PATHFIT 2

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Republic of the Philippines

ALTAVAS COLLEGE
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Altavas, Aklan

Exercise-based Fitness
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Module 1: Physical Fitness and

Wellness

Defining Physical Fitness

Physical fitness refers to your body systems' capacity to function effectively

together to allow you to be healthy and perform daily living activities. Being physically
fit means completing everyday tasks with the minimum possible effort. A fit person
can do school work, do duties at home, and have enough time to enjoy sports and
other leisure activities.

According to the MIT Medical Center for Health Promotion and Wellness
(n.d.), "physical fitness is to the human body what fine-tuning is to an engine. It
enables us to perform up to our potential. Fitness can be described as a condition
that helps us look, feel, and do our best. Physical fitness involves the performance of
the heart and lungs and the muscles of the body. And, since what we do with our
bodies also affects what we can do with our minds, fitness influences to some degree
qualities such as mental alertness and emotional stability."

The Eleven (11) Components of Physical Fitness

The 5 Components of Health-Related Fitness

It is easier to understand physical fitness by analyzing its components or

parts. Health-related fitness is fitness program that are prescribed to improve the
general health of the individual. The five health related fitness components are:

- Cardiovascular endurance: the ability to perform exercises at moderate-

to vigorous intensities for a prolonged period of time.
- Muscular strength: how much force your muscles can exert or how heavy
weights they can lift.
- Muscular endurance: the ability of your muscles to sustain exercise for a
period of time.
- Flexibility: the ability to move muscles and joints through a full range of
motion.
- Body composition: your body’s ratio of fat mass to fat-free mass like
muscle and bone.
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The 6 Components of Skill-Related Fitness

While health-related fitness is important for everyone, skill-related fitness is

more personal. Once a person has met all of their health-related fitness goals, it is
good to expand into areas of interest with skill-related fitness training. These are not
all equally important to everyone. One person may want to develop in only one skill-
related area, while someone else might want to develop in three or four areas. The
six skill-related components of fitness are:

- Agility – The ability of the individual to change direction or position in

space with quickness and lightness of movement.
- Balance – Is the ability to keep an upright posture while either standing
still or moving. Good balance in essential in many activities like skating,
surfing, skiing, and gymnastics.
- Coordination – The ability to integrate the sense with muscles so as to
produce accurate, smooth and harmonious body movement.
- Speed – Is the ability to cover a distance in a short amount of time. Speed
is a very important factor in many sports and activities. Short runs are
used to evaluate speed.
- Power – Refers to the ability of the muscles to release maximum force in
the shortest period of time. Football players, swimmers, shot-putters,
discus throwers, and high jumpers are examples of athletes who typically
have a high degree of power.
- Reaction Time – Is the amount of time it takes to start a movement once
your senses signal the need to move. People with good reaction time can
usually start quickly in track and swimming or react quickly in ping pong or
karate.

Defining Wellness

Wellness is the act of consistently practicing healthy habits to achieve better

physical and mental health results, so you prosper while living, rather than just living.

According to The World Health Organization, wellness is "...a state of

complete physical, mental, and social well-being, and not merely the absence of
disease or infirmity."

Similarly, the National Wellness Institute defines wellness as "a conscious,

self- directed and evolving process of achieving full potential."

Maintaining an optimal level of wellness is utterly essential to a better quality

of life. Wellness matters as everything we do and every emotion we feel is connected
to our well- being. Our well-being, in effect, strongly influences our behavior and
emotions. It's like in a constant loop. Thus, all of us need to reach optimal wellness to
decrease tension, reduce the likelihood of illness, and ensure positive relationships.
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The Nine (9) Dimensions of Wellness

There are nine dimensions of wellness: occupational, emotional, spiritual,

environmental, financial, physical, social, sexual, and intellectual. Now let us define
each dimension of wellness and identify what makes it different
This dimension is about understanding your feelings, coping
Emotional Wellness
with problems and stress effectively
Environmental This dimension helps us to live in harmony with our
Wellness surroundings by doing something to preserve it
This relates to the process of learning how to handle your
Financial Wellness
financial expenses effectively.
This involves keeping an open mind as you come across new
Intellectual Wellness
ideas and improving your knowledge further.
Occupational This involves keeping an open mind as you come across new
Wellness ideas and improving your knowledge further.
This relates to keeping a safe body and finding treatment when
Physical Wellness
appropriate
This applies to the individual's active involvement in his or her
Sexual Wellness life by discussing the various issues surrounding sexuality and
sexual health
Involves building healthy, nurturing, and supportive
Social Wellness relationships as well as fostering a genuine connection with
those around you.
This helps you to develop a set of spiritual values that will help
Spiritual Wellness
you achieve purpose and meaning

It is important to note that each dimension of wellness is interconnected with

another, and is equally important in pursuing optimum health.

The following are the key principles to keep in mind while creating a fitness program
The training must be customized to the needs of the sport in order
Specificity
to improve fitness in the affected body parts.
Only by training more than usual can fitness be enhanced. You
Overload
must exert considerable effort
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Start slowly and then gradually increase the amount of exercise

Progression
you perform, while maintaining overloading.
Any adaptation that occurs as a result of exercise will be reversed
Reversibility when you cease training. You will lose fitness if you take a break or
do not workout frequently enough

Use the FITT principles to add detail to your fitness program planning
Frequency Decide how often you would like to train.
Intensity Choose how hard you want to work out.
Time Choose how long you will train.
Type Choose which training techniques to employ.

Fundamental Body Movements

Fundamental body movements are the foundations for physical activities

such as games, sports, and recreational activities. They are a specific collection of
skills that involve various body parts but should NOT be confused with sporting
abilities. Before anyone can participate in physical activities requiring body
management and skillful movement, basic movement skills must first be mastered
before learning more complex, specialized skills such as those needed for games,
sports, and recreational activities.

