Pe 103 Module First Semester 2020-2021

COURSE GUIDE
Course / Section PE 103 MOVEMENT ENHANCEMENT Credit Units 2

Term Offered FIRST SEMESTER 2020-2021 Total Hours 36
Instructor MARIEL V. MINGLANILLA
Pre-Requisite/s None
Co-Requisite/s None
Course Description
This course provides training in different movement patterns and core engagement in conjunction with
principles of healthy eating and a physically active life. It further cultivates an appreciation for the value
of cardio-respiratory fitness, thereby motivating students to develop and maintain a lifelong personal
regimen.
Course Learning Outcomes
CO1. Classify and describe fitness-related terminologies in terms of definition, importance, effects
and function.
CO2: Recognize the importance of following the prescribed guidelines of a healthy (Filipino) diet, and
explain the uses/functions of macro and micronutrients in terms of physical activity participation.
CO3: Identify the different cardiorespiratory fitness training/activities.
CO4. Create and demonstrate cardiorespiratory training/exercise routines that may contribute to
an active lifestyle.
Topics / Modules and Intended Learning Outcomes
Topic 1: Course introduction
ILO1. Awareness on the requirements of the course.
ILO2. Value the importance of Physical Education as a course.
ILO3: Take a Physical Activity Readiness Test
ILO4: Take a pre-assessment written test
Topic 2: Fitness and Exercise-Related Terms
ILO1. Define fitness and exercise-related terminologies
Topic 3: Benefits of Exercise and Problems of Inactivity
LO1: Identify physical, mental, psychological, physiological and social benefits of exercise.
LO2: Identify problems of inactivity with focus on Cardiovascular Diseases (CVDs)
Topic 4: Components/Parameters of Physical Fitness
ILO1. Differentiate Health-Related from Skill-Related Fitness Components
ILO2. Explain the procedures for the conduct of a Physical Fitness Test
(PFT) ILO3. Allow students to do the fitness tests
ILO4. Classify fitness level based on results of the PFT
Topic 5: Nutrition and Physical Activity
ILO1. Discuss nutritional guidelines and how certain food groups affect the body physiologically.
ILO2. Identify specific types of food that are included in the Filipino Food Pyramid
ILO3. Identify ways of becoming fit through the suggested guidelines found in the Filipino Activity
Pyramid.
ILO4: Identify food sources that serve as energy fuel during specific types of physical activities.
Topic 6: Principles and Methods of Training
ILO1. Differentiate and discuss various principles and methods of cardio-respiratory fitness training as
a guide in creating a training program
Topic 7: Cardiorespiratory Training
ILO1. Define and identify types of cardio-respiratory training and its effects to the
body ILO2. Understand heart rate concepts as applied to aerobic exercise
ILO3: Calculate heart rates (HRmax ,HRtarget and TargetHeart Rate zone)
Topic 8: Stretching and Flexibility
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ILO1. Stretching exercises and flexibility: define, diffentiate, and execute.
Topic 9: Aerobic Dance and Zumba
ILO1. Enumerate and explain the importance and fitness benefits of Aerobic Dancing and Zumba.
ILO2. Execute basic arm and foot movements in Aerobic Dancing.
ILO3: Create and execute an individualized cardiorespiratory training program guided by heart
rate monitoring
ILO4. Assess the cardiorespiratory training workout program in terms of progress in aerobic
fitness capacity
MADE4Learners FRAMEWORK
Approach / Distance Distance Online Online
(Offline) Blended Blended
Requirements o Basic requirement is a smartphone that is capable of text, call, email and
Facebook, screenshot/camera, videorecording/playing, and a PDF reader.
o A weekly internet load is necessary for the online submission of weekly
o activities.
Downloaded module
Technical o Learning Management System: Moodle account (lair.cit.edu)

Requirements o A weighing scale to measure current body weight.
o Samsung Health app
Communication o Asynchronous. Communication may happen asynchronously through Facebook
Means group, moodle chats, text, call, email
o There are nine (9) topics and 22 activities that must be completed for the
whole cluster (9 weeks), which are all found in the module and moodle ---
the main materials for the course.
o The module must be downloaded at the start of the class. Topics are
presented, discussed and explained in the module. Activities that must be
answered are found in moodle, while those that are practical or should be
performed are both found and explained in the module and moodle.
o The first twelve (12) activities comprise the Midterm Grade, and are mostly
answered in moodle in the form of a timed quiz. Activity 6 is a pre-test for the
Physical Fitness Test or a practical test to check on student’s current fitness
level.
o Activity 12 is reserved for the Midterm Examination, which may take place
Reminders from September 14-19, 2020 via moodle.
o Activities 13 and 14 are practical activities to be conducted in less than 5
minutes, must be video-recorded, and uploaded in moodle for submission.
o Activities 15, 17, 19 and 21 are of the same nature but are progressive
practical aerobic activities designed to test the improvement in the
cardiorespiratory capacity of the student. A health and fitness app, Samsung
Health, should be used to record the duration of the activity. A screenshot of
the app, together with photos of the students performing the activities and a
scoresheet, should all be submitted via moodle as part of complying the
required activities.
o Activities 16, 18, and 20 are timed quiz in moodle.
o Activity 22 is reserved for the Final Examination, which is a combination of a
post-test and a reflection. The schedule may take place from October 12-17,
2020.
o Failure to submit an activity on the designated schedule/deadline will penalize
a student with a 50% point deduction.
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GRADING SYSTEM:
A. MIDTERM GRADE:
Formative Assessment (all activities that are written and practical) – 70%
Summative Assessment (Midterm Examination) – 30%
B. FINAL GRADE:
Midterm Grade - 40%
Exercise routines - 40%
Final Examination - 20%
PLAN OF LEARNING
Week Topic Teaching / Learning Activities Output / Formative Assessment Tools
No. Assessment
Welcome Mesages
1 1 Course Orientation
Health Check PAR-Q
Pre-assesment Diagnostic Tests Teacher-made and
Essay – Compare and Contrast Standardized
2 2-3 Essay – Personal / Narrative Experiential Knowing Questionnaires
Essay – Evaluative or Review Pros and cons
Drill and Practice BMI and WHR Computation Fitness Tests
Fitness Test PFT Classification
3 4-5 Sketchnoting Illustration Filipino Food
Identifying Experiential Knowing Pyramid
Activity Log Filipino Activity
Pyramid
Essay – Personal/Narrative Experiential Knowing/Activity Teacher-made
Log Questionnaires
4 6-7 Identifying Differentiation
Principles and Methods of
Athletic Training
Drill and Practice Heart Rate Computation
5 1-7 Midterm Examination Teacher Made
Questionnaire
5 8-9 Kinesthetics Video
6 9 Kinesthetics Screenshot Documentation Heart rate Rubric
Experiential Knowing Teacher Made
Questionnaire
Questionnaire
Questionnaire
9 9 Kinesthetics screenshot documentation Heart rate Rubric
9 Final Examination (Post-Test and Reflection) Fitness Tests

