PE REVIEWER: Perform the following exercises according to your teacher’s direction.

These will serve

as conditioning exercises before you do the actual test. Do not strain your body.
Physical Fitness Test:
1. Zipper test
 DepEd came up with the DepEd Physical Fitness Test Manual in 2015. 2. Sit and reach
 Dr. Apacicio H. Mequi, former chairperson of the Philippine Sports Commission and 3. Step test
the director of the Bureau of Physical Education and School Sports, initiated the 4. Push-up
review and revision of the existing fitness tests to bring in the new trends and latest 5. Curl-up
researches in the field of physical fitness in response to the issues on the test 6. Sprint
qualities and administration. 7. Basketball pass
 These are a set of measures designed to determine the student’s level of fitness. 8. Standing long jump
 Consists of two components:
Health-related fitness LESSON 4: Fitness Testing and Assessment
Skill-related fitness
Physical fitness helps determine the state of your well-being and measures the
 The Philippine Physical Fitness Test (PPFT) is part of the process to educate the
level of performance of your muscles, heart, and lungs.
students on the importance of wellness of the body and spirit through well-selected
activities. It will be taken by elementary and high school students at the beginning The test is divided into two parts. The health-related fitness test, includes testing
and at the end of the school year. for the body composition, waist circumference, flexibility, cardiovascular endurance, and
strength. The skill-related fitness test includes the testing for speed, power, agility, reaction
The physical fitness test aims to:
time, coordination and balance.
1. Determine the level of fitness of the student,
PART 1: Health-Related Fitness Test
2. Identify strengths and areas for development/improvement.
3. Identify bases for physical activities, and Body composition refers to the amount of the body’s fat-free mass as compared
4. Motivated and guide Students in choosing sports activities that they would like to the amount of body fat. The fat-free mass includes bone, water, muscle, and tissue while
to participate in. the body fat literally refers to the fat within the body. Being overweight or obese is an
indication of excessive accumulation of body fat.
The Following Guidelines must be observed for the physical fitness testing:

1. The students must be conditioned for the test.

2. The students must be in their PE attire to be able to move freely and without Body Mass Index (BMI)
hindrance.
3. The testing stations must be set up in such a manner that there will be no Formula for computing Body Mass Index:
crowding of students.
4. There must be a clear diagram of the flow of traffic from one station to the Weight (in kilogram)/Height (in meter)^2
next station.
5. The first few rounds of the test must be in the form of warp-up for the students Flexibility refers to the ability of the joints to move through a full range of motion.
to do the correct execution of the test.
6. The correct way of doing the test must be explained clearly. Zipper Test to be able to touch the fingertips together behind the back over the shoulder
7. Scorecards must be ready before the testing day. Your teacher will provide under the elbow.
them.
8. Scorecards must be collected after the testing. Sit and reach to be able to reach as far as possible without bending the hamstring.
9. The students must be guided in interpreting and analyzing the test results.
Cardiovascular endurance is the ability of the heart, lungs, and blood vessels to deliver
oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to
The following materials must be on hand for the physical fitness test: utilize that oxygen.

1. First aid kid Step Test (3 Minutes) to measure cardiovascular endurance

2. Scorecards
3. Calculator Strength refers to the muscles ability to generate force against physical objects.
4. Ball pen
90-Degree Push-Ups to measure the strength of upper extremities.
5. Masking tape
6. Stopwatch Curl-Ups to measure the strength of abdominal muscles
7. Tri-square
8. Tape measure PART 2: Skill-Related Fitness Test
9. Weighing scale
10. Spirit level Speed is the ability to perform a movement in a short period.
11. Drinking Station
12. Marking board 40-Meter Sprint to measure running speed.
13. Pre-marked wall
14. Table and chair Basketball Pass to measure the strength and power of the upper body muscles.
Standing Long Jump to measure the strength and power of the leg muscles.
Hexagon Agility Test to measure the ability to move quickly while maintaining balance.
Reaction time is the time elapsed between stimulation and the beginning of reaction to the
stimulus.
The Dietary Guidelines for Americans 2010 estimated that most women need 1,600 to 2,400
calories, while men require 2,000 to 3,00 calories each day for healthy weight maintenance.
However individualized calorie needs for women and men are also based on their current
body weight and physical activity level.
Hydration is another essential factor in keeping the body fit and healthy while preventing

