1

MOVEMENT ENHANCEMENT
PE – 111
COURSE PACK

DAVAO DEL SUR STATE COLLEGE

Brgy. Matti, Digos City, Davao del Sur

2
 TEMPLATE 1: Course Specification
(This template must be accomplished first, agreed by the Course Team and
approved by the Chair of the Discipline. The supervisor in-charge shall be
coordinated in the approval process. This template can help the team in outlining
the minimum competencies required in the course.)

Team Leader : GIDEON I. JUEZAN

Members : Raymond Juanir

Course Title PE 111 – Movement Enhancement

Course Description This course provides training in different movement

patterns and core engagement in conjunction with the
principles of healthy eating and physically active life.
Students will be able to adapt and transfer the
movement competency in different context (i.e. use of
training equipment)
Units / Credit Equivalent 2

Course Outcomes
 Identify the exercises concern to the health-related
components
 Have information about the definition of each
components
 Practice the illustrated exercises connected to
health-related components
 Appreciate the importance of each components
 Value the attributes of developing health-related
components

Learning Outcomes
1. Demonstrates competency in motor skills and movement patterns needed to
perform a variety of physical activities
2. Participate in moderate to vigorous physical activities in accordance with
national and global recommendations for optimal health for the self and
others.
3. Applies knowledge of concepts, principles, strategies and tactics related to
movement and performance.
4. Recognizes the value of physical activity for health, enjoyment, challenge, self-
expression and/or social interaction.
3
TEMPLATE 2: Course pack Structure
(This template must be accomplished after the team approves Template 1. A very
important step in competing this template is the decision of the team to cluster the
Intended Learning Outcomes in order to make decision as to the number of modules
in a course pack. This also serves as basis in assigning writers for each module and
lessons. This template can help avoid overlapping of topics and/or outcomes and must
be deliberated and agreed upon by the team as the concept map of the entire course.)

Module Intended Learning Lessons Writer

Outcomes

 Know the different  Physical Fitness

tests that can be  Health Related
performed for each Fitness
health-related  Muscular

fitness component. Endurance

 Determine which  Muscular RAYMOND
MODULE 1 fitness component Strength JUANIR
PHYSICAL you need specific  Cardiovascul

FITNESS improvement/s on. ar Endurance

COMPONENTS  Discover your  Flexibility

HEALTH current physical  Body

RELATED fitness level Composition

through specific  Cardiorespirato
health-related ry Fitness
fitness tests Evaluation
performed.  Muscular Strength
 Perform physical and Endurance
fitness tests Evaluation
efficiently and  Flexibility Evaluation
 Body
coordinate
Composition
necessary
Evaluation
movements each
specific test
demands
 Accomplish and
record fitness
testing results
and value its
improvements

 Skill Related Fitness

 Evaluate  Speed
physical fitness  Agility
MODULE 2:  Balance
RAYMOND
capabilities
PHYSICAL  Power
JUANIR
 Assess fitness
FITNESS  Coordination
through physical
COMPONENT test  Reaction Time
S SKILL  Execute the  Skill Related
RELATED different Fitness
exercises in Components 4
physical fitness Assessment
 test
 Propose a
personal fitness
plan
 Enumerate the
five phases of  Workout outline
 Phases of Exercise
basic workout  Warm up
MODULE 3: outline RAYMOND
 Stretching JUANIR
BASIC  Construct their  Proper exercise
WORKOUT own basic
 Stretching
OUTLINE workout outline
 Cool down
 Execute their
 Examples of
own designed
exercises under each
workout outline.
phase
 Perform the
activities
enthusiastically.
 Basic movement
 Enumerate patterns
and define the  Hip Hinge
MODULE 4: movement  Hip Dominant RAYMOND
BASIC patterns  Knee Dominant JUANIR
MOVEMENT  Classify  Vertical Push
PATTERNS exercises that  Vertical Pull

will enhance the  Horizontal

body for greater Push

functional Horizontal
strength Pull
 Perform the  Rotational

basic exercise and Diagonal

movement  Anti-Rotation

patterns  Anti-Flexion

 Recognize that  Anti-

basic Extension
fundamental  Anti-Lateral

movement Flexion
patterns should
be developed

 Muscular strength
 Explain the training
nature and  Health benefits of RAYMOND
benefits of muscular strength JUANIR
MODULE 5: muscular  Core
MUSCULAR strength engagement
STRENGTH exercises exercises
EXERCISES  Perform the  Chest
different strengthening
muscular exercises
strength  Shoulder 5
 exercises with strengthening
accuracy, exercises
strength and  Leg
endurance strengthening
 Rationalize the exercises
importance of
determination
and patience in
order to achieve
a toned body.
 Define what is a
fitness program  FITNESS PROGRAM
MODULE 6:  Create and  Importance of RAYMOND
DESIGNING perform your Fitness Program JUANIR
YOUR OWN fitness program  How to design my
FITNESS  Appreciate the fitness program
PROGRAM importance  Construction of
working out fitness program
consistently
following the
designed fitness
program.