Classification
Evaluation
Downloadable
LEARNING RESOURCE MATERIAL module in pdf form
and Moodle
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Course Introduction Topic 1
Why study Physical Education in college?
Before we start discussing concepts related to PE 103 Movement Enhancement, we first need to
understand why college students, after finishing PE courses in the Elementary, Junior High School, and
Senior High School, are still required to take PE courses in college.
The very basis of the inclusion of PE from Elementary to the College level is Article XIV Section
19 of the Philippine Constitution.
ARTICLE XIV
EDUCATION, SCIENCE AND TECHNOLOGY, ARTS, CULTURE AND SPORTS EDUCATION
SPORTS
Section 19. (1) The State shall promote physical education and encourage sports programs,
league competitions, and amateur sports, including training for international competitions, to
foster self-discipline, teamwork, and excellence for the development of a healthy and alert
citizenry.
(2) All educational institutions shall undertake regular sports activities throughout the country in
cooperation with athletic clubs and other sectors.
https://www.officialgazette.gov.ph/constitutions/the-1987-constitution-of-the-republic-of-the-philippines/the-1987-
constitution-of-the-republic-of-the-philippines-article-xiv/
It is therefore the hope of every educational institution that students get the maximum benefit
from their participation in their PE classes, not just to to complete and pass because these are required
courses for graduation, but because they understand the lifelong benefits of keeping an active lifestyle
throughout an individual’s lifetime.
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Remember this…
Physical Education plays an integral role in the Education system for reasons that it promotes
a holistic approach to the development of a human being encompassing all aspects such as the
physical, mental, social and even emotional. It is therefore important to note how education of
the physical nature in relation to knowledge and understanding of physical activity, exercise,
physical training and physical fitness can contribute to the life of an individual.
Source: Cando, J. (2016). Health Optimizing Physical Education for Senior High School. Mutya Publishing House Inc.
5
Using your moodle account, please answer the following questions as truthfully as possible. This will
allow the instructor to determine whether you are capable of performing all the practical activities that are
presented in this handout, or will need an assistance or certification from a medical doctor.
Physical Activity Readiness Questionnaire

PAR-Q
For most people physical activity should not pose any problem or hazard. PAR-Q has been designed to
identify the small number of adults for whom physical activity might be inappropriate or those who
should have medical advice concerning the type of activity most suitable for them.
Common sense is your best guide in answering these few questions. Please read them carefully and check
the yes or no opposite the question if it applies to you
YES NO
1. Has your doctor ever said you have heart trouble?

2. Do you frequently have pains in your heart and chest?
3. Do you often feel faint or have spells of severe dizziness?
4. Has a doctor ever said your blood pressure was too high?
5. Has your doctor ever told you that you have a bone or joint problem such as arthritis
that has been aggravated by exercise, or might be made worse with exercise?
6. Is there a good physical reason not mentioned here why you should not follow
an activity program even if you wanted to?
7. Are you over age 65 and not accustomed to vigorous exercise?
If you answered YES to one or more questions...
if you have not recently done so, consult with your personal physician by telephone or in person before
increasing your physical activity and/or taking a fitness test. DO NOT FORGET to inform your
instructor of the items that you answered YES. This is to ensure that you will not be asked to perform
activities that you are not allowed to do so.
If you answered NO to all questions...
If you answered PAR-Q accurately, you have reasonable assurance of your present suitability for an
exercise test.
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FITNESS ASSESSMENT
Prior to actual instruction, it is best to first assess your knowledge on the basic concepts
of fitness where Movement Enhancement is anchored on.
ACTIVITY 1: PRE-ASSESSMENT : This is to check your level of knowledge on concepts that are
related to fitness and exercise. PLEASE REFER TO YOUR MOODLE ACCOUNT TO HAVE ACCESS
IN ANSWERING THIS ACTIVITY.
Fitness and Exercise-Related Terms Topic

2
In the discussion of the course Physical Education, several terms that are interrelated or
connected, but are actually different, would come to mind. These terms may be better understood if they
are briefly discussed in terms of what they mean, and their purpose or function. Below are the most
common terms that are fitness and exercise-related.
Physical Education - an integral part of general education designed to promote the optimum
development of the individual physically, socially, emotionally, and mentally through total body
movement in the performance of properly selected physical activities.
Physical Activity – a body movement that is produced by the contraction of skeletal muscles and that
substantially increases energy expenditure.
Exercise – a type of physical activity that requires planned, structured, and repetitive bodily movements
to improve or maintain one or more components of physical fitness.
Physical Fitness – the ability of an individual to perform one’s daily task with vigor and alertness without
undue fatigue, with reserve energy to attend to other tasks, with readiness to meet unforeseen
emergencies, and with enough energy for leisure time activities.
Warm-up – the preparation of the body physically and mentally for the conditioning bout. This means
that the heart, lungs, and muscles are being set for an increased workload, an activity that is of higher
intensity and which will last for about 5-15 minutes enough to produce slight sweat indicating that the
body is ready for the activity/exercise proper. This also means lesser chances of injury occurrences while
exercising.
Cool Down – this is the period when the body tries to return to its normal or resting state. This may be the
latter phase of the conditioning bout but done at a lower intensity level followed by light stretching
exercises. This may take about 5-15 minutes, enough time for the body to prevent muscle soreness and
stiffness, and blood pooling that may result to a person’s feeling of dizziness and faintness. This guide
that will indicate that cooling down has served its purpose is if the heart rate is approximately 100-110
bpm or even less.
ACTIVITY 2: ESSAY QUESTION: PLEASE REFER TO YOUR MOODLE ACCOUNT TO HAVE

