PHYSICAL

EDUCATION

Pre-Test
1. I engage in
physical activities
at least 30 minutes
a week .
2. I engage in
physical activities
that challenge my
heart rate.
3. I do not stress
myself about school
work deadlines.
4. I make sure I
have my own
personal time.
5. I take note of
what food labels
say.
6. I do warm-up,
stretching, and cool
down exercises.
7. I assess my physical
fitness level and my
participation in
physical activities.
8. I am conscientious
with what I am.
9. I try to eat
vegetables and fruits
as much as I can.
10. I always fine time
to do leisure
activities.
11. I manage my
time well, alloting
ample time for
school work, leisure
and rest.
12. I spend quality
time with family,
friends and others
in my social circle.
 RATING
Excellent 10 - 12

Good 7-9

Fair 4-6

Needs Improvement 1 - 3
Does your
lifestyle prove to
be beneficial or
detrimental to
your overall
health?
Physical Fitness
 FITNESS MANAGEMENT RECORD SHEET
Name: _______________________________ Birth Date: _______________________________
Grade and Section: _____________________ Teacher’s Name:___________________________

HEALTH-RELATED FITNESS TESTS

Body Composition:
Body Mass Index (BMI) ______________ Classification __________________

Muscular Strength and Endurance Tests:

Partial Curl-ups ______________
Push-ups ______________
Trunk Lift ______________ cm
Cardiovascular Endurance:
1-Kilometer Run/Walk ______________ min/sec
Flexibility Test
Sit and Reach ______________ cm
FITNESS MANAGEMENT RECORD SHEET

SKILL-RELATED FITNESS TESTS

Speed: 40 Meter Sprint ______________ min/sec
Agility: Hexagon Agility Test ______________ min/sec
Balance: Stork Balance Test ______________ mins/sec
Coordination: Paper Juggling ______________ pts
Power: Standing Long Jump ______________ cm
Reaction Time Stick Drop Test ______________ in
 Physical Fitness
“The ability to carry out
daily tasks (work and play)
with vigour and alertness,
without undue fatigue
and ample energy to enjoy
leisure-time pursuits and
to meet unforeseen
emergencies” (Clarke 1976)
 Cardiovascular endurance
Components
of Fitness
Muscular Strength

Muscular Endurance

Flexibility

Body Composition
 Cardiovascular Endurance - is the ability of the circulatory system (which
consists of the heart and blood vessels) to supply oxygen to working muscles
Components during exercise. Examples are: • Walking • Swimming • Cycling • Running •
Rowing

of Fitness
Muscular strength refers to the maximum amount of force a muscle can produce
in a single contraction. Examples of muscular strength include: • Bench Press •
Bent Over Row • Deadlift • Squat • Lunge • Bicep Curl • Tricep Dip

Muscular endurance refers to the ability of a muscle to continue contractions for

an extended period of time without fatigue. Examples include: • Push-Up (max.
repetitions) • Sit-Up (max. repetitions) • Pull-Up (max. repetitions) • Plank Hold
(max. time) • Walking Lunges (max. time)

Flexibility refers to the ability to move a body part through a full range of motion
(ROM) at a joint. Examples include: • Static stretches (holding a stretch in one
position for a duration of time) • Dynamic stretches (quickly moving muscles and
joints through a full range of motion) muscle in stretch)

Body composition refers to the ratio of body fat to lean body mass (include bone,
muscle, connective tissue, and water). Ways to improve body include: •
Cardiovascular (i.e., walking, cycling, running) • Muscular strength (i.e., bench press,
deadlift, squats, bicep curls) • Muscular endurance (i.e., push-ups, pull-ups, sit-ups)
A. BODY
COMPOSITION

This is relative percentage of

body fat compared to lean body
mass

BMI= Body Mass (in kilograms)

Height (in meters) ²
CLASSIFICATION

BELOW 18.5 UNDERWEIGHT

18.5-24.9 NORMAL
25.0-29.9 OVERWEIGHT
30.0 ABOVE OBESE
MUSCULAR STRENGTH
PARTIAL CURL-UPS

• 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 fingers are about an inch from the
knees.
• Raise the body assuming the starting position.
• Repeat the movement as many times as possible. If the performer stops, end
the counting
• Record the number of completed curl-ups

PRECAUTIONARY MEASURES:
• Consider the health condition of the performer. If the person has scoliosis, di
not give any trunk-bending activities.
Muscular Endurance

