In This Chapter... : Institute of Human Kinetics

SOUTHERN LUZON STATE UNIVERSITY
MIDTERM S.Y. 2020-2021

COLLEGE OF TEACHER EDUCATION
INSTITUTE OF HUMAN KINETICS PE001 I PHYSICAL FITNESS AND WELLNESS >>>
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PHYSICAL FITNESS ACTIVITIES
In this chapter...
10.1 PAR-Q and HEALTH QUESTIONNAIRE
10.2 BODY COMPOSITION

10.2.1 Techniques to assess Body Composition
10.3 CARDIORESPIRATORY ENDURANCE
10.3.1. Modified Fitness Exercises
10.3.2. Safety Guidelines and Procedures
10.4. MUSCULAR ENDURANCE AND STRENGTH

10.4.1. Modified Fitness Exercises
10.4.2. Safety Guidelines and Procedure
10.5 MUSCULAR FLEXIBILITTY
10.5.1 Modified Fitness Exercises
10.5.2 Safety Guidelines and Procedures
11.1. Modified Enhancement Activity: Plyometric,
Strength Exercises
PREPARED BY: PE 001 INSTRUCTORS
∏ F.CERIBO S. ABUSTAN J.JAVEN G.CASTILLO
M.MAROTO V.SALVATIERRA A.ABRAHAM M.COSEJO

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10.1 PAR-Q and HEALTH QUESTIONNAIRE:
http://eparmedx.com/wp-content/uploads/2013/03/January2020PARQPlus_Image.pdf

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At the end of the lesson, you are expected to:
❖ Discuss the Body Composition

❖ Identify the techniques on how to assess
the body composition.
LESSON 10.2: ❖ Learn how to measure body composition.
❖ Asses your risk for potential disease.
BODY
COMPOSITION
According to the 2019 DOST Food and Nutrition Research

Institute- Expanded National Nutrition Survey in NCR, 28.8% are
overweight and 9.6% are obese among adults ages 20-59 years old
based from their Body Mass Index Assessment. (www.fnri.dost.gov.ph)
DEFINITION
➢ Body Composition is the amount of lean body mass including all the tissues other
than fat, such as bone, muscle, organs, and body fluids.
➢ The amount of body fat is expressed in terms of percent body weight.
➢ The fat component is called fat mass, or percent body fat while the non-fat
component is called lean body mass.
➢ Healthy weight is the absence of diseases that would improve with weight loss and
fat distribution pattern.
➢ The body composition could assess the situation of the body regarding about its
weight classification body assessment.
➢ Obesity is an excess of fats in the body. It could be assessed according to the height
and weight of the individual. You cannot easily determine a person as “obese”
without any assessment that will prove that his/ her height is normal to his/ her
weight.

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TECHNIQUES TO ASSESS BODY COMPOSITION
Most of the techniques to determine body
composition require proper training on the part of
the technician administering the tests (skinfold,
Hydrostatic hydrostatic weighing).
Weighing
According to Quinn et.al, Skinfold caliper
assessment is the most accurate way of measuring
body composition generally available to the
physical educator, and implementing it is relatively
inexpensive. It involves using skinfold calipers to
take skinfold measurements at specific sites on the
body.
A Hydrostatic weighing involves the
individual being lowered into a water tank until the
Skinfold body parts come up, removing all the air from the
Caliper lungs and then weighed. (www.topendsports.com)
Assessment
According to science, body composition
assessment is not exactly precise but some of the
procedures are more accurate than others.
Body composition - the fat and nonfat components of the human body; important in assessing
recommended body weight
Percent body fat - proportional amount of fat in the body based on the person's total weight; includes
both essential fat and storage fat; also termed fat mass.
Lean body mass - body weight without body fat.
Recommended body weight- body weight at which there seems to be no harm to human health;
healthy weight.
Overweight - an excess amount of weight against a given standard, such as height or recommended
percent body fat.
Obesity - an excessive accumulation of body fat, usually at least 30 percent above recommended body
weight.
Total fat in the human body is classified into two

types: essential fat and storage fat. Essential fat is
needed for normal physiological function. Without it,
human health and physical performance deteriorate.
This type of fat is found within tissues such as muscles,
nerve cells, bone marrow, intestines, heart, liver, and
lungs. Essential fat constitutes about 3 percent of the
total weight in men and 12 percent in women. The
percentage 1s higher in women because it includes sex-
specific fat, such as that found in the breast tissue, the
uterus, and other sex-related fat deposits. Storage fat is
the fat stored in adipose tissue, mostly around just
beneath the skin (subcutaneous fat) and major organs in
the body.