ACCESS IN ANSWERING THIS ACTIVITY.
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Benefits of Exercise and Problems of Topic 3
Inactivity
On Benefits of Exercise
There is no single individual currently alive, or a research work, that would say that exercise does
not do anything good to a person at all. Hundreds of books, articles, research studies, and even
blogs/vlogs, would boast of how exercise contributes to a better and healthier life. That is, for someone
who willingly and religiously incorporate exercise to his/her daily or even weekly schedule. Thus, to be
more specific, it would be best to identify the most basic physical, mental, psychological, physiological,
and social benefits that an individual gets when he/she performs a regular exercise routine or program.
PHYSICAL MENTAL AND PHYSIOLOGICAL SOCIAL
PSYCHOLOGICAL
 Improves  Relieves stress  Increases  With endorphin,
appearance  Reduces efficiency of the exercise allows
 Helps trim the chances of heart and lungs one to feel
waistline anxiety and  Helps reduce happier.
 Helps to have a depression body fat  Creates avenues
better physique  Improves  Lowers to join teams or
 Helps maintain memory hypertension clubs and meet
proper body  Triggers the  Helps prevent new people who
weight release of the have the same
happy hormone, loss of muscle
passion or
“endorphin” mass interest like
 Boosts or  Helps reduce you.
improves mood insulin  Allows you to
 Improves the resistance adjust to new
ability to sleep  Increases people and even
better muscular new
 Improves strength and surroundings.
psychological endurance  By being with
functioning  Helps improve
people who
flexibility share the same
 Reduces interest as
chances of yours, then it
lower back makes you a
pains more reliable
person/friend.
On Problems of Inactivity
On the other hand, failure to engage in a regular physical activity also has corresponding concerns
or problems. To wit:
1. obesity
2. diabetes
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3. lower back pains
4. tension syndrome
5. prone to Cardiovascular Diseases (CVDs)
CARDIOVASCULAR DISEASES (CVDs) – terms that refers to any disease that affects the heart or
blood vessels.
MAJOR FORMS OF CVD:
1. Atherosclerosis – accumulation of fatty plaques (fatty deposits, calcium, tissue debris) in the
inner walls of the artery. This limits the flow of oxygen-rich blood to your organs and other parts
of your body, which may eventually lead to a heart attack or stroke.
2. Coronary Heart Disease (CHD) – a condition where the heart is supplied with insufficient blood
due to clogging of coronary arteries. Difficulty in breathing or shortness of breath, vomiting, and
angina pectoris (chest pain) are some of the signs of this disease.
3. Stroke – a disease when blood supply to the brain is reduced for a long period of time. Weakness
of face, arm or leg on one side of the body, difficulty in speaking and walking are common
symptoms.
4. Hypertension – is a condition where the blood pressure is chronically elevated. A borderline
blood pressure is 140mmHg for the systolic BP (or when the heart contracts), and 90mmHg for
the diastolic BP (or when the heart relaxes).
Source: Cando, J. et al. (2010) Physical education I. Foundation of physical fitness: A college worktext. Mutya Publishing House,
Inc.
Normal blood pressure is 120/80. This means a systolic reading of less than 120 and a diastolic
reading of less than 80.
Elevated blood pressure is a systolic reading of 120 to 129 and a diastolic reading of less than 80.
Stage 1 high blood pressure is a systolic reading of 130 to 139 or a diastolic reading between 80
and 89.
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Stage 2 high blood pressure is a systolic reading of 140 or higher or a diastolic reading of 90
or higher.
SOURCE:https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=40&ContentID=HeartDiseaseQuiz&Cust
omAnswers_HeartDiseaseQuiz=q1a3_c,q2a4_c,q3a2_c,q5a4,q6a4_c,q7a2,q8a4_c,q9a4_c,q10a5_c
ACTIVITY 3: Essay PLEASE REFER TO YOUR MOODLE ACCOUNT TO BE ABLE TO HAVE

ACTIVITY 4: Essay PLEASE REFER TO YOUR MOODLE ACCOUNT TO HAVE ACCESS IN

ANSWERING THIS ACTIVITY.
Components/Parameters of Physical Fitness Topic

4
A. Skill-Related Components of Fitness
Contribute to one’s ability to perform skills and to participate in enjoyable leisure and
recreation/sports activities.
1. Speed – the ability of an individual to move from one point to another in one direction within the
shortest time possible.
Activity tests to measure speed:
50-meter Sprint Double Heel Click
100-meter Dash
2. Power – refers to muscular power, which is the ability to exert or apply a single maximum force within
the shortest time possible.
Strength + Speed = Power
Activity tests to measure power:

Standing Long Jump Vertical Jump
3. Reaction Time – the length of time that an individual requires to respond to a stimulus.
Activity test to measure reaction time:

Paper Drop
4. Coordination –the ability to efficiently, effectively and simultaneously combine movements of several
body parts, or simply harmonious functioning of body parts.
Activity test to measure coordination:

Paper Ball Bounce
5. Balance –the ability of an individual to maintain equilibrium in relation to change in body position.
Balance can be categorized into static and dynamic balance.
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Static balance involves equilibrium in a fixed position such as standing on one foot or on a
balance beam.
Dynamic balance refers to the maintenance of equilibrium while moving such as walking in a
balance beam.
Activity tests to measure balance:
One-foot Balance Balance Beam Walk
6. Agility – generally defined as the ability to change direction quickly and

accurately. Activity tests to measure agility:
Shuttle Run Paper Ball Pick-up
B. Health Related Components
Components that contribute to the development of fitness and health and functional capacity of
the body will be classified as health-related components.
1. Muscular Strength - ability of the muscle to exert or apply a single maximal force during contraction
to overcome resistance.
Activity tests to measure muscular strength:Push-ups, Modified Push-ups
2. Muscular Endurance –capacity of a muscle or muscle group to exert force repeatedly or to hold a
contraction over a period of time.
Activity tests to measure muscular endurance:Abdominal Curl-ups, crunches
3. Flexibility- functional capacity of the joints to move freely through a full range of motion (ROM). It
involves the muscular system as well as the bones and joints. Lack of adequate flexibility has often been
linked with low back pain as well as with muscle and joint injuries. Prevention of injuries and
maintenance of body’s mobility can be improved through execution of stretching exercises.
Four basic body movements:
 Flexion – bending a body segment

 Extension – straightening a body segment

 Abduction – moving a limb away from a body
 Adduction – moving a limb towards the body
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Activity tests to measure flexibility:
Sit and Reach, Shoulder Flexibility, Sit and Reach Wall Test
4. Body Composition –the proportion of fat and non-fat (bones, muscles, organs) in the body .
A lower percentage of body fat and a higher percentage of non-fat or fat-free is a healthy body
composition, which decreases the chance of developing a heart disease, cancer, diabetes, and obesity,
among others. Instead of developing heart-related problems, a healthy body composition increases an
individual’s energy level and functional capacity.
Activity tests to measure body composition:
A. Body Mass Index (BMI) – weight in kg/height in m2

Example: if body weight is 55kg and height is 1.6m, the BMI is 21.5 (normal weight)
Weight classifications based on BMI are presented as follows:
International Obesity Task Force (IOTF) Proposed Classification of BMI Categories for
Asia
BMI (kg/m2) CLASSIFICATION

