ASSESSMENT FOR PHYSICAL ACTIVITY AND FITNESS LEVEL

INTRODUCTION:
Physical fitness determines the individual’s capability to performs daily task. This
module will discuss the different physical fitness components and the way how to measure them.

CONTENT STANDARD:
The learner understanding of dance in optimizing one’s health; as requisite for physical activity
assessment performance and as a career opportunity.

PERFORMANCE STANDARDS:
The learner leads dance events with proficiency and confidence resulting in independent pursuit
and in influencing others positively.

LEARNING COMPETENCIES:
At the end of this module students are expected to:
1. Self-assesses health-related fitness (HRF) status, barriers to physical activity assessment
participation and one’s diet. (PEH12FH-Ig-i-6)
2. Engages FITT goals based on training principles to achieve and/or maintain HRF.
(PEH12FH-Ii-j-7)
3. Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes
most days of the week in a variety of settings in-and out-of-school. (PEH12FH-Ia-t-8)
4. Analyzes physiological indicators such as heart rate, rate of perceived exertion and
pacing associated with MVPAs to monitor and/or adjust participation or effort.
(PEH12FH-Ik-t-9)
5. Observes personal safety protocol to avoid dehydration, overexertion, hypo- and
hyperthermia during MVPA participation. (PEH12FH-Ik-t-10)
6. Demonstrates proper etiquette and safety in the use of facilities and equipment
(PEH12FH-Ia-t-12)
7. Participates in an organized event that addresses health/fitness issues and concerns.
(PEH12FH-Ik-o-13)
8. Organizes fitness event that addresses health/fitness issues and concerns (PEH12FH-Io-t-
17)

Activity 1: Activating Knowledge

Direction: Analyze the quote above and explain what it means to you in relation to our subject
and lessons to be discussed.
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Physical Fitness (Health Related Fitness)

One’s lifestyle or what a person does, is the most important factor that influences health.
As health risk factors can be passed to adulthood even at an early age, you need to understand
and incorporate health-related behavior with your lifestyle. We can gain control of our health and
our quality of life by taking responsibility for how we live. An improved quality of life is a way
to work with sense, to be well connected with others and to cultivate our potential. Planning your
physical activity participation on a weekly basis can be a good start. Below is a sample that
shows a calendar of daily physical activities.

DATE &DAY TIME OF DAY ACTIVITY

July 2- Sunday 6:30-7:00 am Jogging
July 3- Monday 6:30-7:00 am Jogging
July 4- Tuesday 10:00-11:00 am PE
July 5- Wednesday 4:00-5:30 pm Pick-up game in basketball
July 6- Thursday 5:00-6:00 pm Strength training at the gym
July 7- Friday 10:00-11:00 am PE
July 8- Saturday 9:00-11:00 am Swimming at a resort

After establishing your current physical activity patterns, we can now assess your fitness level
for the purpose of identifying your strengths and weaknesses. The results of your fitness test
allow you to attain practical fitness goals while also providing you with reliable data for the
tracking of your progress. Because some of the fitness test is potentially vigorous, it should also
be decided that there are no contraindications to test and you should obtain consent before they
are performed.
Individuals with physical disabilities and/or chronic medical conditions can experience
health benefits from regular participation in physical activity. They shall also be subject to the
prescribed guidelines, provided they carry on activities as they are capable. This means engaging
in an individualized physical activity schedule, which correlates to your skill and/or equipment.
Doing so will allow their safe participation in physical activities and their realization of their
fitness goals.
Physical fitness is a state of being that reflect one’s ability to perform specific exercise
and task; it relates to both present and future outcomes. There are five health related components
of fitness: Body Composition, Cardiovascular Endurance, Muscular Strength, Muscular
Endurance and Flexibility.

 Body Composition
Body composition denotes the sum of fat and non-fat (such as muscles, bones,
vital organs) components that constitute our body weight, body mass (BMI)
measurement measures your height and weight; waist circumference are an
indicator of the abdominal fat; and skinfold is an indicator of subcutaneous fat.
The calculation of body mass composition is multidimensional. Therefore, there
are no standard body structure measurements. These body composition
measurements are related to health risks: BMI with diabetes and hypertension;
waist circumference with CVD’s and skinfold with CVD’s and metabolic
syndrome.

Formula in getting the Body Mass Index (BMI)

Weight ∈kg
BMI =
Height ∈m2
 Cardiovascular Endurance
Cardiovascular or Cardiorespiratory endurance is the ability to perform large-
muscle, whole body exercise at moderate to high intensity levels for an extended
period of time. There are fixed-time and fixed-distance walk and/or run test.

