PHYSICAL EDUCATION
Let’s Warm Up!
What do you feel after executing the dance
exercise?
Do you consider yourself a physically fit
person? Why or why not?
What does fitness mean to you?
What do you think are we going to talk about?
Physical Fitness
Objectives:
a. describe the physical fitness components;
b. execute the varied fitness tests, and
c. tell ways to encourage other students to
perform the varied fitness tests.
Physical Fitness
• Physical fitness is the ability of a person to perform
his or her daily tasks and still have reserve energy in
case of an emergency.
• Physical activity is any bodily movement produced
by alternating contraction and relaxation of the
skeletal muscles that results in a notable increase in
energy a person uses. You can become physically fit
through exercise, a type of physical activity that is
structured, planned, and repeated bodily movements.
•Physical fitness tests are given at the
start and towards the end of every
school year to your physical fitness
status.
•Physical fitness is classified into two
components namely: health-related
fitness and skill-related fitness.
•Health-related component refers
to the ability to perform daily
physical tasks associated with the
disease prevention and functional
health while skill-related
component is the ability of the
human body to perform physical
tasks efficiently for a specific sport.
HEALTH-RELATED FITNESS SKILL-RELATED
FITNESS
- Muscular Endurance -Speed
-Muscular Strength -Balance
-Cardiovascular Endurance -Coordination
-Flexibility -Agility
-Body Composition -Power
-Reaction Time
Health-Related Fitness
•Muscular Endurance –
this is the capacity of the
muscle group to sustain a
prolonged muscle
contraction.
Partial curl-ups
•this exercise measures the strength and
endurance of the abdominal muscles
that assist a person to uphold good
posture.
Material needed for this kind of exercise:
•Mat
PROCEDURE:
• Lie down on the mat with knees bent about 6 inches
apart from the buttocks with feet slightly open.
• The partner will hold the feet of the performer and will
count the number of repetitions to be executed.
• Do the starting position by holding the knees firmly.
• Lower the body slowly until the tips of the fingers are
about an inch from the knees.
• Raise the body assuming the starting position.
• Repeat the movements as many times as you can. If the
performer stops, end the counting.
• Record the number of completed curl-ups.
•Muscular Strength - this
pertains to the ability of the
muscle to produce amount
of force in a single
contraction.
Push-ups
• this exercise measures the strength and endurance
of the chest muscles and the arms to withstand
heavy tasks.
Precautionary Measures:
• If the upper body does not have enough strength
to continue the activity, stop and rest. Make sure
to execute cooldown exercise to loosen the
muscles and for the performer not to experience
fatigue.
• Cardiovascular Endurance – this refers
to the capacity of the heart to effectively
pump to meet the demands of exercise or
is the measurement that checks if the
heart, lungs, and muscles work in unison
to provide oxygen and blood during
exercise or workout.
1-kilometer run/walk
Materials:
• Running area
• Stopwatch
PROCEDURE:
When the timer starts, run or walk the distance of 1 km (1,000 m).
The partner will monitor the number of covered laps.
The performers are allowed to walk, provided that the distance was
covered.
Record the time in minutes and seconds.
Precautionary Measures:
• Drink plenty of water before and after running to condition the body.
• Do not run directly under the heat of the sun.
•Flexibility – this refers to
the capacity to use the
joints in its normal range
of movements. A person
with a good flexibility can
undertake tasks efficiently
with less risk injury.
Sit-and-reach
Material:
• Tape measure
PROCEDURE:
• Sit on the floor with a tape measure between the legs.
• Place the tip of the heels exactly at the 50 cm point.
• Extend the arms forward over the tape measure and
reach it with the middle fingers. Hold the position for
3 seconds and let the partner record the distance
covered.
• Body Composition – is the relative proportion of muscle
fat, bone, and other tissues that comprise the body. To
measure this, we need to get our Body Mass Index
following the formula below.
Body Mass (in kilograms) Classification:
Height (in meter2) Below 18.5 Underweight
18.5-24.9 Normal
25.0-29.9 Overweight
30.0-Above Obese
Example: 30kg = 30kg = 20.83
(Normal)
1.20m2 1.44
Skill-related Fitness
Speed – this is the capacity
of the body to cover or
move in a certain distance
for a short period of time.
40-meter sprint
Materials:
• Running area
• Stopwatch
PROCEDURE:
• At the “Go” signal, sprint form the starting line toward
the finish line and make two trials.
• Use the stopwatch to record the time in minutes and
seconds. Record the time.
•Balance – this is the
capacity to maintain
equilibrium even when
moving.
Stork stand test
•Coordination – this refers to the
capacity of the body to use all the
senses together with other body
parts to produce and execute
smooth movements efficiently.
Paper juggling
• this exercise measures the ability to
focus and switch between tasks quickly.
PROCEDURE:
• Have a crumpled paper like a bond paper size.
• On the “Go” signal, juggle the paper from one
palm to another.
• Make sure to execute it alternately.
• Record the number of times the performer hits
the paper.
•Agility – this is the capacity
to control body movements
and shift direction quickly.
Hexagon Agility Test
• this exercise measures the ability to change direction at a certain speed,
and improves gravity awareness, body control, and foot speed.
Material:
Stopwatch
PROCEDURE:
Stand in the middle of a hexagon line.
On the “Go” signal, jump with both legs on one line and return to the
middle of the hexagon keeping both legs together.
Complete three revolutions both clockwise and counterclockwise
directions.
Record the time once finished.
•Power – this is the capacity to
transfer force at a rapid pace.
This is the product of strength
and speed.
Standing long jump – this exercise measures and assesses
strength and leg power.
Materials:
• Tape measure
• Ruler
PROCEDURE:
• Stand on the zero point of the tape measure.
• On the “Go” signal, flex the knees and swing the
arms backward and jump. Make sure that you are going to land
both legs
together.
• Do the same procedure twice.
• Measure the further distance covered where the back
of the heels landed.
•Reaction Time – this is
the capacity to respond
quickly to stimulus.
Stick drop test – this exercise measures the reaction
time and improves alertness and quickness of the eyes.
Materials:
• Meter stick/ruler
• Arm chair
PROCEDURE:
• Sit in an armchair with the arm and elbow rested at
the end of the armchair.
• The partner drops the meter stick/ruler with the zero
point at the bottom part.
• Catch the stick/ruler with the thumb and index finger.
• Perform it three times and record the average score.
