What is It

Physical Fitness as Defined

A person who is free from illnesses and can do physical or sports activities
and still has an extra energy to do more activities is considered to be physically fit.
Physical fitness is a combination of health fitness and body fitness. Health fitness
refers to your body’s ability to fight off diseases. Body fitness, on the other hand,
refers to the ability to do strenuous physical or sports activities without getting
tired easily. It is not enough for someone to only look good and feel good in order to
be called physically fit. An individual should consider the kind of lifestyle he/she
has including the food he/she takes every day for these can lead him/her to better
health.

Health Related Fitness

This is primarily associated with disease prevention and functional health.

Participating in regular health-related fitness helps you control your weight, prevents
diseases and illness, improves mood, boosts energy, and promotes better sleep.

Health Related Fitness Components

1. Body Composition – The combination of all the tissues that make up the body
such as bones, muscles, organs and body fat.
2. Cardiovascular Endurance – The ability of the heart, lungs, blood vessels, and
blood to work efficiently and to supply the body with oxygen.
3. Flexibility – The ability to use joints fully through a wide range of motion.
4. Muscular Endurance – The ability to use muscles for a long period of time
without tiring.
5. Muscular Strength – The ability of the muscles to lift a heavy weight or exert a lot
of force one time
Skills Related Fitness Components

1. Agility – The ability to change body positions quickly and keep the body
under control when moving.
2. Balance – The ability to keep the body in a steady position while standing and
moving.
3. Coordination – The ability of the body parts to work together when performing
an activity.
4. Power – The ability to combine strength with speed while moving.
5. Reaction Time – The ability to move quickly once a signal to start moving is
received.
6. Speed – The ability to move all or a part of the body quickly.

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Specific Components of Physical Fitness

1. Agility –The ability of the individual to change direction or position in space

with quickness and lightness of movement while maintaining dynamic balance.
2. Balance – The ability to control organic equipment neuro-muscularly; a state of
equilibrium.
3. Coordination - The ability to integrate the body parts to produce smooth motion.
4. Endurance – The ability to sustain long continued contractions where a number
of muscle groups are used; the capacity to bear or last long in a certain task
without undue fatigue.
5. Flexibility – The quality of plasticity, which gives the ability to do a wide range of
movement.
6. Organic Vigor – It refers to the soundness of the heart and lungs which
contributes to the ability to resist disease.
7. Power – The ability of the muscles to release maximum force in the shortest period
of time.
8. Speed – The ability to make successive movements of the same kind in the shortest
period of time.
9. Strength – The capacity to sustain the application of force without yielding or
breaking; the ability of the muscles to exert efforts against resistance.

Physical Activity and Exercise

Activities done by the skeletal muscles that utilize energy are called Physical
Activities. Activities you are doing at home or in school are considered to be
physical activity. It is classified into 4 domains: occupational, domestic,
transportation, and leisure time.

1. Occupational – These are the activities you do at your workplace (i.e. lifting
computers and books, going your friend’s desk, or preparing lunch at the
pantry).
2. Domestic – These are the activities you do at home (i.e. washing clothes and
dishes, gardening, carpentry, baking, or cleaning the house).
3. Transportation – These are the activities that involve travelling (i.e. riding a
jeepney, tricycle, motorcycle, or bikes).
4. Leisure Time – These are the activities you do during recreational activities (i.e.
playing, swimming, hiking, or craft making).

Exercise, according to a study by Buckworth and Dishman, is the “planned,

structured, repetitive bodily movements that someone engages in for the purpose
of improving or maintaining physical fitness or health.

Aerobic, Muscle-strengthening, and Bone-strengthening Activity

Aerobic
Aerobic activities, also called endurance activities, are physical activities in
which people move their large muscles in a rhythmic manner for a sustained
period.

Muscle-Strengthening Activity
This kind of activity, which includes resistance training and lifting weights,
causes the body’s muscles to work or hold against an applied force or weight.

Bone-Strengthening Activity
This kind of activity, sometimes called weight-bearing or weight-loading

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activity, produces a force on the bones that promotes bone growth and strength.

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Barriers to Physical Activities

We understand the benefits of physical activities to our health especially to

our body but there are circumstances when we become lazy in performing physical
activities. Below are some of the barriers that hinder us to do physical activities:
1. Lack of time
2. Social Support
3. Lack of Energy
4. Lack of Motivation
5. Fear of Injury
6. Lack of Skill
7. High Costs and Lack of Facilities
8. Weather Conditions

Eating Habits

The term eating habits (or food habits) refers to why and how people eat, which
foods they eat, and with whom they eat, as well as the ways people obtain, store,
use, and discard food. Individual, social, cultural, religious, economic,
environmental, and political factors all influence people's eating habits.

