PE 2: PAHF2 — Module 3
How to Assess and Monitor Your Physical Fitness Components
Simple Study Guide
1. Physical Fitness & Periodic Assessment
Physical Fitness = how well your body can handle physical activities — covering strength, endurance,
flexibility, and more. It's not just about going to the gym!
Periodic Physical Fitness Assessment = regular fitness tests done in school to check your current fitness
level and monitor your health progress over time.
2. The 5 Fitness Components
Component Simple Meaning Example / Test
Cardiovascular
Heart & lungs working together to give your body energy for
Running,
a long time
3-min step test
Endurance
Muscular
How much force your muscles can produce Push-up test
Strength
Muscular
How long your muscles keep going without getting tired Cycling, elliptical
Endurance
Flexibility How well your joints can move Sit and Reach test
Body
How much of your body is fat vs. muscle/bone BMI, Skinfold measurement
Composition
3. The FITT Model
The FITT Model is your guide when making an exercise plan:
F — Frequency — How often you exercise (e.g., 3x a week). Balance between giving your body enough
stress and enough rest.
I — Intensity — How hard you exercise. Measured through heart rate or weight size. Low intensity = need
more time & frequency.
T — Time — How long each session lasts. Beginners: 20–30 mins. More fit: 45–60 mins. Beyond 60 mins =
diminishing returns. Minimum 6 weeks to see improvement.
T — Type — What kind of exercise. For cardio: use large muscle groups continuously. Examples: running,
swimming, cycling, dancing, aerobics.
4. Fitness Assessment Tests
For Cardiorespiratory Fitness:
1-Mile Walk Test — Walk 1 mile as fast as you can, then check heart rate, age, gender, and body weight.
Fast time + low heart rate = more fit.
3-Minute Step Test — Step up and down for 3 minutes, then check how fast your heart rate returns to
normal. Faster recovery = more fit.
For Muscular Strength & Endurance:
1RM (One Repetition Maximum) — The maximum weight you can lift just once. Used for bench press and
leg press.
For Flexibility:
Sit and Reach Test — Measures flexibility of lower back and hamstrings. Important for preventing low-back
pain.
For Body Composition:
BMI (Body Mass Index) — Uses height and weight to estimate body fat. Simple but not 100% accurate.
Skinfold Measurement — Pinches skin in certain areas to measure fat.
Underwater Weighing / Bioelectrical Impedance — More advanced and accurate methods.
5. Stretching Types
PNF (Proprioceptive Neuromuscular Facilitation)
Most effective stretching technique. Uses muscle and joint reflexes for greater effect.
• Contract the muscle first for 6 seconds, then stretch for 10–30 seconds
• Usually done with a partner
• Downside: may cause more muscle soreness than static stretching
Passive Stretching
Someone or something else helps you stretch (partner, gravity, weights). Achieves a greater range of motion
(more intense stretch).
Active Stretching
You stretch the muscle by contracting the opposite muscle. Lower risk of injury.
6. Supplements
These help your body recover faster after training:
Creatine Monohydrate — Most popular supplement. Boosts strength, power, muscle size, and recovery by
increasing creatine phosphate in muscles.
Chromium Picolinate — Helps with insulin and carbohydrate metabolism. Still controversial — not fully
proven to work.
Carbohydrate Beverages — Sports drinks that help replenish glycogen (energy) in muscles after intense
exercise.
7. Body Composition
Your body is made of two things:
Fat-Free Mass = muscle, bone, water, organs — basically everything except fat.
Body Fat = essential fat (needed to survive) + non-essential fat (extra stored fat).
The bathroom scale alone can't tell you your real body composition!
Example: A 260-pound football player may be 'overweight' by standard charts but actually has very low body
fat. A woman who weighs the same as 20 years ago may have a very different body composition.
BMI (Body Mass Index) = weight divided by height squared. A rough but easy estimate. More accurate than a
basic scale but not perfect.
PE 2 — PAHF2 Module 3 Study Guide | Good luck on your exam! ■