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(Figure 1. BMI Formula)
The most common technique to determine thinness and

DEFINITION excessive fatness is Body Mass Index (BMI). It is the ratio of
weight to height. BMI estimates critical fat values at which the
risk for disease increases. However, it does not provide an
estimate of percent body fat.
CHART 1:
CHART 2: Disease Risk According to Body Mass Index (BMI)

BMI DISEASE RISK CLASSIFICATION
<18.5 Increased Underweight
18.5- 21.99 Low Acceptable
22.0-24.99 Very Low Acceptable
25.0-29.99 Increased Overweight
30.0-34.99 High Obesity I
35.0-39.99 Very High Obesity II
≥40.00 Extremely High Obesity III

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WAIST CIRCUMFERENCE
Scientific evidence suggests that the way people store
fat affects their risk for disease. The total amount of body
fat by itself is not the best predictor of increased risk for
disease but, rather, the location of the fat.
➢ ANDROID OBESITY is seen in individuals who
tends to store fat in the trunk or abdominal area (which
produces the “apple” shape).
➢ GYNOID OBESITY is seen in people who store fat
primarily around the hips and thighs (which creates the
“pear” shape).
DETERMINING THE WAIST- TO- HIP

CIRCUMFERENCE RATIO
The waist- to -hip circumference ratio is 3. Hip Measurement-Measure at the maximum

recommended as the best available index for circumference of the buttocks. It is recommended
determining risk for disease associated with fat and that you wear thin-layered clothing (such as a
weight distribution. Disease and death risk are swimming
associated with abdominal and upper body fatness. suit or underwear) that will not add significantly
When a person has high fatness and a high waist -to- to the measurement.
hip ratio, additional risks exist. The following steps
should be taken in making measurements and 4. Divide the hip measurement into the waist
calculating the waist- to- hip ratio. measurement or use the waist-to-hip nomogram
(Chart 1) to determine your waist-to-hip ratio.
1. Both measurements should be done with a nonelastic 5. Use the Waist-to-Hip Ratio Rating Scale
tape. Make the measurements while standing with (Chart 2) to determine your rating for the waist-
the feet together and the arms at the sides, elevated to-hip ratio.
only high enough to allow the measurements. Be
sure the tape is horizontal and around the entire
circumference. Record scores to the nearest
Chart 3 Waist-to- Hip Ratio Nomogram
millimeter or 1/16th of an inch. Use the same units of
measure for both circumferences (millimeters or
1/16th of an inch). The tape should be pulled snugly
but not to the point of causing an indentation in the
skin.
2. Waist measurements- Measure at the natural waist
(Smallest waist circumference). If no natural waist
exists, the measurements should be made at the level
of the umbilicus. Measure at the end of a normal
inspiration.

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Chart 4 Waist-to -Hip Ratio Rating Scale
Classification Men Women

High risk >1.0 >0.85
Moderately high risk 0.90-1.0 0.80-0.85
Lower risk <0.90 <0.80 Chart 5 BMI and Waist Circumference Rating
Scale
Determining Disease Risk Based on BMI
and Waist Circumference Waist Circumference (in.)
BMI Men 40 or less Men above 40
➢ Use Chart 4 to determine a BMI and Waist Women 34.5 Women above
Circumference Rating. or less 34.5
➢ In the first column of Chart 4, locate your BMI. Less than 18.5 Normal Normal
➢ Locate your Waist Circumference in either 18.5-24.9 Normal Normal
column 2 or 3 depending on your age. 25.0-29.0 Increased risk High risk
➢ Your rating is located at the point where the 30.0-34.0 High risk Very High risk
appropriate rows and columns intersect. 35.0-39.0 Very High risk Very high risk
40 or more Extremely high Extremely high
Source: Adapted from ACSM
risk risk
Get Your Body

Composition
Name: ___________________________________ Course & Section: __________
Body Mass Index

Procedures:
1. Identify your height and weight. (If there is no equipment,
assume your measurement based from your last medical).
2. Compute your BMI using the formula above (Figure No. 1).
3. Identify the classification of your result in Chart No. 2.
Results:
Body Mass Index:
Classification:

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Waist-to-Hip Ratio
Procedures:
1. Measure your waist and hip circumference using the procedures.
2. Divide your hip circumference to your waist circumference/ use Chart 3 to calculate your waist-
to-hip ratio.
3. Identify your rating and its classification based from Chart 4.
Results
Waist circumference Hip circumference Waist-to-hip ratio
Classification:
Check the statement that best describes you.