6
TEMPLATE 3: Module Template
(Will be used individually during the self-paced write shop)
Module No. & Title MODULE 1 PHYSICAL FITNESS COMPONENTS HEALTH
RELATED
Module Overview You already know that benefits come when you prioritize
physical fitness. The trick is understanding what fitness is and
how you can go about achieving it. In this module, you are going
to execute physical fitness assessments. These tests are
conducted for you to know your capabilities physically.
Apparently, these assessments are designed to monitor your
physical fitness and health conditions to ensure that schools
provide you the necessary support for both your academics and
physical fitness needs.
Module
Objectives/Outcom Know the different tests that can be performed for each

es health-related fitness component.
 Determine which fitness component you need specific
improvement/s on.
 Discover your current physical fitness level through
specific health-related fitness tests performed.
 Perform physical fitness tests efficiently and coordinate
necessary movements each specific test demands
 Accomplish and record fitness testing results and value its
improvements
Lessons in the module Lesson 1: Health Related Fitness
Lesson 2: Fitness Evaluation

7
TEMPLATE 4: The Lesson Structure
(Will be used individually during the self-paced write shop)

Module MODULE 1 : PHYSICAL FITNESS COMPONENTS HEALTH RELATED

No. and Title
Lesson LESSON 1 : Physical Fitness
No. and Title LESSON 2 : Fitness Evaluation
Learning  Know the different tests that can be performed for each health-related fitness
Outcomes component.
 Determine which fitness component you need specific improvement/s on.
 Discover your current physical fitness level through specific health-related
fitness tests performed.
 Perform physical fitness tests efficiently and coordinate necessary
movements each specific test demands
 Accomplish and record fitness testing results and value its improvements
Time Frame 2 hours
Introduction Health-related physical fitness 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 your mood,
boosts energy, and promotes better sleep. In this section you will appreciate
the importance of developing the different health related components and how
valuable the attributes in an individual physique.

Activity Instruction: Name five (5) exercises that you can easily demonstrate
and execute each exercise with a duration of 30 seconds.

Analysis 1. What have you observe?

2. What part of your muscle contracts?
3. Can you sustain the exercises with a minute?
4. Did you feel pain in your body?
5. What do you think will be our topic today?
Abstraction WHAT IS PHYSICAL FITNESS?
Physical activity and exercise are important for everyone. Children,
adolescents, and adults of all ages need regular physical activity.
Understanding the benefits of physical fitness and knowing how active you
should be can help you maintain good health and improve your overall quality
of life.
Fitness does not only refer to being physically fit, but also refers to a
person’s mental state as well. If a person is physically fit, but mentally unwell
or troubled, he or she will not be able to function optimally. Mental fitness can
only be achieved if your body is functioning well. You can help relax your own
mind and eliminate stresses by exercising regularly and eating right.
Physical fitness is an important component to leading a healthy lifestyle.
The inclusion of regular fitness activity helps students maintain fitness,
develop muscular strength and improve cardiovascular health. A regular
fitness activity improves the absorption of nutrients by the body, improves
digestive processes and increases physiological processes.
Physical fitness does not only mean exercising regularly and maintaining
a healthy diet; there are physical fitness components that should be
considered. These are the following:
8
HEALTH RELATED PHYSICAL COMPONENTS

A. Cardiovascular Endurance
It is the ability of the body’s system to gather, process and deliver
oxygen. Cardiovascular endurance determines the efficiency with which
your body delivers oxygen to different parts, especially to the muscles that
are being used. Oxygen is required for the heart, lungs and muscles to work
continuously over a long period of time. A classic example where this
component of fitness is of prime importance is in marathons in general.
Good cardiovascular endurance is needed to successfully practice in such
sports.
B. Muscular Endurance
Muscular endurance is the ability of the body’s systems to process,
deliver, store and utilize energy. Muscular endurance refers to how good
your body is at breaking down stored energy like Fat or Glycogen. These
act as fuel which is required by the muscles to execute any exercise or
physical activity. Muscular endurance comes into play if you need to check
how many reps of a single exercise you can do without needing to rest in
between.
A bit similar to cardiovascular endurance, but this component is specific
more to the muscles itself, rather than the efficiency of the heart and lungs.
Muscular endurance is one of the components of fitness that is
complementary to muscular power and strength.
C. Muscular Strength
It is the ability of a muscular unit, or combination of muscular units, to
apply force in a single contraction. Muscular strength is one of the most
popular components of fitness. Muscles can be strengthened by focusing
on lifting more weights and fewer repetitions. Muscular strength is the
maximum force a muscle can produce in a single contraction, also known
as the ‘one-rep max’.
Strength training is not for beginners. It is one of those components
of fitness that you have to work up towards. Most personal trainers will put
you in a loading phase before working on strength. This is very important in
order to avoid injuries.
D. Flexibility
Flexibility is the ability to maximize the range of motion at a given joint.
Among the five components of fitness, flexibility is a very essential one. It is
needed not just to enhance performance, but also to reduce the risk of
injury. And flexibility isn’t just about the range of motion on a given joint. It
is also important where a group of joints are concerned. Even during
passive movements, where no muscle activation is involved in holding a
joint in a stretch, good flexibility is essential.
Good flexibility gives you a good range of motion. This allows you to
assume natural positions easily, which helps maintain good posture. As we
age our joints tend to stiffen up preventing us from doing even everyday
tasks. Training for good flexibility can prevent such joint-related issues. Its
simple logic – better flexibility allows your limbs to move further or deeper
into a stretch without causing injury. Good flexibility also ensures you are
training in all 3 planes of motion, which is required for maintaining good
overall physical fitness. 9
E. Body Composition
Body composition is a method of describing what the body is made
of. It includes fat, protein, minerals and body water. It also describes
weight more accurately than BMI. Body composition analysis can
accurately show changes in fat mass, muscle mass, and body fat
percentage. This can help validate services like personal training,
patient care, and corporate wellness.
Body mass index, or BMI, is a measure of body size. It combines a
person’s weight with their height. The results of a BMI measurement
can give an idea about whether a person has the correct weight for
their height. A screening tool that can indicate whether a person is
underweight or if they have a healthy weight, excess weight, or
obesity. If a person’s BMI is outside of the healthy range, their health
risks may increase significantly.