Types of Fundamental Body Movements

Locomotor movements refer to the body's movements, where the body

travels from one location to another point. There are eight major locomotor
movements. These are classified as either even movements or as irregular
movements. Even rhythmic movements are made up of equal, unchanging actions.
These movements include walking, running, hopping, leaping, and jumping. Uneven
rhythm movements consist of unequal actions. They also sometimes incorporate
alternating actions. These movements include skipping, galloping, sliding.

Non-locomotor movements, sometimes called axial movements, refer to

the body's movements without allowing the body to travel. Bending, shaking,
stretching, swaying, swinging, turning, twisting, and wiggling are examples, although
nonlocomotor movements can be combined with locomotor movements (e.g., walk
and arm swing).
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Fundamental Movement Skills

Fundamental movement skills are a particular set of skills that require the
use of different body parts, such as feet, legs, shoulders, body, head, arms, and
hands. They are the foundation for more advanced and specialized skills that
learners will need to participate in various games, sports, and leisure activities during
their lives.

Fundamental movement skills can be categorized into three groups:

1. Body management skills which involve balancing, maintaining equilibrium and

postural control of the body in stillness and in motion such as rolling, stopping,
stretching, bending, twisting, landing, climbing, and turning;
2. Locomotor skills which involve transporting the body in any direction from one
point to another such as walking, running, jumping, hopping, galloping, marching
and skipping;
3. Object control skills require controlling implements and objects such as balls,
hoops, bats, and ribbons that involve the use of body parts, such as hands and
feet.

Two Types of Object Control Skills

a. Propulsive skills are those that involve sending an object away from the
body. Examples include throwing, kicking, or batting a ball.

b. Receptive skills involve receiving an object.

Examples include catching a ball or receiving a shuttlecock from an opponent in
the game of badminton.

Movement Concepts

The following movement concepts (or elements of movement) which are

studied in the Physical Education curriculum includes:

1. Body awareness. Learning a person's body parts and understanding what the
parts can do, and moving the parts.
2. Spatial awareness. Knowing how much space the body occupies and utilizing
the body in physical space.
3. Directional awareness. Understanding left and right, up and down, in and out,
top and bottom, and front and back;
4. Temporal awareness. The construction of an internal time structure that
identifies movement-time relationships; and
5. Relationship awareness. Understanding with what the body makes movements,
or with whom the body makes movements.
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Movement Strategies

Movement strategies refer to various approaches that will help you or your
team successfully achieve a movement outcome or goal. Movement strategies
include moving into physical space to receive a pass from a teammate or hitting a
ball away from opponents to make it difficult to retrieve or return the ball. Different
games and sports may require similar activities or goals and will use identical
movement strategies to achieve success. (Movement strategies - Australian
Curriculum Health Physical Education, 2014)

Movement Principles

Movement principles provide a solid foundation for physical activities in any

environment, with or without any equipment. They can be introduced in simple, age-
appropriate ways to help students improve their movements' efficiency and
effectiveness. The application of these principles becomes more refined as
movement competence improves. Some movement principles include:

1. Balance. The capacity to sustain the body's line of gravity within the support
base with minimal postural sway.
2. Centering. Your human body's core, where all body movements emanate and
hold you as you move together.
3. Center of gravity. The balance point or that point where all the body's weight is
distributed equally across all sides.
4. Posture. The bodies presumed position either with support during muscle activity
or a coordinated action by a group of muscles working to maintain stability.
5. Gesture. The use of the body to convey emotions and ideas through movement
patterns as an expressive instrument.
6. Rhythm. The pattern and emphasis of beats.
7. Breathing. The use of inhalation and exhalation to give fluidity and harmony to a
person's movement.

Module 2: Physical Activity and

Physical Exercise

Defining Physical Activity

The World Health Organization (WHO) defines physical activity (PA) as any
bodily movement produced by skeletal muscles that involves energy expenditure. It
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encompasses all bodily movements, whether for recreation, transporting to and from
places, or as part of a person's choice or career. It can be both moderate and
vigorous intensity, which benefits health, quality of life, well-being, and lower your
risk of getting diseases such as heart disease, cancer, and diabetes.

Walking, biking, skating, dancing, sports, outdoor recreation, and play are all
great options to be physically active that may be done at any skill level by everyone

The Need for Physical Activity

• reduce the likelihood of having significant health issues such as heart

disease, type 2 diabetes, obesity, as well as some cancers; have decreased
cholesterol levels in your blood;
• lower the burden of chronic diseases while also preventing premature death;
• improve your weight management;
• possess lower blood pressure;
• have greater bone density, stronger muscles and joints, and are less prone to
osteoporosis;
• reduce your chances of tripping;
• recover faster from sickness or bed rest;
• Feel better - with more energy, a better mood, more relax, and better sleep;
and have a healthier mental state.

Physical Activity and Physical Exercise Differentiated

Physical activity is any movement that requires energy from the muscles. In
other words, it is any movement made by a person. Physical exercise, on the other
hand, is defined as movement that is planned, systematic, repetitive, and intentional.
It can also be used to develop or maintain physical fitness.

Defining Body Composition

Body composition is a combination of fat and tissues in your body. The body
is made up of two kinds of fat: body fat and storage body fat.
Your body fat can be found in muscle tissue, under the skin or around the organ.
Not all of the fats are bad for your body, such as essential body fat, which helps
shield internal organs, stocks fuel for energy, and controls important body hormones.
Storage body fat, also known as lean tissue, includes bone, water, muscle,
organ, and tissue. Lean tissues are "metabolically active, burning calories for energy,
while body fat is not." (Scott, 2018)
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Importance of Body Composition

Body composition is used in health and fitness to characterize the

percentages of fat, bone, and muscle in human bodies. The body fat percentage is of
particular relevance because it can be quite useful in determining health. Because
muscle tissue is thicker than fat tissue, analyzing one's body fat is vital to evaluate
one's overall body composition, especially when making health recommendations.
Because of differences in body composition, two people of the same height and
weight may have distinct health difficulties.