□ l am a male 5’9 or less and have a waist girth of 34 inches more.
□ l am a male 5’10' to 64 and have a waist girth of 36 inches or more.
□ I am a male 6’5 or more and have a waist girth of 38 inches or more
□ I am a female 5’2 or less and have a waist girth of 29 inches or more
□ l am a female 5’3 to 510 and have a waist girth of 31 inches or more
□ I am a female 5’11 or more and have a waist girth of 33 inches or more
*If you checked one of the boxes above, the waist-to-hip ratio is especially relevant for you.
BMI and Waist Circumference Rating
Procedures:
1. Identify your BMI and Waist Circumference from previous results of your activity.
2 Use Chart 5 to identify the classification of your BMI & Waist Circumference Rating.
Results
BMI and Waist Circumference Rating
Classification:

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❖ Define cardiorespiratory endurance.

❖ Identify the Benefits of Cardiorespiratory
Endurance exercise
LESSON 10.3:
CARDIORESPIRATORY
ENDURANCE
Did you know that “cardiorespiratory endurance is typically measured in the

laboratory by maximum oxygen uptake (VO2max) which is not a practical method
for real-life use”? (Cheng et.al, 2019)
DEFINITION
➢ Cardiorespiratory endurance is the single most important component of health-related

physical fitness.
➢ It refers to the ability of the heart and lungs to deliver oxygen to working muscles during
continuous physical activity, which is an important indicator of physical health (Cheng et.al,
2019)
➢ Aerobic exercise is important in preventing cardiovascular disease. A poorly conditioned
heart, which has to pump more often just to keep a person alive is subject to more wear and
tear than a well- conditioned heart.
➢ Physical activity is no longer a natural part of our existence. Technological developments
have driven most people in developed countries into sedentary lifestyle that is why most of
the diseases that people have are connected to heart implications.
➢ One of the most harmful effects of modern-day technology is an increase in chronic
conditions related to a lack of physical activity.
➢ Lack of adequate physical activity is a fact of modern life that most people can no longer
avoid

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Cardiorespiratory endurance exercises help

the body to become more efficient and better
able to cope with physical challenges. The
Benefits Of Cardiorespiratory Endurance Exercise
following are the physiological adaptations
and long-term benefits of regular endurance
exercises:
✓ Improved cardiorespiratory
functioning: At rest, a healthy
cardiorespiratory system has little
difficulty keeping pace with the
body's need for oxygen, fuel, and
waste removal. During exercise,
however, the demands on the system
increase dramatically as the metabolic
rate goes up.
✓ Improved cellular metabolism:

Regular endurance exercises improve
metabolism at the cellular level by
increasing the number of capillaries in
the muscles so that they can be
✓ Improved immune function:
supplied with more oxygen and
Exercise can have either positive or
nutrients and can more quickly
negative effects on the immune
eliminate waste products. Greater
system, the physiological processes
capillary density helps heal injuries
that protect us from disease. Moderate
and reduces muscle aches.
endurance exercise boosts the immune
function, whereas excessive training
✓ Reduced risks of chronic diseases:
(overtraining) depresses it. Physically
Regular endurance exercise lowers fit people get fewer colds and upper
your risk of many chronic, disabling respiratory tract infections than people
diseases such as cardiovascular who are not fit.
diseases to include high blood
pressure, diabetes, unhealthy ✓ Improved psychological and
cholesterol levels and obesity; emotional well-being: Most people
coronary heart disease to include who participate in regular endurance
stroke, kidney failure, and blindness; exercise experience social,
cancer; type two diabetes; psychological, and emotional benefits.
osteoporosis; and deaths from all Performing physical activities provides
causes. proof of skill mastery and self-control,
thus enhancing self-image.
✓ Better control of body fat: Too
much body fat is linked to a variety of
health problems. Healthy body
composition can be difficult to
achieve and maintain because a diet
that contains all essential nutrients
can be relatively high in calories,
especially for someone who is
sedentary.

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❖ Define muscular strength and endurance.

