Module 1, Lesson 2

PHYSICAL FITNESS: Components and Parameters

Introduction:
In this module you shall be introduced to the optimal standards of health
and fitness, you can significantly influence your future health and life expectancy by
controlling the primary risk factors associated with disease, disability or premature
death. This will guide you in attaining optimal health and fitness, but no matter how
much you know, it is of little value unless you apply it. Your state of health and fitness
depends upon your commitment.

Read the discussion and answer the questions/assessment that follows.

Perform the activity and submit via email: robinsontolentino2019@[Link] or
detached the worksheets and submit.

Intended Learning Outcomes: Upon completion of this Module, you must have to:

1.) Analyzed and established a goal towards body capacity in order to achieve a
higher level of fitness of an individual.

2.) Notified the individual’s strength and weaknesses in terms of physical fitness
capabilities.

3.) Conceptualized factors influencing fitness.

4.) Evaluated personal records on the accumulated parameters of fitness capabilities

being performed.

5.) Discovered one’s potentialities.

Learning Content:

Life is definitely a matter of balance, a matter of choice. The key to attaining an optimal
level of health and fitness is a change in lifestyle. Our modern lifestyle contributes to
our unfitness, but we can make choices in regard to exercise, smoking, diet, drugs,
alcohol, and control of stress.

It is important that such changes in lifestyle be adopted and initiated as early in life as
possible. Evidence shows that we can affect our chances of a longer life at almost any
time in our lives, but the earlier we start, the better the chances of cutting our risks.

TOTAL FITNESS

Total fitness has been defined by numerous authors in various ways. However, the
expression “being able to live most and serve best” seems to express the concept as
well as any. Aspects of total fitness include the physiological, the psychological, and the
sociological well- being of each individual.

FACTORS INFLUENCING YOUR FITNESS

HEREDITY- Each of us is born with certain strengths and certain weaknesses which
determine to some extent our size, intelligence, personality, and many other things
which make us what we are. It may be said that heredity sets limits on our
potential.

ENVIRONMENT- Numerous group studies have graphically reflected the tremendous

effect of one’s environment on the potential and total well- being of an individual.
Recent legislation which attempts to equalize educational and economical opportunities
has done much to neutralize this powerful force. Even so, it still must be said the
environment limits the opportunities which may be available.

BEHAVIOR- In the last analysis, total fitness will probably be determined by one’s
behavior. It is certain that some people might have everything going for them (e.i.,
good hereditary factors, the best environment) and yet, because of unwise behavior,
place in jeopardy the future well- being of themselves and their children. One example
might be the effect of smoking or alcohol abuse on the unborn fetus of an expectant
mother.
THE WELLNES TRIAD

Physiological Wellness BEHAVIOR

Social Wellness

HEREDITY TT ENVIRONMENT

TOTAL FITNESS

Physiological Wellness

What is Physical Fitness?

Physical fitness means different things to different people. Obviously there is a vast
degree of difference in the level and kinds of fitness required by the highly trained
athlete as compared to the average person in our society. However, physical fitness is
not only one of the most important keys to a healthy body, it is the basis of dynamic
and creative intellectual activity. The relationship between the soundness of the body
and the activities of the mind is subtle and complex. Much is not yet understood, but
we do know what the Greeks knew, that intelligence and skill can only function at the
peak of their capacity when the body is healthy and strong. As President John F.
Kennedy once said, “Hardy spirits and tough minds usually inhabit sound bodies”.

Physical fitness then is one aspect of total fitness, which includes the social, mental,
and emotional makeup of each individual.

PARAMETERS OF PHYSICAL FITNESS

 Health- related Components. Health related components are those qualities
which are more important to a person’s health, as contrasted to the ability to
perform specific motor tasks.

Cardiovascular Endurance- the ability of the body to persist in strenuous tasks over
a prolonged period of time.

Flexibility- the functional capacity of a joint to move through a normal range of

motion. The muscular system is also involved.

Muscular Strength- the ability of a muscle group to contract against a resistance.

Muscular Endurance- the ability to continue selected muscle group movements for
prolonged period of time.

Body Composition- One of the newer attributes to be included as a component of

physical fitness, this term refers to the relative distribution of lean and fat body tissue
comprising the body.