2. Push –ups exercise measures the strength and

endurance of the chest and the arms to withstand
heavy tasks
3. Trunk Lift –measures the strength and flexibility of the
muscles in the lower back extensor to maintain a
healthy back
 QUIZ # 1
1. What is Physical Fitness?
2. Write the meaning of the following
A. HRF B. SRF
3. Enumerate the components of HRF
A. C. E.
B. D.
4. Copy and explain briefly
“The right to swing your elbow ends where the nose of
your neighbor begins.”
5. “When the Great Scorer pens your name in the Book of
Life, He writes not whether you won or lost but
how you played the game.”
 Agility
Components
of Fitness Speed

Power

Balance

Coordination

Reaction Time
 Agility is the ability of the body to change direction quickly and effectively while under control.
It requires the integration of isolated movement skills using a combination of balance,

Components coordination, speed, reflexes, strength, and endurance. Examples include: • Football • Soccer
• Tennis • Volleyball • Basketball • Mostly competitive sports

of Fitness Speed is the ability to move quickly from one point to another. Examples of
activities that require speed include: • Sprinting (i.e., 100 meter, 200 meter, 400
meter) • Swimming (i.e., front crawl, butterfly, back stroke)

Power is the ability to do strength work at an explosive pace (it is defined as the amount
of work performed per unit of time). Examples that require power include: Lifts (i.e., clean
& jerk, snatch) • Plyometrics (i.e., box jumps, clap push-ups) • Baseball • Boxing • Golf •
Volleyball • Track and Field (i.e., high jump, long jump, pole vault, javelin, discus, shot put)

Balance is the ability to maintain an upright posture while in a stationary position

or while moving. Examples of activities that challenge balance include: • Yoga •
Pilates • Gymnastics • Single leg exercises

Coordination is the integration of hand and/or foot movements with the input of the senses
(i.e., what we see, hear, and feel). Examples of activities that require coordination include: •
CrossFit • Group fitness classes (i.e., Zumba, Body Pump, Body Attack, Bootcamp) • Baseball
• Basketball • Golf • Jumping rope • Martial arts (i.e., karate, judo, taekwondo)

Reaction time is the amount of time it takes to react to a stimulus (i.e., starting gun, moving
object, movement of an opponent). Examples of activities that require a fast reaction time
include: • Racquet sports (i.e., tennis, squash, racquetball, badminton) • Baseball and cricket •
Sprinting, speed skating, swimming • Martial arts (i.e., karate, judo, taekwondo)
01 DEFINITION

FITNESS

FITNESS is defined as a
condition in which an
individual has enough
energy to avoid fatigue and
enjoy life.
 ACTIVITY
DECK OF CARDS
WORKOUT
 SQUAT

❑ Start by standing with your feet hip-width apart, toes

pointing forward, chin up and core braced.
❑ Hold your arms out in front of you or by your sides –
just don’t put your hands on your legs, whatever you
do.
❑ Lower yourself until your thighs are parallel to the
ground - the best way to describe it is like sitting down
on an invisible chair. Go lower if you can – as long as
it doesn’t hurt (and you can keep your balance) you’re
OK. If you’re not sure if you’re going low enough, try
squatting onto a box that’s slightly lower than knee
height. Each time your glutes make contact with it,
that’s a legitimate rep.
❑ Stand back up and repeat.
 BURPEES

❑ Begin the exercise by standing firmly in place, feet

slightly apart.
❑ Next, drop into a squat on count One, landing with
both your hands on the ground.
❑ In a fluid motion on the second count, keep your
arms extended while you kick back your feet to the
position you'd take at the start of push-ups.
❑ On the third count, immediately get your feet back to
the squat position.
❑ Finally stand and jump as high as you can.
 SIT - UPS

❑ Lay on the ground and bend your legs at the knees,

with the balls and heels of your feet on the ground
❑ Place your hands across your chest, touching
opposite shoulders. You can also put your hands up
by your ears, if you find this more comfortable
❑ Draw in your stomach muscles by gently pulling your
belly in towards your spine, and take a deep breath
❑ Keeping your feet and toes on the ground, perform a
sit up by first raising your head and shoulder blades
off the floor, then raising your torso to 90 degrees or
until your elbows touch your knees
❑ Hold at the top for a second, then return to the
starting position, and repeat for the number of reps
you want to do
 PUSH - UPS

❑ Position your hands shoulder-width apart, or a bit

wider.
❑ As you bend your elbows and lower toward the
ground, your elbows should be at about a 45-degree
angle to your body. Also, your fingers should be
splayed.
❑ Keep your back in plank the entire time — hunching
or sagging means your core isn’t engaged.
0

FITT & EXERCISES PRINCIPLES

FREQUENCY IND’L DIFFERENCES

INTENSITY OVERLOAD
TIME PROGRESSION
TYPE ADAPTATION
USE/DISUSE
FREQUENCY
01 Principle of Individual Differences

