ARELLANO UNIVERSITY

3058 Taft Avenue, Pasay City

GCAS 17
PHYSICAL FITNESS
TEST
WEEK 2-3

This Photo by Unknown Author is licensed under CC BY-NC-ND

WEEK 2-3
1. Overview of the Lesson
This course provides training in different Cardio Exercise dances/aerobic pattern and score
engagement in conjunction with principles of healthy eating and a physically active life.
Students will be able to adapt and transfer the movement competency in different context.

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 ARELLANO UNIVERSITY
3058 Taft Avenue, Pasay City

2. Learning Outcomes
At the end of the lesson, the students are expected to:
1. demonstrates understanding of fitness and exercise as requisite for physical activity
assessment and performance
1. Determine the fitness cardiovascular endurance, balance and coordination level
2. Perform the activities on cardiovascular endurance, balance and coordination
3. Show appreciation of the values of active participation in physical activities

Week 2: Fitness Assessment

Week 2: Learning Outcomes

After going through this module, you are expected to:

1. determine the level of fitness of the student
2. identify strength and areas for development
Let's Get it on!
Physical fitness is a state of health and well-being and, more specifically, the ability to
perform aspects of sports, occupations, and daily activities. Physical fitness is generally
achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.
Health-related fitness is all about psychology, personal health, and how physical activity
influences us as a person. This is important for everyone who wants to live a physically
active lifestyle to support a higher quality of life.

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 ARELLANO UNIVERSITY
3058 Taft Avenue, Pasay City

Importance of Health-Related Fitness

 Prevention and cure for high blood pressure
 Management of body weight
 Reduction of possibility and occurrence of certain cancers such as colon cancer etc
 Improvement of the immune system
 Reduction of the prospect of developing depression,
 Enhancement of confidence and self-worth

Components of Health-related Fitness

 Body Composition
 Flexibility
 Muscular Strength
 Cardiovascular Endurance
Activity 2
Name________________________ Schedule:__________ Student no.:____________
Score: _______

Analyze the questions and answer truthfully. Put a check/number .Take a screen
shot/picture then send to my messenger.

1. What is your overall physical activity level?

______ Very Active ______Active
______Moderately Active ______Sedentary

2. Outside of the P.E class, are engaging in specific form of exercise? If yes, what is it?

3. How will you rate your muscular strength/endurance level?

______Very Strong ______Strong
______Moderately Strong ______ Not Very Strong
4. What about your current cardiovascular fitness level? When you do cardiovascular
activities like running, cycling, swimming, etc. What do you feel?

______Excellent _______ Fair

______ Good _______ Needs Improvement
5. Describe your flexibility level.

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 ARELLANO UNIVERSITY
3058 Taft Avenue, Pasay City

______ Very Flexible ________Not all

______ Somewhat Flexible

6. How would you rate your exercise level?

______ Advanced ________ Beginner
______ Intermediate

7. Rate your exercise activity level. Use numbers 1,2,3,4.

______ I exercise regularly.
______ I used to exercise regularly and I am starting again
______I am not exercising regularly
______I am currently starting a program.

8. If you are to start a regular exercise program, what would be your priority fitness goals?
Indicate numbers 1,2,3.
______Appearance _________ Flexibility
______ General Health _________ Lose Weight
______ Self-esteem _________ Reduce Body Fat
______ Free from sickness ________Sports Performance
______ Cardiovascular Endurance _________ Improve Posture
______Muscular Definition ________ Reduce Stress Level

9. Which of the following hinder you from pursuing a regular exercise program?
_____ I get bored pretty easily when I exercise
_____I cannot really find time to exercise
_____Family Obligation
_____I get frustrated because I do not see immediately
_____ Intimidated and embarrassed when I exercise
_____ No companion
_____I am just lazy
_____ No equipment or materials for the exercise

10. What equipment is available that you can use if you are to adopt a regular exercise
program?

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 ARELLANO UNIVERSITY
3058 Taft Avenue, Pasay City

_______Nothing
______ Resistance balls other home equipment
______ Treadmill or other home machine
______ Bicycle, tennis and etc.
______ Exercise videos
______ Jump rope
______ Weights (dumbells)
______ Other tools like a punching bag, gloves, etc.