 Skill- related Components. Skill- related components are those qualities

which enable a person to perform motor tasks.

Coordination- the ability to adjust the senses with the muscles so as to produce
accurate, smooth, and harmonious body movement.

Agility- the capacity to change direction of the body quickly and effectively.

Balance- a kind of coordination involving vision, reflexes, and the skeletal muscular
system which provide the maintenance of equilibrium.

Reaction Time- the time required to respond or initiate a movement as a result of a

given stimulus.

Speed- the ability to move one’s total body from one point to another.

Power- power is sometimes confused with strength; however, speed of contraction is

the basic ingredient which when combined with strength, provides an explosive type of
movement.
As to the Parameters’ application:

1. Cardiovascular Endurance/Capacity

- Cardiovascular endurance is the most important aspect of fitness. It is basically

how strong your heart is, which can potentially add years to your life. The heart
is the most important muscle in the human body and if it is kept healthy then
you can avoid numerous health problems. Another reason that cardiovascular
endurance is important is because your heart controls the oxygen flow to all your
muscles - meaning cardiovascular health has a direct impact on your
performance, both endurance and strength wise.

-    The reason your cardio performance can be improved is because the heart is a
muscle, and like all other muscles in the body if you keep working it it will adapt
to the workload given. This allows us to have direct control of how healthy one
of the most important systems in our body is. But keep in mind there are other
factors that affect heart health, such as cholesterol, and blood pressure. Eating
right and exercising will ensure that your heart becomes, and remains, healthy
throughout your life.

- Many people are surprised at how easy it is to improve their cardiovascular

endurance. All it takes is 15 minutes of exercise while in your target heart rate, 3
times a week. Although this isn't the most effective way out there, it is a quick
convenient way to get into better shape and is definitely perfect for a beginner.
Depending on the cardiovascular exercise, it may also improve muscular
endurance.
 
- Below is a chart that you can use to find your target heart rate, and a basic
exercise program for cardiovascular training.
-
2. Muscular Strength

- Muscular strength is much different from

muscular endurance. Strength is a measure of
how much force your muscles can exert, while
endurance is the measure of how many
times your muscles can repeat a specific exertion
of force. Unlike muscular endurance which is
controlled by slow twitch fibers, strength is
determined by fast twitch fibers which focus more
on quick bursts of energy rather than long, drawn
out ones.
 
- It is a much different procedure when it comes to
improving strength. The most widely used method is lifting a weight that is 70%
of your maximum 10-12 times. You repeat this three times with 1-5 minute
breaks in between sets. Another thing to remember is that you should never
repeat strength training on a specific muscle more than once every 48 hours. If
you do, you can cause numerous injuries and basically wear the muscle out so
you receive no improvement at all.
 
    The following strength training program is based on the 3 sets of 10 reps system,
and all workouts contained are supposed to be done that number of times.

Suggested Beginner's Strength Training Program

   
Day Exercise#1 Exercise#2 Exercise#3
Excercise#4 Exercise#5
 
 
1(Chest, triceps, Bench Dumb bell    
Shoulder
shoulders) Press Fly Laterals Triceps
Press
Extensions
 
 
Lateral Pull    
2 (back ,biceps, abs) Cable Row Shoulder
down Dumb bell Curls Varied Abs
Shrugs
Exercises
 
 
 
3(legs) Squats Leg Press Calve Press  
Hamstring
Quad Extension
Extensions

note: This three day cycle should be carried out through a one week period of time.
3. Muscular Endurance

- It is very important for people playing sports and who have to sustain an activity
for long periods of time. Muscular endurance is determined by how well your
slow twitch muscle fibers are developed. In case your wondering what slow
twitch muscle fibers are, I will explain. There are generally two types of muscle
fibers in your body, slow twitch and fast twitch. Slow twitch muscle fibers cannot
exert as much force as fast twitch, but can sustain an effort over a much greater
period of time. Fast twitch muscle fibers can exert a great amount of force but
for a very limited amount of time. Therefore, slow twitch equals endurance,
while fast twitch equals strength.
 