TABLE 1: Nutritional Status based on Asian American Diabetes

Initiative (AADI)
BMI Cutoff Comments
for Asians
Your weight is below healthy range. This can put you
<18.5 at risk for developing many health problems. Talk to your
healthcare provider about your ideal body weight.
Your weight is within healthy range. Continue
18.5 -
exercising and eating healthfully.
22.9
Your weight is above healthy range. Your risk for
developing type 2 diabetes and other chronic diseases
23 -
are higher. Talk to your healthcare provider about your
26.9
ideal body weight and how to make healthy lifestyle
changes.
Your weight is further above healthy range. It
increases the risk for developing many chronic diseases
≥27 such as heart disease and type 2 diabetes, and
decreases overall quality of life. Talk to your healthcare
provider about your ideal body weight and how to make
healthy lifestyle changes.
*Note: BMI may not apply to athletes who tend to have large muscle
mass, elderly people, pregnant women and children.

How to access myself?

A. Cardiorespiratory Fitness Evaluation

Assessing your cardio fitness is simple. The way to get better at
cardio is to do it on a regular basis. Consistency is how you build
endurance and fitness and there are a variety of ways to measure
that, including:

10
 1 – Mile Walk Test
Estimate your level of
cardiorespiratory fitness based on the
amount of time it takes you to complete
1 mile of brisk walking and your
exercise heart rate at the end of your
walk; age, gender and body weight are
also considered. A fast time and a low
heart rate indicate a high level of
cardiorespiratory endurance.

3 – Minute Step Test

The rate which the pulse
turns to normal after exercise is also
a good measure of cardiorespiratory
capacity, heart rate remains lower
and recovers faster in people who
are more physically fit. For the step
test, you step continually at a steady
pace for three minutes and then
monitor your heart rate after the
activity.

B. Muscular Strength and Endurance Evaluation

Two of the best exercises to measure the endurance of your
abdominal and arm muscles are partial sit-ups and arm extensions (push-
ups).
Partial Sit-Ups Test
The sit-up test is to measure the
endurance of the abdominal and hip-
flexor muscles. The aim of this test is to
perform as many sit-ups as you can in
30 seconds. This will test your
abdominal strength and muscular
endurance.

90 degrees Push-Ups
The push-up fitness test (also called
the press-up test) measures upper
body strength and endurance. There
are many variations of the push-up
test, with differences in the placement
of the hands, how far to dip, the
duration of the test and the method of
counting the number of completed
push-ups.

C. Flexibility Evaluation
There is no general test to measure total body flexibility. This is due to the
makeup of the human body. One reason to measure flexibility is that flexibility
is literally required for efficient body movement. 11
 Sit – and – Reach
It may be the most well-known
method of assessing lower body
flexibility. The subject sits on the
floor with legs extended and bends
forward from the waist very slowly
and as far as possible. A yardstick is
then used to measure the distance.

D. Body Composition
We all know this one. Those old “trusty” calipers. You’re not impressing
anyone when you pull those out of a drawer. Even though they lack the
sophistication of modern techniques, they still get a lot of play today. Why?
Because of their size, ease of use, and frankly, they’re cheap! With that
said, you get what you pay for! Don’t be fooled, it’s easy to make mistakes.
Pinch someone (who’s clearly losing fat) in a different spot on a follow-up
and all of sudden it looks like their body fat went up!