Influences on Food Choices

There are many factors that determine what foods a person eats. In addition
to personal preferences, there are cultural, social, religious, economic,
environmental, and even political factors.

Individual Preferences
Every individual has unique likes and dislikes concerning foods. These
preferences develop over time and are influenced by personal experiences such as
encouragement to eat, exposure to a food, family customs and rituals, advertising,
and personal values.

Cultural Influences
A cultural group provides guidelines regarding acceptable foods, food
combinations, eating patterns, and eating behaviors. Compliance with these
guidelines creates a sense of identity and belonging for the individual.

Social Influences
Members of a social group depend on each other, share a common culture,
and influence each other's behaviors and values. A person's membership in
particular peer, work, or community groups impacts food behaviors.

Religious Influences
Religious proscriptions range from a few to many, from relaxed to highly
restrictive. This will affect a follower's food choices and behaviors.

Economic Influences
Money, values, and consumer skills affect what a person buys. The price of a
food, however, is not an indicator of its nutritional value. Cost is a complex
combination of a food's availability, status, and demand.

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Environmental Influences
The influence of the environment on food habits derives from a composite
of ecological and social factors. Foods that are commonly and easily grown within a
specific region frequently become a part of the local cuisine.

Political Influences
Political factors also influence food availability and trends. Food laws and
trade agreements affect food availability and prices within and across countries.
Food labeling laws determine The consumers’ knowledge on the food they
purchase.
Eating habits are the results of both external and internal factors such as
politics and values, respectively. These habits are formed, and may change, over a
person's lifetime.

Improving Your Eating Habits

When it comes to eating, we have strong habits. Some are good (I always eat
breakfast.), and some are not so good (I always clean my plate.). Although many of
our eating habits were established during childhood, it does not mean it is too late
to change them.

Making sudden, radical changes to eating habits such as eating nothing but
cabbage soup, can lead to short term weight loss. However, such radical changes
are neither healthy nor a good idea and will not be successful in the long run.
Permanently improving your eating habits requires a thoughtful approach in which
you reflect, replace, and reinforce.

 REFLECT on all of your specific eating habits, both bad and good, and your
common triggers for unhealthy eating.
 REPLACE your unhealthy eating habits with healthier ones.
 REINFORCE your new, healthier eating habits.

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 What’s More

You are done now with the discussion portion. At this point, you will experience the
physical fitness test designed by the Department of Education.

Task 1: Health-Related Fitness Test

Body Composition – is the body’s relative amount of fat

to fat-free mass.

Body Mass Index (BMI)

Formula for Computing Body Mass Index
Weight (in kilogram)
Height (in meters)2

Example: 30 = 30 = 20.83 (Normal)

(1.20)2 1.44

Classification
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 – Above Obese

1. Weight refers to the heaviness of a person.

Equipment
Weighing or bathroom scale calibrated properly.
Procedure:
For the Tester:
a. Wear light clothing before weighing
b. On bare feet, stand erect and still with weight
evenly distributed on the center of the scale.
For the Partner:
a. Before the start of weighing, adjust the scale to zero
b. Record the score in kilogram
Scoring – record the body mass to the nearest 0.5 kilogram

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 2. Height is the distance between the feet on the floor to the top of the head
in a standing position.

Equipment:
a. Tape measure laid flat to a concrete wall where zero point starts
on the floor
b. L-square
c. An even and firm floor and flat wall
Procedure
For the Tester:
a. Stand erect on bare feet with heels, buttocks and shoulders
pressed against the wall where a tape measure is attached.
For the Partner:
a. Place the L-square against the wall with the base at the top of
the head of the person being tested. Make sure that the L-square
when placed on the head of the student, is straight and parallel
to the floor.
b. Record the score in meters.

Scoring – record the standing height to the nearest 0.1 centimeter

***1 meter = 100 centimeters

Flexibility – is the ability of the joints and muscles to move through its full range of
motion.

Zipper Test

Purpose: to test the flexibility of the shoulder girdle

Equipment
a. Ruler

Procedure
For the Tester
a. Stand erect.
b. Raise your right arm, bend your elbow, and reach your back as far
as possible. To test the right shoulder, extend your left arm down
and behind your back, bend your elbow up across your back, and
try to reach/across your fingers over those of your right hand as if
to pull a zipper or scratch between the shoulder blades.
c. To test the left shoulder, repeat the procedures a and b with the left
hand over the shoulder.