Factors Affecting Body Composition

The following factors can influence your body composition:

Age (humans lose muscle mass as they age); sex

(women have more body fat than men);
Genes (play a role in whether you are biologically lean or have a tendency to gain
fat); hormones (can impact on water retention and body composition)

Defining Body Fat Percentage

The Body Fat Percentage (BFP) is a body composition indicator that reflects
how much bodyweight is fat. The percentage of the body that is not fat is called lean
mass.
The formula uses a person’s body mass index (BMI) to estimate their body fat
percentage. For men, the formula is (1.20 x BMI) + (0.23 x Age) – 16.2, while for
women, it is (1.20 x BMI) + (0.23 x Age) – 5.4.

The American Council on Exercise (ACE) provides these ranges of body fat
percentage values for both men and women:
Body Fat Percent Norms for Men and Women
Description Women Men
Essential Fat 10% to 13% 2% to 5%
Athletes 14% to 20% 65 to 13%
Fitness 21% to 24% 14% to 17%
Acceptable 25% to 31% 18% to 24%
Obese Over 32% Over 25%
("Percent Body Fat Norms for Men and Women - ACE", 2018)
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Body Mass Index

The Body Mass Index (BMI) is defined as the body mass divided by the square of the
body height, and is universally expressed in units of kg/m2, resulting from mass in
kilograms and height in meters. BMI is a person’s weight in kilograms (or pounds)
divided by the square of height in meters (or feet). A high BMI can indicate high body
fatness. BMI screens for weight categories that may lead to health problems, but it does
not diagnose the body fatness or health of an individual.

Formula: Weight (kilograms) 30 30 = 20.83(Normal)

Height (meters) 2 (1.20) 2
1.44

Classifications:
Below 18.5 - Underweight
18.5 – 24.9 - Normal
25.0 – 29.9 - Overweight
30.0 – 34.9 - Obese
35.0 above - Extremely Obese

Cardiorespiratory endurance

Cardiorespiratory endurance is a measurement of how well your heart, lungs, and

muscles work together to keep your body active over an extended period. (Frey, 2018)
Increased cardiorespiratory fitness has several health advantages, namely:

• helps improve lung and heart condition;

• reduces the incidence of heart disease, lung cancer, type 2 diabetes, stroke, and
other illnesses;
• Improve the body's ability to endure dynamic exercises; and  boost your sense
of well-being.

Warm-up

Warm-up exercise is a "preparation for physical exertion or a performance by

exercising or practicing gently beforehand, usually undertaken before a performance or
practice."

The benefits of warming up before physical activity can be as follows:

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• to brace yourself mentally and physically for your chosen physical activity;
• to raise your heart rate and blood flow so that more oxygen can enter your
muscles
• to enable and prepare your nerves and muscles to enhance their movement
efficiency;
• to improve your range of motion (flexibility); and improve your athletic
performance.

Cooling Down

Cool-down exercise is "an easy exercise, done after a more intense activity, to
allow the body to transition to a resting or near-resting state gradually."

After physical activity, the benefits of cooling down may be as follows:

• enables the heart rate to return to its resting rate;
• allows a more gradual return of the blood back to the heart and reduces the
potential for adverse cardiovascular outcomes; and
• significantly decrease muscular and skeletal injuries; and improve your athletic
performance.

Resting Heart Rate (RHR)

Resting heart rate (RHR) is "the number of times your heart beats per minute
(bpm) while at complete rest." (Bumgardner, 2019)

To measure your heart rate, simply check your pulse. Place your index and third
fingers on your neck to the side of your windpipe. To check your pulse at your wrist,
place two fingers between the bone and the tendon over your radial artery — which is
located on the thumb side of your wrist.

When you feel your pulse, count the number of beats in 15 seconds. Multiply this
number by four to calculate your beats per minute.

Normal resting heart rate for adults

According to the American Heart Association (AHA), a normal resting heart rate
is between 60 and 100 bpm. But some people may have a resting heart rate that’s lower
than 60 bpm and is still considered normal.
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For example, athletes may find their heart rates are lower, sometimes as low as
40 bpm. Additionally, people taking certain medications, like beta-blockers, may also
have a lower resting heart rate

The table below shows the average normal resting heart rate for adults based on
age.
Age range (years) Average resting heart rate (bpm)
18 to 20 81.6
21 to 30 80.2
31 to 40 78.5
41 to 50 75.3
51 to 60 73.9
61 to 70 73.0
71 to 80 74.2
Over 80 78.1
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Name:___________________________________________ Score: ________

Subject and Section:________________________________ Date: _________

Activity: 5-Minute Warm-Up Exercises

Directions: A warm-up for light physical exercise requires approximately five (5)
minutes which includes light cardiovascular training and several dynamic stretching
exercises that are necessary for the workout you are about to conduct. Perform the
following pre-exercise dynamic stretch exercises for five (5) minutes.

Pre-Exercise
Procedure Duration
Dynamics Stretch
Move your arms across your 1 minute
chest, crisscrossing. Switch back
1. Arm Crossover
and repeat, bringing the opposite
arm to the top. Repeat.
Try to hit your butt with your foot
while walking. Speed things up by
2. Butt Kicks 1 minute
doing this while you are jogging.
Repeat.
Stand with your feet at the level
of your shoulder with your arms
out to the sides to form a 'T'
3. Spinal Rotations 1 minute
pattern. Holding your lower body
still, rotate your upper body back
and forth from right to left.
Stand upright with your feet at
shoulder width. Swing one leg out
4. Hand Walks to the side, and then swing it 1 minute
back across your body in front of
the other leg. Repeat
Lift up your right leg by bending
your knee so that it points out.
5. Hacky Sacks 1 minute
Tap the inside of your right foot
with your left hand without
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leaning or bending forward.

Repeat.
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Name:___________________________________________ Score: ________

Subject and Section:________________________________ Date: _________

Activity: 5-Minute Cool-Down Exercises

Directions: After a fairly grueling workout session, post-exercise cooling helps the
heart rate and blood pressure to recover slowly. Perform these five post
exercise/cooling down static stretches.

