 Considering these four aspects  PHYSICAL FITNESS TESTING is a necessary

Physical activity because it will give us information on

Social the status of their over-all physical fitness.
Emotional  The results of the physical fitness tests will
Mental well-being. serve as guide in determining what P.E.
 It can be said that fitness is the ability to live activities the students will need to improve
a healthy, satisfying, and useful life. any physical fitness component.
 This kind of life is what the educational  This test is conducted twice a year.
philosophers and thinkers’ term as the  The capacity to carry out everyday activities
“good life”. without excessive fatigue and with enough
 PHYSICAL EDUCATION – part of an educational energy in reserve for emergencies.
system strives to help or facilitate to develop of  Refers to the quality of being able and
the potentialities of the individual so that he suitable to do a certain task or demand.
attains total fitness to enable him to enjoy the  Fitness covers physical well-being, balanced
“good life”. mental state, emotional stability, and
 Major goal of physical education is FITNESS. spiritual soundness.
 CONTEMPORARY HEALTH SPECIALIST  BASIC COMPONENT OF PHYSICAL FITNESS
CONSIDER FOUR BASIC FOOD GROUPS:  Muscular Strength (isometric and isotonic)
1. CARBOHYDRATES – RICH FOODS – These are - The capacity of the muscle to exert a
the energy-giving foods. maximal force against a resistance. Strength
 Rice, whole grain, flour, potatoes, is fundamental to all sports.
cereals, and seeds belong to this group. - A look of it contributes to poor
 The main component of these foods is performance working on weight or
starch which is turned into sugar barbells are the most efficient means
needed to produce energy. for giving strength.
2. PROTEIN – RICH FOODS – These are the  Muscular Endurance
building blocks of the body as they build and - The capacity of the muscle to exert a
repair body tissues. force repeatedly or to hold a static
 They also provide energy reserves are contraction over a period of time.
used up. - Examples: sits-ups, pull-ups, washing
 Sources of protein are meat, fish, windows, painting, cleaning house. All
poultry, beans, milk, and eggs. require some degree of prolonged
3. FAT – RICH FOODS – Fats are needed for muscular exertion.
body lubrication and insulation.  Cardio Respiratory Endurance
 They protect the internal organs and - The capacity of the heart, blood vessels
provide essential fatty acids, but they and lungs to deliver nutrients and
are relatively inefficient in the oxygen to the tissue or to remove waste
production of energy. materials.
 Besides a high fat diet may contribute - Ex: jogging, cycling, basketball
to diseases of some vital organs of the  Flexibility
body. - The capacity to use muscle or joints
 To keep fats to a minimum, avoid fried throughout its maximum range of
foods, mayonnaise, butter, cheese, rich motion. It is your ability to remove your
desserts, and fatty sausages. joints and to bend stretch and twist
 Vegetable fats are nutritionally better them easily.
than animal fats.  MOTOR SKILLS PERFORMANCE
4. VITAMINS & MINERALS – RICH FOODS –  Agility- the ability to change position or
These are body regulators of metabolic process. direction with quickness and lightness
 Sources of most vitamins and minerals move.
are green leafy and yellow vegetable  Vertical jump – refers to the legs’ strength
and fruits. and power.
 Vitamins C and D are not stored in the  Power - refer to the muscular power
tissues so that a daily intake of these which is the ability to release maximum
foods should be practiced. force shortest possible time.
 BALANCE DIET is made up of all the basic food  Reaction time- refers to the reflexes to the
groups so that the three meals (and snacks) can parts of the body.
provide sufficient nutrients needed by the  Balance – ability to control organic
growing and active body. equipment neuromuscular or state of
equilibrium
  Coordination – ability to get all motors  THERE ARE SOME ACTIVITIES OFTHESE
abilities together to make specific PROGRAM
movement efficient.  THE WARM UP – is the first step in the
 Speed – ability to make successive routine
movements of the same kind in the  A dance warm-up may include more arm-
shortest period of time. raising and swinging routines with basic
 Body composition – is the make-up of the locomotors movement or simple dances
body in term of lean weight (muscle, bone, steps, a musical accompaniment is
internal organ) and fat weight required
(mesomorph, endomorph, and - The purpose is to stretch the muscles
ectomorph). of the body thus avoiding possible
 BODY TYPES muscle injury, and to heat up the body.