For the Partner

a. Observe whether the fingers touched or overlapped each other, if not,
measure the gap between the middle fingers of both hands.
b. Record distance in centimeters.

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 Scoring record zipper test to the nearest 0.1 centimeter

Score Standard Interpretation

5 Fingers overlapped by 6 cm. and Excellent
above
4 Fingers overlapped by 4 – 5.9 cm Very good
3 Finger overlapped by 2- 3.9 Good
2 Fingers overlapped by 0.1 – 1.9 cm Fair
1 Just touched the fingers Needs
Improvement
0 Gap of 0.1 or wider Poor

Cardiovascular Endurance is the ability of the heart, lungs and blood vessels to
deliver oxygen to working muscles and tissues, as well as the ability of those muscles
and tissues to utilize the oxygen. Endurance may also refer to the ability of the
muscles to do repeated work without fatigue.

3- Minute Step Test

Purpose: to measure cardiovascular endurance

Equipment
a. Step
Height of step: 12 inches
b. Stopwatch
c. Drum, clapper, clicker, metronome with
speaker or any similar device.
Procedure:
For the Tester
a. Stand at least one foot away from the step
or bench with trunk erect and eyes
looking straight ahead.
b. The first step of the sequence should be alternate. At the signal “GO”,
step up and down the step/bench for 3 minutes at a rate of 96 beats
per minute. One step consists or 4 beats – up with the left foot (ct.1),
up with the right foot (ct. 2), down with the left foot (ct. 3), down with
the right foot (ct. 4) for the first sequence. Then up with the right foot
(ct. 1), up with the left foot (ct. 2), then down with the right foot (ct.
3), down with the left foot (ct. 4) for the second sequence. Observe
proper breathing (inhale through the nose, exhale through the
mouth).
c. Immediately after the exercise, stand and locate your pulse and in five
(5) seconds, or at a signal, start to get the heart rate.
d. Don’t talk while taking the pulse rate.
e. Count the pulse beat for 10 seconds and multiply it by 6.
For the Partner
a. As the student assumes the position in front of the step, signals,
“Ready” and “Go”, start the stopwatch for the 3-minute step test.
b. After the test, allow the performer to locate his/her pulse in 5 seconds.
c. Give the signal to count the pulse beat
d. Let the performer count his/her pulse beat for 10 seconds and
multiply it by 6.
Scoring – record the 60-second heart rate after the activity.

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Strength is the ability of the muscles to generate force against physical objects.

Push Ups

Purpose: to measure strength of the upper extremities

Equipment
a. Exercise mats or any clean mat
Procedure
For the Tester
a. Lie down on the mat. Face down in standard
push-up position: palms on the mat about shoulder
width, fingers pointing forward, and legs straight,
parallel, and slightly apart, with the toes supporting the feet.
b. FOR BOYS: Straighten the arms, keeping the back and knees straight,
then lower the arms until there is a 90-degree angle at the elbows
(upper arms are parallel to the floor).
FOR GIRLS: With knees in contact with the floor, straightens the arms,
keeping the back straight, then lowers the arms until there is a 90-
degree angle at the elbows (upper arms are parallel to the floor).
c. Perform as many repetitions as possible, maintaining a cadence of 20
push-ups per minute. (2 seconds going down and 1 sec going up).
d. A maximum of 50 push-ups for boys and 25 push-ups for girls.
For the Partner
a. As the tester assumes the position of push-ups, start counting as the
tester lower his/her body until he/she reaches 90-degree at the
elbow. The partner should stand in front of the tester and his/her
eyes should be close to elbow level to accurately judge the 90 degrees
bend.
b. Make sure that the performer executes the push-ups in the correct
form.
c. The test is terminated when the performer can no longer execute the
push-ups in the correct form, is in pain, voluntarily stops, or cadence
is broken.
Scoring – record the number of push-ups made.

Score Standard Interpretation

5 33 and above Excellent
4 25-32 Very Good
3 17-24 Good
2 9-16 Fair
1 1-8 Needs Improvement
0 Cannot Execute Poor

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Task 2: Skills-Related Fitness

Speed is the ability to perform a movement in one direction in the shortest period of
time.