How it works: Using the

caliper’s tong-like features to pinch
the skin in specific places, a licensed
professional (recommended) or
individual will record relative
thickness of the skin fold. The \areas
selected for measurement are sex-
specific as fat is stored differently in
males and females. Chest,
abdominal, and thigh are skin sites
measured in men
while triceps, waist, and thighs are the focus sites for women. The recorded
data is then calibrated to a specific formula, which in turn produces body fat
percentage.

Application BRING IT ON!

A. COMPUTE YOUR TRAINING HEART RATE ZONES

 MAXIMUM HEART RATE METHOD
a. Maximum Heart Rate:220 - (age) = bpm (MHR)
 RESTING HEART RATE METHOD (Count it 10 mins before starting
the activity)
a. Resting Heart Rate: bpm (RHR)
b. HEART RATE RESERVE METHOD
c. bpm (MHR) - bpm (RHR) = bpm (HRR)
 AEROBIC TRAINING HEART RATE RANGE
a. bpm (HRR) x 0.50 = bpm
b. bpm (HRR) x 0.75 = bpm
c. Add RHR to both numbers
bpm + bpm (RHR) = bpm (ATHR)
bpm + bpm (RHR) = bpm (ATHR)
12
B. CARDIORESPIRATORY ENDURANCE TEST
A.3-minute step test
Materials:
-Stopwatch or clock with a second hand;
-a friend to help you keep count;
-a 12-inch bench, box, or step;
Procedure:
-Step on and off the box for three minutes.
-Step up with one foot and then the other. Step down with
one foot followed by the other foot.
-Try to maintain a steady four beat cycle. It's easy to maintain
if you say "up, up, down, down".
-As soon as you reach 3 minutes, stop immediately and
perform a manual pulse reading and count the number of
beats for an entire 60 seconds.
-Record your pulse when you have reached 60 seconds and
then locate your score on the rating scale below.

3 Min Step Test Ratings for Women Based on Age

Age 18-25 26- 36-45 46-55 56-65 65+
35
Excellent 56-81 58-80 51-84 63-91 60-92 70-92
Good 85-93 85-92 89-96 95-101 97-103 96-101
Above 96-102 95-101 100- 104- 106-111 104-111
Average 104 110
Average 104- 104- 107- 113- 113-118 116-121
110 110 112 118
Below 113- 113- 115- 120- 119-127 123-126
Average 120 119 120 124
Poor 122- 122- 124- 126- 129-135 128-133
131 129 132 132
Very Poor 135- 134- 137- 137- 141-174 135-155
169 181 169 171

3 Min Step Test Ratings for Men Based on Age

Age 18-25 26- 36-45 46-55 56-65 65+
35
Excellent 50-76 51-76 49-76 56-82 60-77 59-81
Good 79-84 79-85 80-88 87-93 86-94 87-92
Above 88-93 88-94 92-88 95- 97-100 94-102
Average 101
Average 95- 96- 100- 103- 103-109 104-110
100 102 105 111
Below 102- 104- 108- 113- 111-117 114-118
Average 107 110 113 119
Poor 111- 114- 116- 121- 119-128 121-126
119 121 124 126
Very Poor 124- 126- 130- 131- 131-154 130-151
157 161 163 159

13
 What is your rating? Is this what you expected? If yes, how will
you maintain it? If not, what is your goal?

C. MUSCULAR STRENGTH AND ENDURANCE TEST

A. Sit-up Test
Materials:
- Flat ground, yoga mats, stopwatch
Procedure:
- The starting position is lying on your back with your knees bent
and feet flat on the floor. Feet must be 12 inches away from your
butt.
- The arms are folded across the chest and must maintain no gap
between the forearms at all times.
- A second person is permitted to hold the lower legs or ankles.
- On the command ‘go,’ start the crunch by raising your upper body
forward until the elbows or forearms touch the thighs, and then
lower the torso until the shoulder blades touch the ground.
- Perform as many sit-ups as you can in 60 seconds
- Refer to the table rating below.

Rating:

3 Min Step Test Ratings for Men Based on Age

Age 18-25 26- 36-45 46-55 56-65 65+
35
Excellent >49 >45 >41 >35 >31 >28
Good 44-49 40-45 35-41 29-35 25-31 22-28
Above 39-43 35-39 30-34 25-28 21-24 19-21
Average
Average 35-38 31-34 27-29 22-24 17-20 15-18
Below 31-34 29-30 23-26 18-21 13-16 11-14
Average
Poor 25-30 22-28 17-22 13-17 9-12 7-10
Very Poor <25 <22 <17 <13 <9 <7

3 Min Step Test Ratings for Women Based on Age

Age 18-25 26- 36-45 46-55 56-65 65+
35
Excellent 18-25 26-35 36-45 46-55 56-65 65+
Good >43 >39 >33 >27 >24 >23
Above 37-43 33-39 27-33 22-27 18-24 17-23
Average
Average 33-36 29-32 23-26 18-21 13-17 14-16
Below 29-32 25-28 19-22 14-17 10-12 11-13
Average
18-24 13-20 7-14 5-9 3-6 2-4 18-24 14
 <18 <13 <7 <5 <3 <2 <18