- It is important to pay attention to muscular endurance if you play any sort of
sports, or are involved in any sort of physical activity that lasts for quite a while.
For example, such sports as hockey, football, tennis, etc. Another activity that is
very dependent on muscular endurance is cross country running, in fact it is
probably the best example of muscular endurance, as it involves very little
muscular strength or flexibility.
 
- If you are looking to improve muscular endurance, the best way would be to
involve yourself in just about any cardiovascular activity, such as running, biking,
and playing sports.  Even walking will help you stay healthy and condition your
leg muscles, to a point. If you are looking to improve the endurance of your
upper body, bodyweight exercises such as chin-ups, push-ups, triceps dips, etc.,
will improve this, and your strength as well.

  Beginner's Muscular Endurance Program

Day# Exercise#1 Exercise#2 Exercise#3

Treadmill 15-20min-light jog to Rowing Machine 15-20min- Pushups-3 sets of max # of
1
run quick pace reps
Cardio Bike 15-20min- medium to Chin-ups 3 sets of max # of Step Machine 15-20min-
2
fast pace reps quick pace
Treadmill 15-20min-  light jog to Skipping Rope 10-15min- fast Tricep Dips 3 sets of max #
3
run pace of reps

***This program is meant to be spread out over a period of a week. It is also to be noted that this same
program can be used as a aerobic program to improve cardiovascular endurance and performance.
4. Flexibility

- It is defined as the ability to move joints or muscles through their full-range of

motion. Flexibility may also be specific to the joint or individual, allowing some
people’s joints to naturally surpass the range of motion in the same joint in
another person. Flexibility is one of the five components of physical fitness.

Why Flexibility Is Important

Improving flexibility allows you to perform nearly all activities more effectively, can
prevent injury, improve balance and coordination and enhance athletic or recreational
sports performance.  Improved flexibility can also make exercise more effective —
especially weight or resistance training — because it allows you to perform exercises
through a muscle’s full-range of motion, encouraging greater strength and growth.

Measuring Flexibility

Flexibility is measured using two primary methods:

1. Indirect Flexibility Measures: Indirect Flexibility Measures have you perform

specific, prescribed manual movements and then measure your relative
flexibility while performing those motions. Examples include the Sit & Reach Test,
V-Sit Reach Test, Trunk Rotation Test, and Groin Flexibility Test. 
2. Direct Flexibility Measures: Direct methods of measuring flexibility use
calibrated measuring instruments like the Goniometer or a Flexometer to measure
the flexibility of a joint.

How to Improve Flexibility

The best method to increase flexibility is progressively stretching the muscles

surrounding a joint.
The Philippine Physical Fitness Test

Why it is need to have physical fitness testing?

As stated earlier the 5 components of physical fitness represent how fit and

healthy the body is as a whole. When you have the battery of tests performed you will
receive information on the specific areas you made need to work in. A very specific goal
oriented fitness program can be developed from the test battery.

If body composition is of (higher fat compared to muscle mass) there are many

health related diseases and illnesses you have a higher chance of contracting. It is
important to combine healthy eating habits with your exercise program.

If you scored low on the cardiovascular test you would have a higher chance of
being at risk for heart related illnesses and would not do well with activities that require
longer times to complete. You would participate in things such as long bike rides,
swimming and jogging for extended periods of time to correct this component.

The next three tests can have results that are isolated to specific joints and
muscles of the body or affect the body as a whole.

If you score low on the flexibility tests, you have a greater chance of decreased
performance in daily living activities/sports and a higher risk of injury. You may also
experience low back pain. It would be important to included flexibility training into your
workout everyday.

If you scored low on the muscular endurance test you fatigue early into the
exercise or activities of daily living. Many exercises that require high reps and low
weight would be implemented into your training program.

If you scored low on the muscle strength test you do not have enough strength
to perform well in sports, resistance training and activities of daily living. Your fitness
program would have a progressive strength training component added that would allow
you to become stronger with little chance of injury over time.

Before deciding to undergo fitness testing, make sure you know why they are being
done and determine that it is safe for you to participate.
1. Standing Long Jump Test (Broad Jump) 

The Standing long jump, also called the Broad Jump, is a common and easy to
administer test of explosive leg power.

o purpose: to measure the explosive power of the legs.

o equipment required: tape measure to measure distance jumped, non-slip floor

for takeoff, and soft landing area preferred. Commercial Long Jump Landing
Mats are also available. The take-off line should be clearly marked.

o procedure: The athlete stands behind a line marked on the ground with feet
slightly apart. A two foot take-off and landing is used, with swinging of the arms
and bending of the knees to provide forward drive. The subject attempts to jump
as far as possible, landing on both feet without falling backwards. Three
attempts are allowed. See some long jump video examples.

o 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. The table below gives a rating scale for the standing
long jump test for adults, based on personal experiences.
  males females

rating (cm) (feet, inches) (cm) (feet, inches)

excellent > 250 > 8' 2.5" > 200 > 6' 6.5'

very good 241-250 7' 11" — 8' 2.5" 191-200 6' 3" — 6' 6.5'

above average 231-240 7' 7" — 7' 10.5" 181-190 5' 11.5" — 6' 2.5"

average 221-230 7' 3" — 7' 6.5" 171-180 5' 7.5" — 5' 11"

below average 211-220 6' 11" — 7' 2.5" 161-170 5' 3.5" — 5' 7"

poor 191-210 6' 3" — 6' 10.5" 141-160 4' 7.5" — 5' 2.5"

very poor < 191 6' 3" < 141 < 4' 7.5"

* table results adapted from personal experience and various sources.

o variations / modifications: A long jump landing pit may be used instead of a

hard surface, which enables the subject to confidently put more effort into the
jump, and to extend the legs further in front of the body for landing. This
technique also allows those with greater skill to score longer jumps, which is
undesirable if you are trying to test for leg power only. Generally longer
distances should be achieved with this technique, so the norm table above would
not be accurate. The Eurofit Test recommends using a graduated mat for ease of
recording jump distance on the landing surface.

o advantages: this test is simple and quick to perform, requiring minimal

equipment.

o disadvantages: there is some skill component in this test.

2. Bent – Knee Curl Ups

Good strength and endurance of the abdominal

muscles are important in promoting correct posture and
pelvic alignment. The curl-up abdominal fitness test
requires the subjects to perform as many curl-ups as
possible following a set cadence. 

o purpose: The curl-up test measures abdominal

strength and endurance, which is important in
back support and core stability.

o equipment required:

o a flat, clean, cushioned surface.

o PACER cd with curl-up cadence track. A sit

up beep test mp3 which uses the same
cadence is also available. If the cadence cd is not available, you can call
out at the set cadence using a stopwatch, use a metronome, or create an
audio track using the Team Beep Test software.

o 3.0" or 4.5" Curl-Up Measuring Strip . The 3.0 inch measuring strip is for 5-
9 year olds, the 4.5" is used for students age 10 and up. If the
manufactured measuring strips are not available, you can mark the floor
with some tape, or use a piece of cardboard cut to the right dimensions.

o procedure: The student begins by lying on their back, knees bent at

approximately 140 degrees, feet flat on the floor, legs slightly apart, arms
straight and parallel to the trunk with palms of hands resting on the mat. The
fingers are stretched out and the head is in contact with the mat. The measuring
strip is placed on the mat under the students legs so that their fingertips are just
resting on the nearest edge of the measuring strip. 
o The feet cannot be held or rest against an object. Keeping heels in contact with
the mat, the student curls up slowly, sliding their fingers across the measuring
strip until the fingertips reach the other side, then curls back down until their
head touches the mat. Movement should be smooth and at the cadence of 20
curl-ups per minute (1 curl-up every 3 seconds). 

o ring: Record the total number of curl ups, up to a maximum of 75. The test is
continued until exhaustion (e.g. the subject cannot maintain the set rhythm), or
until they complete 75 curl-ups. The test is also stopped if the student has two
technique warnings - if the heels come off the floor, the head does not return to
the mat, or the fingertip do not reach the far side of the measuring strip.

o advantages: this test is simple and quick to perform requiring minimal

equipment, and large groups may be tested all at once.

o disadvantages: a cd with the correct cadence or the measuring strip may not
always available, although it is possible to conduct the test without these.

o comments:

o Ensure that the students do not hunch their shoulders before beginning
test, as they may be able to get the fingertips to the other side of the
testing strip by merely moving the arms and shoulders up and down. 

o Students should not forcibly “reach” across the measuring strip with their
hands, but simply let the hands passively move along the floor in
response to the action of the trunk and shoulders. 

o It is important that the correct technique is used as described for accurate

comparison to the Fitness Gram norms.

o The curl-up assessment used in Fitness Gram is a safer and more effective
test since it does not involve the assistance of the hip flexor muscles and
minimizes compression in the spine, when compared to a full sit-up with
the feet held.

3. Table Push- Up
Table push -up position with only the hands and the toes touching the floor in
the starting position. Women have the additional option of using the "bent knee"
position. To do this, kneel on the floor, hands on either side of the chest and
keep your back straight. Lower the chest down towards the floor, always to the
same level each time, either till your elbows are at right angles or your chest
touches the ground.

How did you go?

Compare your results to the table below. Remember, these scores are based on
doing the tests as described, and may not be accurate if the test is modified at all.
Don't worry too much about how you rate - just try and improve your own score, adn
keep doing htem the saem way each time.

Age 17-19 20-29 30-39 40-49 50-59 60-65

Excellent > 56 > 47 > 41 > 34 > 31 > 30

Good 47-56 39-47 34-41 28-34 25-31 24-30

Above average 35-46 30-39 25-33 21-28 18-24 17-23

Average 19-34 17-29 13-24 11-20 9-17 6-16

Below average 11-18 10-16 8-12 6-10 5-8 3-5

1 2 3 4 5 6 Poor 4-10 4-9 2-7 1-5 1-4 1-2

A 7 00000
Very Poor <4 <4 <2 0 0 0
g ------
e 1 23456
9 99995

E > >>>>>
x
c 3 33322
e 5 67153
ll
e
nt

Good 27-35 30-36 30-37 25-31 21-25 19-23

Above Average 21-27 23-29 22-30 18-24 15-20 13-18

Average 11-20 12-22 10-21 8-17 7-14 5-12

Below average 6-10 7-11 5-9 4-7 3-6 2-4

Poor 2-5 2-6 1-4 1-3 1-2 1

Very Poor 0-1 0-1 0 0 0 0

Table: Push Up Test norms for WOMEN

* Source: adapted from Golding, et al. (1986). The Y's way to physical fitness (3rd ed.)

4. Sit and Reach

The sit and reach test is a common measure of flexibility, and specifically
measures the flexibility of the lower back
an d hamstring muscles. This test is
important as because tightness in this
area is implicated in lumbar lordosis,
forward pelvic tilt and lower back pain. 
This test measures the flexibility of the
lower back and hamstring muscles.

o equipment required: sit and reach

box (or alternatively a ruler can be used,
and held between the feet).
o procedure: This test involves sitting on the floor with legs out straight ahead.
Feet (shoes off) are placed with the soles flat against the box, shoulder-width
apart. Both knees are held flat against the floor by the tester, if required. With
hands on top of each other and palms facing down, the subject reaches forward
along the measuring line as far as possible. After three practice reaches, the
fourth reach is held for at least two seconds while the distance is recorded. Make
sure there are no jerky movements, and that the fingertips remain level and the
legs flat. See also video demonstrations of the Sit and Reach Test.

o scoring: The score is recorded to the nearest centimeter or half inch as the

distance reached by the tip of the fingers. The usual scale used for the
Presidents Challenge testing has the zero mark at 9 inches (23 cm) before the
feet, therefore if the subject can reach their toes, their score is 9 inches.

o variations: See the general sit and reach procedure page for a list of other sit
and reach test variations. The variations mostly involve differences in the
placement of the zero mark.

o validity: This tests only measures the flexibility of the lower back and
hamstrings, and is a valid measure of this.

o reliability: The reliability will depend on the amount of warm-up allowed, and

whether the same procedures are followed each time. Most norms are based on
no previous warm-up, though the best results will be achieved after a warm up
or if the test is proceeded by a test such as the endurance test.

o advantages: This is the most commonly used test of flexibility, so there is lots

of data for comparison. Also, it is a easy and quick test to perform. Using the
zero mark 9 inches before the feet means that most scores will be a positive
number, easier to compare and analyze.

