CHAPTER 3

Physical Fitness
Reporter: Jay Mark Balcueva
BSOA 1ST YR.
PROF: Ruby Cloma
 Physical Education

is a phase of general education, which is

concerned with contributing to the physical,
mental, emotional, social, welfare of the individual.
What is Physical Fitness?
Physical Fitness is defined as “a physical state of
well being that allows people to perform daily
tasks or activities with vigor, reduce the risk of
health problems related to lack of exercise and
establish a fitness base for participation in a
variety of physical activities”. from (AAPHPERD)
American Association of Health, Physical
Education, Recreation and Dance.
 It is also the ability to perform daily tasks
vigorously and alertly, with energy left over for
enjoying leisure time activities and meeting
emergency demand. It is the ability to endure, to
bear up, and to withstand stress, to carry on in
circumstances where an unfit person could not
continue. Physical fitness is the major goal of
physical education and is a major basis for good
health and well-being.
Physical fitness involves the performance of the
heart, lungs and muscle of the body. What we do
with our bodies also effects what we do with our
minds; fitness influences some degree qualities
such as mental alertness and emotional stability.
CATEGORIES OF
PHYSICAL
FITNESS
A. HEALTH RELATED PHYSICAL FITNESS

Health-related physical fitness consists of

components of physical fitness that have a
relationship with good health. The components are
commonly defined as a body composition,
cardiovascular fitness, flexibility, muscular
endurance and strength.
 1. Body Composition
A health related component of physical fitness
that relates to the relative amount of muscle,
fat, bone and other vital parts of the body. Ideal
percentage for men between 12-16% and for
women 15-20%. People with a high percentage
of body fat are more likely to be ill resulting to a
higher death rate among them.

2. Cardiovascular Fitness
A health-related component of physical fitness
that relates to ability of the circulatory and
respiratory systems to supply oxygen during
sustained physical activity. Cardio vascular
fitness is also referred to as cardiovascular
endurance, aerobic fitness and cardio
respiratory fitness. Commonly administered field
tests include the mile run, the 12-minute run,
the 1 mile run, the mile walk, and treadmill
 3. Flexibility
A health-related component of physical fitness
that relates to the range of motion available at a
joint. Some experts specify the flexibility-
required range of motion without discomfort or
pain (Howley and Frank, 1997). Flexibility is
specific to each joint of the body, thus there is
no general measurement of flexibility as there is
for cardiovascular fitness. Flexibility is typically
measured in the field with activities such as sit
and reach. 4. Mascular Endurance
A health-related component of physical fitness that
relates to the muscle ability to continue to perform
without fatigue. Like flexibility, muscular endurance
is specific in nature, For true assessment, it would
be necessary to test each major muscle group of
the body. Laboratory and field tests are similar and
are based on the number of repetitions that can be
performed by the specific muscle group being
tested (example: repetitions of push-ups or
 5. Muscular Strength
Health-related component of physical fitness
that relates to the ability of the muscle to exert
force. Like flexibility and muscular endurance,
strength is specific in nature. For true
assessment, it would be necessary to test each
major group of the body. Laboratory and field
tests are similar and involve the assessment of
one repetition maximum (maximum amount of
resistance you can overcome at one time).
 B. SKILL-RELATED FITNESS
Skill-related fitness consists of those components
of physical fitness that have a relationship with
enhanced performance in sports and motor skills.
The components are commonly defined as agility,
balance, coordination, power, speed and reaction
time.
 1. Agility
A skill-related component of physical fitness
that relates to the ability to rapidly change
the position of the entire body in space with
speed and accuracy.

2. Balance
A skill-related component of physical fitness
that relates to the maintenance of
equilibrium while stationary or moving.
 3. Coordination
A skill-related component of physical fitness
that relates to the ability to use the senses
as sight and hearing, together with body
parts in performing motor tasks smoothly
and accurately.

4. Power
A skill-related component of physical fitness that
is relates to the ability to the rate at which one
can perform work. Power is considered to be a
combination of strength and speed. It has also
been defined as the ability to exert muscle force
quickly. For this reasons, some consider it to be
a combination of skill and health related
physical fitness.
 5. Speed
A skill-related component of physical fitness
that relates to the ability to perform a
movement within a short period of time.
There are many different types of speed such
as running speed, swimming speed and
speed of hand or foot movement to name but
a few.