Source: adapted from Golding, et al. (1986). The Y's way to physical fitness
(3rd ed.)

b. Regular Push-Ups (Men) / Knee Push-Ups (Women)

Materials: Mat or towel (optional)
Procedures:
- Begin in a pushup position on hands and toes with hands
shoulder- width apart and elbows fully extended.
- While keeping a straight line from the toes to hips, and to the
shoulders, lower your upper body so your elbows bend to 90
degrees.
- Push back up to the start position. That is one rep.
- Continue with this form and complete as many repetitions as
possible without breaking form.
- Perform as many push-us or knee push-ups. For the rating of
your upper body endurance, refer to the table below. Record
your rating.
Rating:

3 Min Step Test Ratings for Men Based on Age

18-25 26- 36-45 46-55 56-65 65+
35
Excellent 17-19 20-29 30-39 40-49 50-59 60-65
Good > 56 > 47 > 41 > 34 > 31 > 30
Above 47-56 39-47 34-41 28-34 25-31 24-30
Average
Average 35-46 30-39 25-33 21-28 18-24 17-23
Below 19-34 17-29 13-24 11-20 9-17 6-16
Average
Poor 11-18 10-16 8-12 6-10 5-8 3-5
Very Poor 4-10 4-9 2-7 1-5 1-4 1-2

3 Min Step Test Ratings for Men Based on Age

18-25 26- 36-45 46-55 56-65 65+
35
Excellent 17-19 20-29 30-39 40-49 50-59 60-65
Good > 35 > 36 > 37 > 31 > 25 > 23
Above 27-35 30-36 30-37 25-31 21-25 19-23
Average
Average 21-27 23-29 22-30 18-24 15-20 13-18
Below 11-20 12-22 10-21 8-17 7-14 5-12
Average
Poor 6-10 7-11 5-9 4-7 3-6 2-4
Very Poor 2-5 2-6 1-4 1-3 1-2 1

15
 D. Flexibility
A. Sit and Reach
Materials: Flexibility box or measuring device (tape measure)
Procedures:
- This test involves sitting on the floor with legs stretched out apart
within 50 centimeters.
- Both knees should be locked and pressed flat to the floor - the
tester may assist by holding them down.
- With the palms facing downwards, and the hands on top of each
other or side by side, the subject reaches forward along the
measuring line as far as possible.
- Ensure that the hands remain at the same level, not one reaching
further forward than the other. After some practice reaches, the
subject reaches out and holds that position for one-two seconds
while the distance is recorded. Make sure there are no jerky
movements.
- Repeat the stretch two times. Your score at the most distant will
be recorded.
Rating:

Rating MEN WOMEN

cm cm
Super > +27 > +30
Excellent +17 to +27 +21 to +30
Good +6 to +16 +11 to +20
Average 0 to +5 +1 to +10
Fair -8 to -1 -7 to 0
Poor -20 to -9 -15 to -8
Very poor < -20 < -15

E. Body Composition
BODY MASS INDEX (BMI) WORKSHEET

NOW TRY YOURS!

m x m= m2
your height in meters multiplied by your height in meters your height in
meters squared
kg / m2 =
Your weight in kg divided by your height in meters squared your BMI

Your Body Mass Index (BMI) =

TABLE 1: Nutritional Status based on Asian American Diabetes Initiative

(AADI)
BMI Cutoff Comments
for Asians
<18.5 Your weight is below healthy range. This can put you at risk for
developing many health problems. Talk to your healthcare provider
about your ideal body weight.
18.5 - 22.9 Your weight is within healthy range. Continue exercising and eating
healthfully.
23 - 26.9 Your weight is above healthy range. Your risk for developing type 16
 2 diabetes and other chronic diseases are higher. Talk to your
healthcare provider about your ideal body weight and how to make
healthy lifestyle changes.
≥27 Your weight is further above healthy range. It increases the risk for
developing many chronic diseases such as heart disease and type
2 diabetes, and decreases overall quality of life. Talk to your
healthcare provider about your ideal body weight and how to make
healthy lifestyle changes.
**Note: BMI may not apply to athletes who tend to have large muscle mass, elderly
people, pregnant women and children.

Closure Congratulations for finishing module 1. Keep motivated and healthy always.
“Action is the foundational key to all success.”
— Pablo Picasso, visual artist

No time to waste
You can now proceed to module 2

17
MODULE ASSESSMENT

POINTS OF DISCUSSION

1. Why is physical activity beneficial?

(5 Points) Answer:

2. Do people with desirable body composition physical fit? Support your

statement. (5 Points) Answer:

18
 MODULE SUMMARY
FITNESS does not only refer to being physically fit, but also refers to a person’s
mental state as well.