1. KR ETSCHMER’S BODY TYPES 1.) Head Tits and Rolls (avoid brisk
Asthenic – Lean, slim shallow-chested, and tall movements)
in proportion to their weight. - Head bending sideward (forward and
Athletic – Muscular individual with broad slightly backward)
shoulders, well- developed chest, robust and - Head rolling halfway clockwise and
strong. counter-clockwise
Pyknic – Broad, rounded figure, large head, 2.) Shoulder Lifts and Circler
heavy neck, and rude face. - Right and Left shoulder circle
Dysplastic – Abnormal bodies/abnormal builds. - Both shoulder circle forward and
2. SHELDON’S BODY TYPES backward
Ectomorph – Lean, slim shallow-chested, and 3.) Side stretches and Trimmers
tall in proportion to their weight. - Right and left arms upward reach
Mesomorph – Muscular individual with broad alternately
shoulders, well- developed chest, robust and - Waist stretch right, left, forward and
strong. backward
Endomorph 4.) Hamstring stretches
 FITT / FREQUENCY, INTENSITY, TYPE, & TIME – - Lunges right and left
principle of exercise or workout can help you - Fingers walk on the floor with knees
achieve your goal to stay fit. straight
 FREQUENCY – refers to how often you will 5.) Prancing
exercise. - Spring I place raising and left legs
 INTENSITY – pertains to how much effort alternately with high knee-bending
or work you will exert in exercise.  THE WORK OUT
- Be careful not to overload or overstrain The main activity or workout can be in the
your body to avoid injury or burnout. forms of
- Monitor your heart rate and resistance (1) Aerobics, which is an exercise done
as you exercise. over a relatively long period of time where
 TYPE – determines what kind of exercise abundant supply of oxygen is needed by
will help you achieve your fitness goal. the body as it performs exercises of
- Running, cycling, and swimming are sustained intensity.
good exercises for heart while lifting (2) Isotonic, which are characterized by
weights is for the muscles. the movement of joints and extremities as
 TIME – elates to how long you will the muscle contract and relax.
exercise per session.  THE COOLD DOWN
- Time is based on the intensity and type 1. Breathing
of exercise. 2. Walking with hand stroke or fingers
 EXAM OF EXERCISE PLANS BASED ON FITT bent and stretched
PRINCIPLE 3. Slow stretches
Frequency 4-5 times a week - Trunk twist right and left with arms
Intensity 3 km (100 meters per minute) raised sideward
Type For heart: Brisk walking - Shoulder shrugs with hands pressed
Time 30 minutes (15 minutes to and - Arm upward push
from) - Shoulder stretch
 BPESS – Bureau of Physical Education and - Shoulder squeeze pull
School Sports - Foot circle and shake
 PFT – Physical Fitness Test - Lunge (keep feet flat on the floor)
 - Sitting stretches - Finger stretches - Lying
stretches
 BMI – Body Mass Index
 Selga (2011) and Vergara (2006) cited that the
Body Mass Index (BMI) will help us know the
nutritional status of each student, whether
they have the following classifications.
a. Underweight below 18.5
b. Normal weight 18.5 – 24.9
c. Overweight 25.0 - 29.9
d. Obese 30.0 and above
 BMI = 𝑊𝑒𝑖𝑔ℎ𝑡 (𝑘𝑔)
𝐻𝑒𝑖𝑔ℎ𝑡 (𝑚) 2
 MONITORING HEART RATE
a. Resting Heart Rate (RHR)
- This is the number of pulse beat at rest.
- The average RHR is 75 beats for boys and 80
beats for girls per minute.
b. Personal Maximal Heart Rate (PMHR)
- This rate is the result of subtracting your age
from 220.
c. Training Heart Rate (THR)
- This rate is the result of multiplying your
PMHR by 60% and 80%.
 Measure the height of the student from the
floor to the top of his head.
 Arm Span refers to the to the length of your
arm, from the tip of your right middle finger to
the tip of your left middle finger, with your
arms extended at shoulder level against a firm
wall.
 TEST FOR MUSCULAR FITNESS
 Partial Curl-Ups – is at test for abdominal
muscular strength.
 Trunk Lift – is performed to test the
strength and flexibility of the extensor
muscle of your lower back.
 90 Degree Regular Push-ups for Boys and
Modified Knee Push-ups for Girls – is a
test for the strength and endurance of the
muscles of the upper body and arms.
 FLEXIBILITY AND PHYSIOLOGICAL FITNESS
TESTS
 Sit and Reach – is a test for flexibility of
the hamstring muscles (back of the thigh)
 Shoulder Stretch or Zipper Test is a test
for shoulder flexibility.
 Shuttle run – measures agility and
coordination.
 50 Meter Sprint – measures speed.
 Three-Minute Step Test – measures
cardio-respiratory endurance.