Pre-Exercise Static
Procedure Duration
Stretch
Place your left arm over your
1. Arm chest and keep it in stretched
position with your right arm. 1 minute
Crossover
Repeat.
Hold your left foot up against your
2. Quadriceps
butt for 10 seconds. Repeat with 1 minute
Stretch
the right leg.
Lie down with your knees bent,
point your knees to the left and
3. Trunk rotation 1 minute
hold on for 10 seconds. Reverse
and repeat.
Stand with one leg to the front
4. Hamstring and the other to the backside.
1 minute
stretch Bend your back knee and place
your body weight on it.
Side lunge and hold on for 10
5. Groin stretch seconds - reverse legs and 1 minute
repeat.

RUBRIC
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Name:___________________________________________ Score: ________

Subject and Section:________________________________,, Date: _________

5 - Full Accomplishment - The student performed the warm-up and cool down
exercises for 5 minutes each in a clear and consistent manner.
4 - Substantial Accomplishment - The student performed the warm-up and cool down
exercises for 5 minutes each and did so in a somewhat consistent manner.

3 - Little Accomplishment - The student had difficulty performing the warm- up

exercises and cool down exercises for 5 minutes each consistently.

1 - No Accomplishment - The student made no attempt to do the activity

Module 3: Physical Fitness

Components and Exercise

Defining Muscular Strength and Muscular Endurance

Muscular strength is determined by the maximum strength that a muscle can

use in a single effort to counteract some form of resistance. It relates to your ability to
move and lift objects.
On the other hand, muscular endurance refers to your ability to contract
multiple muscles or maintain muscle contraction over an extended period.

Muscular Strength and Muscular Endurance Differentiated

Muscular strength and muscular endurance are directly linked, as muscular

endurance requires a certain amount of muscular strength to maintain or perform
repetitive resistance contractions. Also, your muscular strength increases as your
muscular endurance improve or vice versa.
The key difference between muscle strength and muscle endurance is that the
former refers to the maximum amount of force exerted in a single contraction, while the
latter is a measure of how long a given weight can be moved before exhaustion.
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To illustrate, you use muscular strength when you pick up a heavy object or push
a piece of furniture. Multiple repetitions of fetching a heavy object or pushing a piece of
furniture are instances of muscular endurance.

Benefits of Building Muscular Strength and Muscular Endurance

Some of the advantages of strength and endurance training for exercisers at all
levels are:

• build up lean muscle mass;

• improve your metabolism;
• burn more calories with greater ease;
• help to improve the way that your body looks; and
• improve the quality of your daily activities and movement.

Physical Fitness Test: Push-Up Test (Men Only)

ThePush-Up Fitness Test

(also called the press-up test) measures upper body
strength and endurance. A standard push-up begins with the hands and toes touching
the floor, the body and legs in a straight line, feet slightly apart, the arms at
shoulderwidth apart, extended and at a right angle to the body. Keeping the back and
knees straight, the subject lowers the body to a predetermined point, touches some
other object, or until there is a 90-degree angle at the elbows, then returns to the
starting position with the arms extended. This action is repeated, and the test continues
until they can do no more or have reached the target number of push- ups. (Wood,
2016)

OBJECTIVE: To measure your muscular endurance and upper body strength by

completing a full push-up in 30 seconds.
MATERIALS NEEDED: Exercise mat, stop-watch, student test scorecard
METHOD
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Name:___________________________________________ Score: ________

Subject and Section:________________________________,, Date: _________

1. Take a short warm-up before performing any fitness test.

2. Start by putting a padded mat on the floor, perform a push-up on your hands and toes
with your hands and shoulder-width apart, and fully extend your elbows.
3. On the signal of the student timer, start the push-up test in 30 seconds.
4. While maintaining a straight line from the toes to the hips and the shoulders, lower
your upper body and bend your elbows to 90 degrees.
5. Push back up to the start position. That is one rep.
6. Continue this form, completing as many repetitions as possible without breaking the
form.
7. The student timer will record the total number of correctly completed push-ups in the
student test scorecard and then exchange turn to take the push-up test.
I hereby certify that all the information provided on this physical fitness test is
true, factual, and correct.

___________________________________________
Partner's Name and Signature
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Name:___________________________________________ Score: ________

Subject and Section:________________________________ Date: _________

A modified version of the test is used for women, who tend ave
to h less relative
upper body strength than men. The test is conducted in the same way as above, but
uses a modified, "on the knee" push-up position. (Quinn, 2020)
OBJECTIVE: To measure your muscular endurance and upper body strength by
completing a full push-up in 30 seconds.
MATERIALS NEEDED: Exercise mat, stop-watch, student test score card
METHOD

1. Take a short warm-up before performing any fitness test.

2. Start by putting a padded mat on the floor, perform a modified push-up on your
hands and toes with your hands and shoulder-width apart, and fully extend your
elbows.
3. On the signal of the student timer, begin the modified push-up test in 30 seconds.
4. Drop the hips and bring the hands forward until the elbows, hips, and shoulders form
a straight line.
5. While maintaining a straight position from the knees to the shoulders, lower your
upper body so your elbows bend to 90 degrees.
6. Push back up to the start position. That is one rep.
7. Continue with this form and perform as many repetitions as possible without
breaking the form.
8. The student timer will record the total number of correctly completed modified push-
ups in the student test scorecard and then exchange turn to take the modified
pushup test.
I hereby certify that all the information provided on this physical fitness test is
true, factual, and correct.

___________________________________________
Partner's Name and Signature
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Name:___________________________________________ Score: ________

Subject and Section:________________________________ Date: _________

Side plank pose is a challenging posture that strengthens the abdomen, legs
and arms and promotes mental focus and balance. ("Side plank pose - Yogapedia",
2018)
OBJECTIVE: To increase balance while toning the abdomen (especially the side) and
strengthening the legs and arms in one (1) minute.
MATERIALS NEEDED: Exercise mat, stop-watch, student test score card.

