Physical Fitness

•Your strength and

weakness in terms of
physical fitness can be
identified through
Physical Fitness
Assessment.
 •is usually a series of
A Fitness tests done in order to
Assessment determine your level
of physical fitness.
 • 1. Have you consulted a physician?
Learning Task 2: • 2. What is your heart condition according to your
Assess your health physician?
status by using the • 3. Are you recommended to do some physical
questions below. activity?
Try to determine if • 4. Do you feel any chest pain when you are doing a
physical activity? 5. This past few days, do you feel
you are capable to any chest pain if you are not doing physical activity?
do the physical • 6. Do you ever lose consciousness or lose your
fitness test. Write balance because of dizziness?
your answer in • 7. Do you have any joint or bone injury or problem
your answer sheet. that could be made worse by performing physical
activity?
BMI
Waist Circumference On the bare waist, stand erect and wrap around the tape measure on your
waist. Record the score in centimeters.
Muscular Strength
and Endurance
A. Push up.
B. Curl—ups
C. Flexibility Sit-
and-Reach
D. Zipper Test
E. Cardiovascular Endurance 3-Minute Step Test
Learning Task 5: Perform the exercises below. Do it in 16 counts for every exercise. Answer the
questions in the next page in your answer sheet.
 •It is planned, repetitive,
Physical
Activity
and structured
Program activities with aims to
improve or enhance
the component of
physical fitness.
 1. YACILHPS— 2. TIVATCYI—
Learning Task 1:
Arrange the 3. GAPMROR 4. NURYEQFCE
jumbled letters — —
and define each
word with the 5. YISTNTNEI
6. YEPT—
help of your —

groupmates.
7. MITE
 1. It improves muscular and cardiorespiratory
fitness.

Benefits of 2. It improves bone and functional health.

Physical
Activity 3. It lessens the risk of hypertension, coronary heart
disease, stroke, diabetes, various types of cancer
like breast cancer and colon cancer, and depression.

4. It lessens the risk of falls or vertebral fractures,

and the fundamental to energy balance and weight
control.
Terms to consider in creating physical
activity program.
1. Frequency. It pertains to how many times a week you do the physical
activity.

2. Intensity. It pertains to how hard the physical activity. It describe as low,

moderate or vigorous.

3. Type. It refers to the kind or what physical activity you are doing.

4. Time. It pertains to how long the sessions last.

 Learning Task 7: • 1. Physical activity program is a planned activity.
Write TRUE if the
statement is • 2. Performing well structured physical activity will
correct and if it is enhance the physical fitness of an individual.
incorrect change
the underline • 3. FIIT principle means frequency, intensity, time,
word with the and type.
correct • 4. Frequency is referring to how difficult the
information. Write
your answer in physical activity.
your notebook. • 5. Time refers to how frequent the physical
activity.
Basic Skills
in Playing
Volleyball
 A. Underhand Service
• To serve, the player holds
1. Serving
the ball in one hand. Swing
the right arm backward
transfer weight to the
front foot and strikes the
ball from the bottom with
a fist.
B. Overhand Service

To serve the ball, the

player should toss the ball
above the head and hit it
by extending the arm.
 C. Sidearm Service

• To serve, the player should drawn the

right arm from the back and then swing
it forward to hit the ball. The ball may
be hit directly or it may toss into the air
a few inches high. Hitting the must
follows through parallel to floor.
 •The most important
skill in playing
volleyball. If the
2. Passing player can’t pass the
ball after the serve,
then the team can’t
make a point.
 • It is tactical skill that
the player receive the
ball and direct it to
3. Setting the player who can
spike it in the
opponent’s court.
 •It is an act of
slamming the ball in
downward motion
4. Spiking
across the net to
the opponents
court.
 • It is an action
5. Blocking
taken by the
player to stand or
jump in the front
of the net to stop
the opponent’s
attack.
6. Digging • It is defensive maneuver that the
player save the team from the
attack or spike of the offensive
team. It is almost the same with
pass, but in dig the player use
different part of their body part
such as foot, hands, arms and
sometimes legs just to save the
ball.