❖ Analyze safety guidelines and procedures.
❖ Identify the Benefits of Muscular Strength and Endurance
LESSON 10.4:
MUSCULAR STRENGTH
AND ENDURANCE
Muscular strength and

endurance are two important parts of
your body’s ability to move, lift things
and do day-to-day activities. Muscular
strength is the amount of force you
can put out or the amount of weight
you can lift. Muscular endurance is
how many times you can move that
weight without getting exhausted
(very tired).
Muscular strength is the amount of force you can put out or the amount of weight you can lift.
Example Exercises:
• Push Ups
• Lifting Weights
• Squats
Muscular endurance is how many times you can move that weight without getting exhausted
(very tired).
Example Exercises:
• Push Ups in 2 minutes
• Planking
Benefits of Muscular Strength and Endurance

Muscular strength and endurance are important for many
reasons:
➢ Increase your ability to do activities like opening
doors, lifting boxes or chopping wood without
getting tired.
➢ Reduce the risk of injury.
➢ Help you keep a healthy body weight.
➢ Lead to healthier, stronger muscles and bones.
➢ Improve confidence and how you feel about yourself.
➢ Give you a sense of accomplishment.
➢ Allow you to add new and different activities to your
exercise program

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Importance of Having A Good Muscular Endurance
1. Keeps Your Mind Healthy
Great heart-healthy muscular endurance activities include jogging, cycling, swimming and brisk walking,
though the bulk of the research has looked at walking and jogging
2. Aids in Weight Loss
Physical activity is the most variable factor influencing your total caloric expenditure. And research shows
aerobic exercise alone is an effective approach to weight loss.
3. Improves Mood and Sleep Quality
It turns out that endurance exercise not only makes you happier, but it also helps you sleep better. Study found
that exercising at a moderate intensity for 150 minutes per week created a positive impact on subjects' mood and
sleep quality.
4. Prevents Age-Related Decline
Before and after aerobic exercise programs or in control conditions, researchers discovered that exercise
prompts the production of a chemical that may help prevent age-related decline in brain function.
5. Leads to a Longer Life
that strength training reduced risk of death from any cause by 23 percent, regardless of whether that training
involved bodyweight-only or weighted exercises. And those who also engaged in 150 minutes of moderate-
intensity aerobic activity reduced their risk by 29 percent

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❖ Define Muscular Flexibility

❖ Identify the Benefits of good Flexibility
LESSON 10.5:
MUSCULAR
FLEXIBILITY
Did you know that a woman from Russia named “Zlata” is the Guinness Record
Holder of the “Goddess of Flexibility” all over the world? Her real name is Julia Günthel.
She is contortionist in the Russia Entertainment Industry. She has also entered Guinness Book
of World Records and has broken the records three times already, one of which was for the
“fastest time to burst three balloons with the back.”
Flexibility refers to the achievable range of motion at a joint or group of joints without causing injury. Some
muscular/skeletal problems and injuries are thought to be related to a lack of flexibility. In daily life, we often have to
make rapid or strenuous movements we are not accustomed to making. Abruptly forcing a tight muscle beyond its
achievable range of motion may lead to injury.
Benefits of Good Flexibility

➢ Improving and maintaining good range of motion the joints enhances the quality of life.
➢ Good flexibility pro motes healthy muscles and joints.
➢ Improving elasticity at muscles and connective tissue around joints enables greater freedom of movement and
the individual's ability to participate in many types of sports and recreational activities.
➢ Adequate flexibility also makes activities of daily living such as turning, lifting, and bending much easier to
perform.
➢ A person must take care, however, not to over- stretch joints.
➢ Too much flexibility leads to unstable and loose joints, which may increase injury rate, including joint
subluxation and dislocation.
➢ Taking part in a regular stretching program increases circulation to the muscle(s) being stretched, prevents
low- back and other spinal column problems, improves and maintains good postural alignment, promotes
proper and graceful body movement, improves personal appearance and self- image, and helps to develop
and maintain motor skills throughout life.

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❖ The total range of motion around a joint is highly specific and varies from the joint to another (hip,
trunk, shoulder), as well as from one individual to the next.
❖ Muscular flexibility relates primarily to genetic factors and to physical activity.
❖ Joint structure (shape of the bones), joint cartilage, ligaments, tendons, muscles, skin, tissue injury,
and adipose tissue (fat) all influence range of motion about a joint.
❖ Body temperature, age, and gender also affect flexibility.
The range of motion about give joint depend mostly on the structure of that joint. Greater range of motion,
however, can be attained through plastic and elastic elongation.
➢ Plastic elongation is the permanent lengthening of soft tissue. Even though joint capsules, ligaments,
and tendons are basically nonelastic, they can undergo plastic elongation. This permanent'
lengthening, accompanied through proper by increased range of motion. is best attained through
proper stretching exercises.
➢ Elastic elongation is the temporary lengthening of soft tissue. Muscle tissue has elastic properties and
responds to stretching exercises by undergoing elastic or temporary lengthening. Elastic elongation
increases extensibility, the ability to stretch the muscles.