40- Meter Sprint

Purpose: to measure running speed

Equipment
a. Stopwatch
b. Running area with known measurement (40 meters)
Procedure:
For the Tester
a. At the signal “Ready”, stand behind the take-off line,
the tips of the shoes should not go beyond the line and assumes a
crouch position.
b. At the signal “Get Set”, assume an un-crouch position (buttocks up)
with both hands on the starting line.
c. At the signal “GO”, run to the finish line as fast as you can.
For the Partner
a. Set the stopwatch to zero (0) point.
b. At the signal “GO”, start the watch and stop it as the performer crosses
the finish line.
c. Record time in the nearest 0:00:01 seconds.
Scoring – record the time in nearest minutes and seconds.

Standard Norms in Seconds

Boys
Age 9-12 13-14 15-16 17 and above
Excellent <6.0 <5.0 <4.5 <4.0
Very Good 6.1 -7.7 5.1 – 6.9 4..6 – 4.1 – 5.4
5.4
Good 7.8 – 8.5 7.0 – 8.0 5.5 – 7.0 5.5 – 6.5
Fair 9.5 – 8.6 8.1 – 9.1 7.1 – 8.1 6.6 – 7.5
Needs >9.6 >9.2 >8.2 >7.6
Improvement

Standard Norms in Seconds

Girls
Age 9-12 13-14 15-16 17 and above
Excellent <7.0 <6.5 <5.5 <4.5
Very Good 7.1 – 8.4 6.6. – 7.6 5.6 – 6.1 4.6 – 5.9
Good 8.5 – 9.5 7.7 – 8.8 6.2 – 7.2 6.0 – 7.0
Fair 9.6 – 10.5 8.9 – 9.5 7.3 – 8.5 7.1 – 8.1
Needs >10.6 >9.6 >8.6 >8.2
Improvement

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Power is the ability of the muscle to transfer energy and release maximum force at
a fast rate.
Standing Long Jump

Purpose – to measure the explosive strength and power of the leg muscles.
Equipment
a. Tape measure/meter stick / any measuring device
Procedure
For the Tester
a. Stand behind the take-off line with feet parallel to
each other, the tips of the shoes should not go
beyond the line.
b. Bend knees and swing arms backward once,
then swing arms forward as you jump landing on
both feet. Try to jump as far as you can.
c. Do not control the momentum of the jump (continuously move forward)
d. Must land on both feet.
e. Perform the test twice in succession.
For the Partner
a. Place zero (0) point of the tape measure and the take-off line.
b. After the jump, spot the mark where the back of the heel or either feet
of the tester has landed nearest to the take line.
c. Record the distance of the two trials.

Score Standard Interpretation

5 201 cm and above Excellent
4 151 cm – 200 cm Very Good
3 126 cm-150 cm Good
2 101 cm – 125 cm Fair
1 55 cm – 100 cm Needs Improvement

Agility is the ability to move in different directions quickly using a combination of

balance, coordination, speed, strength and endurance.

Hexagon Agility Test

Purpose: to measure the ability of the body to move in different directions

quickly.
Equipment
a. Tape measure
b. Stopwatch
c. Chalk or masking tape
Hexagon Size
a. Length of each side is 18 inches
b. Each angle is 120 degrees
Procedure
For the Tester
a. Stand both feet together inside the
hexagon facing the marked side.
b. At the signal “GO”, using the ball of the feet, with arms bent in front,
jump clockwise over the line, then back over the same line inside the
hexagon. Continue the pattern with all the sides of the hexagon.
c. Rest for one (1) minute.

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 d. Repeat the test counterclockwise.
For the Partner
a. Start the time at the signal go and stop once the performer reaches the
side before the side where he/she started.
b. Record the time of each revolution.
c. Restart the test if the performer jumps on the wrong side or steps on
the line.
Scoring – Add the time of the two revolutions and divide by 2 to get the
average. Record the time in the nearest minutes and seconds.

Score Standard Interpretation

5 5 seconds and below Excellent
4 6-10 seconds Very Good
3 11-15 seconds Good
2 16-20 seconds Fair
1 21-25 seconds Needs Improvement
0 Over 25 seconds Poor

Reaction Time is the amount of time it takes to respond to a stimulus.