< 18.5 Underweight
18.5 – 22.9 Normal
23.0 – 24.9 At-risk of Obesity
25.0 – 29.9 Obese I
> 30.0 Obese II
Source: Nutrition and Physical Fitness Manual, Panlasigui, Leonora, 2005 as cited in the book of Cando, J. (2016). Health
Optimizing Physical Education for Senior High School. Mutya Publishing House Inc.
12
B. Waist-Hip Ratio (WHR) – waist measurement/hip measurement
Example: if a female’s waist is 24 inches, and hip measurement is 36 inches, then WHR
is .6
Note: According to the World Health Organization, a waist-to-hip ratio greater than 1.0 is indicative of
a higher than normal risk of developing heart disease. A healthy WHR for women is under .85 and a
healthy WHR for men is .90 or less.
Source: https://www.verywellfit.com/waist-to-hip-ratio-and-examples-3496140
5. Cardiovascular Endurance - the ability of the heart, lungs and blood vessels to supply oxygen and
nutrients to the working muscles efficiently in order to sustain prolonged rhythmical exercises. It is also
defined as the maximum amount of work an individual is capable of performing continuously where the
work involves large muscle groups.
Activity tests to measure cardio-vascular endurance:

Rockport Walking Test, Cooper Run Test, 3-minute Step Test
ACTIVITY 5: Compute for the BMI and WHR and state the corresponding classification.PLEASE
REFER TO YOUR MOODLE ACCOUNT TO HAVE ACCESS IN ANSWERING THIS ACTIVITY.
ACTIVITY 6: PHYSICAL FITNESS TEST (PRE-TEST)
NOTE: The tests included in this activity aim to assess your fitness level in all the components of
fitness. The results and classificiation will tell you of your truthful and actual fitness level. Therefore,
there is no point of you cheating on the methods of performing the tests or changing the results just to aim
for a “perfect result” or highest classification. Just do the tests accordingly and be ready to determine
whether there is a need for you to improve physically and physiologically, or simply maintain the fitness
level that classifies you at this time.
A. Read the instructions on how to perform the six (6) SRFC tests. The materials (if) needed for
each of the tests are included. Copy the score-sheet provided for and perform the indicated tests.
Encode the results.
RESULT
(Write YES if ABLE
SRFC NAME OF TEST to perform, and NO
if UNABLE to
perform)
Speed Double Heel Click
Agility Paper Ball Pick-up
Balance One Foot Balance
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Power Standing Long Jump
Coordination Paper Ball Bounce
Reaction Time Paper Drop
EVALUATING SKILL- RELATED FITNESS COMPONENTS

1. Speed Test: Double Heel Click
With the feet apart, jump up and tap the heels together twice before you hit the ground. You
must land with your feet 3 inches apart.
2. Agility Test: Paper Ball Pick-up

Place two wadded paper balls on the floor 5 feet away. Run, pick up the first paper ball and return
both feet behind the starting line. Repeat with the second ball. Finish in 5 seconds.
3. Balance Test: One Foot Balance

Stand on one foot, press up so that the weight is on the ball of the foot with the heel off
the floor. Hold the hands and the other leg straight out in front for 10 seconds.
4. Power Test: Standing Long Jump

Stand with toes behind a starting line. Using no run or hop step, jump as far as possible. Men
must jump their height plus 6 inches. Women must jump their height only.
5. Coordination Test: Paper Ball Bounce

Wad up a sheet of notebook paper into a ball. Bounce the ball back and forth between the right
and left hands. Keep the hands open and palms up. Bounce the ball 3 times with each hand, alternating
hands for each bounce.
6. Reaction Time Test: Paper Drop

Have a partner hold a sheet of notebook paper so that the side edge is between your thumb and
index finger, about the width of your hand from the top of the page. When your partner drops the paper,
catch it before it slips through the thumb and finger. Do not lower your hand to catch the paper.
B. Read the instructions on how to perform the five (5) HRFC tests. The materials (if) needed for
each of the tests are included. The materials (if) needed for each of the tests are included. Copy
the score-sheet provided for and perform the indicated tests. Encode the results.
Write the results with the corresponding classification.
HRFC NAME OF FITNESS RESULT CLASSIFICATION
TEST
Body Composition BMI
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Cardiorespiratory 3-minute Step Test
Endurance
Muscular Strength and Crunch Test

Endurance
Muscular Endurance– 90 Degree - Push ups

(male)
Muscular Endurance– Modified Push - ups

(female)
Flexibility Sit and Reach Wall Test
EVALUATING HEALTH - RELATED FITNESS COMPONENTS
1. Body Mass Index ( Body

Composition ) It is used to
evaluate your weight. Formula:
BMI = weight (kg)
height (m2)
2. Step Test (Cardiovascular Endurance )
Material: 12 - inch bench
a. Step up and down on a 12-inch bench for 3 minutes at a rate of 24 steps per minute. One step
consists of four beats - that is, up with left foot, up with the right foot, down with the left foot,
down with the right foot.
b. Immediately after the exercise, relax and do not talk.
c. Locate your pulse and five seconds after the exercise ends, begin counting your pulse for
60 seconds.
EXAMPLE: From 00:00 to 03:00 (up and down the bench)

03:00 to 03:05 (locate your pulse)
03:06 to 04:05 (count your 60-sec. recovery heart rate)
PULSE/ANATOMICAL SITES
radial artery at the wrist (located at the base of the
thumb) temporal artery (front of the ear)
apical site (chest area)
carotid artery (neck area)
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STEP TEST RATING
CLASSIFICATION 60-SECOND
RECOVERY HEART
RATE
High performance zone 84 or less
God fitness zone 85-95
Marginal zone 96-119
Low zone 120 and above
3. The Crunch Test “Partial Curl-Up Test” (Muscular Endurance)

https://www.sparkpeople.com/resource/fitness_articles.asp?id=1114
Equipment needed: A stop watch or timer that can measure one full minute; a ruler; a friend to help keep
count and time you (optional).
Goal: Do as many crunches as you can in one minute.
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Execution: Although this test involves regular crunches, it has some specific guidelines. Lie down on
your back with your knees bent, feet flat on the floor and your heels about 18 inches away from your
behind. Place your arms at your sides, palms down, fingertips next to your hips. Place a ruler next to your
fingertips in this position and measure 6 inches further. You can put a piece of paper, the ruler itself, or a
piece of tape at that 6-inch marker.
Keep your hands on the floor throughout the test. Just like abdominal crunches, engage the abs to lift your
head, neck, and shoulder blades off the floor, but allow your fingertips to slide toward the 6-inch marker.
Return to the starting position to complete one rep. Repeat this as many times as you can in 60 seconds,
counting only the number of repetitions that your fingertips successfully reach the 6-inch marker. You
may rest in the starting position (relaxed), but the clock continues to run.
RATING SCALE FOR DYNAMIC MUSCULAR ENDURANCE
4. 90 Degree - Push ups (Muscular