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CHALLENGE YOURSELF
What to do?
Instructions:
1. Execute the physical fitness activities given.

2. Please be guided with the step by step procedure given.
(you may also view the video tutorial on the link that will be given by your instructor)
3. Record yourself performing the listed activities.
4. Save your file with filename of: ACTIVITY.SURNAME.FIRSTNAMEINITIAL
example:
PUSHUP.CASTILLO.G
Take note::
If you have chronic disease (like heart disease, asthma, etc.), pre-existing injury or medical condition, please
inform or remind your instructor regarding your health condition.
Before you execute the physical fitness activities, hydrate yourself and perform warm-up exercises first.
PHYSICAL FITNESS ASSESSMENT RUBRIC:
EXCELLENT GOOD DEVELOPING NEEDS

(10) (8) (5) IMPROVEMENT
(3)
EXECUTION Able to Able to Able to demonstrate Unable to properly

demonstrate demonstrate average execution of demonstrate, form,
exceptional proper technique, form, technique, alignment
technique, technique, form, alignment and and movement of the
alignment and alignment, and movement of the exercise.
movement of the movement of exercise.
exercise. the exercise.
PERFORMANCE Able to effectively Able to Able to effectively Unable to effectively

execute each move effectively execute each move execute each move.
with confidence. execute each with some
move with confidence.
some
confidence.
INTENSITY Completed 25 Completed 15- Completed 10-14 or Completed 5-9 or

Completed a high repetitions or more 24 repetitions or fewer repetitions or fewer repetitions or
level of intensity by or performed an performed an performed an performed an exercise
performing a high exercise for a exercise for a exercise for a for a duration of 5-9
number of repetitions duration of 30 duration of 15- duration of 10-14 seconds without breaks
seconds or more 24 seconds seconds without
without breaks without breaks breaks

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MUSCULAR ENDURANCE:
SIT – UPS/ CURL – UPS OR PLANKING
Target: The abdominal muscles
Materials: Stopwatch, Floor Mat
Procedure:
1. Lie down on a mat with your knees flexed at right angles.
2. Engage your core and cross arms close to the chest with fingertip on level with the shoulder.
3. Return to the start position then lift your upper body so your left elbow touches your right
knee. Be sure to lower your upper back all the way to the ground after each repetition.
4. Perform as many sit ups as you can in 20 seconds. Make it sure that your back between the
shoulder touching the ground and cross arms touching your knees.
5. You can have your partner to hold your feet.
Procedure: Plank (A)

1. Get in the pushup position, only put your forearms on the ground instead of your hands.
Slowly
2. Squeeze your glutes and tighten your abdominals. Keep a neutral neck and spine. Do not allow
you lower back to sag or your hip to hike upward during this exercise. Sagging hips makes the
exercise initially easier, but it’s not a plank and it defeats the purpose of the exercise.
3. Create a straight, strong line from head to toes as long as you can in 20 seconds. “Hold that
position”.
Plank (b)
1. Kneel on an exercise mat or floor and bring your feet together behind you. Slowly
2. Squeeze your glutes and tighten your abdominals. Keep a neutral neck and spine. Do not allow you
lower back to sag or your hip to hike upward during this exercise. Sagging hips makes the exercise
initially easier, but it’s not a plank and it defeats the purpose of the exercise.
3. Create a straight, strong line from head to toes as long as you can in 20 seconds. “Hold that position”.

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MUSCULAR STRENGTH : PUSH – UPS

Target: Arms, chest and shoulder girdle.
Materials: Floor Mat
Procedure:
1. Performer assumes front leaning rest position, hands on the floor, finger pointing forward, toes
touching the surface for males and knees touching the surface for females.
2. Extends your elbow straight upward.
3. Lowers the body until the chest touches the mat and then pushes upward to the straight arm
support position.
4. The action is then repeated as many as possible without rest in 20 seconds.
The body must not sag but maintain a straight line throughout the trial.
Modified:
1. Kneel on an exercise mat or floor and bring your feet together behind you.
2. Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width
apart with your fingers facing forward. Slowly shift your weight forward until your shoulders are
positioned directly over your hands. Reposition your hands as needed to allow full extension of
your body from the knees without any bend at the hips. Stiffen your torso by contracting your
core and abdominal muscles (“bracing”)
3. Downward Phase: Slowly lower your body towards the floor while maintaining a rigid torso and
head aligned with your spine. Do not allow you low back to sag or your hip to hike upward during
this downward phase. Continue to lower yourself until your chest or chin touch the mat or floor.
Your elbows should remain close to the sides of your body or flare outwards slightly.
4. Upward Phase: Press upwards through your arms while maintaining a rigid torso and head with
your spine. Do not allow your low back to sag or your hips to hike upwards. Continue pressing
until the arms are fully extended at the elbows
MODIFIED PUSH-UP:
A. Bent Knee Push-Up B. Knee Push-Up

