Unit II

Physical Fitness

Introduction

Physical fitness is but one part of the total fitness that includes the mental,
emotional, and social aspects of the individual’s total well being. Physical fitness is the
result of the following factors:

1. good medical and dental care

2. proper nutrition
3. adequate rest and relaxation
4. regular physical activity and or exercises

However, no single factor can suffice for meeting the needs of our society.
Physical fitness is not permanent. The fitness level of an individual deteriorates once he
stops his regular regiment of routinary exercises and physical activities. Also, this activity
will be useless without the other factors contributory to the total fitness of an individual.

General Objectives

At the end of the unit, the students are expected to:

a. define and explain Physical Fitness;

b. differentiate the components/concepts of Physical Fitness;
c. make generalizations on the concepts of Physical Fitness;
d. make general concepts of a physically fit person; and
e. discuss the benefits derived in executing the Physical Fitness Test.

Physical Fitness Defined

The Meaning, Concepts and Components of Physical Fitness

A. Health Related Fitness
B. Performance Related Fitness
C. Benefits and Parameters of Physical Fitness

Specific Objectives:

a. Define Physical Fitness

b. Differentiate health related fitness from performance related fitness
c. Discuss performance related fitness
d. Enumerate the benefits and parameters of Physical Fitness
e. Execute the Physical Fitness Test properly

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The Meaning, Concepts and Components of Physical Fitness

Physical Fitness is the ability to perform one’s daily task efficiently without undue
fatigue but with extra “reserve” in case of emergency.
Being Physically Fit means being able to perform one’s daily task efficiently
without undue fatigue and still have an extra energy to enjoy leisure activities and / or
meet emergency demands.
Based on this definition, there are (3) three important aspects that an individual
should be able to meet in order to be considered physically fit. These include:
1. Being able to perform one’s daily tasks without getting too tired before the
end of the day. These daily activities include:

- Waking up in the morning to prepare for school or work

- Going to school or office on time
- Attending classes regularly
- Doing assignments in the library
- Meeting other individual, classmates and peer groups
- Going home
- Doing homework and household chores

2. Enjoying leisure time in some form of recreational activities. Leisure time is

the amount of time that is left after the daily routine activities of an individual
have been accomplished. Recreation, on the other hand, refers to any activity
that is participated in by the individual during leisure time on voluntary basis
because it provides an immediate satisfaction to the individual. Recreation
takes place in the form of:

- Watching T.V or movies

- Talking to friends over the phone
- Reading books and magazines articles
- Doing arts and crafts
- Listening to radio
- Playing sports

3. Meeting emergency demands such as:

- Doing important errands
- Performing social obligations
- Attending to visitors
- Attending to household problems

Concepts of Physical Fitness

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1. Organic Vigor- refers to the soundness of the heart and the lungs, which contributes
to the ability to resist diseases.
2. 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.
3. Strength- is the capacity to sustain the application of force without yielding or
breaking; the ability of the muscle to exert effort against the resistance.
4. Power- refers to the ability of the muscle to release maximum force in a shortest
period of time.
5. Flexibility- it is a quality of plasticity, which gives the ability to do a wide range of
movement.
6. Agility- is the ability of an individual to change direction or position in space with the
quickness and lightness of movement.
7. Balance- is the ability to control organic equipment neuro-muscularly; a state of
equilibrium.
8. Speed- is the ability to make successive movements of the same kind in the shortest
period of time.

Components of Physical Fitness

The components of Physical Fitness are divided into two categories the health
related components (Flexibility, Cardiovascular Endurance, Muscular Strength,
Muscular Endurance and Body Composition) and the performance related components
(Agility, Balance, Coordination, Power, and Speed).

I. Health Related Fitness

Health Related Fitness- is a function of body’s adaptation to exercise. It could be

developed and maintain through the regular and proper exercise program. There are at
least five (5) components of Health Related Fitness. They are as follows:

A. Muscular Strength refers to the ability of the muscle to exert maximum

effort in brief duration. It may be developed through isotonic, isometric, or
isokinetic contractions.