6. Reaction Time
A skill-related component of physical fitness
that relates to the time elapsed between
stimulation and beginning of the reaction to
it. An example of reaction time is moving
your foot from the accelerator to the brake
pedal when reacting to a situation.
Health Benefits of Physical Fitness

Adults, young and old, can put an end to a major

public health enemy, the lack of physical activity.
Staying physically active on a regular and
permanent basis can help prevent or delay certain
diseases and disabilities.
The following are the • Increasing fitness improves energy.

benefits based on an
article by John abdo: • Increasing fitness helps a person think
better even when under stress.

• Increasing fitness improves muscle

and bones

• Increasing fitness improves the heart

and lungs.

• Increasing fitness improves your

looks.
 The Physical Fitness Program
Physical Fitness Test
It should be administered twice
is a necessary activity in the
a year, first is the pre-test at
physical education program
the beginning of the semester
because it will give information
and second, is the post-test at
on the fitness status of the
the last month before the end
students. It will serve as guide
of the semester
to determine the possible PE
activities suited to the students
needs that will help develop The best way to evaluate
and improve their fitness level. fitness is to use a variety of
established test and
movements. The following
fitness items are taken from
the Philippine Physical Fitness
Test (PPFT).
Safety Guidelines for the
Students:
• Get a medical clearance certifying that • Warm-up five to ten minutes before
you are physically fit to take a series of taking the test.
physical fitness test.
• Avoid a heavy meal two hours before the
• Wear comfortable sports attire when
test.
taking the tests.
• Count your pulse rate, which should not
• Precede all testing exercises with warm
be more than 120 beats per minutes.
up activities.

• Get organized so that you don’t take the

entire test in one sitting.

• Follow the guidelines carefully as directed

in each test item.
The Test
Test 1: Standing Long Jump
Aim: To measure leg strength and power

Rules:
1. Only two successive fair trials are allowed.
2. Measurement is made from the take off-board
or line to the heel of the off-board or line.
3. Once the performer loses his balance and falls
backwards the attempt is not counted.
4. A jump made beyond the take board or line is
considered foul.

Scoring:
Record the nearest centimeters from the take
off board from the two trials made.
 Test II: Sit-Ups

Aim: To measure the strength and

endurance of the abdominal
muscle.
Scoring:
Only correct and complete curl-ups
shall be counted. Maximum
repetition is 30 for girls and 50 for
boys.
Test III: 50-Meter Sprint
Aim: To measure speed

Scoring:
Record the better time of two trials
to the nearest tenth of a second.
Test IV: Shuttle Run
Aim: To measure agility and
coordination
Equipment:
Stopwatch, flat course with two line
10 meters apart, two wooden
blocks for each runner. Each block
should measure 10 x 5 x 5 cm.

Rules:
1.Throwing the block behind the
line is not allowed.
2.Only two trials are allowed.

Scoring:
Record the time nearest to the
tenth of the second.
Test V: Sit And Reach
Aim: To measure the flexibility of
the lower back and hamstring
muscles.
Read:
1. Trunk flexion should be slow
and gradual.
2. Jerking motion is not allowed.
3. The knees should be kept
straight.
4. The fingertips on the meter
stick should be even. One hand
should not be pushed further
than the other.
Scoring:
Record the farthest distance in
centimeters.
 Test VI: Push-Ups
Push-ups are a good starting exercise that
work your chest, arms, shoulders and
back.
The push-up helps to build muscle and
improve strength throughout the upper
body. It targets the muscles in your chest
( pectoralis major ), arms ( particularly
the triceps ) and shoulders ( especially
the scapular stablishing muscles ).
Test VII: Step Test
3 Minute Step Test

Equipment:
• 12-inch ( 30.48 cm ) high step
bench
• Fitness Evaluation Worksheet
• Stopwatch
Physical Development Activities

The activities for physical development are divided

into exercises and sports. Exercise has a great
benefits. Aside from making one look and feel
good it gives one the extra energy wanted and
needed. Once in shape, you can deal better with
life’s stresses.

The following suggested exercises and activities

can be done to achieve real fitness and good
health.
 Stick Throw
Player:
Any number of players

Equipment:
1 foot stick (barbecue stick)

Playing area:
Outdoor ( draw a starting line )

Objective:
To develop the skill to throw far.

Description:
1.The players throw the stick as far as they can.
2.The player who makes the farthest throw is the
winner.
 Hit the Bag

Player:
5 or more players

Equipment:
Five or more plastic bags filled with candies, water
or
rope, 2-feet stick or bat.

Playing area:
Any open space more than 3 meters long.