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FLEXIBILITY EXERCISE ROUTINE

YOGA FOR BEGINNERS (SUN SALUTATION)
Target: Upper body, lower body and core
Materials: None
Procedure:
1. Starting position is called as a Mountain pose. Stand straight, relax your shoulders and feet are together
or parallel with distance apart.
2. Upward Salute Pose - Bring your arms upward. Avoid hunching your shoulders up to your ears.
Feel the energy flow from your fingertips down to your heels.
3. Soft Knees Forward Bend Pose - Bring your arms down to the side as you hinge your body to your hips.
Slightly bend your knees to take the pressure off. Don’t put pressure to your neck, let it hang and relax.
4. Half Forward Bend Pose - Slightly lift your body in halfway. Be sure that you bring a nice extension to
your spine and your neck should be nice and long.
5. Low Lunge Pose - From Half Forward Bend pose, place your hands down on the floor, slightly bend
your knees and bring your right leg on the back. Be sure that your left knee is not hyper extended and
your right leg is straight.
6. Downward Facing Dog Pose - Step back your left leg coming into a High Plank pose. Spread your finger
nice and wide and press every fingertips to protect your wrist. Then, tuck your toes, raise or lift your
hips, press your chest towards your thighs until you form an inverted V shape.
7. Go back to High Plank Pose and step forward your left leg into Low Lunge Pose.
8. Step forward your right leg and form a Half Forward Bend Pose
9. From Half Forward Bend pose, slightly bend your knees to form Soft Knees Forward Bend Pose again.
10. Awkward Chair Pose - Bring your body and arms upward but stay hips on the same position like you are
sitting on a chair.
11. Back to the Mountain Pose

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1 2 3
4 5 6 7
8 9 10 11

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POWER: SQUAT JUMP
Target:
6 Lower body 7(Butt, Hips, Legs,8 Thighs) 9 10 11
Materials: None
Procedure:
1. Stand with feet shoulder width and knees slightly bend.
2. Bend your knees and descend to a full squat position.
3. At the bottom of the squat, powerfully explode straight up bringing your knees
toward your chest while in midair. At the top of the jump, your thighs should touch
your torso.
4. Release your legs, control your landing by going through your foot (toes, ball,
arches, heel) and descend into the squat again for another explosive jump.
5. Upon landing immediately repeat the next jump.
6. Perform squat jumps as many as you can in 20 seconds.
1 2
FRONT VIEW
1 2
SIDE VIEW

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COORDINATION AND REACTION TIME :

ALTERNATE HAND WALL TOSS
Target: Measure reaction time, hand-eye quickness and attentiveness.
Materials: Table Tennis ball smooth and solid wall, marking tape, stopwatch (optional)
Procedure:
1. A mark is placed a certain distance from the wall (e.g. 2 meters, 3 feet). The person stands behind
the line and facing the wall.
2. The ball is thrown from one hand in an underarm action against the wall, and attempted to be
caught with the opposite hand.
3. The ball is then thrown back against the wall and caught with the initial hand. The test can
continue for a nominated number of attempts or for a set time period (30 seconds). By adding the
constraint of a set time period, you also add the factor of working under pressure.

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STRENGTH, ENDURANCE & COORDINATION:
BEAR CRAWL
Target: shoulder, core and total body movement
Materials: None
Procedure:
1. 1. Get down on your hands and feet with your knees slightly bent and your back flat.
2. 2. Walk your right hand and your left foot forward.
3. 3. Walk your left hand and your right foot forward.
4. 4. Keep walking and alternating sides until the set is complete

(3 steps forward, 3 steps backward).
PROPER FORM AND BREATHING PATTERN.
1 4
2 5
3 6

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CARDIOVASCULAR ENDURANCE: SKATERS
Target: Your glutes, outer thigh and core while giving you a great cardiovascular move that gets your
heart rate up anytime, anywhere.
Materials: None
Procedure:
1. Start standing with your legs hip-width apart. Bend one leg behind the supporting leg at a slight
angle, while maintaining weight and balance on the supporting leg.
2. As you exhale, simultaneously swing your arms out and leap over to the opposite side.
3. Shift your weight and land with the opposite leg behind you. Be sure to land on the ball of your
foot with your hips and knees bent slightly.
4. Repeat this side-to-side motion, transferring your weight in 20 seconds. Continue to alternate
the arms and legs as you shift side to side in the skating motion.