Stick Drop Test

Purpose: to measure the time to respond to a

stimulus
Equipment
a. 12-inch ruler
b. Armchair or table and chair
Procedure
For the Tester
a. Sit on the armchair or chair next to the table so
that the elbow and the lower rests on the
desk/table comfortably.
b. Place the heel of the hand on the desk/table so that the fingers and
thumb extend beyond. Fingers and thumb should at least be one (1)
inch apart.
c. Catch the ruler/stick with the thumb and index finger without lifting
the elbow from the desk/table as the partner drops the stick. Hold the
stick while the partner reads the measurement.
d. Do this thrice.
For the Partner
a. Hold the ruler or stick at the top, allowing it to dangle between the
thumb and fingers of the performer.
b. Hold the ruler/stick so that the 12-inch mark is even between the
thumb and the index finger. No part of the hand of the performer
should touch the ruler/stick.
c. Drop the ruler/stick without warning and let the tester catch it with
his/her thumb and index finger.
d. Record the score on the upper part of the thumb.

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 Scoring – Record the middle of the three scores (for example: if the scores are
21, 18 and 19, the middle score is 19). In cases where two (2) scores are the
same (for example 18, 18, 25), the repeated scores shall be recorded.

Score Standard Interpretation

5 0 – 2.4 cm Excellent
4 5.08 cm – 10.16 cm Very Good
3 12.70 cm – 17.78 cm Good
2 20.32 cm – 25.40 cm Fair
1 27.94 cm – 30.48 cm Needs Improvement
0 Did not catch Poor

Coordination is the ability to use the senses with the body parts to perform motor
tasks smoothly and accurately.

Juggling

Purpose: To measure the coordination of the eye

and hand.
Equipment
a. Sipa (washer weighing 4gms. with 5-inch straw)
or 20 pcs bundled rubber bands/ any similar
local materials weighing 4 gm.
Procedure
For the Tester
a. Hit the sipa/rubber bands/similar local material alternately with the
right and left palm upward. The height of the material being tossed
should be at least above the head.
For the Partner
a. Count how many times the performer has hit the material with the
right and left hand.
b. Stop the test if the material drops or after two (2) minutes.
c. There shall be three (3) trials.
Scoring – Record the highest number of hits the performer has done.

Score Standard Interpretation

5 41 and above Excellent
4 31-40 Very Good
3 21-30 Good
2 11-20 Fair
1 1-10 Needs Improvement

Balance is the maintenance of equilibrium while stationary or while moving.

Stork Balance Stand Test

Purpose: to assess one’s ability to maintain equilibrium.

Equipment
a. Flat, non-slip surface
b. Stopwatch

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Procedure
For the Tester
a. Remove the shoes and place hands on the hips
b. Position the right foot on the side of the knee
of the left foot.
c. Raise the hell to balance on the ball of the foot.
d. Do the same procedure with the opposite foot.
For the Partner
a. Start the time as the hell of the performer is raised off the floor.
b. Stop the time if any of the following occurs:
 The hand/s come off the hips.
 The supporting foot swivels or moves (hops) in any direction.
 The non-supporting foot loses contact with the knee.
 The heel of the supporting foot touches the floor.
c. There shall be three (3) trials.
Scoring – Record the time taken on both feet in nearest seconds and divide
the score to two (2) to get the average percentage score.

Score/ 9-12 13-14 15-16 17 and above Interpretation

Age
5 41-60 81-100 121-150 161-180 sec Excellent
sec sec sec
4 31-40 61-80 sec 91-120 sec 121-160 sec Very Good
sec
3 21-30 41-60 sec 61-90 sec 81-120 sec Good
sec
2 11-20 21-40 sec 31-60 sec 41-80 sec Fair
sec
1 1-10 sec 1 – 20 sec 1-20 sec 1-40 sec Needs
Improvement

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 PHYSICAL FITNESS TEST SCORECARD
Name: Sex: Age:

Task 1: Health-Related Fitness Test

A. Body Composition: Body Mass Index (BMI)

1. Body Mass Index (BMI)

Height (meters) Weight (Kilograms) BMI Classification

B. Cardiovascular Endurance: 3-Minute Step

Heart Rate per Minute
Before the Activity After the Activity

C. Strength
1. Push up 2. Basic Plank
Number of Push ups Time

D. Flexibility
1. Zipper Test 2. Sit and Reach
Overlap/Gap (centimeters) Score
Right Left First Try Second Try Third Try

Task 2: Skill-Related Fitness Test

A. Coordination: Juggling Score:

B. Agility: Hexagon Agility Test

Clockwise: Time(00:00) Counterclockwise: Time (00:00) Average

C. Speed: 40 Meter Sprint Time:

D. Power: Standing Long E. Balance: Stork Balance Stand Test

Jump
Distance (centimeters) Right Foot: Time (00:00) Left Foot: Time (00:00)
First Trial Second Trial

F. Reaction Time: Stick Drop Test

1st Trial 2nd Trial 3rd Trial Middle Score

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