Objective:
To develop the ability to hit a target.
Description:
• Hang the first bag from the rope
• The first player walks toward the bag, turns
around thrice, then tries to hit the bag with the
stick only once.
• The player who hit a bag rewarded with what
ever is inside the bag. The players continue
untill all the bags are used up.
• The game may be played with the players
blind-folded.
 Get Them All

Player:
Two teams of five to six players each.

Equipment:
10 beanbags.

Objective:
To develop the player’s speed
Description:
• The players of both teams stand in line facing
each other with a distance of four meters
between them.
• At the center area inside a circle, put the 10
beanbags
• Assign identical numbers to the member of
both teams.
• The leader calls out a number. The owners of
the number in the respective team race to the
center circle to pick up a beanbag. The players
then go back to their place, with one who
picked up the beanbag first getting a point.
• The leader continues to call out numbers until
all the beanbags have been taken. The team
has the most number of points at the end of
the game is the winner.
 Rope Tug
Player:
Four teams of four player each

Equipment:
Rope ( One meter in diameter )

Objective:
1.To increase power and strength of the muscles.
2.To enhance coordination between the players.

Description:
1.Lines are drawn in front of each team.
2.Each team holds one side of the round rope.
3.The team try their best to out-step their opponent.
4.Once the members of a team step on the line in
front them, the team si charged with a point against
them.
5.The team that has the least number of penalty
points after 10 minutes of play is the winner.
 Walk With Partner
Players:
Any number of players but in pairs.

Equipment:
Stopwatch.

Description:
1.The player and his or her partner walk a 50-
meter distance as fast as they can.
2.The pair that reaches the finish line fastest is the
winner.
 Walk Run
Players:
Any number can play

Equipment:
Stopwatch

Playing area:
A clean and safe running area for the visually
impaired.

Objective:
To develop the ability to alternate walking and
running.

Description:
1.Each player alternately walks and runs over a
distance of 10 meters.
 Run, Run, Run
Player:
Two teams with three or more players.

Equipment:
Small ball, two bases ( 1st base and home base ).

Objective:
To develop throwing and running abilities.
Description:

1.Player A1 throws the ball as far as possible and

immediately runs to the 1st base.

2.Players B1, B2 and B3 on the field run to get the

ball. If any of the players of team B gets the ball
before runner A1 reaches home base, Team B wins a
point.

3.The next two player of team A take their turn to

throw the ball and run.

4.The teams then reverse roles, with the players of

team B throwing and the players of team A getting the
ball.

5.The team that makes five points first is the winner.

 Hit And Run

Players:
Two teams with five to nine players.

Equipment:
Baseball bat, ball, bases tee ball.

Playing area:
Open field more than 20 meter long.
Objectives:
1,The players of team A stand in the field.

2.A Team B player starts as better.

3.The Team B player hits the ball set on top of the stand
and immediately runs to the base.

4.The members of Team A run after the ball and tries to

touch it before the Team B player reaches the base. If
Team A is successfully, it wins a point. If the Team B player
touches base firts. Team B gets a point.

5.All the players of Team B take their turn in hitting the

ball.

6.When they are through. Team A players leave the field

to become the batters. Team B players become the
fielders.

7.At the end of the game (the leader can specify how
 Partner-One-Legged Hop

Players:
Any number of teams with an equal number of
pairs of players (5 to 10) in each team.

Description:
Same as the One-Legged Race except this is done
with a partner.
 Step And Hop

Players:
Five or more

Equipment:
Stopwatch

Description:
1.Draw five to six circles ( 2ft. in diameter) in circle
formation.
2.Each player step-hops from once circle to
another without assistance.
3.The player who finishes within the shortest time
is the winner.
 Shuttle Kick Pass

Players:
Any number of players in pairs.

Equipment:
Soccer Ball

Playing area:
Open space more than 10 meters long

Objective:
1.To kick the ball in a set direction.
2.To enhance cooperation with partner.
Description:
1.Partners stand in front in each other 10 meters apart.
2.A player kicks the ball to his or her partner. Each pair is allowed
10 kicks.
 Kick Ball Pass
Players:
Any number of players in pairs.

Equipment:
Soccer ball

Playing area:
Open space more than 5 meters long

Objectives:
1.To develop accuracy in kicking the ball
2.To develop eye-foot coordination.
Description:
1.The player kicks the ball to his or her partner
who stands five meters away.
2.If they succeed, they move farther apart and
kick pass again.
3.The pair that is able to kick pass the ball farthest
form each other is the winner.
 Roll On

Players:
Two teams with two players in each team.

Equipment:
Net and ball.
Thank you for
listening!