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AGILITY: IN AND OUT
Target: calves, glutes, groin, hamstrings and hip flexors.
Materials: tape measure, chalk or tape for marking ground, stopwatch, marking sheets.
Procedure:
1. Stand in front of the ladder, facing forward.

2. Step your left foot to the outside (left) of the ladder and then step your right foot to the outside
(right) of the ladder.
3. Step your left foot into the box, followed by your left foot.
3. Continue this pattern in 20 seconds.

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❖ Define Plyometric exercises

❖ Identify the Benefits of Plyometric Exercise
LESSON:
PLYOMETRIC
EXERCISES
Plyometrics is a form of intense training that involves the use of a stretch

and contraction sequence of muscle fibers to generate great strength at a high speed.
With this type of training session, you will improve your overall power
and explosiveness.
Plyometrics definition
Plyometrics — plyos for short — is a type of exercise that
trains muscles to produce power (strength + speed).
Plyometric exercises involve a stretch of the muscles,
immediately followed by a contraction of the same muscles
— which is why it’s sometimes referred to as “jump ✓ Smart plyometric training will improve
training.” your speed and power.
While strength training mostly creates nervous system and

muscular adaptations to get stronger, plyometric exercises ✓ Improving your coordination and agility
will help improve explosiveness — our ability to generate too
maximum force in a minimum time. Picture a sprinter taking
off at the starting line, or an Olympic long jumper jumping
from stillness, they both need explosive power to do what ✓ With a smart and specific training plan, you
they do. Plyometrics is an important component of most can get faster when you sprint, jump higher
professional sports performance training as it focuses on the during basketball games, change directions
“speed” component of power. quickly on the soccer field or return tennis
serves every time.
❖ With that being said, plyometrics are a very high-intensity form of training that, yes, promotes speed and
power, but also can lead to a greater risk of injuries.
❖ Plyometric exercises need to be executed with proper form, always respecting your body’s limits.
❖ Before adding the “jumping” and “explosiveness” component to the movement, first focus on perfecting
squats before doing squat jumps onto a box or platform.
❖ After perfecting the movements and adding the jumping, regular plyometric training with rest days in
between will help maintain bone and joint health.

29
(Source: www.scienceforsport.com)

30
PHYSICAL FITNESS
ACTIVITIES
SUMMARY
EVALUATION (WRITE THE CLASSIFICATION
ONLY- ex. excellent)
1. What alternative materials did you use to execute the Physical

Fitness Activities properly? BMI
WAIST-TO-
HIP RATIO
SIT-UPS/
CURL-UPS OR
2. What are the factors that affect your execution of the Physical PLANKING
Fitness Activities (Give 3)
PUSH-UPS
FLEXIBILITY
ROUTINE
3. What are the benefits of taking Physical Fitness Activities? SQUAT JUMP
(Give 3)
ALTERNATIVE
WALL TOSS
BEAR WALK
4. How do you find taking Physical Fitness Activities at home? PAPER JUGGLING
(Give 3)
SKATERS
IN AND OUT
AGILITY TEST
References …
✓ Bird S. et. al, (2008). Kent Sports Development Unit Sports Sheet. University of Kent. p.1-5
✓ Cheng, J.(2019). Training and Evaluation of Human Cardiorespiratory
Endurance Based on a Fuzzy Algorithm. p. 1
✓ Fimrite, Ron (1996-07-25). "Practice made her perfect". sportsillustrated.cnn.com.
✓ Gittoes, M. J., & Irin, G. (2012). Biomechanical approaches to understanding the potentially injurious demands of gymnastic-style
impact landings. Sports Medicine A Rehabilitation Therapy Technology. P1-9.
✓ Hoeger, W. et. al, (2012). Principles and Labs for Fitness and Wellness. Cengage Learnings. 1-37, p. 347- 359
✓ Quinn S. et. al, (2011). Physical Education for Lifelong Fitness Third Edition. Library of Congress Cataloging- in- Publication. p. 3-
11.
✓ Smiley, L. (2012). Guidelines for Group Aerobic Dance/ Gym Dance Routines. p2-4.
✓ WAG Code of Points 2009–2012" (PDF). FIG. p. 14. Retrieved 2009-10-02.
✓ Yeow, C., Lee, P., & Goh, J. (2009). Effect of landing height on frontal plane kinematics, kinetics and energy dissipation at lower
extremity joints. Journal of Biomechanics , 1967-1973.

