Benguet National High School

Wangal, La Trinidad, Benguet

Name of Learner: __________________________ Grade Level: 12 Section: _______ Date: _____________

LEARNING ACTIVITY SHEET 1

Physical Fitness Test

Background Information for Learners:

Body composition  The body’s relative amount of fat to fat-free mass.  Attaining and maintaining a healthy body
composition is a goal of just about all regular exercise routines.
Cardiovascular endurance  Also known as cardio respiratory endurance or aerobic fitness.  Refers to your body's
ability to efficiently and effectively intake oxygen and deliver it to your body's tissues by way of the heart, lungs,
arteries, vessels, and veins.
Flexibility  The ability of the joints and muscles to move though a full range of motion.  Maintaining a full range of
motion through your major joints can reduce the likelihood of injury and enhance athletic performance.
Muscular endurance  It is one of two factors that contribute to overall muscular health. Think of muscular
endurance as a particular muscle group's ability to continuously contract against a given resistance.  Long-distance
cyclists offer a clear example. To continuously pedal a bike over a long distance, often up steep inclines, cyclists have
to develop fatigue-resistant muscles in their legs and glutes.
Muscular strength  The ability of the muscle to generate force against physical object/ resistance.  Refers to the
amount of force a particular muscle group can produce in one, all-out effort.  Holding a plank to develop core
strength is another example of muscular endurance. The longer you're able to contract your abdominals and hold
your body in a steady position, the greater endurance you have through your hips, abdominals, and shoulder
Speed  This is the ability to perform a movement in one direction in the shortest possible time. 
Power  This is the ability of the muscle to transfer energy and release maximum force at a fast rate.  This
essentially combines speed and strength together.  Athletes exerts brute strength in a short, all-out effort.
Weightlifters, gymnasts, and football players must exhibit this component.
Agility  This is the ability to move into different directions swiftly.  This component combines balance,
coordination, speed, strength, and endurance at the same time.
Reaction Time  This is the amount of time it takes to respond to a stimulus/action.  Reaction time heavily depends
on the connection of the mind and body. The eyes see the stimulus, the mind interprets it, and the body moves in
accordance with the given interpretation.
Coordination  This is the ability to use the senses with the body parts to perform motor tasks accurately and
smoothly.  Coordination also relies on the connection of the mind and body
Balance  This is the ability to maintain equilibrium while stationary or moving.  Balance also deals on how the body
make adjustments to the body’s position as the center of gravity changes during movement.

HEALTH RELATED FITNESS SKILL RELATED FITNESS

Body Mass Index Speed
Height Meters 40 meter sprint Seconds
Weight Kilograms Power
Flexibility Standing long jump Meters
Zipper test Agility
Right arm up Gap/ Over lap Hexagon Agility test
Left arm up Gap/ Over lap Clock wise Seconds
Sit- and- reach Counter clock wise Seconds
First try Centimeters Reaction time
Second try Centimeters Stick drop test
Cardio Vascular Endurance First attempt Centimeters
3min- step test Beats per minute Second Attempt Centimeters
Muscular Stenght/ Endurance Third Attempt Centimeters
 Push- up Repetitions Coordination
Basic Plank : Minutes:Seconds Juggling Hits
Balance
Stork balance test
Right foot raised Seconds
Left foot raised Seconds

Learning Competency with code:

Self-assesses health-related fitness (HRF) status, barriers to physical activity participation, and one’s diet.
PEH12FH-IIg-i-6

Directions/ Instructions:
Read and understand the given information above.

Exercises / Activities:
Perform the different activities/ tests under the Health and Skill Related Fitness and record the results in the
given score card.

Guide Questions (if necessary)

Rubric for scoring (if necessary)

Reflection:

References for learners:

Answer Key:
Answers may vary

Prepared by:
ALLAN P. PALSIYENG
Subject Teachers