METHOD
1. Take a short warm-up before performing any fitness test. .
2. Start by putting a padded mat on the floor, and practice first the side plank pose.
3. Start with a side plank position, lie on one side with your upper foot placed right on
top of your lower foot, and put your elbow in a straight line under your shoulder.
4. Start the side plank pose test on the student timer signal.
5. Raise your hips and form a straight line from your feet, through your legs, through
the groin, and straight through the middle of your neck.
6. Keep the spinal alignment straight, both horizontally and vertically.
7. Do not let your hips or shoulders tip back or forward. Keep them parallel to the top of
the hip directly over the other hip.
8. The goal is to keep on for 60 seconds. Remember to breathe.
9. The student timer will record the total time of the completed side plank in the student
test scorecard and then exchange turn to take the side plank test.

I hereby certify that all the information provided on this physical fitness test is
true, factual, and correct.

___________________________________________

Partner's Name and Signature

 Physical Fitness Test: Modified Side Plank Test (Women Only)
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Name:___________________________________________ Score: ________

Subject and Section:________________________________ Date: _________

Modifiedside plankpose is a strengthening

and balancingexercisethat
prepares the arms, and core for more advanced arms-balancing poses. (Yogapedia",
2018)

OBJECTIVE: To increase balance while toning the abdomen, especially the extended
side in 45 seconds.
MATERIALS NEEDED: Exercise mat, stop-watch, student test scorecard
METHOD
1. Take a short warm-up before performing any fitness test.
2. Start by placing a padded mat on the floor and then practice the modified side plank
positions from right-hand pose to left-hand pose.
3. Begin in a well-aligned modified side plank pose. Lower your right knee when raising
your left leg. Turn left with your right arm and hand firmly on the mat, shifting support
to the left leg and right arm. Raise the hips and extend the left arm out, forming a
diagonal line from the left foot to the left hand and arm. The right knee remains
under the right hip to provide a solid foundation.
4. On the signal of the student timer, begin the modified side plank pose test.
5. Hold for 45 seconds. Remember to breathe.
6. Exit and drop the left hand to the floor and come back into a modified plank pose.
Repeat the same number of seconds on the opposite side.
7. The student timer will record the total number of correctly completed modified side
plank pose in the student test scorecard and then exchange turn to take the modified
side plank test.

I hereby certify that all the information provided on this physical fitness test is
true, factual, and correct.

___________________________________________

Partner's Name and Signature

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Name:___________________________________________ Score: ________

Subject and Section:________________________________ Date: _________

The leg raise is a strength training exercise which targets the iliopsoas (the
anterior hip flexors). Because the abdominal muscles are used to stabilize the body
during the motion, leg raises are also often used to strengthen the rectus abdomenis
muscle and the internal and external oblique muscles. The lying leg raise is done by
lying on the floor on the back. It is done without apparatus except for possibly cushions
or weights for added resistance. Practitioners generally caution to keep the lower back
in contact with the floor and place hands to sides or under the lower back for support.
(Wikipedia, "Leg raise," 2018)

OBJECTIVE: To improve your core strength and bring considerable benefits for the
strength and flexibility of your hips and lower back in two (2) minutes.
MATERIALS NEEDED: Exercise mat, stop-watch, student test scorecard
METHOD
1. Take a short warm-up before performing any fitness test.
2. Start by placing a padded mat on the floor and then practice first the leg raise pose.
3. On the signal of the student timer, begin the leg raise test.
4. Lie on your back, legs straight.
5. Hold your legs straight and raise them to the ceiling before your butt comes off the
floor. Make sure your toes are pointed. Hold for three (3) seconds.
6. Lower the legs slowly until they're just above the floor.
7. Raise your legs back up. Repeat as many reps as possible within the given time.
8. The student timer will record the total number of correctly completed leg raises in the
student test scorecard and then exchange turn to take the leg raise test.

I hereby certify that all the information provided on this physical fitness test is
true, factual, and correct.

___________________________________________

Partner's Name and Signature

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Name:___________________________________________ Score: ________

Subject and Section:________________________________ Date: _________

Thestarfish crunch is an ab exercise that is great for working the oblique and
transverse abs if you remember to pull your belly button to spine before each crunch.

OBJECTIVE: To tone the core muscles and sculpt the abs in two (2) minutes.
MATERIALS NEEDED: Exercise mat, stop-watch, student test scorecard METHOD

1. Take a short warm-up before performing any fitness test.

2. Start by placing a padded mat on the floor and then begin in a star crunch position.
Lie on the floor, with extended arms and legs, to create the "X" starfish position on
the ground.
3. On the signal of the student timer, begin the starfish crunch test. 4.
4. Bring one arm straight up and diagonally across your body while lifting the opposite
leg.
5. Finish the starfish crunch by lightly touching your shin or try to come as close as
your level of flexibility will allow. 6. Alternate back and forth for each repetition.
6. In two (2) minutes, perform as many repetitions as you can.
7. The student timer will record the total number of correctly completed starfish crunch
pose in the student test scorecard and then exchange turn to take the starfish
crunch test.

I hereby certify that all the information provided on this physical fitness test is
true, factual, and correct.

___________________________________________
Partner's Name and Signature
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PATHIFT2 P a g e | 24

Name:___________________________________________ Score: ________

Subject and Section:________________________________ Date: _________

This modified variation of the starfish crunch is an ab exercise that is

excellent for working the oblique and transverse abs if you remember to pull your belly
button to the spine before each crunch.

OBJECTIVE: To tone the core muscles and sculpt the abs in two (2) minutes.
MATERIALS NEEDED: Exercise mat, stop-watch, student test scorecard
METHOD

1. Take a short warm-up before performing any fitness test.

2. Start by placing a padded mat on the floor and then begin in a modified star crunch
position. Lie on the floor, with extended arms and legs, to create the "X" starfish
position on the ground.
3. On the signal of the student timer, begin the modified starfish crunch test.
4. In one movement, lift shoulders and legs off the ground and hug knees to chest,
engaging core to come up.
5. Slowly lower back down.
6. In precisely two (2) minutes, perform as many repetitions as you can.
7. The student timer will record the total number of correctly completed modified
starfish crunch pose in the student test scorecard and then exchange turn to take
the modified starfish crunch test.