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SOUTHERN LUZON STATE UNIVERSITY

MIDTERM S.Y. 2020-2021

PHYSICAL FITNESS ACTIVITIES

10.1 PAR-Q and HEALTH QUESTIONNAIRE

10.2 BODY COMPOSITION

10.4. MUSCULAR ENDURANCE AND STRENGTH

PREPARED BY: PE 001 INSTRUCTORS

∏ F.CERIBO S. ABUSTAN J.JAVEN G.CASTILLO

M.MAROTO V.SALVATIERRA A.ABRAHAM M.COSEJO

PREPARED BY: PE 001 INSTRUCTORS

∏ F.CERIBO S. ABUSTAN J.JAVEN G.CASTILLO

M.MAROTO V.SALVATIERRA A.ABRAHAM M.COSEJO

PREPARED BY: PE 001 INSTRUCTORS

∏ F.CERIBO S. ABUSTAN J.JAVEN G.CASTILLO

M.MAROTO V.SALVATIERRA A.ABRAHAM M.COSEJO

PREPARED BY: PE 001 INSTRUCTORS

∏ F.CERIBO S. ABUSTAN J.JAVEN G.CASTILLO

M.MAROTO V.SALVATIERRA A.ABRAHAM M.COSEJO

PREPARED BY: PE 001 INSTRUCTORS

∏ F.CERIBO S. ABUSTAN J.JAVEN G.CASTILLO

M.MAROTO V.SALVATIERRA A.ABRAHAM M.COSEJO

❖ Discuss the Body Composition

According to the 2019 DOST Food and Nutrition Research

PREPARED BY: PE 001 INSTRUCTORS

∏ F.CERIBO S. ABUSTAN J.JAVEN G.CASTILLO

M.MAROTO V.SALVATIERRA A.ABRAHAM M.COSEJO

Total fat in the human body is classified into two

PREPARED BY: PE 001 INSTRUCTORS

∏ F.CERIBO S. ABUSTAN J.JAVEN G.CASTILLO

M.MAROTO V.SALVATIERRA A.ABRAHAM M.COSEJO

(Figure 1. BMI Formula)

The most common technique to determine thinness and

CHART 2: Disease Risk According to Body Mass Index (BMI)

∏ F.CERIBO S. ABUSTAN J.JAVEN G.CASTILLO

M.MAROTO V.SALVATIERRA A.ABRAHAM M.COSEJO

DETERMINING THE WAIST- TO- HIP

The waist- to -hip circumference ratio is 3. Hip Measurement-Measure at the maximum

PREPARED BY: PE 001 INSTRUCTORS

∏ F.CERIBO S. ABUSTAN J.JAVEN G.CASTILLO

M.MAROTO V.SALVATIERRA A.ABRAHAM M.COSEJO

Chart 4 Waist-to -Hip Ratio Rating Scale

Classification Men Women

Get Your Body

Name: ___________________________________ Course & Section: __________

Body Mass Index

Body Mass Index:

PREPARED BY: PE 001 INSTRUCTORS

∏ F.CERIBO S. ABUSTAN J.JAVEN G.CASTILLO

M.MAROTO V.SALVATIERRA A.ABRAHAM M.COSEJO

Waist circumference Hip circumference Waist-to-hip ratio

Check the statement that best describes you.

BMI and Waist Circumference Rating

BMI and Waist Circumference Rating

PREPARED BY: PE 001 INSTRUCTORS

∏ F.CERIBO S. ABUSTAN J.JAVEN G.CASTILLO

M.MAROTO V.SALVATIERRA A.ABRAHAM M.COSEJO

At the end of the lesson, you are expected to:

❖ Define cardiorespiratory endurance.

Did you know that “cardiorespiratory endurance is typically measured in the

➢ Cardiorespiratory endurance is the single most important component of health-related

PREPARED BY: PE 001 INSTRUCTORS

∏ F.CERIBO S. ABUSTAN J.JAVEN G.CASTILLO

Name: _________________________ Course & Section: