Lesson 1 - PE10 - Fitness

FITNESS TEST
MANAGEMENT
OBJECTIVES:
Asses physical activity

habits
Express the importance of
physical and fitness test
Undertake Physical Fitness
Test
L E T ’ S R E F L E C T:
1 CORINTHIANS 6:19-20
Do you not know that your bodies are

19
temples of the holy spirit, who is in you,

whom you have received from God? You
are not your own; 20 you were bought at a
price. Therefore honor god with your
bodies.
QUICK
RECALL!
•What are the two
components of Physical
Fitness?
•Can you name the
subcomponents of HRF and
SRF?
HELP Philosophy:
“Health is available to
Everyone for a Lifetime,
and it is Personal”
© Fitnessgram
H HEALTH comes from regular physical activity and the
development of health related fitness.
E Physical activity and fitness are for EVERYONE

regardless of age, gender, or ability.
L Physical activity and physical fitness are for the

LIFETIME.
P Physical activity programs should be designed to meet

PERSONAL needs and interests.
TERMS TO UNLOCK:
•PHYSICAL ACTIVITY
•EXERCISE
•PHYSICAL FITNESS
WA R M - U P &
COOL DOWN
WARM-UP
is a preparation for physical exertion or a
performance by exercising or practicing gently,
usually undertaken before a performance or
practice.
COOL-DOWN
Cooling down is similar to warming up. (Stretching)
You generally continue your workout session for five
minutes or so, but at a slower pace and reduced
intensity.
WARM-UP COOL-DOWN
Helps your muscles get Helps bring your heart
ready for exercise rate back to normal
Helps make your heart Helps improve your
stronger and ready for flexibility
the activity
Helps reduce the risk Helps your muscles
of injury feel less sore
PHYSICAL ACTIVITY
• Physical activity simply means movement of the body that
uses energy.
• Walking, gardening, brisk jogging, climbing the stairs,
playing soccer, or dancing are all good examples of being
active.
• Physical activity should be moderate or vigorous
intensity.
HOW MUCH P.A IS RECOMMENDED?
• CHILDREN AND ADOLSCENTS (6-17

years old)
• 60 mins. (1 hour) per day
• ADULTS (18- 64 years old and above)
• 75-150 mins (2 hrs. and 30 mins) per
day
EXERCISE
• subcategory of physical
activity that is planned,
structured, repetitive, and
aims to improve or maintain
one or more components of
physical fitness.
 PLANK
 SIT-UPS
 CRUNCHES
ABDOMEN
 WEIGHT
LIFTING
 PUSH-UPS
BICEP
 Squats
 Leg Raise
 Bicycle
crunch
HAMSTRING
PHYSICAL FITNESS
• refers to the ability of
your body systems to
work together efficiently
to allow you to be healthy
and perform activities of
daily living
PHYSICAL FITNESS COMPONENTS
SKILL RELATED FITNESS HEALTH RELATED FITNESS
help you perform  helps to reduce

well in sports and your risk of chronic
other activities that disease and promote
require motor good health and
skills. wellness.
PHYSICAL FITNESS COMPONENTS
HEALTH RELATED FITNESS SKILL RELATED FITNESS
Body composition Speed
Muscular strength Agility
and Endurance Balance
Cardiovascular Coordination
Endurance Power
Flexibility Reaction time
BODY COMPOSITION
Relative proportion of muscle
fat, bone and other tissues that
compromise the body.
Assessment:
BMI (Body Mass Index)
CARDIORESPIRATORY ENDURANCE
Measurement that checks if the heart,
lungs and blood vessels work together
in unison to provide oxygen and blood
during exercise or workout
Assessment:
3-min Step test
MUSCULAR STRENGTH AND
ENDURANCE
 Strength - a great force production
over a short period of time (ex.
Weight lifting)
 Endurance –force is sustained over a
long period (ex. Push-ups)
Assessment:
Partial Curl-ups and Push-ups
FLEXIBILITY
Allows all joints in the body to
move in their normal range of
motion without injury.
Assessment:
Zipper test and Sit and reach
• HEALTH RELATED FITNESS
Body composition
Muscular strength
and Endurance
Cardiovascular
Endurance
Flexibility
SKILL RELATED COMPONENTS:
AGILITY
The ability to shift one’s
body in different
directions quickly and
efficiently.
Assessment:
Hexagon Test
Capacity to maintain
BALANCE equilibrium even when
moving
The ability to hold the
body in a fixed position.
Assessment:
Stork stand test
COORDINATION
Relates to one’s ability to use
the senses such as sight or
hearing, together with the body
parts in performing motor
tasks smoothly and accurately.
Assessment:
Paper Juggling
REACTION TIME
Ability to react and
make decisions
quickly.
Assessment:
Stick Drop Test
Ability to perform
SPEED successive movements of
the same pattern in the
shortest period of time.
Assessment:
40 meter sprint

POWER Capacity to
transfer force at a
rapid pace.
Strength + Speed
Assessment:
Standing long jump
• SKILL RELATED FITNESS
Speed
Agility
Balance
Coordination
Power
Reaction time
Test Protocol
1. Find a safe spot
2. Individual score cards (textbook) properly filled up
3. Prior to actual day of testing, “familiarity” procedure
4. “GO THROUGH” without exerting maximum effort.
5. Make sure that the test score cards are filled up with the exact result
6. Students should wear appropriate clothing: t-shirt, jogging pants, and
rubber shoes.
7. Conduct warm-up and stretching exercises before the test.
PHYSICAL
FITNESS TEST
Fitness testing is a great way to monitor and
assess students' ability as it relates to
aerobic fitness, strength, and flexibility. It can
also help students understand how healthy they
are and learn to set goals to improve their health-
related fitness.
HRF and SRF
ASSESSMENT
 Provide documentation (photo)
while performing the assessment.

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FITNESS TEST

Asses physical activity

Do you not know that your bodies are

temples of the holy spirit, who is in you,

E Physical activity and fitness are for EVERYONE

L Physical activity and physical fitness are for the

P Physical activity programs should be designed to meet

• CHILDREN AND ADOLSCENTS (6-17

help you perform  helps to reduce

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