I hereby certify that all the information provided on this physical fitness test is
true, factual, and correct.

___________________________________________
Partner's Name and Signature
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PATHIFT2 P a g e | 25

Name:___________________________________________ Score: ________

Subject and Section:________________________________ Date: _________

Thestep-upis a great all-around exercise that is perfect for all exercisers since it
can be modified to create a killer workout for anyone, whether you have just started an
exercise or have been training for years. It has a low risk of injury and, with a few
adjustments, offers a good cardio workout, strength workout or balance workout.
(Quinn, 2018)

OBJECTIVE: To build leg strength and power in 1 minute.

MATERIALS NEEDED: A sturdy bench or stair, stop-watch, student test scorecard
METHOD
1. Take a short warm-up before performing any fitness test.
2. Before you begin, find a bench that will bend your knee to a 90-degree angle when
you place your foot on it.
3. Assume the step-up position.
4. On the signal of the student timer, begin the step-up test. To start with, place your
entire right foot on the bench/stair.
5. Place your right heel as you step on the bench/stair, move your left foot to meet your
right, so you're standing on the floor.
6. Begin again to the original position by stepping down to the right foot, then left, so
both feet are on the ground.
7. In one (1) minute, take as many steps as you can.
8. The student timer will record the total number of step-ups correctly completed in the
student scorecard and then change the turn to take the step-up test.

I hereby certify that all the information provided on this physical fitness test is
true, factual, and correct.

___________________________________________
Partner's Name and Signature

Physical Fitness Test: Squat Jump

Squat jumps are a powerful plyometric exercise

that strengthens your entire lower body and increases
your heart rate for a significant calorie burn. Squat
Jumps target quads, hamstrings, glutes, and calves
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Name:___________________________________________ Score: ________

Subject and Section:________________________________ Date: _________

while also toning the ab and back muscles. Traditional

squats have been taught and highly emphasized for
toning the butt and the legs; however, the incorporation
of the jump allows for extra strength and muscle
density plus gives you the maximum heart rate for a
high volume of calorie burn leading to fat loss. (Squat
jumps - Gethealthyu.com, n.d.)

OBJECTIVE: To balance your body weight, which results in a stronger core from the
intensified muscle stabilization and better posture in one (1) minute.
MATERIALS NEEDED: Stop-watch, student test scorecard
METHOD

1. Take a short warm-up before performing any fitness test.

2. Start in a squat jump position.
3. Start the squat jump test on the student timer signal.
4. Start standing apart with your hip legs and lower to a squat position by bending your
knees. Keep your spine straight, your chest up, and your knees behind your toes.
For balance, the arms are in front of the chest.
5. Make sure you are using your whole foot to jump, not just your toes, and try not to let
your shoulders lean out of your knees because it can strain and hurt your back.
6. Jump up and swing your arms overhead. Lower your body back to a squat position
when you land to complete one rep.
7. Land as quietly as possible, which requires control.
8. In one (1) minute, perform as many squat jumps as you can.
9. The student timer will record the total number of correctly completed squat jumps on
the student scorecard and then change the turn to take the squat jump test.

I hereby certify that all the information provided on this physical fitness test is
true, factual, and correct.

___________________________________________
Partner's Name and Signature
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Rubric

This rubric explains how your performance on the Physical Fitness Tests will be
graded. Use this rubric to assess the student's performance in the Physical Fitness
Pretest and Post- test.
TYPE OF
2 3 4 5
TEST
Upper body Upper body Upper body The student has
muscle strength muscle strength muscular strength reached the
is poor and is average / may is above average/ performance
needs have enhanced. may have standard. Upper
Push Up enhancement. enhanced. body muscle
Test (30 Male: 11-19 strength is within
seconds) Male: 10 or less Female: 9-15 Male: 20-24 a healthy level.
Female: 8 or less Female: 16-19 Male: 25 or
more.
Female: 20 or
more.
Upper body Upper body Upper body The student has
muscle strength muscle strength muscular strength reached the
is poor and is average / may is above performance
needs have enhanced. average / may standard. Upper
Side Plank enhancement have enhanced. body muscle
Male: 16-25 strength has
Test (1
Male: 12 sec. or Male: 26-34 within a healthy
minute) Female: 11-19
less level. Male: 35
Female: 20-29
Female: 10 sec. or more
or less Female: 30 or
more

Lower body Lower body Lower body The student has

muscle strength muscle strength muscular strength reached the
is poor and is average / may is above performance
Leg Raise needs have enhanced. average / may standard. Upper
Test enhancement have enhanced. body muscle
9-19 strength is within
8 or less 20-29 a healthy level.
30 or more
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Upper and lower Upper and lower Upper and lower The student has
body muscle body muscle body muscular reached the
strength are poor strength is strength is above performance
and needs average / may average / may standard. Upper
enhancement. have enhanced. have enhanced. body muscle
Starfish
Crunch Test strength is within
Male: 8 or less Male: 9-15 Male: 16-24 a healthy level.
Female: 5 or less Female: 6-12 Female: 13-19 Male: 25 or more
Female: 20 or
more
Lower body Upper and lower Lower body The student has
muscle strength body muscle muscular strength met the
is poor and needs strength is is above performance
enhancement. average / may average / may standard. Lower
have enhanced. have enhanced. body muscular
Male: 8 or less strength is within
Step Up Test a healthy level.
Female: 5 or less Male: 9-30 Male: 31-49
Female: 6-15 Female: 16-24
Male: 50 or more
Female: 25 or
more