HEALTH RELATED PHYSICAL COMPONENTS

A. Cardiovascular Endurance
It is the ability of the body’s system to gather, process and deliver oxygen.
 1 – Mile Walk Test
Estimate your level of cardiorespiratory fitness based on the
amount of time it takes you to complete 1 mile of brisk walking and your
exercise heart rate at the end of your walk; age, gender and body weight
are also considered.
 3 – Minute Step Test
The rate which the pulse turns to normal after exercise is also a
good measure of cardiorespiratory capacity, heart rate remains lower
and recovers faster in people who are more physically fit.
B. Muscular Endurance
Muscular endurance is the ability of the body’s systems to process, deliver,
store and utilize energy.
 Partial Sit-Ups Test
The sit-up test is to measure the endurance of the abdominal and
hip-flexor muscles.
The aim of this test is to perform as many sit-ups as you can in 30
seconds.
C. Muscular Strength
It is the ability of a muscular unit, or combination of muscular units, to apply force
in a single contraction.
 90 degrees Push-Ups
The push-up fitness test (also called the press-up test) measures
upper body strength and endurance.
D. Flexibility
Flexibility is the ability to maximize the range of motion at a given joint.
 Sit – and – Reach
It may be the most well-known method of assessing lower body
flexibility.
E. Body Composition
Body composition is a method of describing what the body is made of. It
includes fat, protein, minerals and body water. It also describes weight more
accurately than BMI.
 Caliper
Pinch someone (who’s clearly losing fat) in a different spot on a follow-up and
all of sudden it looks like their body fat went up!

19
REFERENCES

 Assessing Flexibility: Techniques, Resources & Self-Assessment. (2016,

August 13). Retrieved from https://study.com/academy/lesson/assessing-
flexibility-techniques-resources-self-assessment.html.
 McElaney, E. (2016, August). YMCA Bench Step Test for Cardiovascular
Fitness. Retrieved August 24, 2020, from https://thehubedu-
production.s3.amazonaws.com/uploads/3/fd00fae8-7453-45bf-96bb-
705135c0ba27/YMCA_Bench_Step_Test_for_Cardiovascular_Fitness.pdf
 Sessoms, G. (2011, April 16). Four Phases of Exercise. Retrieved August 24,
2020, from https://www.livestrong.com/article/421773-four-phases-of-
exercise/
 Larose, K. (2013, April 30). Measure your muscular endurance. Retrieved
August 24, 2020, from https://www.nautilusplus.com/measure-your-muscular-
endurance/
 Anderson, J. (2008, June 24). The 3-Minute Step Test. Retrieved August 24,
2020, from
https://www.sparkpeople.com/resource/fitness_articles.asp?id=1115
 Wood, R. (2012). Sit and Reach Test Norms. Retrieved August 24, 2020,
from https://www.topendsports.com/testing/norms/sit-and-reach.htm
 Wood, R. (2008). Partial Curl-Up Test (from the Connecticut Physical Fitness
Test). Retrieved August 24, 2020, from
https://www.topendsports.com/testing/tests/curl-up-partial.htm
 Wood, R. (2008). Push-up Test at Home. Retrieved August 24, 2020, from
https://www.topendsports.com/testing/tests/home-pushup.htm
 Wood, R. (2008). Step Test at Home. Retrieved August 24, 2020, from
https://www.topendsports.com/testing/tests/home-step.htm
 Wood, R. (2008). Push Up Fitness Test. Retrieved August 24, 2020, from
https://www.topendsports.com/testing/tests/push-up.htm
 Wood, R. (2008). Sit and Reach Flexibility Test. Retrieved August 24, 2020,
from https://www.topendsports.com/testing/tests/sit-and-reach.htm
 Quinn, E. (2020, February 19). Try This Test to Measure Upper Body
Strength. Retrieved August 24, 2020, from https://www.verywellfit.com/push-
up-test-for-upper-body-strength-and-endurance-3120272
 Physical Activity Guidelines Advisory Committee. Physical Activity
Guidelines Advisory Committee Report, 2008. Washington (DC); US
Department of Health and Human Services; 2008.
 Wells, K.F. & Dillon, E.K. (1952). The sit and reach. A test of back and leg
flexibility. Research Quarterly, 23. 115-118.