“One Differences In:

body size,
Women
generally
DVD or class
and may find Scientific Rules That
it helpful to Lead to Fitness
Size shape,
genetics, past
need more
recovery time work with a (Quinn, 2018)

Does experience, than Men, and coach

or personal
chronic Older athletes
Not Fit conditions, generally trainer to
develop
injuries, and need more
All” gender recovery time a customized
than Younger exercise
athletes program

Leg action
02 Principle of Overload

To improve In order for a muscles must

“Greater our fitness,

strength or
muscle
(including the
work for a
longer period
Scientific Rules That
Lead to Fitness
heart) to (Quinn, 2018)
Than endurance, increase
of time than
they are
Normal we need to strength, it must accustomed to
increase the be gradually or at a higher
Load” workload stressed by
working against
intensity level.
accordingly. This could
a load greater
mean lifting
than it is
accustomed to
more weight.

Leg action
03 Principle of Progression

A gradual and If overload

systematic occurs too Scientific Rules That
Principle of
“Optimal increase of the
workload over a
slowly,
improvement is Progression
Lead to Fitness
(Quinn, 2018)
period of time also stresses
Level of will result in
unlikely, but
overload that is the need for

Overload ” improvements
in fitness
increased too
rapidly may
proper ”rest
and
without risk of result in injury
injury or muscle recovery” .
damage

Leg action
04 Principle of Adaptation

Repeatedly It makes an
“Body’s Increased practicing a athlete very
Scientific Rules That
Lead to Fitness
or skill or efficient and (Quinn, 2018)
Ability to Decreased activity allows him
Adjust ” Physical makes it to expend
Demands second- less energy
nature and doing the
easier to same
perform movements
.
Leg action
05 Principle of Use/Disuse

Muscle Muscle
Lose Scientific Rules That
“Use it Hypertrophy
is a term for
atrophy
is defined fitness​
Lead to Fitness
(Quinn, 2018)

or lose the growth

and
as a
decrease in
when we
increase of the mass of
stop
it ” the size of the exercise.
.
muscle muscle
cells

Leg action
06 Principle of Specificity

Exercising Become If you want

“Practice a certain better at a to be better
Scientific Rules That
Lead to Fitness
body part or particular at your (Quinn, 2018)
Makes component exercise or sport, you
Perfect ” of the body skill, you need to
primarily must train
develops perform that specifically
that part exercise or for that
skill sport
..
Leg action
 EVALUATION

Understanding of the process of improving personal fitness so

that it may help the students learn what fitness is

Evaluation will How to set realistic goals for improvement,

be based on
the:
How to take charge of one’s personal fitness

understand what should be done to attain their physical best,

for their own benefit, as well as serving as a positive role
model for the community
 EVALUATION

Write your semester goals for each fitness test result for the
pre-test

GOALS AND Revisit and confirm or revise your goals after the mid-
semester test
PLAN
Devise and write out your specific weekly plan for
improvement (or maintenance) for each fitness
component

Discuss the virtues involved in becoming and staying a

physically active and fit person.
 EVALUATION

Keep a journal

Journal
Write a quarter to half page long candid journal
Reflection reflections about your experience and progress TWICE
per week throughout the semester
With Activity
Log Write about what you did (or meant to do) each week to
improve one or more fitness components

self management skills and virtues you needed and worked on, and
anything else that relates to your quest to become more fit, or stay on
the path you were already on.
.
Grading Rubric
Virtues Self-Management Skills
Honesty Learning to self-asses
Integrity Building Self Confidence
Commitment Reducing Risk Factors
Diligence Choosing Good Activities
Dignity Setting and revising goals
Enthusiasm Building positive attitudes
Excellence Finding social support
Moderation Building performance skills
Perseverance Building intrinsic motivation
Reliability Preventing relapse
Respect Managing time
Responsibility Improving physical self-perceptions
Self-Control Saying “no”
Sincerity Thinking success
Truthfulness Overcoming barriers
 Grading Rubric
Above Target

You were thorough in your on-time completion of every aspect of this project. You followed all the criteria, and stayed on
task the whole semester. Your work was of excellent quality, and well organized and presented. You set COST goals for
improvement or maintenance and met them (they may have been revised mid-semester). (10 points)
Target

You completed every aspect of this project on time. Your work was of good quality, organized and well presented. You set
COST goals for improvement or maintenance and met them (they may have been revised mid-semester). (8-9 points)

Acceptable

You tried to complete all the aspects of this project on time, but some revisions were needed along the way because you
didn’t put all your effort in on the first try, or you were late completing parts of the project. You set COST goals for
improvement or maintenance and met them or came very close (they may have been revised mid-semester). (7-7.5 points)
Unacceptable

You were lacking in several of the criteria for this project, and lack of effort seemed to be the main reason. (0-6.5 points)