Strength) Materials: mat
a. FROM: Lie face down with hands outside the shoulders, with back and legs straight.
b. TO: Lower the body until the elbow is bent ninety degrees or at right angle.
c. Repeat as many times as possible. (no time limit but no resting in between the repetitions)
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5. Modified Push - ups for Females (Muscular Strength)
Materials: mat
a. Support the body in a push - up position from the knees with hands outside the shoulders, with
back and legs straight.
b. Lower the body until the elbow is bent ninety degrees or right angle.
c. Repeat as many times as possible. (no time limit but no resting in between the repetitions)
RATING SCALE FOR DYNAMIC MUSCULAR ENDURANCE

(PUSH-UPS)
FOR MEN:
AGE 17-26 27-39 40-49 50-59 60+
CLASSIFICATION
High performance zone 29+ 27+ 26+ 24+ 22+
Good fitness zone 20-28 18-26 17-25 15-23 13-21
Marginal zone 16-19 15-17 14-16 12-14 10-12
Low zone <16 <15 <14 <12 <10
FOR WOMEN:
AGE 17-26 27-39 40-49 50-59 60+
CLASSIFICATION
High performance zone 17+ 16+ 15+ 14+ 13+
Good fitness zone 12-16 11-15 10-14 9-13 8-12
Marginal zone 8-11 7-10 6-9 5-8 4-7
Low zone <8 <7 <6 <5 <4
6. Sit and Reach Wall Test( Flexibility )

a. Remove shoes and sit facing a wall.
b. Keep feet flat on the wall and knees straight.
c. Reach forward and touch the wall and hold the position for 3 seconds.
(Try touching the wall using the PALMS FIRST. If unsuccessful, try with the KNUCKLES. If
unsuccessful, then try with the fingertips).
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RESULT FLEXIBILITY CLASSIFICATION
Cannot touch the wall Low
Fingertips can touch the wall Average
Knuckles can touch the wall Good
Palms can touch the wall Excellent
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SCORESHEET
ACTIVITY #6
NAME: ______________________________ SECTION: __________ GROUP: ____
6A. SKILL-RELATED FITNESS TEST RESULTS
RESULT
(Write YES if ABLE
SRFC NAME OF TEST to perform, and NO
if UNABLE to
perform)
Speed Double Heel Click
Agility Paper Ball Pick-up
Balance One Foot Balance
Power Standing Long Jump
Coordination Paper Ball Bounce
Reaction Time Paper Drop
6B. HEALTH-RELATED FITNESS TEST RESULTS
HRFC NAME OF FITNESS RESULT CLASSIFICATION
TEST

Endurance
Muscular Strength and Crunch Test

Endurance
Muscular Endurance – 90 Degree - Push ups

(male)
Muscular Endurance – Modified Push - ups

(female)
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Nutrition and Physical Activity Topic 5
On Nutrition
As participation in any physical activity requires energy, therefore, it is but fitting that food is
discussed relative to its context to physical activity participation.
Food is essentially the source of nutrients that are needed by the body to perform its basic
functions. Further, nutrients are basically classified into 6 types (carbohydrates, fats, protein, vitamins,
minerals, and water) where each has a specific function, and collectively they work together to contribute
to good health. Simply, good health is characterized by striking a balance between proper nutrition and
sufficient physical activity participation.
Succeeding topics will focus on visual representations in terms of what a “balanced and healthy
meal” should be in considering a healthy diet, as well as the level of physical activity participation that
can guarantee an improvement in an individual’s fitness level.
A. Guidelines for a Healthy Diet
Food Pyramid- provides a visual image of the variety of foods that Filipinos should eat. The group that
must be eaten the most includes rice, root crops, corn, noodles, breads and cereals and least are fats, oils
and sugar. This food guide can help an individual choose a varied and balanced diet.
Nutritional
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Guidelines for Filipinos 2000
1. Eat variety of foods everyday.