 Muscular Strength
This is the amount of force that a person can produce in a single muscle
contraction. It is also the ability of the skeletal muscles to produce force under controlled
conditions.
 Muscular Endurance
The capacity of the group of muscles to contract over a long period of time. It is
also the ability of the skeletal muscle to perform repeated contractions against a load.

 Flexibility
Flexibility is the intrinsic property of body tissues, such as our muscles, tendons
and ligaments that determines the range of motion achievable at a joint or group of joints
without injury. Usually, this fitness variable is measured in non-weight bearing
circumstances such as sitting or lying. The sit-and - reach test and the zipper test are
common flexibility measures. While evidence indicates that the relationship between
flexibility and safety in adult back pain is difficult for youth to develop. Flexibility can be
enhanced through static and PNF techniques, which can be performed after workout
proper when the body is already warm.
Activity 2
Complete the diagram by writing and explaining the health-related components of fitness inside
each circle.

Components of Physical Fitness Education

Fundamental motor skills, Basic

Movement and Fitness Education
are taught within each component
of the Physical Education Program

Opportunity for participation in physical activity occurs throughout all components of the
physical education curriculum. Participation in physical activity is an outcome of a
comprehensive physical education curriculum.
 REFLECTION
What is the importance of engaging yourself to different physical fitness activities
especially during this time of pandemic? Why is it important to understand the different physical
fitness components?

TRAINING AND EXERCISE PRINCIPLES

There are principles that govern how our body responds, adjust and adapts to exercise.
These principles include overload, progression, specificity, reversibility and variety.

 Overload
Overload refers to the training stress that is needed for adaptation or improved
function and fitness to occur. When the exercise stimulation itself is inactive for
some time and deconditioned, as an imbalance marked by pain and exhaustion.
The body recovers from this stress, gradually adjusting to it during training
sessions. These necessities a new training overload- one that exceeds the training
stress experienced in the previous workout.

 Progression
Refers to the systematic adjustment in the training variables over time. In other
words, overload should not develop too quickly and slowly but it should be
progressively and steadily applied over a period of time to the exercise variables..
These exercise principles include the F.I.T.T. principle.

Frequency- refers to the frequency of exercise undertaken or how often you

exercise. It is also the number of sessions in a week.
Intensity- refers to the intensity of exercise undertaken or how hard you exercise.
Time- refers to the time you spend exercising or how long you exercise for. Also,
the duration covered of the exercise session.
Type- refers to the type of exercise undertaken or what kind of exercise you do
below is an example of a FITT plan:
FREQUENCY: Every Monday, Wednesday, Friday and Saturday
INTENSITY: 4 sets of 15 repetitions
TIME: 7:00 am to 8:30 am
TYPE: Curl-ups
  Specificity
Specificity in training requires identifying your fitness goals in term of the
specific fitness components that you want to improve and/or maintain. When it is
cardiovascular fitness, aerobics are carried out; when muscle strength, it consists
of exercises that activate, improve and develop different muscle groups. Static
and dynamic exercises for flexibility. Each form has its own basic movements or
fundamental steps, musical requirements and movement abilities in terms of
dance as a fitness practice. Specificity can therefore be achieved by targeting the
energy systems, muscle groups and movement patterns.

 Reversibility
Reversibility refers to the deterioration in one’s physical condition and the
gradual loss of exercise gains as well as training adaptations in response to a lack
or absence of physical activity. Using it or lose it, in other words. Long inactivity
cycles such as over a week or two contribute to progressive fitness loss.
Reversibility also means two things, firstly the need to apply overload
consistently and continuously during one's workout or training and, secondly, the
recovery time should be observed between the workouts.
 Variety
Variety helps you to stay inspired to train and engage by improvements in the
style of exercise. Since an active lifestyle is a lifelong process, there may be
occasions when your exercise becomes boring or monotonous. You can avoid this
by turning to kind of exercise.

Activity 3 Journal Writing

List as many environmental conditions as you can think of and describe how they can affect
training and exercise principles and impact physical activity.

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ACTIVITY 4
Keeping a record of your participation in physical activities is helpful for monitoring your
progress towards your fitness goals, and providing evidence of your achievement of these goals.
Workout sheets are provided below, you need to record the physical activity you have done
every day for one month. Evidences of your participation like pictures and videos should be
included.

ACTIVITY/
DATE TIME OF DAY PLACE EVIDENCE
EXERCISE
START END

Kindly include the references, use APA 6th Edition

Indicate the Duration for this module