Isotonic Contractions are voluntary contractions in which muscles shorten

and lengthen alternately. The muscle contracts at varying speed against a
resistance. These contractions are of two types:
1. Concentric Contraction- refers to muscles that shorten during exercise.
There is no movement that occurs and the length of the muscle
remains unchanged.
2. Eccentric Contractions- refers to the muscle that lengthens during an
exercise. Muscles exert force due to an outside resistance.
The most common example of isotonic contraction is calisthenics
exercise. This makes use of a body segment or the entire body weight as a
form of resistance during an exercise. Some of the most traditional
calisthenics exercises that are being performed to increase muscular
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strength are push-ups, sit-ups, and pull-ups. Another approach to develop
muscular strength involving isotonic exercise is through the use of
weights.

Isometric Contractions are another type of contractions in which the

muscles are contracted against an immovable resistance. The exercise
provides maximum contraction of muscle; however, there is no observed
movement during the exercise. This is done for about 5 seconds.

Isokenetic Contractions are similar to isotonic contractions but the

muscles are exposed to fixed machines with variable degrees of resistance.
Through the range of movement, resistance is equal to the force applied.

Two physiological benefits derived from strength training:

1. Increase muscle strength by 10-25% within 6-8 weeks; and
2. Increase muscle size or muscle hypertrophy

B. Muscular Endurance refers to the ability of the muscle to endure a sub

maximal effort for a prolonged period of time. Performing a strength exercise
such as push-up over a long period of time or performing the same exercise
for many continuous repetitions is a demonstration of muscular endurance.
One basic requirement in achieving muscular endurance is muscular strength.
Muscle endurance is developed by employing the different strength training
exercise mentioned above either for longer periods of time or an increased
number of exercise repetitions.

C. Cardiovascular Endurance refers to the ability of the heart, blood vessels

and the lungs to adapt to physical exertion for a prolonged duration. Usually,
the heart rate is increased from the resting pulse rate to target heart rate that
the individual has to sustain for a period of 20 to 60 minutes. With high levels
of endurance, an individual has more energy and has the ability to sustain
different types of activities. It is also likely that heart disease (CHD) is
prevented.

There are important variables to consider when engaging in any

cardiovascular endurance program. These are:

1. Intensity which refers to how stressful the exercise is.

2. Duration which refers to how long will the exercise be
performed.
3. Frequency which refers to the number of times the individual
will exercise each week.
4. Mode which refers to the kind of activity, selected such as
brisk working or jogging.

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Physiological Benefits of Cardiovascular Training Program

a) Decreased resting heart rate;

b) Decreased recovery time from a bout of exercise;
c) Increased blood volume and red blood cells to transport oxygen throughout
the body;
d) Stronger heart muscle allowing it to eject more blood (stroke volume) with
each heart beat. If this occurs, the heart can rest longer between beats;
e) Increased number of capillaries for efficient exchange of oxygen, carbon
dioxide and nutrients between blood and body cells;
f) Decreased rate of respiration;
g) Increased aerobic capacity which allows the body cells to utilize oxygen for
better work efficiency; and
h) Prevent and/or reduction of the risk of developing coronary heart diseases.

Activities that develop cardiovascular endurance

1. Prolonged brisk walking 6. Continuous swimming

2. Prolonged jogging 7. Rowing
3. Stationary bicycling 8. Aerobic dancing
4. Prolonged skipping rope 9. Hiking
5. Playing basketball 10.Playing football

D. Flexibility is the ability of the muscles and joints to go through a full range
motion. Flexibility reduces the risk of injury, enhances performance and
prevents muscle soreness. It is achieved through stretching designed to
lengthen or elongate shorten soft tissue structures and thereby increase the
range of motion. Flexibility is influenced by three factors:

1. Structure of the joints

2. Amount of tissues surrounding the joint
3. Extensibility of the ligaments, tendons and muscle tissue that
connects the joints.

It involves four basic movements, namely: flexion (bending of a body

segment), extension (straightening a body segment), abduction (moving a limb
away from the body), and adduction (moving a limb toward the body).

Body flexibility is achieved through stretching specific segments of the

body. To achieve good flexibility, exercise should be performed daily. For very
tight muscle-joint area, it is highly recommended that flexibility exercises be done
at least twice a day.

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Types of Stretching (Basic Methods Used to Develop Joint Flexibility)

1. Ballistic Stretching. This involves sudden bouncing or bobbing or jerky

rhythmic movements. The risk of the injury is high in this type of stretching
because the individual does not know how far the soft tissue structures can
extend during the exercise. When the movement is done in jerky, sudden
motion, the probability of tearing a muscle is high. In many cases, this type
of stretching causes muscle soreness.