2. Breast-feed infants exclusively from birth to 4-6 months, and then give appropriate food while
continuing breast feeding.
3. Maintain children’s normal growth through proper diet and monitor their growth regularly.
4. Consume fresh, lean meat, poultry, and dried beans.
5. Eat more vegetables, fruits, and root crops.
6. Eat foods cooked in edible/cooking oil daily.
7. Consume milk, milk products and calcium-rich foods such as small fish and dark green leafy
vegetables everyday.
8. Use iodized salt, but excessive intake of salty foods.
9. Eat clean and safe foods.
10. For a healthy lifestyle and good nutrition, exercise regularly, do not smoke, and avoid drinking
alcoholic beverages.
ACTIVITY7: Identify parts of a Filipino Food Pyramid. PLEASE REFER TO YOUR MOODLE
ACCOUNT TO HAVE ACCESS IN ANSWERING THIS ACTIVITY.
B. Macronutrients – nutrients that the body needs in large amount as they are the ones that provide
energy to the body.
1. Carbohydrate – the chief source of energy in the Filipino diet. Each gram of carbohydrates yields 4
kcal. It is also the preferred energy source for most of the body’s functions. As long as carbohydrate is
available to the body, certain body cells such as the nerve cells in the brain and retina, and the red blood
cells depend exclusively on it for energy.
Active individuals and athletes consume a high carbohydrate diet (carbohydrate loading) to
maximize storage of glycogen for fuel. These foods have also been shown to improve sports performance
especially among endurance athlete.
Carbohydrates are the starches (complex carbohydrates) and sugar (simple carbohydrates) one
gets from rice, corn, root crops, pasta, bread and bakery products, fruits, vegetables, milk and milk
products and many processed foods and drinks.
2. Fat – provides a concentrated source of food energy, providing 9 kcal per gram. It is also important
component of body cells and helps absorb, transport and store the fat-soluble vitamins A, D, E and K.
Other functions of fats include body insulation and padding from extreme temperature and shock, and
provide palatability and satiety value to foods.
The human body can synthesize all fatty acids except linoleic (omega-6) and linolenic (omega-3)
acids. They must be provided by the diet hence the name essential fatty acids. They are used to maintain
the structural portions of cell membranes and to synthesize eicosanoids. Eicosanoids are hormone-like
compounds that function in the blood pressure regulation, blood clotting and immune response. Some of
the important derivatives of linolenic acid are eicosapentaenoic acid (EPA) and docosahexaenoic acid
22
(DHA). They are necessary in normal brain development and in the prevention and treatment of various
diseases such as heart disease, hypertension, arthritis, and cancer. EPA and DHA also constitute a large
part of the eye’s main center vision, the retina.
Saturated fats are found in red meats, whole eggs, milk and milk products and coconut oil.
Unsaturated fats are found in nuts, fish and vegetable oils such as corn oil.
3. Protein – the body-building nutrient. Proteins are needed for growth and repair of body cells. No new
living tissue can be built without it, for protein is a part of every living cell and every tissue. They are also
essential components of enzymes and hormones needed for vital life processes such as digestion
absorption and metabolism. Proteins also help produce antibodies to fight infection, maintenance of fluids
and electrolyte balance and acid-base balance and transport of substance around the body. Protein
provides some fuel to the body, yielding 4 kcal per gram.
Major sources of protein are fish, meat, poultry, eggs, organ meats, milk and milk products, dried
beans and nuts.
C. MICRONUTRIENTS - nutrients that the body needs in small amount
1. Vitamins - Vitamins in food occur in much smaller quantities than the macronutrients. They are the
regulators or facilitators of body processes. Certain vitamins assume antioxidant functions (vitamin C, E
and beta-carotene) that may help protect cell membranes. Furthermore, vitamin D acts as a hormone. The
human body needs an adequate supply of 13 vitamins --- fat-soluble vitamins A, D, E and K and water-
soluble vitamins C and B complex.
Rich sources of vitamins include green, leafy and yellow vegetables and fresh fruits. Rich sources
of protein, carbohydrates and fats are also good sources of a number of vitamins.
2. Water constitutes the body’s fluid compartment that provides the medium in which all of the cell’s
chemical reactions occur. Every cell in the body is bathed in fluid with the exact composition that is best
for it. These special fluids regulate the functioning of cells. The entire system of cells and fluids remains
in a delicate but firmly maintained state of dynamic equilibrium called homeostatis.
Body water acts as transporters of nutrients and waste products, lubricant around joints and shock
absorber in certain body organs (spinal cord). It also aids in the maintenance and regulation of blood
volume and body temperature.
3. Minerals, just like vitamins, do not provide calories but are used as building blocks for body tissues
such as bones, teeth, muscles and other organic structures. A number of minerals such as zinc, iron, and
copper are components of enzymes known as metalloenzymes, which are involved in the regulation of
metabolism.
In addition, muscle contraction, nerve impulse conduction, normal heart rhythm, blood clotting,
maintenance of body water balance, blood acid-base balance are some physiological processes regulated
or maintained by minerals.
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On Physical Activity
To strike a balance between what is eaten and what is expended (energy expenditure through
physical activity participation), familiarity and understanding on the types of activities that must be
undertaken are important for keen consideration. This is where the Activity Pyramid comes in, which is a
helpful tool in serving as a guide to achieving the goal of a regular physical activity participation aimed at
improving and maintaining a functional level of physical fitness.
Source: http://exercisescienceandfitnesstraining.blogspot.com/2012/10/physical-activity-and-physical-fitness_5.html
Part of being healthy and fit is to become physically active. The question is how to do it? What
constitutes a physically active lifestyle? The above Filipino Physical Activity Pyramid will serve as a
guide. The idea is to basically consider the following guidelines:
1. The bottom part of the pyramid are the activities, done on a daily basis, that must be performed as
often as possible. These are considered as light activities as they are part of the everyday tasks
that an individual does.
2. The second level from the bottom describes the activities that must be done 3-5x in a week, 30-45
minutes or even longer. In contrast to the first level, these activities should be carefully planned to
be included in a weekly schedule because of the fitness benefits that one can get.
3. Improvement in strength and flexibility concerns are the focus of the third level, which has to be
done 2-3x a week for 30-45 minutes or even longer. Leisure activities are described to be those
activities that are pressure-free, and done during free time because it is primarily intended for
enjoyment.
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4. The types of activities that are recommended to be done at a minimal level are the ones that
require a lot of sitting or lying down because obviously there is not much physical exertion that
will help improve one’s physical fitness level.
Supplemental readings:
https://www.who.int/news-room/fact-sheets/detail/physical-activity
Activity 8: PHYSICAL ACTIVITY LOG: The objective is for you to log all the physical actvities that
you do in terms of the nature (fitness like jogging or dancing; housework like sweeping the floor, etc.) and
the duration (how long) for one (1) whole week. Copy the table below and fill it out with every physical
activity that you do for 1 week. Evaluate whether or not you are able to follow the suggestion/guide
presented in the Filipino Activity Pyramid. Follow the format below. SUBMIT YOUR ACTIVITIY
LOG IN MOODLE. ONLY 1 FILE WILL BE ACCEPTED.
NAME: ACTIVITY #: COURSE NUMBER:

START DATE: END DATE:
DATE OF SUBMISSION:
MY OWN PHYSICAL ACTIVITY LOG

Activity Type & Activity Type & Activity Type & Total Number of
Day and Date Number of Minutes Number of Minutes Number of Minutes Minutes
Example: Hiphop dancing Sweeping the floor Walk with the dog 62 mins.
July 6, 2020 30mins. for 20mins for 12mins.
EVALUATION: Describe the experience in terms of whether you were able to achieve your goal or not.
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
ENERGY SYSTEMS
The discussion on the link between food as source of energy and physical activity has been
introduced at the beginning of this topic. But how exactly does the body uses energy in terms of how it
adapts to short duration type of activities (such as sprinting) to the longer or more enduring ones (such as
cycling or dancing)? Consider the 3 basic energy systems.
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Three (3) basic energy systems:
Immediate or Explosive
Anaerobic
Aerobic
Although the 3 energy systems work together to ensure that there is a continuous supply of energy
to meet the needs of our daily activities, but parts of the system will become predominant depending on
what the needs of the body are and there are two factors that can determine the type of energy system that
is predominantly used: intensity and duration of the activity. Obviously, the higher the intensity (the
difficulty level) of an activity, the shorter the duration or the time needed to complete the task because all
the energy the body can supply to work at a high level is used up quickly. Conversely, if the duration is
longer (endurance type of activities or those that needs oxygen), then the intensity is less so that the body
can supply enough energy to keep going.
Characteristics of how they serve as energy systems are provided for in the following table.
ENERGY SYSTEM *
Immediate Anaerobic Aerobic

Duration of activity for 0 – 10 seconds 10 seconds – 2 minutes >2 minutes
which system
predominates
Intensity of activity for High High Low to moderately high
which system
predominates
Rate of ATP production Immediate, very rapid rapid Slower but prolonged
Fuel Adenosine triphosphate Muscle stores of Body stores of
(ATP), creatine glycogen and glucose glycogen, glucose, fat,
phosphate (CP) and protein
Oxygen used No no Yes
Sample Activities Weight lifting, picking 400 meter run, running 1500 meter run, 30
up a bag of groceries up several flights of minute walk, standing in
stairs line for a long time
Source: Fahey, T. et al. Fit and Well: Core Concepts and Labs in Physical Fitness and Wellness. 6 th ed. 2005 as cited in the
book of Cando, J. (2016). Health Optimizing Physical Education for Senior High School. Mutya Publishing House Inc .
*For most activities, all three systems contribute to energy production; the duration and intensity of the
activity determine which system predominates.
Adenosine Triphosphate (ATP) is the basic form of energy used by cells. When a cell needs
energy, it breaks down ATP, a process that releases energy in the only form the cell can use directly
(Fahey, et al, 2005). When cells need more, they create it using other stored fuels in the body such as
glucose, glycogen and fats.
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ACTIVITY9: IDENTIFICATION OF ACTIVITIES BASED ON CLASSIFIED ENERGY
SYSTEMS: PLEASE REFER TO YOUR MOODLE ACCOUNT TO HAVE ACCESS IN ANSWERING
THIS ACTIVITY.
Principles and Methods of Athletic Training Topic

