Explain the purpose and benefits that can be derived from the physical fitness tests.

Testing paraphernalia:

◦ First Aid Kit

◦ Drinking Water

◦ Individual score cards

◦ Tape measure/Meter stick – Body composition, Flexibility, Power, Agility

◦ Weighing/bathroom scale – Body composition

◦ L-square/spirit level – Body composition

◦ Stopwatch - Cardiovascular endurance,

◦ Speed, Balance

◦ Step Box/stairs - Cardiovascular endurance

◦ Mat – Muscular strength

 Body Composition is the body’s relative amount of fat to fat-free mass.

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 Classification 

 Below 18.5  Underweight

 18.5 – 24.9  Normal

 25.0 – 29.9  Overweight

 30.0 above  Obese

Zipper test
 To test the flexibility of the shoulder girdle
Sit and Reach
 To test the flexibility of the hamstring
3-minute step test
 To measure cardiovascular endurance.
Push up
 To measure strength of the upper extremities
Basic plank
 To measure strength/stability of the core muscles
40-meter sprint
  To measure running speed
Standing Long jump
 To measure the explosive strength and power of the leg muscles
Hexagon agility test
 To measure the ability of the body to move in different directions quickly
Stick drop test
 To measure the time to respond to a stimulus
Juggling test
 To measure the coordination of the eye and hand
Stork balance stand test
 To assess one’s ability to maintain equilibrium
Food Fuels for Energy
1. Carbohydrates (CHO) – preferred source of fuel during exercise (glycogen)
2. Fat – concentrated fuel used during rest and prolonged sub0maximal exercise
3. Protein – used for growth and repair (negligible use during exercise)
Energy is the ability or capacity to do work and is measured in calories or joules.

There are three energy systems:

1. ATP or Adenosine Triphosphate – an organic compound that provides
energy to drive many processes in living cells such as muscle contraction,
nerve impulse propagation.
2. Glycolytic System – the breakdown (lysis) of glucose and consists of a series
of chemical reactions that are controlled by enzymes
3. Oxidative System – also known as Krebs Cycle and the citric acid cycle. In
this system, carbohydrates and fats are the primary energy sources converted
into ATP and this process takes place in the mitochondria of the cell.
If we have enough oxygen present in the blood, then pyruvate, the end product
of glycolysis, is shuttled to the mitochondria and we enter the oxidative energy
system.

Aerobic vs anaerobic
Aerobic exercise is any type of cardiovascular conditioning or “cardio”. During the
cardiovascular conditioning, your breathing and heart rate increase for a sustained
period of time. Oxygen is your main energy source during aerobic workouts, therefore
Oxidative System energy is used.
Benefits of Aerobic Exercises:

✓ Reduce risk of heart attack

✓ Reduce risk of type 2 diabetes

✓ Recue risk of stroke

✓ Help lose weight and keep it off

✓ Help lower and control blood pressure

✓ Increase stamina and reduce fatigue during exercise

✓ Activates immune systems, making you less likely to get colds or flu

✓ Strengthens the heart

✓ Boosts mood

✓ Help you live longer than those who doesn’t exercise

Anaerobic exercises involve quick burst of energy and are performed at maximum
effort for a short time. The energy system used are the ATP and Glycolytic System.
Benefits of Anaerobic Exercises:

✓ Build muscles

✓ Lose weight

✓ Maintain muscle mass as you age

✓ Strengthens bones

✓ Burns fat

✓ Increase stamina for daily activities like hiking, dancing or playing

Dance- a rhythmic and expressive movement of the body

-mother of art
-Used to communicate with different emotions such as joy grief, excitement etc.
- birth, death, healing of the sick, forgiveness, war, marriage was celebrated by dance
Why do people dance? To worship, courtship, acquittance of man and woman, joy one feels,
entertain others, inspiration to others

2 kinds of movement
Locomotor- movement from one space to another. Ex. Hopping, running, walking, rolling…
Non-locomotor- movement within the body using hands/arms. Moving but not changing
position. Ex. Stretching, clapping, jumping…