Ex. Ballistic stretching – forward bending done in rapid

bouncing movement

2. Static Stretching. This involves slowly stretching a segment of the body

to the farthest point and holding that position for at least 15-30 seconds. This
type of stretching is fairly endorsed by many physical educators and exercise
psychologists because stretch is easy and pain free and the risk of injury is
very minimal.

It is performed without a partner and each stretch is easy and pain-

free. Once the stretcher has achieved its full range of movement and begins
to feel a mild discomfort (muscle tension) in the body part being stretched,
the position is held statically.

Ex. Static stretching – seated hamstring stretch

3. Passive Stretching. The stretcher does this to a partner who moves the
limbs to gain new range of movement. It involves relaxing a
specific body part and just allowing the partner to move the limb of the
stretcher to gain a new range of movement. Done without caution,
this type of stretching may cause muscle injury because the person
assisting the stretcher cannot adequately determine the sensation of the
latter. Thus, the risk of injury associated with over stretching a
specific muscle group is high for this type of stretching.

Ex. Passive Assisted Stretching

4. Proprioceptive Neuromuscular Facilitation (PNF). It involves the

hold-relax (HR) approach to stretching. During the hold-relax, the partner
attempts to move the limb at its lengthened range of motion and
isometrically resists the partner's attempt to move the limb into a deeper
stretch. Then, the stretcher relaxes the limb and the partner slowly moves
the segment into a new range. PNF is generally used if range of motion is
extremely limited and if active movement causes pain.

Ex. PNF – hold-relax hamstring stretch

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Fitness Benefits of Flexibility Exercise

1. Increased range of muscle joint motion;

2. Reduced muscle stiffness and increased body relaxation;
3. Improved blood circulation in specific body segment;
4. Reduced incidence of injury during a major sport event; and
5. Reduced risk of cardiovascular problems in exercise.

E. Body Composition refers to the proportion of lean body mass to fat body
mass. It stresses one’s relative fatness or leanness in relation to height. In
recent years, body composition has gained wide acceptance in exercise
science as one of the components of health related fitness. Its inclusion was
earlier opposed since supporters believe that fitness is for everyone, including
the slim and overweight. In addition, being fat has some genetic
predisposition that may be quite difficult to alter.

Somatotypes

Somatotyping or body typing is a system of classifying an

individual according to the shape of the body. It was developed by Sheldon
during the 1940’s and 1950’s. He noted that the physique of the body may be
categorized into three distinct types: a) Ectomorph, b) Mesomorph, and c)
Endomorph.

An ectomorphic body type is characterized as lean and small body

build with greater surface area to mass ratio. Bone size is relatively small with
slender limbs and low muscle mass.

A mesomorphic body type has a relative predominance of

muscles. The bones are usually large and heavy with massive limbs, thus
contributing to greater weight than the ectomorphic body type.

An endormorphic body type is characterized by a relative

predominance of soft roundness and large digestive viscera. There is a greater
percent of body fat when compared to lean body mass.

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Endomorph Mesomorph Ectomorph

Somatotypes are of special interest to fitness enthusiasts and

athletes. It helps the individual understand the extent of weight reduction or
weight gain he/she expects to achieve given a well-defined exercise program.
Thus, one of the factors that affect weight gain or weight loss aside from
exercise and a regulated diet is the somatotype. Among athletes, somatotype is
highly correlated to excellent sport performance depending on the type of sport
event. For instance, it has been found that among track and field athletes,
physical characteristics of those successful in shot put differ from those
successful in marathon. This suggests that for one sport event, a specific body
type may dictate one’s superior performance over another.

II. Performance Related Fitness

It refers to the quality of one’s movement skill. It includes 5 general

components namely:

1. Balance is the ability to maintain equilibrium in relation to changes in body position.

Balance can be categorized into static and dynamic balance. Static Balance is the
ability to maintain equilibrium in a fixed position such as standing on one foot or on a
balance beam. Dynamic Balance is the ability to maintain one’s equilibrium while
the body is in motion. Walking on a balance beam is one example of this type of
balance.

2. Coordination is the harmonious working relationship between the skeletal muscle

and nerves in one aspect of movement. Hand-eye coordination is demonstrated in
certain sport skills such as catching, passing, dribbling or volleying a ball.