Lower body Lower body Lower body The student has

muscle strength muscle strength muscular strength met the
is poor and needs is average / may is above performance
enhancement. have enhanced. average / may standard. Lower
have enhanced. body muscular
Squat Jump strength is within
Male: 8 or less Male: 9-19
Test Male: 20-24 a healthy level.
Female: 5 or less Female: 6-15
Female: 16-19
Male: 25 or more
Female: 20 or
more

Defining Flexibility

Flexibility stands for the range of motion of the joints, without stiffness or
discomfort. The degree of flexibility that a person has is determined by muscles and
connective tissues such as ligaments and tendons. It also refers to the muscle's
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strength, which allows for a more excellent range of motion or mobility during physical
activity or exercise.
The range of motion is the distance and direction with which the joints can
move, while mobility is the ability to move without constraint.
Benefits of Flexibility Training
Some of the benefits of flexibility training, according to the American Council on
Exercise (2009) include:
• allows greater freedom of movement and improved posture;
• increases physical and mental relaxation;
• releases muscle tension and soreness; and
• reduces the risk of injury. ("Benefits of Flexibility - ACE," 2009)

Stretching

Stretching exercise is "a form of physical exercise in which a specific muscle or

tendon (or muscle group) is deliberately flexed or stretched to improve the muscle's felt
elasticity and achieve comfortable muscle tone." ("Stretching - Wikipedia," 2020).
Stretching enhances flexibility. It is recommended that you do a light
cardiovascular warm-up for a few minutes before stretching.

The benefits of stretching may be as follows:

• raise the flow of blood to the muscles;

• prepares the body for the physical fitness activity;
• increases the range of motion and muscle elasticity; and
• prevents muscle imbalances that can contribute to physical injury.
The table below shows the different types of stretching exercise styles according to
physioworks.com (2018):

Stretching Exercise Style Definition Example

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1. Static Stretching Considered to be the safest Shoulder Stretch, Triceps

method of stretching. It Stretch, Chest Stretch,
should be held for 20 to 30 Lower Back Stretch, Groin
Stretch, Quadriceps
seconds at a point where
Stretch, Hamstring Stretch,
you can feel the stretch but Calf Stretch, Achilles
do not experience any Stretch
discomfort. If you feel
discomfort, ease back on
the stretch. Do not bounce
when holding the stretch.
2. Ballistic Stretching Performed at speed and The Standing Lunge, Side
prescribed by your sports Arm Swing, Leg Swings,
physiotherapist or elite Overhead Arm Swing
sports coach. They are
often used as a part of your
warm-up for sport or
training.
3. Dynamic Stretching Involve muscle movements Vinyasa Flow, Inchworm,
that move a joint through Dynamic Pigeon, Fire
the full range of movement Hydrant Circles, Leg
Crossovers, Scorpion, Page
that will be required in your
Turns, Frog Walk-In, Frog
chosen sport or activity. Walk-In Twist,
Twisting Reverse Lunge,
2Step Hamstring Stretch
4. Proprioceptive Involves a component of Hold-Relax, ContractRelax,
Neuromuscular stretch - muscle contraction Hold-Relax with
Facilitation (PNF) - and further stretch. This Agonist Contraction
Stretching process is usually repeated
several times and uses a
trick on the muscle spindle
reflex to help elongate your
muscles.

Name:___________________________________________ Score: ________

Subject and Section:________________________________ Date: _________
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Physical Fitness Test: Sit and Reach Flexibility Test

The sit and reach flexibility test is designed to test the lower back and
hamstring muscles flexibility.

OBJECTIVE: To test the flexibility of the lower back and hamstring muscles
MATERIALS NEEDED: A tape measure or meter stick, a box, student test scorecard
METHOD
1. Warm-up to ensure the best possible results and safety measures.
2. To start this test, let the student sit on the floor with both feet straight out against the
box and press the feet against it.
3. Make sure the legs are straight, the knees are pushed down to the floor, and the
palms are turned down.
4. Make them stretch their toes as far as possible over the box.
5. With a tape measure, measure the student's length may reach from the toes to the
fingertips.
6. Please make sure both hands are balanced and one of them does not extend to the
other.
7. The student is permitted to do some practice before their final hold is recorded.
8. The student should not make any movement for their scores to be recorded.

Rubric
Score Standard Interpretation
5 61 cm and above Excellent
4 46 – 60.9 cm Very Good
3 31 – 45.9 cm Good
2 16 – 30. 9 cm Fair
1 0 – 15.9 cm Needs Improvement

I hereby certify that all the information provided on this physical fitness test is
true, factual, and correct.
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P A T H I F T 2 P a g e | 32

___________________________________________
Partner's Name and Signature

Name:___________________________________________ Score: ________

Subject and Section:________________________________ Date: _________

Physical Fitness Test: Shoulder Flexibility Test

Theshoulder flexibility
test is a simple evaluative measurement of the flexibility
and mobility of your shoulder joint. Also known as the reach test or the Apley back
scratch test, it is used to assess your shoulders range of motion (ROM), including
flexion and extension. (Quinn, 2018)

OBJECTIVE: To evaluate the baseline flexibility of the rotator cuff muscle group
(including supraspinatus, infraspinatus, teres minor and subscapularis).
MATERIALS NEEDED: A measuring tape METHOD
1. Raise your left arm over your head.
2. Bend your left elbow and put your left palm on the back of your neck.
3. With your right hand, reach out to your back and place your hands on your neck,
palm up.
4. Slide your left hand down your neck and your right hand up your spine towards
each other.
5. After reaching the extent that you can, the examiner can measure your fingertips'
distance.
6. If you touch your fingertips, the examiner will report it as zero ("0 inches"). If the
fingers overlap, the examiner will mark it as a negative number (e.g., "-1 inch").
7. Then switch your hands to perform the test on the opposite shoulder.