Features of dance
1. Music- plays a significant role.
2. Movement- refers to action of dance
3. Theme- content/main ingredient of dance. Conveys the message of the dance.
4. Techniques- skills in executing movement
5. Design- refers to the arrangement of movement according to time and space.
6. Properties and costume- contribute to visual effect of dance. Relate closely to beliefs
and environment of people.
Managing Stress through Dance
Reasons why dance is a popular stress reliever
1. When the body feels good, the mind does too!
2. Dance offers a creative outlet for people to express their personalities in a safe
environment.
3. Dancing improves your physical health.
Dance genre
1. Folk Dance - a dance developed by people that reflect the life of the people of
a certain country or region
2. Modern Dance - a broad genre of western concert or theatrical dance , primarily
arising out of Germany and the United States in the late 19th and early 20th centuries.
It is often considered to have emerged as a rejection of or rebellion against,  classical
ballet .
3. Contemporary dance is a style of expressive dance that combines elements of
several dance genres including modern, jazz, lyrical and classical ballet. It strive to
connect the mind and the body through fluid dance movements.
4. Ballroom Dance – a set of partner dance enjoyed socially and competitively around
the world. With the emergence of dance competition, it is now known as Dancesports.
5. Hip-hop Dance – also known as street dance styles primarily to hip-hop music or that
have evolved as part of hip-hop culture.
6. Cheerdance-is coined from the words: “cheer”, and “dance.” To cheer is to shout out
words or phrases that may help motivate and boost the morale of a playing team and
perform better during a game. practices, and stylized in their movement and
presentation.
7.  Festival dances -are cultural dances performed to the strong beats of percussion
instruments by a community of people sharing the same culture usually done in honor
of a Patron Saint or in thanksgiving of a bountiful harvest. Festival dances may be
religious or secular in nature.

FITT Principle (or formula) is a great way of monitoring your exercise program. The
key components or training guidelines for an effective exercise program is spelled out
with the acronym FITT

F – frequency – refers to the repetition of exercise undertaken or howoften you

 exercise. key component of the FITT Principle
I – intensity – refers to the amount of energy the exercise required or how hard you
exercise.an extremely important aspect of the FITT Principle and is probably the
hardest factor to monitor
T – time – refers to the number of minutes or hours you spend exercising or how long
you exercise. The time you spend exercising is also an important part of the FITT
Principle.
T – type – refers to the type of exercise undertaken or what kind of exercise you do.
The type of exercise you choose will have a big effect on the results you achieve.

FITT for Cardio and Weight Loss

• The FITT Principle is most commonly used for cardiovascular (aerobic)
training and weight loss, although it’s also commonly used as part of strength training
recommendations (see below). The standard recommendation for cardio training is as
follows.
• Frequency – 5 to 6 times per week.
• Intensity – Easy to moderate, or about 60-75% of your maximum heart rate.
• Time – Anywhere from 30 to 60 minutes or more.
• Type – Any exercise you can do continually, like running, walking, cycling,
swimming, rowing, stair-climber, elliptical trainer,
FITT for Strength
• When the FITT Principle is used as part of strength training, the standard
recommendations are as follows.
• Frequency – 2 to 3 times per week, but NOT on consecutive days (leave 1 or 2 days
rest between each strength session).
• Intensity – The intensity of your strength training depends on the amount of weight
lifted and the sets and reps you do. Basically, the heavier the weight, the less sets and
reps, while the lighter the weight, the more sets and reps you can do.
• Time – The time you spend doing strength training will depend on the intensity of the
workout. If the intensity is extremely high, then reduce the time spent doing strength
training or include extra rest. If the intensity is low, the time spent doing strength
training can be a lot longer.
• Type – The best types of strength training exercises include free weights, machine
weights, hydraulic weight machines, resistance bands and body weight exercises like
push-ups, chin-ups and dips
FITT for Stretching
• can be applied to stretching as it relates to improving flexibility and range of motion.
Stretching can be used for other activities like warming up and cooling down, but for the
purpose of this article let’s stick with stretching for improving flexibility.
• Frequency – 5 to 7 times per week. Unlike other types of exercises, like cardio and strength
training, stretching (when done properly) is very relaxing and therapeutic, and will help you
recover from your other activities. So feel free to add stretching to your exercise program
every day.
• Intensity – Slow, easy and relaxed. When the goal is to improve flexibility and range of
motion you should do your stretching at a low intensity. Move into the stretch position and as
soon as you feel deep tension within the muscle group, stop there. If it’s hurting or painful,
you’ve gone too far. On a scale of 1 to 10 aim for a tension of about 6 or 7 out of 10.
• Time – Anywhere from 15 to 60 minutes, and hold each stretch for 40 to 60 seconds.
• Type – Static, Passive and PNF. For improving range of motion and creating permanent
changes in your flexibility the best types of stretching to use are long-hold static stretching,
passive (or assisted) stretching and PNF stretching.