3. Agility is the ability of an individual to quickly shift or change direction of the body
from one point to another.

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4. Speed is the ability to perform a task or move from one point to another in the
shortest possible time. It is also the time spent finishing or completing a performance
after the initial movement has been made. Speed is influenced by the reaction time
which is the time elapsed when the “go” signal has been made by an official of the
first motor response.

5. Power is the ability to perform one maximum effort in a short period of time. It is a
product of both strength and speed as seen in many sport activities such as track and
field and weight lifting.

Four Fundamental Principles Involved in Training for Fitness

1. The Principle of Overload. Before any grains in muscular strength and/or

endurance can occur, it is necessary to provide training that exceeds what
the muscle is capable of doing at the initial level. The principle of over
load dictates that there must be a gradual increase in the workload given to
the muscle. The process of exercise involves gradual adaptation of the
muscle to the workload and later, progressively increases as the muscle
adapts to it.
To demonstrate this principle hypothetically, let’s take an individual
who is lifting weights about 20 lbs. for 10 repetitions of two sets in the
period of two weeks. Once his muscles are able to adapt to this exercise
condition, he can probably increase the workload by adjusting any of these
variables:
 Increase the weight; or
 Maintain the weight load but increase the number of repetitions; or
 Maintain the weight load and number of repetitions but increase the
number of sets.

2. The Principle of Reversibility. This principle simply states that if the regular
training of a particular segment of the body stops, the strength of
that body segment returns to its initial level. This is also particularly true to
fitness level. Thus, if an individual drops out of a regular exercise regimen for a
longer duration as a result of injury, or illness, fitness level will
automatically decline.

3. The Principle of Specificity. This assumes that maximum training benefits

may only be obtained when it replicates the movements and energy
systems involved during the training stimulus. In other words
training effects are only confined to the specific area of the
body where training occurs. For instance, biceps curls at 45
degree and 60-degree angle produces specific strength
adaptations to these degree angles that are not readily
transferable to other degree angles. Thus, maximum strength
of the biceps in carrying a load may be observed at these two-degree
angles (45 & 60) based on specific training of these muscles.

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4. The Principle of Individuality. Because an individual has different lifestyles,
social environment and nutritional practices, response to training
differs from one individual to another. Thus, even if the above
principles are taken into consideration during training,
physiological benefits that may be derived from it will still
vary from individual to individual.

Benefits of Physical Fitness

1. Vitality. Muscles are basic for all body action. They increase in strength
with activity and deteriorate from lack of it. Fit muscles use less energy to
perform the same task, leading to an increase in vitality.

2. Posture. A physically fit person is able to maintain his general postural

alignment better than one weak musculature. Good fitness as a program
stresses the development of anti-gravity muscles, which maintains good
abdominal wall and the arm and shoulder girdle.

3. Relieves Lowback Pain. A lack of physical activity has been found to be

major cause for some cases of pain in the lower back. Most adults who
suffer from low-back pain are relieved from this pain by exercises that
strengthen the back and abdominal muscles.

4. Retards Aging Process. Continued participation in regular exercises of the

proper amount and severity is of considerable value in postponing
deterioration that usually takes place as a person grows old.

5. Physical Fitness and Ability to Meet Emergencies. The body that is

accustomed to sedentary living habits can usually operate ineffectively
even though it is operating at near maximum effort.

6. Neuromuscular Skill. The smooth, efficient coordination of the muscular

system is improved as a result of regular participation in physical activity.

7. Relaxation. Overactive minds in underactive bodies often need physical

outlets for accumulated emotional and muscular tensions that seem to be
relieved by actions of the skeletal muscle.

8. Improvement of Personality and Social Skills. Participation in games and

sports aids in improving the personality and in developing desirable
social skills.

9. Mental Fitness. Because of the mental and physical relaxation that often
results from physical activity, regular exercise is thought by many to be of

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considerable value in aiding the natural mental processes to function
with increased efficiency.

10. General Growth. The physically fit person usually possesses a high
degree of general resistance, which enables him in successfully avoiding
minor illness.

The Parameters of Physical Fitness

Many proponents of physical education have various ideas on how to

measure physical fitness. Educators on physical education today separate the
various disciplines into four measurable parameters, which are:

1. Muscular Endurance
2. Muscular Strength
3. Cardio-respiratory Endurance
4. Joint Flexibility

The above parameters are considered the hard core of physical fitness.
Without strength, participation in physical activity is not possible and the fitness
of the individual is limited. When muscles are weak or lack endurance, all
movements are curtailed, since all movements depend on the strength of the
muscle or groups of muscles.