o disadvantages: Standard sit and reach tests such as this one use a set
reference point which does not allow for variations in the length of arms and legs
of the person being tested - people with long arms and/or short legs would get a
better result, while those with short arms and/or long legs are at a disadvantage.
The modified sit and reach test is designed to control for this.
5. Fifteen Minute Run

This 15 minute run test, designed by Bruno Balke, is

one of many field tests designed to measure aerobic
fitness. This test has formula to predict VO2max
from the run distance.

o aim: a running test to measure aerobic

fitness (the ability of the body to utilize
oxygen to power it while running).

o equipment required: flat oval or running

track, marking cones, recording sheets, stop
watch.

o procedure: Place markers at set intervals around the track to aid in measuring

the completed distance. Participants run for 15 minutes, and the distance
covered is recorded. Walking is allowed, though the participants must be
encouraged to push themselves as hard as they can.

o scoring: There are several equations that can be used to estimate VO 2max from

the distance score. Also list is a table of predicted VO2max scores for some
distances travelled.

The original formula by Balke:

VO2 = 6.5 + 12.5 x kilometers covered.

Another formula (Horwill, 1994):

VO2 = 0.172 x (meters / 15 - 133) + 33.3

o target population: This test can be modified to be suitable for most

populations. For those who are unfit or unable to run, there are similar walking
tests that can be performed.
o reliability: the reliability of this test would depend on practice, pacing strategies
and motivation level of the participants. There should be good reliability for the
test if these issues are addressed. As with all field tests, the conditions can also
affect the results. The test should be conducted on a day with minimal wind, no
rain and on a dry smooth surface, and the test repeated under similar conditions.

o advantages: large groups can be tested at once, and it is a very cheap and

simple test to perform.

o disadvantages: practice and pacing is required, and performance on this test

can be affected greatly by motivation.

Summary:
The objective of this lesson has been to assist you in gaining a better
understanding of your physical strengths and weaknesses. By using various measures
of physical fitness, you can obtain the information needed to develop an individualized
physical improvement program.
In evaluating the results of each test, you should establish a goal of
optimal physical fitness. The optimal level refers to the highest obtainable level- to the
achievement of your maximum potential. Each individual should strive for his or her
personal best rather than settle for “normal” or “average” standards. These optimal
levels can be reached if you are willing to work for them and willing to make the
essential changes in living habits and lifestyle.
Assessment: (worksheets)
Name:_____________________ Course/Yr./Sec: __________ Date submitted:______
Answer the following questions:

1. Describe the WELLNESS TRIAD. Compare each relationship that influences

the Total Fitness of an Individual. (20 points).

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2 . Identify the different skill components both the Health –related and the Skill-
related and give an example of the best Sport or Activity that implies the task.
(10 points)

HEALTH RELATED SPORT/ ACTIVITY

SKILL RELATED SPORT/ ACTIVITY

3. Perform and notify the results of the different Parameters of Fitness based on
the described directions. Also attach picture while doing the tasks. (10 p0ints
each task)(50 points total)

Parameters (Tasks) Result Picture

Standing Long Jump

Bend- knee Curl Ups

Sit and Reach

Table Push- ups

15 – Minute Run

4. How do these tests assess your fitness endowment? (20 points)

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TO DO: (Enrichment)

Flexibility Work Out

Purpose:

1. To give you an opportunity to experience an exercise program specifically

designed to developed flexibility.
2. To acquaint you with an exercise program which you might want to
consider as a part of your daily activities.

Procedure:

Following the correct execution, perform the flexibility exercises with Eight (8)
seconds duration of each exercise.

1. The Frog
2. Forward Hurdle Stretch (right & left)
3. Saddle Stretch (right and left)
4. Upper leg and Back Stretch (right & left)
5. Cobra

Conclusions and Implications:

1. Were the exercises difficult for you? If so, which?

2. Which exercises were the easiest?
3. What are your plans in regards to a regular flexibility
exercise program?

References:
Rivera, Aquino A. (2005). Todays Physical Education. Revised Edition. Mayfield Publishing
Company, Mountain View, California

Stokes, Roberta, Et al. (2009). Fitness the New Wave. Revised Edition. Hunter Textbooks
Inc. 823 Reynolda Road, Winston Salem, North Carolina, USA

---End of Module 1, Lesson 2-