrer, W. (2015). Fitness and Wellness. Australia: Cengage

Freeman, William H. (2015). Physical Education, Exercise and Sport Science. MA: Jones and
Barlett

Punzalan, MD. (2018). Physical Education 1. Manila: Mindshapers

Punzalan, MD. (2019). Physical Education 2: Fitness Exercises. Manila: Mindshapers

Prepared by:

MARIELO DG. CADIZ

“In accordance with Section 185, Fair Use of Copyrighted Work of Republic Act 8293, the copyrighted works included in this material may be
reproduced for educational purposes only and not for commercial distribution.”
NVSU-FR-ICD-05-00 (081220) Page 8 of 8