Unit 1

PE
Lesson 1
Unit Pretest

Multiple Choice. Circle the letter of the correct

1. Which of the following is a display of power? answer

a. high jump

b. crunches

c. bicep curl

d. running
• 2. Which of the following eropomen is an example of muscular endurance
development?

• a. bicep curl

• b. pitching

• c. sprinting

• d. stretching
• 3. Which principle of fitness allows you to add more stress to improve your
fitness level?

• a. intensity

• b. overload

• c. specificity

• d. progression
• 4. Which refers to the difficulty of exercise?

• a. frequency

• b. specificity

• c. intensity

• d. regressio
• 5. What fitness component provides stability and upright position?

• a. balance

• b. power

• C. strength

• d. flexibility
LESSON 1
• Exercising Together at Home and in School
• The Family That Works Together

• Nowadays, both parents are working and helping each other to do

household chores, while children attend school for academic and extra-
curricular activities.

• Imagine your family. Each of you has your own role to fulfill. The parent
who goes out to work would need the physical ability to carry out work.
The parent who attends to many things at home like preparing meals,
• cleaning the house, doing the laundry, and other
house chores should have good balance, speed,
agility, and coordination. You, who go to school
every day, would need the physical ability to
carry out school tasks and answer assignments
at home. This means all members of the family
would need some physical fitness to carry out
their corresponding tasks.
What is the importance of physical fitness for
the family?
• Members of the family can attend to their daily physical activities when they
are fit and well. The father and mother can work and look after the needs of
their children. Children can regularly go to school and live a balanced life
needed for them to grow into young becoming adolescents and mature
young adults. Each member lives an active life which is needed for them to
be healthy mentally and emotionally and have a healthy social and
community life.

• Also, to be in good physical condition you must help each member to reduce
the risk of health-related illnesses like diabetes and hypertension for the
adult family members and common respiratory tract infections Man for the
other members.
Part 1:
Physical Activities and Physical Fitness Assessments of the Family

• You have learned in Grade 7 that understanding fitness is

easy when the components or its physical fitness parts are
examined in terms of their categories as health-related and
skill-related fitness. Health-related fitness relates to the
general ability of the body to perform daily tasks and to
resist health conditions that hinder physical abilities. Skill-
related fitness, on the other hand, relates to additional
abilities you need to become good in sports and other
physical activities.
Health-Related Fitness
• 1. Cardiorespiratory Endurance (CRE) is the ability of the
cardiovascular system fru and respiratory system Hos to work
together in efficiently delivering nutrients and oxygen to the different
parts of working muscles. It helps in removing body aun waste for an
extended period of time.

3 mins step test

2. Muscular strength
• is the capacity of the working muscles to apply
maximum force at one time.

One-Minute Push-Up Test Curl-Ups

3. Muscular endurance
• is described as the capacity of a muscle or muscle groups to last long
in a repeated activity against opposing force. It is the ability of the
working muscle to work overtime in a particular activity.

One-Minute Push-Up Test Curl-Ups

4. Flexibility
• is the capacity of the muscle fibers, tendons, and joints to extend in a
full span of motion.

• Modified Sit and Reach Zipper Test for Shoulder and Upper arm
Flexibility
5. Body composition
• is the measure of your body fats, in relation to your lean mass
(muscle, bone, vital tissue, and organs). This component can be used
in improving one's health status because it a measure for obesity
which leads to some complications and other non-communicable
diseases. In doing physical activities, it is expected that an individual
will be able to control his/her weight and prevent fats to accumulate.

• BMI Test
Skill-Related Fitness Components
• Fitness Tests
• 1. Agility is the ability to transfer position and direction quickly, while
maintaining a fast and constant movement. For example, changing
directions to hit a shuttlecock in playing badminton.

• Hexagon Agility Test

2. Balance
• is the ability to maintain body stability while standing or moving; for
example, doing an arabesque on a balance beam.

• Stork Balance Stand Test

3. Power
• is the ability of the group of muscles to swiftly apply maximum force.
In applying power, both speed and muscular strength are utilized; for
example, a volleyball player jumps high into the air to prepare for an
attack or a spike.

Standing Long Jump

4. Speed
• is the ability to move the body or parts of it in the shortest period of
time. Speed is essential to have an advantage against your opponent;
for example, a basketball player making a fast break to perform a lay-
up.