Rubric
Score Standard Interpretation
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5 Fingers overlap Excellent Flexibility

4 Fingers touch Good Flexibility
3 Fingers are less than 2 inches apart Average Flexibility
2 Fingers are more than two inches apart Poor Flexibility
I hereby certify that all the information provided on this physical fitness test is
true, factual, and correct.
___________________________________________
Partner's Name and Signature

Defining Speed Training

Speed training consists of a variety of workouts designed to assist individuals

improve explosive power in the lower body. Speed training regimens, which are used by
runners and athletes to improve their performance, comprise a range of specialized
motions and sprinting tactics aimed to increase acceleration, deceleration, quickness,
and change of direction. Speed training necessitates a high level of strength and power,
yet excess body weight and air resistance can slow the individual down. Speed training
also teaches the body to engage alternative muscle fibers, which can aid reduce
tiredness during lengthy runs or sports activities.

Speed, Acceleration, Velocity, and Reaction Time Differentiated

Speed is the method through which an athlete sprints to cover a distance in the
least amount of time possible (Bompa and Buzzichelli (2019). It is the ability to move
fast on the ground or move limbs rapidly to grip or throw. It is determined by
acceleration (how rapidly someone can accelerate from a motionless position),
maximum speed of movement, and speed maintenance (minimizing deceleration).
Acceleration is defined as the capacity to increase maximum velocity in a short
period of time (Bompa et al., 2019).
Velocity is defined as the rate at which an object's location changes with regard
to time (Haff et al., 2016).
The application of force to the ground is the foundation of speed, acceleration,
and an athlete's ability to attain high velocity sprinting speeds. (Haff et al., 2016).
Reaction time is a measurement of how quickly an organism responds to a
stimulus (Young et al., 2015). The interval of time between the introduction of a stimulus
and the proper voluntary response by the athlete is referred to as reaction time (Young
et al., 2015).

Name:___________________________________________ Score: ________

Subject and Section:________________________________ Date: _________
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Physical Fitness Test: Jumping Rope

Jumping rope is also known as skipping rope. The participants jump over the
skippingrope,balancingthemselves such that their feet do not touchthe ground.
Jumping rope is an excellent speed-increasing workout. Single foot hops are extremely
effective for increasing leg speed. Jumping rope is also utilized to increase flexibility in
several physical therapy exercises.
Five basic Jumping Rope Skills
Front to back
1. Hold your jump rope with the handles at the sides and rope behind your heels
2. Rotate your wrists to generate velocity and help the rope move around the body
3. When the rope moves toward your feet, jump with both feet so the rope can pass
underneath
4. Land in front of your starting position after the jump
5. Repeat step four but land behind your starting position
Scissor step
1. Start with your hands in front of your body holding your jump rope
2. Cross jump to the stride position with one foot forward and one back
3. Jump and reverse your feet position
4. Make sure your feet is about eight to 12 inches apart as you switch Side swing criss
cross
1. Twirl rope on right side then jump
2. Then do the same on the opposite side to criss cross (first)
3. Twirl rope on left side
4. Then do an alternate criss cross (second)
5. Repeat this step and do as much as you can Single foot
1. Hold your rope with the handles at the sides and rope behind your heels
2. Rotate your wrists and make sure the rope goes around your body
3. As the rope moves toward your feet, hop with one leg to allow it to pass underneath
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4. Repeat for as long as you can Alternate foot

1. Make sure you are holding the handles of the rope in each hand
2. Position your body by making sure your head and neck remain neutral and the spine
and torso are tall with the shoulders
3. Make sure to use a light knee and ankle motion while jumping on the balls of the feet
4. When jumping, alternate the feet every time the rope passes through each leg
5. Repeat for as long as you can

OBJECTIVE: To improve physical attributes and maintain cardiovascular rhythm.

MATERIALS NEEDED: Jump rope, stopwatch, student test scorecard
METHOD

1. Hold the rope with your hands at hip level.

2. Swing the rope and leap by rotating your wrists.
3. Jump with both feet at once, one foot at a time, alternating between feet, criss-cross
jumping, jumping over a spinning rope twice in a row, and so on.
4. Repeat until the set is finished.

Master (5) Advanced (4) Intermediate (3) Amateur (2) Beginner (1)
Can complete Can execute Can perform Can Can only do
all five jumping four jumping three jumping accomplish one jumping
rope skills. rope skills. rope skills. two jumping rope skill.
rope skills.
I hereby certify that all the information provided on this physical fitness test is true, factual,
and correct.

Partner's Name and Signature

Defining Balance
Balance refers to your capacity to regulate your body in space by equally
spreading your weight and remaining upright. It is split into two types: static and
dynamic. The capacity to move outside of the body's base of support while retaining
postural control is referred to as dynamic balance. Static balance, on the other hand,
is the capacity to keep the center of mass of the body within its base of support. Both
types of balance are important, and both may be improved with specific workouts.
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Benefits of Balance Training

• Prevent falls and injuries;
• Increase your strength;
• Improve your posture;
• Improve locomotor performance and standing balance;  Enhance your quality of
life.
• Improve dynamic trunk control, sitting and standing balance and movement. 
Enhance physical performance; and  Enhance your quality of life.

Definition of Key Terms

The following terms will be used in judging the students' physical exercise
performance:
• Movement skills. The actions involving the use of muscles in specific ways to
achieve the desired results.
• Excellence in execution. A technique or system of bringing an action to
successful accomplishment.
• Performance. The process or execution of accomplishing an action or task.
• Quality of choreography. The art of organization of the sequence of steps and
movement into order and pattern.
• Attitude. A set of emotions, beliefs, and behaviors toward the event or activity.
• Teamwork. The commitment of the group members to work together to achieve
a common aim.
• Audience impact. The effect of the performance and the interaction of an
audience to the participants.

Music Requirements

• The competitive time requirements for group routine music should NOT be longer
than five (5) minutes.
• The time requirement is open for demonstration or performance purposes.
• The music must be upbeat and fast-paced.
• Music can be selected from any music genre such as pop, rock, disco, or hip-hop
categories.
• Lyrics are allowed, but they should not contain any offensive, provocative, or
excessive profanity.