NOTRE DAME OF SALAMAN COLLEGE, INC.

Founded in 1965 by Oblates

Owned by the Archdiocese of Cotabato
Managed by the Diocesan Clergy of Cotabato (DCC)
“Service for the Love of God through Mary “
B.E.S.T

WEEK 1 & 2
WHAT IS PHYSICAL EDUCATION?
- It provides opportunities to acquire lifelong skills that are essential to his physical, mental,
social, and emotional development. It has the potential of contributing to the enhancement
of positive lifestyle changes, which ultimately lead to a better quality of life.

OBJECTIVES OF PHYSICAL EDUCATION

- To assist the leaner to develop and maintain a healthy lifestyle that can be achieved through the acquisition
of knowledge, desirable habits and attitudes, games and dance skills, and wholesome interpersonal
relationships.

FOUR (4) ASPECT OF DEVELOPMENT IN OBJECTIVES OF PHYSICAL EDUCATION

1. Physical Development Objectives – Physical fitness, which is the capacity of the body to engage in work
and play without undue fatigue, is the foremost aim of physical education. This is achieved through
regular exercise and participation in varied vigorous activities.
2. Mental Development Objectives – it focus on the acquisition of knowledge and understanding, ability to
analyze body movements and skills, evaluate games situations and make important decisions.
3. Social Development Objectives – A learner seldom gets into vigorous physical by himself. He plays,
dances, or exercise with people. In process, he learns to respect others, and practices fair play,
sportsmanship, teamwork, and develop leaders.
4. Emotional Development Objectives – in participating in varied physical activities enables one to acquire
pleasant attitudes, desirable habits, appreciation, and values. Positive character traits: courage, self-
confidence, discipline, appreciation for beautiful performances, as well as self-expression is developed
and become part of an individual’s way of life.

BLOOM’S TAXONOMY OF BEHAVIORAL OBJECTIVES

1. PSYCHOMOTOR OBJCTIVES
– Physical fitness development and movement skills
- Physical fitness components: endurance, strength, flexibility, balance, and agility
- Body mechanics, games, dance, and sports skills
2. COGNITIVE OBJECTIVES
- Knowledge and information
- Body functions and development process
- Analysis, reasoning, and making decisions
- Rules, strategies, and safety
3. AFFECTIVE OBJECTIVES
- Social and Emotional Stability
- Cooperation, sportsmanship, respect for others, leadership
- Courage, self-discipline, aesthetic appreciation, self-expression

WHAT IS A PHYSICALLY EDUCATED PERSON

- Understands the potential of physical education activities in the attainment of a healthy lifestyle and strives
to achieve this goal;
- Exercises regularly to develop and maintain his eight and physical fitness;
- Acquires sufficient skills to enable him to participate actively in some form of recreational games, sports and
dances;
- East a balanced diet and practices good eating habits;
- Gets adequate sleep and avoids drugs and stimulants that will negatively affect his total well-being;
- Enjoys participation in a variety of vigorous activities and recreational pursuits; and
- Appreciates good performances in games, sports, and dances.
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mechanical methods without the prior written permission of the writer except in the case of brief quotations embodied in critical reviews and certain other non-
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PHYSICAL FITNESS AND TESTING
- It is physical condition when an individual has the capacity to do everyday tasks without a feeling of
exhaustion. If ever he experiences fatigue, he can easily recover and can indulge further in any chosen activity
after a rest period.

WHY IS PHYSICAL FITNESS IMPORTANT

- Physically fit in works without becoming over fatigued.

- It accomplishes work with a minimum of stress.
- Can face life’s problems with a relatively better outlook.
- It has the capacity to learn a variety of vigorous recreational pursuits.
- Enjoys participating in outdoor and sports activities.
- The life is not all work but a balanced and pleasurable experience.
- Contributes self-confidence and poise.
- It gives feeling of security
- Enables to mingle with people at work and at play with satisfaction.

THE COMPONENTS OF PHYSICAL FITNESS

1. Strength – the ability to perform or move against a resistance. Strength is required in various degrees in the
performance of daily tasks. It can be achieved through regular participation in vigorous big muscle
activities.
2. Cardio-respiratory endurance – the ability of the heart, lungs, and vascular system to function efficiently
and undergo prolonged body stresses.
3. Flexibility – the ability to bend freely or increase the range of movement at a given point. It enables the
individual to move efficiently and avoid muscle and joint injuries.
4. Agility – the ability to move one’s body in different levels and directions. It requires a combination of
coordination and speed.
5. Balance – the ability to assume and maintain anybody position, whether static or moving, against the force
of gravity.
6. Speed – quality of being quick.
7. Power – ability to control
8. Coordination – ability to move different parts of your body.

DISCIPLINE BODY TOWARDS A HEALTHY LIFESTYLE

a. Regular exercise
b. Balanced diet
c. Adequate sleep
d. Absence of liquor, cigarettes, and drugs
e. Wholesome recreation
f. Positive attitudes

PHYSICAL FITNESS BATTERY TESTS

The following tests constitute the Bureau of Physical Education and School Sports Physical Fitness Battery Test:

Test No. 1: Standing Long Jump – measures leg strength and power.
Test No. 2: Curl-Ups – measures strength and endurance of abdominal muscles.
Test No. 3: 50-Meter Sprint – measures speed.
Test No. 4: Pull-Ups (Boys) – measures the strength and endurance of the muscle of the arms and shoulders.
Test No. 5: Flexed-Arm Hang (Girls) – measures the strength and endurance of the muscles of the arms and
shoulders.
Test No. 6: Shuttle Run – measures agility and coordination.
Test No. 7: Sit and Reach – measures flexibility of the lower back and hamstring muscles.
Test No. 8: Three-Minute Step Test – measures cardio-respiratory endurance.

All rights reserved. No parts of this document may be reproduced, distributed in any form or by any means including photocopying or any electronic or
mechanical methods without the prior written permission of the writer except in the case of brief quotations embodied in critical reviews and certain other non-
commercial uses permitted by copy right law.
2
 TESTING INSTRUCTIONS

TEST NO.1: STANDING LONG JUMP

Facilities: Jumping pit filled with damp sand at least 30 centimeters deep. A turf may be used.
Equipment: Tape measure lay on the ground
Directions:
 Starting Position: Stand comfortably with feet several centimeters apart with the toes just behind the
front edge of the take-off board.
 Action:
1. Preparatory to the jump, bend knees and swing arms backward.
2. Jump forward as far as you can and simultaneously extend the knees, swinging arms forward.
3. Land on both feet

Rules:
1. Allow two successive fair trials.
2. Do not count attempts where performer loses balance and falls or takes off beyond take-off line.
3. Measures from the take-off board to the heel closer to the board.
4. Taking off beyond the take-off line is considered foul.

Scoring: Record the better of the two trials to the nearest centimeter.

Link to watch: https://www.youtube.com/watch?v=uZS4eeTMD3M

https://www.youtube.com/watch?v=hSunks_4wIE

TEST NO.2: CURL-UPS

Facilities and Equipment: A mat, turf, or floor
Directions:
 Starting position: Performer lies on his back with knees bent at 90 degrees, feet flat on the floor. Cross
arms close to chest, fingertips close to shoulders. A partner kneels and holds down feet of performer.
 Action:
1. Performer raises trunk toward the partner with crossed arms touching the knees. This is one curl-up.
2. Without pausing, performer returns t original position and immediate curls up again.
3. He repeats the exercise as many times as possible.

Rules:
1. Only one trial is allowed.
2. No resting between curl-up is permitted.
3. Knees must remain bent at right angle for the duration of the exercise.
4. Curl-up shall be counted only if the performer:
a. Keeps the crossed arms close to his chest; and
b. Returns to starting position with the upper back touching the floor before curling up again.

Scoring: Number of correctly executed curl-ups. Maximum repetitions for girls is 30 while boys is 50.

Link to watch: https://www.youtube.com/watch?v=lb4AWFnwWhc

TEST NO.3: 50-METER SPRINT

Facilities and Equipment: Running track, 50 meters distance, stop watches, big handkerchief
Directions:
 Starting position: In a crouch runner stands behind the starting line looking toward the finish line. The
starter (with the handkerchief raised overhead) and timer stands near the finish line.
 Acton:
1. Timer brings arm with handkerchief down (GO!) and starts the stopwatch.
2. Runner sprints to the finish line.

Scoring: Time to the nearest tenth of second and record the better two trials.

Link to watch:

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mechanical methods without the prior written permission of the writer except in the case of brief quotations embodied in critical reviews and certain other non-
commercial uses permitted by copy right law.
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TEST NO.4: PULL-UP (BOYS)
Facilities and Equipment: A horizontal bar (1 inch in diameter) at the height the performer can hang from, with arms
and legs fully extended.
Directions:
 Starting position: Performer holds on to the bar with overhand grasp.
 Action:
1. Raise body until chin is over the bar without touching it.
2. Lower body to a full hang as in the starting position.
3. Repeat the exercise as many times as possible.

Scoring: Record the number of completed pull-ups.

Link to watch:

TEST NO.5: FLEXED-ARM HANG (GIRLS)

Facilities and Equipment: A horizontal bar one inch in diameter mounted above the performer’s reaching height; a
stopwatch, a stool.
Directions:
 Starting position:
1. Performer stands on a stool, grasps the bar with hands shoulder apart.
2. She steps off the stool with arms bent, raising chin above the bar.
 Action:
1. Performer holds chin above the bar (chest close to the bar) as long as possible, then the timer starts
the stopwatch.
2. Stop the watch when chin either touches the bar or falls below the top edge of the bar.

Scoring: Number of seconds the performer holds the flexed-arm hang position.

Link to watch:

TEST NO.6: SHUTTLE RUN

Facilities and Equipment: A regulation volleyball court sidelines or any flat surface with two parallel line 9 meters
apart, two wooden blocks approximately size 2” x 2” x 4” (or two beanbags), stopwatch.
Directions:
 Starting position: Performer stands from behind one line facing the two wooden blocks or beanbags that are
placed behind the other line.
 Action:
1. On signal “Ready Go!” performer runs to the opposite line, picks up one block, runs back to the
starting line and places the block behind the line.
2. He immediately runs back, picks up the second block and places it near the first block.
Rules:
1. Throwing of wooden block or beanbag is not allowed.
2. Allow two trials and record the faster time.

Scoring: Record time from the Go! Signal to the competition of both blocks in the starting line to the nearest tenth of a
second.

Link to watch:

TEST NO.7: SIT AND REACH

Facilities and Equipment: Any flat surface like the floor with a wall on one side; a meterstick or a flat wooden stick
with a tape measure fastened to it.
Directions:
 Starting position:
1. Performer sits on the floor with his back and head against the wall, legs straight flat on the floor 30
centimeters wide, thumbs interlaced and middle fingers overlapped.
2. Tester slides meterstick between the performer’s legs, the end of which touches the fingertips.

 Action:
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 1. Performer slowly reaches as far as possible forward with the fully extended arms with the
fingertips touching the floor.
2. He returns to starting position, arms and shoulders relaxed (no jerky movements allowed)
3. He repeats the action. On the third time, performer holds the position for at least 2 seconds as the
score on the tape is read.
Scoring: The farthest distance in centimeters is recorded.

Link to watch:

TEST NO.8: THREE-MINUTE STEP TEST

Equipment: A strong wooden box 4-6 inches high, an inverted soft drink box mat be used.
Note: This test takes the place of the 1,000 meters run if a tract is not available.
Directions:
 Starting positions: Performer stands comfortably in front of the box.
 Action:
1. Step right foot on the box followed by the left foot.
2. Bring the right foot back to original position followed by the left foot.
3. Do the entire movement for 3 minutes.

Scoring: At the end of the activity, the number of heartbeats per minute is recorded.

Link to watch: www

All rights reserved. No parts of this document may be reproduced, distributed in any form or by any means including photocopying or any electronic or
mechanical methods without the prior written permission of the writer except in the case of brief quotations embodied in critical reviews and certain other non-
commercial uses permitted by copy right law.
5
All rights reserved. No parts of this document may be reproduced, distributed in any form or by any means including photocopying or any electronic or
mechanical methods without the prior written permission of the writer except in the case of brief quotations embodied in critical reviews and certain other non-
commercial uses permitted by copy right law.
6
All rights reserved. No parts of this document may be reproduced, distributed in any form or by any means including photocopying or any electronic or
mechanical methods without the prior written permission of the writer except in the case of brief quotations embodied in critical reviews and certain other non-
commercial uses permitted by copy right law.
7
All rights reserved. No parts of this document may be reproduced, distributed in any form or by any means including photocopying or any electronic or
mechanical methods without the prior written permission of the writer except in the case of brief quotations embodied in critical reviews and certain other non-
commercial uses permitted by copy right law.
8