• 30- Meter Sprint

5. Coordination
• is the ability to use the inputs from the senses to be able to move
parts of the body (mostly sight and hearing). For example, dribbling a
basketball successfully using coordinated movements of the hand and
eyes is known as the hand-eye coordination.

• Alternate Hand Wall Toss Test

6. Reaction Time
• is the ability to react or respond quickly to a specific stimulus that you
may see, hear, or feel; for example, an athlete quickly stole a base in
baseball and in a combative event like arnis, the player must quickly
anticipate and react to his opponent's attack and counter it to get the
point.

• Stick Drop Test

Activity 1 Physical Fitness

• Let us check how well you remember the terms related to health-related and skill-related fitness.
Write your answers in the blank space provided before each number.

• 1. This refers to the exertion of maximum force against opposing forces.

• 2. This refers to the kind of physical activity or method of training used to develop skill-related or
health-related fitness components.

• 3. This principle serves as a guide to help remember the things that need to be done when doing
training.

• 4. This refers to the proportion of body fat to the body's muscle mass.
• 5. This refers to how hard or intense the physical activity is that will
develop skill-related or health-related fitness components.

• 6. This is the capacity of the muscle fibers, tendons, and joints to

extend in a full span of motion.

• 7. This refers to how long the physical activity is performed in

developing a specific fitness component.
• 8. This refers to the capacity of the heart and lungs to deliver oxygen
to the muscle for an extended period.

• 9. This refers to how often the physical activity was conducted to

develop specific target fitness components.

• 10. This refers to the capacity of the muscle of to perform over an

extended period.
Part 2:Goal Setting Based on Assessment
Results

• Establish your family fitness goals after determining the results of

each member's fitness assessments. For example, if a family plans to
go on vacation for two to three weeks, then a short-term goal is
needed. On the other hand, a long-term goal is if needed especially a
member has developed a lifestyle- related diseases like diabetes or
hypertension where the support of other members is needed
Goals can be set based on the SMART (Specific Measurable,
Attainable, Realistic, and Time-bound objectives
• 1. Specify the goal. The details should clearly define what is to be
accomplished like improvement of muscle mass using a program of exercises
for muscle development.

• 2. Make sure the goal is measurable. - This is measured by what should be

done in a day or session. How long is the family jogging done? How often?

• 3. See to it that the object is attainable. - the process of making sure that the
objective can be achieved in the set time or duration; will the -daily jogging
be done on days when there are incoming low-pressure weather
disturbances?
• 4. Goals should be realistic. - The goal shall be specific to accomplish
or targets the desired fitness objective. Can your family run around a
park in the early morning when your father's work demands that he
stays late in the office?

• 5. Your goal should be time-bound. The activity set should be

achievable in the set period of time for a week or a month. Is the
exercise program good for a month only or a lifetime?
• What are the training guidelines and principles that are needed when
designing a physical training program?

• There are training guidelines and principles needed when planning a

physical fitness program for the family. The guidelines serve as rules
to ensure the improvement of fitness when performing physical
activities and programs. Knowing the guidelines for training The
principles should serve as guides in meeting the needs of the
individual based on age, gender, fitness level, and the sport in which
they are preparing to engage in.
• The principles of training:

• 1. Specificity - A training workout should include the target skills needed for a specific
fitness component. For example, if the target is the improvement of cardiorespiratory
endurance, then a program should include specific activities like brisk walking,
running, and swimming. Another example is when the targeted specific skill is
dribbling in basketball, then drills should be designed that will enhance dribbling.

• 2. Progression-A training workout must consider progression or a gradual increase in

workload One example is the progression of speed one achieves in sprinting over a
period of time.

• 3. Individuality - A training workout must be designed in such a way that is appropriate

to the age and physical ability of the trainee. Each person may respond differently to
physical training because of athletic age, muscle fiber types and states of mind and
emotions. People vary in terms of capability in performing physical activities of various
intensities.
• 4. Overload - It is the amount of additional load or Intensity to a previous exercise
or training. If a workout has become routinely too easy to do, a certain workload
and intensity must be added for the body to adjust to a more difficult task. This
principle of overload is done by adjusting the frequency, intensity, time, and type
of training.

