PHYSICAL EDUCATION STUDY NOTES

First Quarter
Unit 1: Physical Fitness Through Team Sports
Lesson 1: Training Programs and FITT Principles

Objectives
At the end the lesson, the students will be able to:
✓ Undertake physical activities and physical fitness assessments
✓ Monitor periodically one’s progress toward one’s fitness goal
✓ Recognize and address barriers

Studies show that any form of physical activity helps in the development of physical, emotional,
intellectual, and social well-being of an individual.

Physical fitness, it refers to the ability of the human body to function without getting tired easily.

Health-Related Fitness Components

1. Body Composition which refers to the quality and volume of fat and muscles in the body.
2. Cardiovascular Endurance is the ability of the heart to pump blood in a long period of time.
3. Respiratory Endurance is the ability of the body to distribute oxygen and blood through the
veins. This is when a person can inhale and exhale longer, or hold his or her breath longer than
normal.
4. Muscular Endurance is the ability of the muscles to function or move repeatedly without
getting tired easily.
5. Muscular Strength is the optimum force that the muscles can exert against an object.
6. Flexibility is the ability of your joints and muscles to move to their full range.

Skill-Related Fitness Components

1. Speed – The rate on how fast an object moves on specific straight path.
2. Muscular Power – The ability to use your maximum strength in a short period of time.

3. Balance - The stability produced by the equal distribution of weight on each side of the body
or one’s ability to maintain body control while stationary or while moving.

4. Coordination – It is when two or more body parts are both working together.
5. Agility - The ability to change direction with ease.

6. Reaction Time - The length of time for the muscles to respond upon being exposed to an
object that causes them to move.

Fitness Assessment
A. Body Mass Index (BMI)
You need: weighing scale, measuring scale or meterstick, and a calculator
Procedure:
1. Measure your weight in kilograms (kg) and height in meters (m).
2. Calculate your BMI by using this formula.
3. Classify you result using the following scale.
Classification:
BMI Scale Classification
Less than 18.5 Underweight
18.5 – 24.9 Normal
25.09 – 29.9 Overweight
30 and above Obese

B. Sit and Reach

You need: tape measure and a mat
Procedure:
1. Spread your legs while on a sitting position. Place a measuring tape or meterstick between
your legs and arms. The midpoint of your knees serves as the starting point to measure the
distance of your reach.
2. Bend your trunk slowly. Keep your knees straight, and point your hands toward the tape.
3. Measure the distance from the zero-centimeter point up to the point where your middle
finger touches the floor. Then ask your assistant to record the longest distance made, as
shown by the measuring tape.
4. Make three attempts.
Test Norms:
cm inches
Excellent 17 to 27 6.5 to 10.5
Good 6 to 16 2.5 to 6
Average 0 to 5 0 to 2
Fair -8 to -1 -3 to -0.5
C. Push-Up
You need: mat
Procedure:
1. Lie face down with your abdomen on a mat or the floor.
2. Place your hands on the floor, with shoulders at chest level, back straightened, knees
locked, and feet slightly apart. This will be your starting position.
3. Slowly lower your body again until your elbows reach a 90⁰ angle. Slowly return to starting
position by letting your hands press the floor. This will push your body upward. (Count 1)
4. Repeat the routine and continue counting until the timer reaches one minute.
Rating:

D. One-Minute Curl-Up Test

You need: mat and stop watch
Procedure:
1. Lie supinely on the mat or floor. Bend your knees. Keep your knees and feet together. Cross
your arms over the chest with fingers touching the shoulders. This will be your starting
position.
2. Sit up slowly until your elbows touch your thighs.
3. Return gradually to your starting position.
4. Repeat steps 1-3. count the number of repetitions for one minute, and record it.
 Rating:

E. Standing Long-Jump Test

You need: meterstick or measuring tape
Procedure:
1. Stand upright behind the starting line.
2. Bend your knees. Swing your arms backward.
3. Jump forward.
4. Both your feet should touch the floor together and at the same time. Mark the position on
the floor where your feet landed, and then get the distance from the starting point to the
marked position.
5. Make three attempts, and record the longest distance covered. Use the tip of the heel of
one of your feet nearest the starting line as the end point in recording the distances.

Rating:
F. Stork Balance Test
You need: nonslip surface and a stopwatch
Procedure:
1. Remove your shoes or slippers. Place your hands on your hips.
2. Raise one foot. Put it on the side of your knee. Find your balance.
3. If you are ready, slowly raise your heel.
4. Start the timer. Your assistant will hold the stopwatch for you.
5. Stop the timer if the following happens:
a. Your hands are removed from the hips.
b. The other foot moves in any direction.
c. The raised foot wiggles and losses contact.
d. Your heel touches the floor.
6. Record your time. Make three attempts.
7. Rate the best time.
Rating:

G. 20-Meter Shuttle Run

You need: wooden block, cones or markings, measuring tape, and stopwatch
Procedure:
1. Set the marker cones 10 meter apart. Place two wooden blocks near the cones.
2. Stand behind the line or marker. Run when the whistle blows. Start the timer immediately.
3. Pick up a block. Bring and place it to the opposite side. Note: You are not allowed to throw
the block.
4. Return to get the other block and place it on the same side. Do this as fast as possible.
5. After putting down the two blocks properly, stop the timer. Record the time for the whole
run.
6. Make three attempts.
 Rating:

Category Male (in seconds) Female

Excellent Less than 15.2 Less than 17
Good 15.2 to 16.1 17 to 17.9
Average 16.2 to 18.2 18 to 21.7
Fair 18.2 to 18.3 21.8 to 23
Poor Greater than 18.3 Greater than 23

Note: you can improvise if the said material is not available

Physical Activity Planning

Here are the steps on how we can plan our recreational or physical activities:
1. Know your needs and what you want to achieve.
2. Choose activities or sports that you can use to achieve your goal.
3. Make a schedule and follow it religiously.

Barrier to Physical Activity

1. Lack of energy
2. Lack of time
3. Social influence
4. Lack of motivation
5. Fear of injury
6. Lack of skill
7. Lack of resources
8. Weather conditions

Reference: Practical MAPEH 9 | E - Textbook