6
Training is a systematic method of physical conditioning. It follows a systematic process of

repetitive, and progressive exercise of work, as well as guidelines in doing a physical activity.
The basic training principles help coaches to design an exercise program that are specific and safe
for the individual athlete. Thus, the training principles outlined below will appear to focus mostly on
fitness training but the majority will also apply to technical, tactical and psychological training.
A. INDIVIDUAL DIFFERENCES – Performers respond differently to the same training. This is due to
factors such as age, sex, the individual’s state of training, the characteristics that athletes have inherited
from their parents/genetic, their personal commitment, their level of physical and mental maturity.
No two individuals are exactly alike. All individuals have different performances, fitness
attributes, lifestyles, nutritional preferences, and they respond to exercise and its physical and social
environments in their own unique way. It is therefore essential that the exercise programs cater to these
individual needs and preferences to ensure attainment of fitness goals.
B. ADAPTATION/USE – Is the way the body responds to the training program. The parts of the body
that are actively stressed during exercise adapt to those stresses, leading to an increase in performance.
C. OVERLOAD- Indicates that doing “more than the usual” is necessary if benefits are to occur. In order
for the muscles (including the heart muscles) to get stronger, it must be overloaded or worked against a
load greater than the usual. It relates to the Principle of Use/Adaptation in that your energy systems must
be stressed beyond their normal levels of activity if they are to improve. For the body’s systems to make
these adaptations, they must be overloaded. Just taking part in an activity will not cause any
improvements in fitness, as the body will not be stressed to a greater extent than normal.
For physical activity to be effective, it must be done with enough frequency, intensity, and time or
duration, and in consideration to the type of activity, or otherwise known as the FITT Principle.
 Frequency – (how often) it is the number of times one should exercise in a week. According to
studies, for one to achieve something out of ones physical fitness activity, one should exercise at least
3-4 times in a week. Increased frequency may be necessary for those training for competition.
 Intensity – ( how hard ) it is defined as the difficulty level or how vigorous and exercise should be.
This is probably the most critical of the different factors that determine the amount of positive
physical change to take place.
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 Time/Duration – (how long) the length of time at which the exercise program is executed. An
average work-out will last between 15-45 minutes to an hour. The intensity of an exercise is inversely
proportional to the duration. As the intensity increases, duration decreases and vice versa.
 Type – the type of activity or exercise which in general are focused on cardio and resistance training.
D. PROGRESSION – As one reaches his fitness potential, the rate of improvement begins to plateau.
Hence, the overload imposed on an athlete must be progressive.
In the initial stage of training, the habitually sedentary individuals should have a mild to moderate
entry into the program. As the body begins to adapt to the exercise routine, the intensity, duration, and or
frequency may be increased so as to keep up with the improvement of the body.
It is important to progress slowly, as too rapid progression may contribute to the development of
overuse injuries.
E. REVERSIBILITY/DISUSE- The adaptation that take place as a result of training are all reversible.
Adaptation to endurance training can be lost more quickly than it takes to achieve them while strength
gains are lost more slowly. The principle of reversibility is another way of stating the principle of disuse.
If your energy systems are not utilized, it deteriorates to a level congruent to your level of activity. It
indicates that disuse or inactivity results in loss of benefits achieved in overloading.
In order to maintain a desired level of fitness, you need to continue to provide an exercise
overload. Unfortunately, we cannot “bank” fitness neither can we “store” fitness. Continuous
work/exercise/participation in different physical activities is required to maintain a certain level of fitness.
F. SPECIFICITY – In order for a training program to be effective it must be specific for the sport and
position of the performer. It indicates that you must train a specific energy system and a specific muscle
or muscle groups in order for the desired improvement to occur.
2 Types of Specificity
 Metabolic Specificity- involves training a specific energy system.

 Neuromuscular Specificity – involves a training specific muscle or muscle group.
Special Considerations:
 The program must be specifically planned or geared towards improvement of the sports itself.
 The program must be geared specifically to the individual using it.
G. RECOVERY –refers to the amount of time the body should be allowed to rest and recover from
fatigue before the next activity begins.
It is during the recovery session that adaptation to training takes place. Recovery sessions may not
necessary mean complete rest. Periods of lower intensity activity will allow the body to adapt without
increasing the stress placed on it. These periods are excellent opportunities for work on technique and
tactics.
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H. VARIATION – Refers to the need of the body to undergo changes. If training programs are
repetitious, athletes can soon become bored and lose their motivation.
I. TIME PATTERN – Exercises should be done anytime of the day when it is convenient for the
individual and it should be governed by the preference and the timetable of the individual.
Note: Exercising one (1) or two (2) hours after a heavy meal is not advised because it may result to
indigestion. Digestion takes place one to two hours after a heavy meal, where blood and oxygen is needed
for good digestion. If an individual exercises at this time, the exercised muscles will also demand more
blood and oxygen supply. As a result the blood and oxygen needed for digestion will not be enough, thus,
indigestion may likely be experienced.
ACTIVITY 10.Identify the different principles of training that are described. PLEASE REFER TO
YOUR MOODLE ACCOUNT TO HAVE ACCESS IN ANSWERING THIS ACTIVITY.
Cardiorespiratory Training Topic

7
The design of an exercise program must also incorporate four factors, including frequency of
exercise (F), intensity of exercise (I), time or duration of exercise (T), and type of mode of exercise (T).
Such factors (FITT) are important for developing and maintaining cardio-respiratory and musculoskeletal
fitness.
Frequency is a number of times an individual should exercise in a week.