Stick Drop Test to measure the reaction time as to how fast you can respond to a stimulus: the development of kidney stones and bowel cancers.
the higher the score, the faster the reaction time.
Overload Principle The overload principle in exercise means that the body will adjust to they
Coordination is the ability to use the senses with the body parts to perform motor tasks weight that is placed on it.
smoothly and accurately.
Rest and Recovery help the body reach its optimal level of development and performance.
Paper Throw-and-Catch to measure coordination in the performance of motor tasks.
Bad Habits to Be Avoided:
Balance is the maintenance of equilibrium while in a stationary or moving position.
1. Using Steroids and Recreational Drugs
Stork Balance Stand Test to assess the ability to balance on the ball of the foot. 2. Drinking Alcohol
3. Smoking
Idk what lesson basta yah next chapter:
According to a study conducted by Jonathan Y Cagas, Beatriz A. Torre, and Eric Julian
Cardiovascular risk factor is a condition that is associated with an increased risk Manalastas on Why Filipinos exercise, the five most popular fitness activites for men
of developing cardiovascular disease. The risk factors may be classified as those that cannot are:
be changed and those that can be controlled changed or treated.
1. Running
 Symptoms of cardiovascular disease 2. Jogging
1. Chest Pain 3. Playing Basketball
2. Fatigue 4. Walking
3. Irregular Heartbeat 5. Weightlifting
 Risk Factors That Cannot Be Changed:
1. Family history On the other hand, the five most popular fitness activities for women are:
2. Age
3. Gender 1. Running
 Risk Factors That Can Be Controlled, Changed, or Treated: 2. Walking
1. Smoking 3. Jogging
2. Drinking Alcohol 4. Dancing
3. Illegal Drugs 5. Doing Yoga
4. High Blood Pressure (Hypertension)
5. High Cholesterol There are other Aerobic activities that you can engage in. The important thing is to pick
6. Physical Inactivity an activity that you can truly enjoy and remain enthusiastic about for a long time. Take care
7. Obesity that you do it at an intensity and for a duration that suit you.
8. Diabetes
1. Swimming – Can be done in pools or in beaches.
9. Stressful living
2. Mountain Climbing – Mountaineering or climbing hills and mountains, including
hiking and trekking, are outdoor activities that help improve cardiovascular strength
PRINCIPLE OF BALANCE and endurance, weight loss, and mental fitness.
3. Outdoor Cycling – Is a low impact cardiovascular activity that causes less wear
There are many aerobic exercises that qualify for an effective aerobics program. and tear on the joint muscles than jogging.
These include brisk walking, running, swimming, hiking, dancing, roller skating, and 4. Playing Racket Sports (Tennis and Badminton) – Racket sports, such as tennis
kickboxing. You can add Zumba and Tae-bo and almost any other activity that will pump up and badminton, are stop-and-start activities that place energy demands on the
your heart rate to the level where, over a sustained period of time, beneficial changes can body as the players try to volley the ball across the court.
take place in your cardiovascular system. At the center of any effective aerobic exercise
program is the basic principle of balance. This principle encourages the right combination
of proper diet, regular exercise, and healthy lifestyle to attain well-being. It also applies to
moderation in all aspects of life.

Diet plays a crucial role in achieving and sustaining health and fitness.

Calorie Balance is the balance between the calories from the food and drinks you ingest
(Calories IN) and the calories that you burn through basic body functions and exercise
(Calories OUT).