The Physical Fitness Test (PFT) measures students' physical fitness in two categories: health-related and skill-related components. Health-related components include cardiovascular endurance, muscular strength and endurance, flexibility, and body mass index. Skill-related components refer to physical abilities like running speed, agility, reaction time, balance, and coordination. The document then provides definitions and example activities for each component of physical fitness measured in the PFT.

1. P h y s i c a l E d u c a t I o n

2. The Physical Fitness Test (PFT) is a set of measures designed
to determine a student’s level of physical fitness. It involves
two categories of physical fitness— “health-related and
“skill-related components--as referred to those physical
attributes which enable a person to cope with the requirement of
daily living such as cardiovascular endurance or stamina,
muscular strength and endurance, flexibility, and the appropriate
body mass index (BMI). Skill- related components are physical
abilities that show potential for good performance in certain
skills like running speed, agility, reaction time or quickness,
balance and coordination

4. It is the ability of the heart, lungs, and
blood vessels to supply oxygen and
nutrients to the working muscles
efficiently in order to sustain prolonged
rhythmical exercises. The ability to
deliver and utilize oxygen is an
indicator of a healthy heart. Activity test
or example activity: Running

5. It is the ability of the muscle to generate
the greatest force. One repetition
maximum is the heaviest load that
can be lifted in one repetition. A good
strength level protects an individual
from severe injuries when he/she slips
or falls. Activity test or example activity:
Weight Lifting.

6. is the ability of the muscle to resist fatigue
when performing multiple repetitions of a
submaximal load. It can also refer to the
period of time in which a muscle is
able to hold a contraction. Muscular
endurance is needed to deter injuries that
commonly occur when the individual is tired.
Activity test or example activities: Abdominal
Plank and Push-ups

7. It is the ability to move a joint without pain over its
entire range of motion. It is affected by the
structure of the joint and the muscles surrounding
the joint. These factors deteriorate over time and
leads to chronic pain as an individual becomes
older. An adequate degree of flexibility is important
to prevent injury and to maintain body mobility. It
can be greatly improved by stretching. Activity test
or example activities: Sit and Reach and Trunk
Forward flexion.

8. It refers to the total make-up of the body using
the concept of two component model: the lean
body mass and the body fat. It is often reported
as the ratio of fat mass with the overall
body mass. Many noncommunicable
diseases are associated with obesity or
having too much fat especially around
the abdominal area. Activity test or example
activity: height and weight, body mass index
(BMI)

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Is the ability to change the position of
your body and to control the
movement of your whole body. Agility
is an important quality in many
sports, because you must change
direction rapidly and always have
your body under control

11. Is the ability to keep an upright
posture while either standing
still or moving. Good balance
in essential in many activities
like skating, surfing, skiing, and
gymnastics.

12. Is the amount of time it takes to
start a movement once your
senses signal the need to move.
People with good reaction time
can usually start quickly in track
and swimming or react quickly in
ping pong or karate.

13. Is the integration of eye, hand,
and foot movements. This
component is necessary for
success in such sports as
baseball, softball, tennis, golf,
and basketball.

14. Is the ability to cover a
distance in a short amount
of time. Speed is a very
important factor in many
sports and activities. Short
runs are used to evaluate
speed.

15. Activity: Write the table below in a one whole sheet of paper.
Create your own fitness goals.
My Weekly Fitness Goals
Skill-Related Fitness Frequency Intensity Type/Activities Time Frame
Persons
Involved
1. Agility
Once a
week
Slow or
Simple
Hexagon
Agility Test
3-5 minutes
2. Balance
3. Coordination
4. Power
5. Reaction Time
6. Speed

16. Study the different dimension of holistic health. Try to answer the activity on
your notebook.
Physical
Health
Social Health Moral-
Spiritual
Health
Emotional
Health
Mental
Health
Environmental
Health
Ex. Take a
morning walk
everyday