A fit individual can maintain a lower heart rate during activity which can
supply a greater volume of blood with each contraction of the heart and can
recover more quickly after exercise than a less fit individual.

As the late president John Fitzgerald Kennedy said, “Physical Fitness” is

not only one of the most important keys to a healthy body; it is the basis of
dynamic, creative, and intellectual activity in that intelligence and skill can
function at the peak of their capacity when the body is healthy and strong”.

Activities: Group Sharing/Brainstorming

Evaluation: Written Quiz

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Name: _______________________________________ Date: _____________

Group: __________ Class Schedule: ______________ Score: ____________

Worksheet 2
The Meaning, Concepts and Components of Physical Fitness

__________________________________

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Instructor’s Signature over Printed Name

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Physical Fitness Test

Objectives of the Physical Fitness Testing Program

1. Determine the general fitness level of an individual;

2. Measure and evaluate selected components of physical fitness, i.e., strength,
cardio-respiratory endurance, muscle strength endurance, and joint flexibility;
and
3. Help in the evaluation of existing physical education program in the light of
test results, in order to achieve higher levels of fitness.

The following criteria were utilized as the basis for the selection of the tests:

1. The different tests should measure components of physical fitness, not motor
fitness.
2. The items should be administered with the use of minimal equipment or
facilities.
3. The test should offer appropriate actual activities for fitness development and
maintenance.
4. The test items can serve as medium for lifetime fitness participation.

Fitness Components Measures

General Fitness

1. Muscular Fitness
2. Leg Power
3. Arm Strength
4. Flexibility
5. Speed
6. Cardiovascular Endurance

Test Items

1. Bent knee curl-ups

2. Standing long jump
3. Chair or bench push-ups
4. Trunk flexion test or sit and reach
5. Fifteen minute run/50m sprint
6. Three minute step test or the modified harvard step rest

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Test 1 – Bent Knee Curl-ups

Objective: Measure strength and endurance of abdominal muscles

Facilities and Equipment: A clean floor and a dry turf
Procedure:
1. The performer lies on his back on a clean floor, mat, or turf with his
knees bent and feet flat on the floor. The angle at the knees should be
less than 90 degrees.
2. The person puts his hands at the back of his head with fingers clasped
and places his elbows squarely on the mat, floor, or turf. His feet are
held by his partner in order to keep them in touch with the surface at
all times.
3. To perform the test, the performer “curls up” and brings his head and
elbows to his knees. This action constitutes one curl-up. The performer
returns to the starting position with his elbows on the surface before he
curls-up again. He should do as many as curl-ups as he can, but stop
upon completion of 50 curl-ups.

Breathing Procedure

The performer should exhale when he curls-up and inhales as he

lowers the trunk.

Rules for Curl-ups

1. Only one trial shall be allowed.
2. No resting between curl-ups is permitted.
3. No curl-ups shall be counted in which the performer did not
a. keep his fingers clasped behind his head;
b. bring both elbows forward in starting to curl-up without
pushing off the floor with an elbow;
c. return to starting position with elbows flat on the surface
before curling up again.

Scoring the Curl-ups

The performer’s score shall be recorded based on the number of
correctly executed curl-ups he is able to do, with a maximum of 50 curl-
ups. A foul nullifies the count of the curl-ups.

Suggestions for Testers

The person holding the performer’s feet should hold them securely.
Performers should be permitted to “bounce-off” the floor, but should be
taught to uncurl when returning to the starting position. A heavy and
strong performer may be held securely with a partner sitting on his feet
and holding his thigh. Very careful instructions should be given

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concerning the position and action of the elbows, both in touching the
knees at the height of the curl-ups and returning flat to the floor, mat or
turf. Instructions should be given on how to perform the curling and the
uncurling slowly; and that the hips are not lifted up so that the body does
not bounce off the floor.

Common Faults in the Bent Knee Curl-ups

1. Fingers are not laced and kept behind the head.
2. Elbows are not brought forward at the start of the curl-ups and do not
touch the knees at the height of the curl-ups.
3. Elbows are not flattened against the floor, mat, or turf before curling
up.
4. Curling up and uncurling is not performed slowly.
5. Hips are lifted at the start of the curl-up.
6. Performers bounce off the floor when executing the curl-up.