20
TEMPLATE 3: Module Template
(Will be used individually during the self-paced write shop)

Module No. & Title MODULE 2: PHYSICAL FITNESS COMPONENTS SKILL

RELATED
Module Overview This module is outlined for a fitness test, also known as a
fitness assessment, which is comprised of a series of
exercises that help evaluate your overall health and physical
status. For general health and fitness purposes, the tests
are considered the starting point for designing an
appropriate exercise program.
Module • Evaluate physical fitness capabilities
Objectives/Outcomes • Assess fitness through physical test
• Execute the different exercises in physical fitness test
• Propose a personal fitness plan
Lessons in the Lesson 1: Skill Related Fitness
module Lesson 2: Fitness Evaluation

21
TEMPLATE 4: The Lesson Structure
(Will be used individually during the self-paced write shop)

Module MODULE 2 : PHYSICAL FITNESS COMPONENTS SKILL RELATED

No. and Title
Lesson Lesson 1 : Skill Related Fitness
No. and Title Lesson 2 : Fitness Evaluation
Learning  Evaluate physical fitness capabilities
Outcome  Assess fitness through physical test
s  Execute the different exercises in physical fitness test
 Propose a personal fitness plan
Time Frame 2 hours
Introduction 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 skill-
related fitness. In this section you will be informed of the routine and practices
to improve your kinesthetic gestures and assess your present physical
condition.
Activity Instruction: Name five (5) exercises that you have not mentioned in the
previous activity that can easily be demonstrated. Execute each exercise with
a duration of 30 seconds.

Analysis 1. What have you observe?

2. What part of your muscle contracts?
3. Can you sustain the exercises with a minute?
4. Did you feel pain in your body?
5. What do you think will be our topic today?
Abstraction Fitness is a condition in which an individual has sufficient energy to
avoid fatigue and enjoy life.
Physical fitness is divided into four health and six skill-related
components. Skill- or performance-related fitness involves skills that will
enhance one’s performance in athletic or sports events. Health-related fitness
involves skills that enable one to become and stay physically healthy.
Six Components of Skill-Related Fitness
There are six skill-related fitness components: agility, balance,
coordination, speed, power, and reaction time. Skilled athletes typically excel
in all six areas.
 Agility is the ability to change and control the direction and position of
the body while maintaining a constant, rapid motion. For example,
changing directions to hit a tennis ball.
 Balance is the ability to control or stabilize the body when a person is
standing still or moving. For example, in-line skating.
 Coordination is the ability to use the senses together with body parts
during movement. For example, dribbling a basketball. Using hands and
eyes together is called hand-eye coordination.
 Speed is the ability to move your body or parts of your body swiftly.
Many sports rely on speed to gain advantage over your opponents. For
example, a basketball player making a fast break to perform a layup,
a tennis player moving forward to get to a drop shot, a football player
out running the defense to receive a pass. 22
  Power is the ability to move the body parts swiftly while applying the
maximum force of the muscles. Power is a combination of both speed
and muscular strength. For example, fullbacks in football muscling their
way through other players and speeding to advance the ball and
volleyball players getting up to the net and lifting their bodies high into
the air.
 Reaction Time is the ability to reach or respond quickly to what you hear,
see, or feel. For example, an athlete quickly coming off the blocks early
in a swimming or track relay, or stealing a base in baseball.

How to access myself?

Speed and Agility - Shuttle run

 Place a marker at 10 meters (m) STEP ONE.
 Place 5 blocks at the end line
 Run to the 10m mark, getting the first block and running back
to the start line.
 Do it repeatedly to the remaining blocks
Coordination – Alternate hand wall toss test
 Participant stands exactly two meters from a smooth-surfaced
wall
 Participant throws the ball with one hand and catches with the
other and repeats
 Non-participant counts number of successful catches in 30
seconds
Reaction time - Ruler drop test
 Hold a 30 cm ruler above the open hand of the participant
 The 0 cm mark must be directly between the thumb and index
finger
 Non-participant drops the ruler with no warning and
participant catches
 The score is taken from where the top of the thumb hits the
ruler after three tests provides an average
Balance - Standing stork test
 Participant places their hand on hips and one foot on inside
knee of the opposite leg
 Participant raises their heel and holds the balance for as long
as possible
 The score is taken as the total time the participant held the
balance successfully
Power - Vertical jump test
 Participant stands sideways onto wall and measures height
with an up-stretched arm
 Participant jumps as high as possible and marks wall at peak
of the jump on three occasions
 The average distance between the standing and jumping
height is taken as the score

REMINDER!!!

Physical activity carries risks as well as benefits. The most common 23

adverse effects of physical activity are burnout and musculoskeletal injury.
Depending on the type of activity, injury risk can be augmented with
increased intensity, frequency and duration of activity. To minimize the risk
of activity-induced injuries, you should be aware of the signs of over-
exertion (such as breathlessness and muscle soreness), and take
reasonable precautions.

Here are some exercise precautions and safety tips:

• Wear comfortable clothing and well-padded shoes that can protect the
heels and arches of the feet;
• Put on appropriate gear for the activity, such as helmets and protective
pads for cycling;
• Always warm up before doing exercise and cool down afterwards to
lower the risk of strains and sprains;
• Take appropriate breaks during the activity;
• Do not exercise with an empty stomach. Eat something light (such as
toast with jam or skimmed milk) to give you some stamina. Do not exercise
immediately after a full meal because this will affect digestion;
• Replenish extra fluids before, during and after physical activity,
especially for prolonged exercise like hiking;
• Beware of the weather and environmental conditions. Avoid doing
outdoor vigorous exercises in hot or humid weather;
• Listen to the body. Do not exercise when unwell. If there is dizziness,
shortness of breath, chest pain, nausea or vomiting, or muscle and joint
pain during exercise, stop the activity and seek medical advice as soon as
possible.

