LESSON 1

PHYSICAL FITNESS
PHYSICAL EDUCATION is the integral part
of school curriculum, that aims to develop
the physical, mental, social, emotional
and spiritual aspects of an individual;
through well selected physical activities
that will help students attain and
maintain their well-balanced life.
 1. Good Health
The value of physical fitness can
never be overstated. It’s only in
physical education classrooms that
students learn the value of taking
care of themselves thru proper
grooming, healthy eating, and
regular exercise.
2. It’s a preventive measure against
disease.
Many doctors today agree that
obesity is a serious health risk.
Without any form of diet
management and control with the
numerous processed food students
intake everyday compounded by a
sedentary lifestyle.
 3. It’s a Program for muscle strength and
fitness.
• Physical education develops the student’s
motor skills and hand-eye coordination.
• It also develops the upper body muscles
through activities like doing push up as well
the lower body muscles through stationary
jumping jacks, 3min running and jumping
exercises. Programs usually have core
training exercises also like doing abdominal
crunches.
 4. It promotes academic learning.
Physical health allows students to
function even better in classrooms. A
good cardiovascular system developed
from regular exercise promotes
excellent blood and oxygen circulation.
This means more nutrients circulate
throughout the body which includes the
brain. This circulation produces longer
attention span during classes allowing
 5. It builds self esteem. Students
who are active in physical activities
like basketball, volleyball, martials
arts and running just to name a few
are more confident with themselves
according to most social school
studies. It’s probably because of the
self discipline and dedication to excel
in a sport that brings out the best in
students.
 6. It develops cooperation,
teamwork and sportsmanship skill.
Most physical education programs
are holistic. The program allows
student to interact together to a
common goal and that is to win and
excel physically. It brings out the
competitive sides of students
working both body and mind but
also promotes sportsmanship.
 7. It promotes a physically active
lifestyle. The purpose of physical
education is to instill in students, at
an early age, the value of self
preservation and choosing a lifestyle
that is good for both the mind and
body.
● PHYSICAL- The basic knowledge of anatomy and physiology would help
individual to appreciate and encourage in engaging more in Physical activities; to
develop to skeletomuscular and cardiovascular and endurance and strength, and
to sustain daily life activities without fatigue.
● Mental - Our nervous system is divided into two; central nervous system and
peripheral system, these two systems played a very important role in our
movements as well as in making right decisions. Physical activities help us to
condition and develop our mind to become more active and alert.
● Social - To have a lot of friends and acquaintances is something that you be proud
of. One way of gaining a lot of friends is to know their temper and how to deal
with it. There are four temperaments; Sanguine, Choleric, Melancholic, and
Phlegmatic. PE helps us to expose ourselves in different people knowing and
applying these things in our life would broaden the horizons of our social life and
we can say we possess a good self esteem within us.
● Emotional - Our emotion makes us feel happy and sad, good and bad, it depends
upon our choices. PE helps us to become more mature individuals through
various physical activities by mingling and playing with other people.
 Spiritual - The spiritual aspect of an individual is
the most important part to be develop.Physical
education through sports activities develop
spirituality by asking and seeking help from God
before competition. Players humbly seek the help
of God to perform well and to win the game. They
even ask the help of others to intercede for their
success. But the ultimate secret of success
whether you win or lose is to accept every situation,
and consider the will of GOD in your life.

Moral - The moral aspect is also developed by

learning camaraderie, sportsmanship, teamwork,
and cooperation in every physical activity.
 COMPONENTS OF
HEALTH-RELATED FITNESS (HRF)
FOR THE FAMILY
Regular physical exercises with the family promote
a healthy and active lifestyle.
• Do the members of your family have enough
energy to avoid fatigue and enjoy life?
If you say “yes”, then “Go.” You are starting right
as you lead your family. You are on the right
track to the condition we call fitness.
 4 Health-Related Components
of Physical Fitness

These focus on factors that prevent the onset

of diseases and problems associated with an
activity.
1. CARDIOVASCULAR FITNESS
This is the ability of the heart (CARDIO) and
circulatory system (VASCULAR) to supply oxygen
to muscles for an extended period of time.
This is also called cardio-respiratory fitness.
A continuous activity such as cycling, 1-km run, and
step test are some examples.
2. MUSCLE STRENGTH AND ENDURANCE
These are the abilities of the muscle to produce effort
and perform work.
Muscular strength refers to the maximum amount of
force a muscle can exert against an opposing
force.
Muscular endurance refers to the ability of the
muscles to work over an extended period of time
without fatigue.
Examples are performing push-ups or sit-ups in a
minute.
3. FLEXIBILITY
This is the ability of the body part to move
at the joint in full range of motion
(ROM).
The most common test is the sit and reach.
4. BODY COMPOSITION
This is the ratio of body
fat to lean body mass
inclusive of bones,
water, muscles, and
connective tissues.