• 5. Variation-Training routines and activities could be light, moderate, and vigorous.

Variation will keep the exercise program more interesting and challenging by
engaging also with the different types of exercise and training methods.

• 6. Reversibility - This fitness principle refers

• to the seemingly common-sense concept of stopping and losing. A person

gradually loses the skills and fitness level acquired from training when he or she
stops doing the workout for two weeks.
• FITT: A Review

• After setting one's fitness goals based on the results of the fitness
tests, a family or school physical activity plan can now be designed
based on a principle that is based on frequency, intensity, time, and
type (FITT). These serve as your guide in creating a fitness routine or
fitness plan.
• a. Frequency - refers to how often the physical activity is done (for example: three
times a week).
• b. Intensity-refers to how hard or difficult the physical activity is. Will it be light,
moderate, or vigorous? Mor

• Time- refers to the length of time or duration pa physical activity is done per session
(for example: 30 minutes or one hour). d. Type-this refers to the kind of activity or
method of training to be used. The type of activities should become more varied.

• To have a well-designed fitness outline, one must ask about the Frequency (how
often), Intensity (how hard), Time (how long), and Type of exercises one will perform.
Changing one or two of the variables at a time is an example of applying overload.
What are the barriers to the success of a
family fitness program?
• FITNESS

• No matter how specific and attainable the goals of the family exercise
program are and no matter how knowledgeable the members are on
the training principles, many programs cannot successfully take off
because of barriers and misconceptions. Knowing and understanding
these barriers and overcoming them is necessary to make the
program successful.
Barriers to Fitness and Exercise

• Lack of time- Get up early. Squeeze in short walks throughout the day.

• Lack of interest-Choose an activity that you enjoy. Have a variation of

your activities.
• Lack of confidence-Avoid the crowd and go solo to feel more
comfortable.
• Too tired to work out-Do light activities like brisk walking or biking.
• Too lazy to do exercise-Find time during the day when you feel
energetic. You will always have time when you feel lively.
• Lack of physical strength-Start with simple exercises and basic
movements. Those who become physically fit start from scratch. You
exercise to increase your strength.
• Lack of family support-Invite family members for an outdoor activity.
Plan exercise that will involve members of the family. Go to the park
with them and join activities that involve physical movements.
Part 3:First Aid for Injuries and Emergencies
in Family Fitness Activities
• It is good to engage in physical activities without experiencing injuries.
However, these accidents are unavoidable.. Hence, it is not only
important to be ready for any physical activity but also to be
knowledgeable on first aid applications in case of emergencies. It is
important to provide firsthand treatment to an injury or abrupt
occurrence of illness by giving first aid.
What are the basic principles in giving first aid?

• One of the guiding principles in doing first aid is labeled as 3Ps. These principles
should be the bases of the first responders in providing emergency support.

• 1. Prevent further injury-making sure that there are no further injuries added to
the situation

• 2. Preserve life - Remember the reason for giving first aid is to save a life. Apply the
best possible technique in alleviating the injuries of the injured person.
• 3. Promote recovery - Make sure that there is no further damage to the injured
person. Applying the most appropriate first aid techniques can promote recovery.
What are the common physical activity injuries?

• The two most common injury doing physical activities are sprain and
strain. A sprain occurs when one has a tear or overstretching ligament
(the connective tissue between a bone to another bone). This
happens in instances where a joint is twisted. Pain, swelling, warm
feeling, and bruising are the common symptoms of a sprain. On the
other hand, a strain is an injury to the muscles or tendons (the tissue
that attaches the muscle to the bone). Symptoms are pain,
tenderness, swelling, and bruising.
What is the first aid treatment for sprain and
strain?
• The basic first aid measures, whenever there are cases of sprain and strain during
physical activities at home are the following:

• 1. Make sure to stop the activity right away.

• 2. Let the injured person rest for a while until the pain is lessened..
• 3. Apply a cold compress over the injured part immediately. Continue for no more than
20 minutes at a time, four to eight times a day.
• Provide support to the injured part by means of an elastic compression bandage for at
least two days.
• 5. Raise the injured part above heart level to decrease swelling.
• 6. Make sure to bring the injured person to the doctor if swelling or pain continues for
days