Readings for Module 1

The primary concern of the physical education instructor is to expose our

students to a variety of physical activities, guide our students to enhance and
sustain physical fitness for daily activities as well as healthy lifestyle.
It is the responsibility of the student to practice good health habits and as well
as discipline towards a healthy lifestyle with regular exercise, balanced diet,
adequate sleep, absence of liquor, cigarettes, and drugs, wholesome recreation,
positive attitudes.
Discussion Points:
How fit do you see yourself? Why?
Can you still remember the results of your fitness levels in physical fitness test?
What is Physical Fitness?
It is a physical condition when an individual has the capacity to everyday tasks
without a feeling of exhaustion. In addition, it is the ability to function effectively
in physical work, training, and other activities and still have enough energy left
over to handle any emergencies which may arise. These are the possible qualities;
- A physically active individual has the capacity to learn variety of vigorous
recreational pursuits.
- He can face life’s problems with relatively better outlook
- He accomplishes his work with minimum of stress.
- He enjoys participating in outdoor and sports activities.
- It enables him to mingle with people at work and at play with satisfaction.
The Physical Fitness Test (PFT)
The physical fitness Test (PFT) is a measure of student’s levels of fitness
regarding several component. It is important to perform the PFT before the start
of an exercise program and at its culmination. Prior to the program, the PFT will
be able to determine individual baselines and thresholds. Goals for fitness can be
set. Toward the end of the program, the exercise will again take the test.
Differences in results will determine the effectiveness of the program undergone.
Thus, PFT level will also help determine the quality of performance.
Below are the test components and the baselines that they measure.
Test Items Components Physical Fitness
Standing long jump Leg strength and power
Bent-knee curls Abdominal strength and endurance
Push-ups ( male: regular) Arm strength and endurance
Push-ups( female: on knees) Arm strength and endurance
50 meter sprint Measure speed
Shuttle run/Illinois Agility Run Measure agility and coordination
12- minutes run/Cooper’s Test Cardio-respiratory endurance
Three minute step test General endurance
Sit and reach /sit and wall reach Measure flexibility of the lower back &
hamstring muscle.
Balance Ability to assume & maintain anybody
position.
Body Composition relationship lean mass and fat mass.
Source: Fit for Life (2016)

Cardiorespiratory (CR) fitness, sometime called endurance, aerobics fitness, or

aerobic capacity, is one of the five components of physical fitness, CR fitness is a
condition in which the body’s cardiovascular( circulatory( and respiratory systems
function together, especially during exercise or work, to ensure that adequate
oxygen is supplied to the working muscles to produce energy. CR fitness is needed
fir prolonged, rhythmic use of the body’s large muscle groups. A high level of CR
fitness permits continuous physical activity without a decline in performance and
allows for rapid recovery following fatiguing physical activity.
Activities such as running, bicycling, swimming, stair climbing, jumping rope,
place an extra demand on the cardiovascular and respiratory system. During
exercise, these systems attempt to supply oxygen to the working muscles. Most of
this oxygen is used to produce energy for muscular contraction. Any activity that
continuously uses large muscle groups for 20 minutes of longer taxes these
systems. Because of this, a wide variety of training methods is used to improve
cardiorespiratory endurance.
Physiology of Aerobic Training
 Aerobics exercise uses oxygen to produce most of the body’s energy needs. It
also brings into play a complex set of physiological events.
To provide enough energy- producing oxygen to the muscles, the following events
occur:
➢ Greater movement of air through the lungs.
➢ Increased movement of oxygen from the lungs into the blood stream.
➢ Increased delivery of oxygen-laden blood to the working muscles by the
heart’s accelerated pumping action.
➢ Regulation of the blood vessel’s size to distribute blood away from inactive
tissue to working muscle.
➢ Greater movement of oxygen from the blood into the muscle tissue.
➢ Accelerated return of venous blood to the heart.
Correctly performed aerobic exercise, over time, causes positive changes in the
body’s CR system. These changes allow the heart and vascular systems to deliver
more oxygen-rich blood to the working muscles during exercise. Also, those
muscles regularly used during aerobes exercise undergo positive changes. By using
more oxygen, these changes let the muscles make and use more energy during
exercise and, a result, the muscles can work longer and harder.
A person’s maximum aerobic capacity can be modified through physical training.
To reach very high levels of aerobic fitness, one must train hard accordingly. The
best way to improve fitness is to participate regularly in a demanding aerobic
exercise program.
May factors can negatively affect one’s ability to perform well aerobically. These
include the following:
➢ Age.
➢ Anemia.
➢ Carbon monoxide from tobacco smoke or pollution.
➢ High altitude (reduced oxygen pressure).
➢ Illness (heart disease).
➢ Obesity.
➢ Sedentary lifestyle.
 Any condition that reduces the body’s ability to bring in, transport, or use oxygen
reduces a person’s ability to perform aerobically. Inactivity causes much of the
decrease in physical fitness that occurs with increasing age, some of this decrease
in aerobics fitness can be slowed by taking part in a regular exercise program.
Certain medical conditions also impair the transport oxygen. The y includes
diseases of the lungs, which interfere with breathing, and disabling heart
conditions. Another is severe blocking of the arteries which inhibits blood flow to
the heart and skeletal muscles.
Smoking can lead to any or all the above problems and can, in the long and short
term, adversely affect one’s ability to perform daily task.
Only aerobic exercise that requires breathing in large volumes of air improve CR
fitness. Worthwhile aerobics activities must involve the use of large muscle groups
and must me rhythmic. They must also be sufficient duration and intensity (60 to
90 percent HRR). Examples of primary and secondary exercise for improving CR
fitness are as follows:
PRIMARY SECONDARY
Running, Jogging, Walking(vigorous) Badminton (single and doubles)
Exercising with music, Rope skipping Table Tennis (singles and doubles)
Bicycling(stationary), stair climbing Lawn tennis (singles and doubles)
Swimming, bicycling(road/ street) Volley ball, Frisbee
Source: Physical Fitness Testing Handbook,2007

The primary exercises are more effective than the secondary exercises in
producing positive changes in CR fitness.
The secondary activities may briefly elevate the heart rate but may not keep it
elevated to the THR throughout the entire workout.
Exercise to music like aerobics exercise done to music is another excellent
alternative to running. It is a motivating, challenging activity that combines exercise
and rhythmic movements. There is no prerequisite skills, and it can be totally
individualized to every fitness level by varying the frequency, intensity, and
duration. One can move to various tempos while jogging or doing jumping jacks,
hops, jumps, or many other calisthenics.
 Rope jumping (a.k.a. rope skipping, skip roping, jump rope) is, however, an
excellent form of exercise that should consider if you are looking for a way to keep
fit, train for another sport, or just to have fun. Its’ inexpensive, does not need a
fancy or special facility, It can develop nearly area including: aerobic conditioning,
endurance, agility, quickness, timing, and rhythm to name a few.