24
 BRING IT ON!
Six Components of Skill-Related Fitness Activity
The purpose of this activity is to help you gain an understanding of what
happens to your heart rate when you perform activities to develop the six
components of skill-related fitness. Perform each activity as fast and as many
times as you can for 30 seconds. Use your heart rate monitor, and record your
Application
heart rate before and immediately after the activity. Also, make a note if you
were winded at the end of an activity. Between each exercise, walk slowly and
allow your heart rate to go below 125 if possible. If your heart rate is over 125
at the end of an exercise, record how long it takes to get below 125.

Activity Time Component Heart Heart Breathing Time to

of Skill Rate Rate Notes Get Heart
Related Befor After Rate
Fitness e Below 120
BPM
Shuttle 30 sec Speed and
Run Agility
Alternate 30 sec Coordination
hand
wall toss
test
Ruler 30 sec Reaction
drop test Time
Standing 30 sec Balance
stork test
Vertical 30 sec Power
jump test

Congratulations for finishing module 2. Keep motivated and healthy

always.
“Success is walking from failure to failure with no loss of
enthusiasm.”
— Winston Churchill
Closure No time to waste
You can now proceed to module 3

25
MODULE ASSESSMENT
POINTS OF DISCUSSION

1. How does skill-related fitness differ from health-related fitness components?

(5 Points)
-Answer

2. How does skill related components beneficial to an individual? (5 Points)

-Answer

26
MODULE SUMMARY

SIX COMPONENTS OF SKILL-RELATED FITNESS

There are six skill-related fitness components: agility, balance, coordination, speed,
power, and reaction time. Skilled athletes typically excel in all six areas.

• Agility is the ability to change and control the direction and position of the
body while maintaining a constant, rapid motion. For example, changing directions to
hit a tennis ball.
Example: Speed and Agility - Shuttle run

• Balance is the ability to control or stabilize the body when a person is

standing still or moving. For example, in-line skating.
Example: Balance - Standing stork test

• Coordination is the ability to use the senses together with body parts during
movement. For example, dribbling a basketball. Using hands and eyes together is
called hand-eye coordination.
Example: Coordination – Alternate hand wall toss test

• Speed is the ability to move your body or parts of your body swiftly. Many
sports rely on speed to gain advantage over your opponents. For example, a
basketball player making a fast break to perform a layup, a tennis player moving
forward to get to a drop shot, a football player out running the defense to receive a
pass.
Example: Speed and Agility - Shuttle run

• Power is the ability to move the body parts swiftly while applying the
maximum force of the muscles. Power is a combination of both speed and muscular
strength. For example, fullbacks in football muscling their way through other players
and speeding to advance the ball and volleyball players getting up to the net and
lifting their bodies high into the air.
Example: Power - Vertical jump test

• Reaction Time is the ability to reach or respond quickly to what you hear,
see, or feel. For example, an athlete quickly coming off the blocks early in a
swimming or track relay, or stealing a base in baseball.
Example: Reaction time - Ruler drop test

27
REFERENCES
 Allen, William C. MD; Cope, Ray MD Coxa Saltans: The Snapping Hip Revisited,
Journal of the American Academy of Orthopaedic Surgeons: September 1995 -
Volume 3 - Issue 5 - p 303-308
 Holt, L. Travis, T. Okita, T. (1970) Comparative Study of Three Stretching Techniques.
Perceptual and Motor Skills, Volume: 31 issue: 2, page(s): 611-616.
 Kovar E. (2016). A basic high-intensity interval training routine for beginning
exercisers. acefitness.org/education-and-resources/professional/expert-
articles/5880/a-basic-high-intensity- interval-training-routine-for-beginning-exercisers/
 lter, M. (2004) Science of Flexibility, 3rd Edition (ISBN: 978-0736048989)
 Lucas, R. Koslow, R. (1984) Comparative Study of Static, Dynamic, and
Proprioceptive Neuromuscular Facilitation Stretching Techniques on Flexibility.
Perceptual and Motor Skills, Volume: 58 issue: 2, page(s): 615-618.
 Page, P. (2012) Current Concepts in Muscle Stretching for Exercise and
Rehabilitation. International Journal of Sports Physical Therapy, 7(1): 109–119.
 Running and jogging — preventing injury. (2013).
betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-preventing-injury
 Taylor, K. Sheppard, J. Lee, H. Plummer, N (2009) Negative effect of static stretching
restored when combined with a sports specific warm-up component. Journal of
Science and Medicine in Sport, 12(6):657-61.
 The Sports Medicine Patient Advisor: Snapping Hip Syndrome
 Walker, B. (2011). The Anatomy of Stretching, 2nd Edition (ISBN: 978-1583943717)

28