Physical Fitness
Study Guide
General Information
Being physically fit means having the energy and strength to perform daily activities
vigorously and alertly without getting “rundown” and still have enough left over energy for
leisure activities or to meet emergency demands. When you are fit, your heart, lungs and
muscles are strong and your body is firm and flexible. Getting in shape means you’ll be
healthier which gives you a more enjoyable and active life. All people need to become
physically fit. Everyone can do it! It just takes determination, some time and a serious
commitment. Don’t make the mistake of thinking that just because you are active you are
physically fit. It takes specific exercises to build strength, endurance and flexibility.
Physical fitness can be broken down into three main parts: strength, endurance and
flexibility. Strength is how much force you can exert with your muscles. When you are
strong you don’t need to rely on others to do the “heavy” work and you are less likely to
injure your muscles. Endurance is the ability to keep moving for long periods of time. With
high levels of endurance you have more energy and are able to play harder and longer during
sports and games. Flexibility means you can move your muscles and joints through their full
range of motion. When you are flexible you can reach, bend and stretch more easily and are
less likely to injure muscles and joints. Stretching also helps decrease tension and stress.
This unit will help you understand the components of physical fitness testing.
American youth have participated in the Presidential Physical Fitness program since 1966. It
includes all young people ages 6 – 17. Several awards are available, each are scored by
percentile. The standards are based on fitness scores from thousands of students like you. If
you score at the 50th percentile or above, it means that you have scored in the top half of the
country for students your age. To receive the Presidential Physical Fitness Award you
must score at or above 85th percentile on all 5 test items. For the National Physical Fitness
Award you must score above the 50th percentile on all 5 tests. If you earn either of these
awards you have done better than most of the students your age in the country. Now that’s
something to be proud of!!! Do the best you can on the “Presidents Challenge”. You will be
graded in class on your effort more than your scores.
SAFETY
1. Always warm-up before doing any events & cool down after.
2. Wear proper PE clothes – proper sneakers are very important.
3. Never run into the path of another runner (slower runners keep to the outside).
4. Do not talk to or interfere with anyone while they are doing an event.
5. Never do any activity without supervision.
6. If you have any physical disabilities be sure to tell your teacher.
7. If you injure yourself or feel ill, tell your teacher immediately.
Challenge Items
1. Curl-ups - Measures abdominal strength & endurance.
Lie on back with knees flexed with feet about 12 inches from buttocks. Partner holds
feet. Arms are crossed with hands placed on opposite shoulders & elbows close to
chest. Holding arm & body position, student raises the trunk curling up to touch
elbows to thighs, then lowers back to floor so scapulas (shoulder blades) touch floor.
Do as many as possible in 1 minute.
2. Shuttle Run – Measures leg strength, endurance, power & agility.
Two parallel lines are marked 30 feet apart with two blocks (erasers) placed on one
line. Student starts behind the line opposite the blocks. On the signal “Ready? Go!”
the student runs to the blocks, picks one up, runs back to the start, places the block
behind the line, runs back picks up the second block and runs back across the starting
line. Go as fast as possible under control. Score is the time to the nearest tenth of a
second.
3. Pull-ups - Measures upper body strength & endurance.
Student hangs from a horizontal bar with arms fully extended, feet not touching.
Hands may be facing toward or away from the body. Student raises body until chin
clears the bar, then lowers body to the full hang starting position. Score is the total
number performed correctly.
4. V-Sit Reach – Measures lower back & hamstring flexibility.
There is a base line on the floor with a measuring devise perpendicular to the base
line, zeroed at the line with plus & minus scores possible. Students remove their shoes
and sit with their heels on the base line with their feet 8-12 inches apart. Students
clasp thumbs, hands palm down & place them on the measuring devise. With legs
held flat by a partner, student slowly reaches as far as possible down the measuring
devise keeping feet flexed. After three practices the fourth is held for three seconds
then measured. Score is maximum distance reached.
5. One Mile Run/Walk – Measures heart & lung endurance.
On the track, students run or walk fast for a distance of one mile. Students should
pace themselves carefully. Breathe in the nose & out the mouth. If lunch is eaten prior
to the test, eat a light lunch. Score is the fastest time, in minutes & seconds, to cover
one mile.
Good Luck! – Do the best you can. Remember you can use this
information to improve your fitness. So any results that you are unhappy
with - - - be sure to do exercises that work on that area.