Test 2 – Standing Long Jump

Objective: Measure leg power

Facilities and Equipment: Any flat surface such as floor or turf. To
facilitate the measurement of the jump’s distance, a tape measure
may be laid on the floor or turf.
Procedure:
The performer stands with feet several inches apart and toes just
back of the take-off line. The take is made from both feet, and the
performer jumps forward as far as possible, but during the action of the
arms legs, the feet must not leave the take-off surface until the jump is
made.

Rules for Standing Long Jump

1. Two successive fair trials, not including fouls, shall be allowed
within one testing period.
2. The measurement is made from the take-off line to the heel of the
foot closer to the take-off line.

Scoring the Long Jump

The distance of the performer’s jump is recorded in centimeters.
Suggestions for Testers
Each performer shall take his two jumps in successive order before
another begins the test event. In this method, the distance of each jump,
which is no longer than the previous jump can be marked on the surface
and after completion of the two jumps, only the farthest distance needs to
be measured.
Another procedure is the use of the buddy system in which the
performer jumps and his buddy measures. After the first performer has
taken two consecutive jumps, his buddy measures the longer jump. Then
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the performer who jumps first changes his roles; his buddy jumps and he
who jumped first measures.

Common Fault in Standing Long Jump

1. The performer does not keep both his feet behind the front
edge of the take-off line when beginning the jump.
2. The jump is not made in one single smooth movement.

Test 3 – The Chair Push-Ups

Objective: Measure the strength of the arm muscle

Facilities and Equipment: A Sturdy non-folding chair, the seat of which
measures 35-45 centimeters above the floor, and a wall
against which the feet may be braced are required.
Procedure:
1. In order for the performer to be in the best position to perform the
chair push-ups, he should stand with his back against the wall, with
arms extended sideward at shoulder level. The tester measures the
distance between the floor and armpit of the performer by using a
piece of stick.
2. The distance is transferred to the floor, marking carefully the point
from the wall, which corresponds to the measurement taken at the
armpit. The front legs of the chair are placed on the mark on the
floor. The chair is at the distance from the wall, which allows the
performer to be in perfect position to perform the test.
3. The performer kneels in front of the chair placing his hands with
thumbs up at the front edge corner of the chair. The performer
places his chest against the front edge of the seat of the chair. He
extends one foot straight out so that it is against the wall. Then he
extends the other foot in the same manner that he did with his first
foot.
4. He, thus, assumes the starting position for the chair push-ups. In
this position, he performs the push-up test by extending his elbow
straight upward and repeats the movement for a maximum of 50
push-ups.
5. A fourth person should see to it that the body is maintained in a
straight line, and counts the number of correct push-ups made in
accordance with the number of fouls called out.

Breathing Procedure
Inhale as elbow is extended straight and trunk is raised up-ward.
Exhale as the elbow is bent and trunk is lowered downward.

Scoring the Chair Push-Ups

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The score is the number of push-ups performed during which no
foul has been committed. The performer is stopped at the end of the 50 th
push-ups.

Common Faults in the Chair Push-Ups

1. The body is not kept in a straight line from the heels to head.
2. Arms are not fully extended.
3. The chest does not touch the edge of the chair on each
downward movement.

Test 4 – Trunk Flexion Test or Sit and Reach

Objective: Measure joint flexibility

Facilities and Equipment: Any flat surface such as floor or turf. A tape
measure is needed to measure the distance reached during
the test.
Procedure:
1. The performer should sit on the floor, astride the tape measure on
the floor, with legs extended, and the heels about 30 centimeters
apart, securely braced against the toes of the buddy standing
astride the tape with toes directly in line with the 50 meter mark.
The performer hooks his thumbs together and points his extended
fingers forward on the floor, and slowly reaches with both hands
forward as far as possible. His fingertips should touch the tape
measure and he should be able to hold the position while the
distance reached is noted.
2. Only two trials shall be allowed, unless for some reasons the tester
believes that the performer has not had a fair opportunity to
perform.
3. The performer should not attempt to add length by bouncing or
jerking forward.

Scoring the Sit and Reach

The performer should try the test two times, recording the distance
in centimeters each time. His flexibility score is the best of the two trials.

Common Faults in the Sit and Reach

1. Trunk flexion movements are not made slowly and gradually.
2. Fast jerky motions are made
3. Knees are not kept straight.
4. Fingertips on tape are not even with one hand pushed farther
than the other.