Source: Personal Fitness Questionnaire book Scolaire Publishing 2016)

Analysis

Guide Question: How will you describe your physical fitness level?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
_______________

Scoring Rubric for the Analysis

Criteria Set Score Actual Score

Clarity of 5
explanations

Clearly address 5
the topic

Total 10

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 ARELLANO UNIVERSITY
3058 Taft Avenue, Pasay City

Week 3: Physical Fitness Test

https://image.shutterstock.com/z/stock-vector-illustration-of-a-fitness-trainer-helping-his-client-perform-the-crunch-test-562033975.jpg

Note: To assess your readiness in engaging physical activities, please accomplish the 2019
P.A.R. -Q -+ (Physical Activity Readiness Questionnaire).
https://wildfire.alberta.ca/recruitment/documents/ParQ-Plus-physical-activity-readiness-
questionnaire-2019.pdf

Week 3: Learning Outcomes

After going through this module, you are expected to:

1. determine the level of fitness of the student
2. identify strength and areas for development

The physical fitness test is a set of measures designated to determine the student's level of
fitness. It has two components, namely health-related and skill-related. According to the
issued protocol of the DepEd, the Philippine Physical Fitness Test (PPFT) is part of the
process to educate the students on the importance of wellness of the body and spirit

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3058 Taft Avenue, Pasay City

through well-selected activities. Elementary and high school students will take it at the
beginning and the end of the school year. (Porto et al. 2016)
Physical Fitness Test Goals
 To determine the level of fitness.
 To identify strengths and areas for development/improvement.
 To provide baseline data for the selection of physical enhancement of health
 To gather data for the development of norms and standards
 To motivate and guide you and counsel in selecting sports for recreation,
competition, and lifetime participation.
Test Protocol
The following testing paraphernalia is necessary:
1. First Aid Kit
2. Drinking-Water (instruct students to bring their drinking bottles and a small towel or
bimbo to wipe their sweat)
3. Individual scorecards correctly filled up for distribution to students.
In testing,
a. Body Composition- tape measure, bathroom scale, L-square
c. Cardiovascular Endurance- stopwatch, step box
d. Muscular Strength/Endurance- mat

Observe the following:

 The testing stations should be safe and free from obstructions.
 The same equipment and testing stations should be used in the start-of-the-year
testing and subsequent testing.
 With the guidance of the teachers, allow students to go through the various tests
with minimal effort exerted to familiarize themselves with testing procedures.
 The tests requiring cardio-vascular endurance and those other tests which involve
the same muscle groups should not be taken in succession.
Note:
 Please wear appropriate clothing: t-shirt, jogging pants, rubber shoes, or any
suitable sports attire.
 Ask assistance from your family at members at home to record your performance
result
 Perform warm-up exercises and dynamic stretching exercises before the tests except
for the 3-Minute Step Test.
 After the activities, tester must do the cool down activities.

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 ARELLANO UNIVERSITY
3058 Taft Avenue, Pasay City

Activity 3
Name________________________ Schedule:__________ Student no.:____________
Score: _______

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3058 Taft Avenue, Pasay City

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3058 Taft Avenue, Pasay City

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3058 Taft Avenue, Pasay City

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3058 Taft Avenue, Pasay City

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3058 Taft Avenue, Pasay City

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 ARELLANO UNIVERSITY
3058 Taft Avenue, Pasay City

You can also download the DepEd order no. 34, s. 2019 or Revised Physical Fitness Test
Manual.

PLEASE INDICATE YOUR SCORE

FITNESS CARD

Name:_____________________________________ Age:_____________

Weight:________ kg Height:________ cm Gender:__________

Classification:_________

Fitness Test Result Interpretation

Waist Circumference
Zipper Test L Shoulder – R Shoulder
Planking
Sit and Reach
3- Minute Step Test
Push up

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