This can be a risk factor

for diabetes, cancer,
arthritis, and other
cardiovascular
diseases.
6 Skill-Related
Components
1. AGILITY
This is the ability to shift the body in
different directions quickly and
efficiently.
3. POWER

This is when a task is

performed as quickly
and as forcefully as
one can. This is the
product of strength
and speed. Examples
are performing a
10-meter sprint or the
long jump.
2. BALANCE

This is the ability to

maintain stability
in static or when
moving, or to hold
the body in a fixed
position while
resisting gravity.
4. SPEED

This is the ability to

perform successive
movements of the
same pattern in the
shortest period of
time.
5. COORDINATION
This is the ability to use the senses like sight,
hearing, and breathing, together with body
parts in performing motor tasks smoothly and
accurately.
6. REACTION TIME

This is the ability to react

and make decisions.
 HEALTH-RELATED FITNESS
(HRF)TESTS
The family’s quest for fitness and wellness
focuses on some preparations for
Health-related fitness tests. You must
ensure that the conduct of these tests
wit your family members will be able to
assess their strengths and weaknesses
in the components of the Health-related
fitness (HRF).
 A. Prepare for the tests.

1. Wear the appropriate attire.

2. Do the warm-up exercises on your own or with
a partner.
3. Re-orient yourself on the proper conduction as
well as the proper execution of the tests and
recording of test results.
4. Perform the tests without exerting maximum
effort.
5. Observe safety in performing the tests.
B. Perform the HRF tests as test
taker and as a partner.
 C. Record the results of
the tests.

1. Body Mass Index (BMI) – This is to get the

Body Mass Index (BMI) use the following
formula:

BMI = weight (in kilograms)

Height (in meters)²
 Example

WEIGHT CLASSIFICATION
Below 18.8 Underweight
18.6 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 and above Obese
 2. Weight – this is the
heaviness and lightness
of a person.
EQUIPMENT - weighing scale
TEST TAKER - With light clothing, stand still
on the center of the scale with
bare feet.
PARTNER - Scale must be at zero point
and recorded in kilograms.
SCORING - Record the body mass to the
nearest 0.5 kg.
 3. Height – This is the
distance between the floor
to the top of the head in
standing position.
Equipment – A firm, even flat wall, L-square, tape
measure laid on the concrete wall with zero point
starting on the floor.
Test Taker – With bare feet, stand erect with your
heels, buttocks, and shoulders pressed against the
wall with a tape measure.
Partner – Place the L-square against the wall with
the base at the top of the head of the test taker.
Record in meters.
 4. Weight Circumference – This
is the presence of visceral fat
on the waist, a risk factor for
cardiovascular diseases and
diabetes.
Equipment – Tape measure
Test Taker – With light clothing, bare
your waist and wrap the tape measure
around the waist.
Partner – Record the score in standard
centimeters.
 RISK MEN WOMEN
Centimeters Inches Centimeters Inches
Very High ˃ 120 ˃ 47 ˃ 110 ˃ 43.5
High 100-120 39.5 – 47 90 – 109 35.5 – 43
Normal 102 40 88 34.6
Low 80 – 99 31.5 – 39 70 – 89 28.3 – 35
Very Low ˂ 80 ˂ 31.5 ˂ 70 ˂ 28.5
BENEFITS OF
PHYSICAL
FITNESS
TESTS
1. Increases muscle tone and strength
and decreases susceptibility to
injuries and illness.
2. Improves posture, bone mineral
density, and reduces risk of
osteoporosis
3. Increases efficiency of the
respiratory and circulatory systems
4. Improves blood pressure and
decreases the risk of cardiovascular
diseases and strokes
5. Improves metabolism and
decreases body fat and risks to
diabetes and some cancers
6. Increases energy level, thus
improves self-esteem and
self-confidence.