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Test 5-The Fifteen-Minute Run

Objective: Measure cardio-respiratory endurance

Facilities and Equipment: An accurately measured running area and a
stop watch.
Conditioning Activities
The conditioning activities for the 15-minute run are as follows:

For a minimum period of twelve training sessions prior to

administering the test, much of the physical education period should be
spent in jogging, running and performing other endurance type of
activities. During the preparation period, the amount of time (duration)
spent in jogging and running should be gradually increased. Performers
should be cautioned about the importance of even pacing. They should not
be encouraged to race against each other. Encourage performers to drink
water before and after the run.

The 15-Minute Run Test Event

The performer takes his position for a standing start behind the
starting line. The starter takes position at the starting line and uses
the command “Ready” as a preparatory signal to alert all performers.
“Go” is given when all performers indicate their readiness by being
motionless and looking directly down the track or running area.

Rules for 15-Minute Run

1. Only one trial is given.

2. Walking is permitted but the object is to cover the greater distance
at the designated time.

Scoring the 15-Minute Run

The score is the number of segments (100 meters, 50 meters or less
depending on available running area) completed, plus the time the
performer is in at the time the stop signal is given. In no case should the
performers be encouraged to exert far beyond what they can comfortably
do. The test should never be run in a shuttle formation because time is lost
changing directions. It is better to make the performers go on a “loop”.

Common Faults in the 15-Minute Run

The performer may begin too fast, instead of pacing himself
properly to cover the farthest distance possible at a comfortable pace.

Test 6 - The Three-Minute Step Test (Optional)

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Objective: Measure cardiovascular endurance
Facilities and Equipment: Stop watch and bench 35 to 45 centimeters
high.
Procedure:
The test criterion is the pulse rate at the end of the three-minute
exercise. This is done by stepping up and down the chair at the rate of 96
steps per minute for the boys and 88 steps per minute for the girls for the
duration of three minutes. At the end of the exercise, pause for 5 seconds
as the performer palpates his pulse immediately after the 5 seconds rest
period. The pulse is counted for exactly 15 seconds. Fitness is assessed
using the norms.
Rules for the Test
1. The prescribed cadence of stepping up and down should be
maintained throughout the duration of the test.
2. The pulse should be counted exactly five seconds after the end of
the test, while the performer is standing.
3. If a performer cannot finish the test, the duration of his actual
exercise should be noted. This can be done with the timer shouting
out the time that has elapsed.
4. The performer should have both knees fully extended when he is on
top of the bench.

Suggestion for Testers

1. The performers should have sufficient practice in counting their pulse.

The correct procedure for counting the pulse should be taught. One
method is to grasp the wrist with the fingers. Another is by placing the
tips of the fingers along the carotid artery on the neck under the
jawbone.
2. Make sure that the performers are fully rested and have a stable heart
rate before taking the test. This can be done by making them rest
quietly for at least 5 to 10 minutes prior to the test.
3. To maintain the cadence, a metronome may be used. Or the tester may
shout out the prescribed rhythmic beat making sure that the correct
cadence is maintained throughout the 3-minute duration of the test.

Activity: The students will perform the entire test according to the rules
mentioned. The activity will be done individually with the
supervision of the instructor. Score is recorded in the students’ own
Physical Fitness Test Activity Card.

Evaluation: Practical Examination

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Worksheet 3

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Physical Fitness Test

PHYSICAL FITNESS TEST ACTIVITY CARD

_____Semester, SY 20 __ - 20 ___/ Summer _________

Name: _________________________________________ Course & Year: _____________

Code: _______ Class Schedule: ______________ Group: ________
Weight: (pre) ________lbs. (post) _______lbs. Height : inches
Gender: _______ Age: ________ BMI: (pre) ___ (post) ________
Somatotype: ______________________ Ethnicity: _________________
Experience in Athletic Competition:
___ Barangay Level ___ Division/Provincial Level
___ School level ___ Regional Level
___ District Level ___ National Level___ International Level
Event: ________________ (list one only)

PHYSICAL FITNESS TEST PRE-TEST POST TEST

Result Rating Score Result Rating Score
1. 50-meter sprint
2. Sit and Reach
3. Standing Long Jump
4. 60-Second Sit-Up
5. Step Test
6. Push-up/Modified Push-up

Date: (pre) __________________ (post) ___________________

__________________________________
Instructor’s Signature over Printed Name

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