Intensity is the difficulty level of the exercise.
Time is the duration of the exercise.
Type is the mode of exercise.
Cardio-respiratory Fitness Guidelines to Exercise Programming
For sedentary and unfit persons, it is recommended that the lower limits of the FITT principle be
utilize, whereas most CRF program tend to engage in exercise of moderate frequency (three to four times
per week), intensity (60 to 70 percent heart rate reserve), and duration (30-40 minutes). Fitness
professionals must understand how each of these factors in the FITT principle interrelate and how to
modify such elements in order to individualize the program.
Recommended Components of CRF Exercise Program:
Frequency (How often to exercise) Three to five days per week on alternate days
Intensity (How hard to exercise) 60-90% of maximal heart rate
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Time/Duration (How long to exercise) 15-60 minutes (continuous)
Type mode (What activity to engage in) Large muscle activity, rhythmic; biking/
cycling, walking, jogging/running, aerobic
dance (low impact), steps aerobic, swimming,
rowing, stair-climbing
CARDIO-RESPIRATORY ENDURANCE
Also referred to as cardiovascular fitness, cardio-respiratory fitness or aerobic fitness is an

essential component of both physical fitness and all-around good health. Specifically, cardio-respiratory
endurance refers to the ability of the heart, lungs and circulatory system to deliver oxygen to working
muscles for sustained periods of time. A cardio-respiratory endurance training program should include
activities that elevate the heart rate and involve the body's large muscle groups.
TYPES
Walking, swimming, cycling, jogging, bicycling, dancing (aerobic dance/zumba) and running are
examples of exercises that can improve cardio-respiratory endurance. Even doing household chores such
as gardening or vacuuming can help build cardio-respiratory endurance. Ideally, your training program
should include activities that you enjoy.
EFFECTS
Building cardiorespiratory endurance through regular physical activity allows your heart and
lungs to work more efficiently, thereby improving your physical capacity to deal with stress and lowering
your risk factors for several chronic diseases. Regular physical activity helps control obesity, high blood
pressure and high cholesterol -- with a net result of cutting your heart disease risk almost in half,
according to the Centers for Disease Control and Prevention, or CDC. By providing weight control,
regular exercise also cuts your risk factors for developing Type 2 diabetes and certain cancers.
Additionally, building cardiorespiratory endurance benefits mental health by providing a buffer against
anxiety and depression.
HEART RATE
Heart rate is the speed of the heartbeat measured by the number of contractions of the heart per
minute (bpm). The heart rate can vary according to the body's physical needs, including the need to
absorb oxygen and excrete carbon dioxide. It is usually equal or close to the pulse measured at any
peripheral point. Activities that can provoke change or influence heart rate include physical exercise,
sleep, anxiety, stress, illness, being a smoker, and ingestion of drugs.
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Proper pulse rate technique at the following sites: (refer to page 16)
Apical site-This is taken at the apex of the heart and can sometimes be felt very clearly by placing the heel
of the hand over the left side of the chest.
Carotid pulse site- This pulse is taken from the carotid artery just beside of the larynx using light pressure
from the fingertips of the first two fingers, not the thumb.
Radial pulse site- The pulse is taken from the radial artery at the wrist, in line with the thumb, using the
fingertips of the first two fingers.
Temporal pulse site- This pulse can sometimes be obtained from the left or right temple with light
pressure from the fingertips of the first two fingers.
ESTIMATION OF TARGET HEART RATE (THR)
Target Heart Rate (THR) is the minimum number of heartbeats in a given amount of time in order
to reach the level of exertion necessary for cardiovascular fitness, specific to a person's age, gender, or
physical fitness. This is a simple way of determining whether an individual is exercising to a level that is
beneficial to him/her.
Accurate measurement of exercise heart rate is crucial to monitoring exercise intensity. Although
digital heart rate are available and are reasonably accurate, the use of population to measure pulse rate is a
skill encouraged to be performed.
Understanding HEART RATE &THR will require knowledge of the following:
Normal Resting Heart

Rate Resting Heart Rate
Maximal Heart Rate
Desired Intensity Level
Target Heart Rate Zone
Recovery Heart Rate
Normal Resting Heart Rate
The normal resting heart rate is 72 bpm, while resting rates of 50 to 85 bpm are common, and that
people with regular physical activity will have lower resting heart rates than people who do no regular
physical activity (Corbin, et al, 2004).A well-trained athlete might have a normal resting heart rate closer
to 40 beats per minute.
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Resting Heart Rate
To get the Resting Heart Rate (RHR), it is recommended that an individual will take his/her heart
rate for one minute as soon as he/she wakes up in the morning. This is the period where the individual is
said to have had enough rest. To be more accurate, the RHR must be taken for 3 consecutive mornings
where the average must be computed.
Maximal Heart Rate (MHR)
HR max may be determined from either a maximal stress test or the age adjusted maximal heart rate
formula (age-predicted Maximal Heart Rate = 220 - age [years]).
Example: Age is 20 years old
Using the age-adjusted formula of 220-age, the MHR is 200 bpm.
Desired Intensity Level
The desired intensity level depends on the fitness level of an individual. It is suggested that the following
be considered:
FITNESS LEVEL RESTING HEART DESIRED

RATE INTENSITY LEVEL
Beginner/sedentary/inactive >80 bpm 60% or less
Average 60 bpm – 80 bpm 70%
Active <60 bpm 80%
Target Heart Rate (THR)
Target Heart Rate may be computed using the following simple steps:
Step 1: Determine the Resting Heart Rate (RHR)
Step 2: Determine HR max (MHR) measured from the age-adjusted formula
Step 3: Subtract the RHR from the MHR
Step 4: Multiply the answer from Step 3 to the desired exercise intensity (60%, 70%, or 80%)
Step 5: Add answer from Step 4 to the MHR to get the THR.
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Example: An individual whose age is 20 years old, with a Resting Heart Rate of 80 bpm and who is just
new to an exercise training program.
Step 1: Determine the Resting Heart Rate (RHR)

Example: 80 Beats per minute (based on a 3-consecutive morning HR)
Step 2: Determine HR max (MHR) measured from the age-adjusted formula:

MHR = 220 - age
= 220 -20
= 200 bpm
Step 3: Subtract the RHR from the MHR

MHR = 200 -80
= 120 bpm
Step 4: Multiply the answer from Step 3 to the desired exercise intensity
= 120 x .7 (120 x 70%)
= 84 bpm
Step 5: Add answer from Step 4 to the RHR to get the THR
= 84+80
= 164 bpm
NOTE: all heart rates must be a whole number and must have a unit of bpm to emphasize that the
number represents a particular heart rate.
Target Heart Rate Zone – is the level at which your heart is being exercised and conditioned but not
overworked. Usually the 60% and 80% of one’s MHR. If you are unfit or just beginning an exercise
program, aim for the lower end of your target heart rate zone. Then, gradually build up the intensity. If
you are fit and healthy and want to exercise at a vigorous intensity, opt for the higher end of the zone.
How to know if you are in the zone?

So how do you know if you are in your target heart rate zone? You can use an activity tracker to check
your heart rate regularly while you exercise.
Or use these steps to check your heart rate during exercise:
Stop briefly.
Take your pulse for 15 seconds. To check your pulse over your carotid artery, place your index and
third fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two
33
fingers between the bone and the tendon over your radial artery — which is located on the thumb side
of your wrist.
Multiply this number by 4 to calculate your beats per minute.
Here's an example: You stop exercising and take your pulse for 15 seconds, getting 37 beats. Multiply 37
by 4, to get 148. If you are 45 years old with a resting heart rate of 80bpm, this puts you in the target heart
rate zone for vigorous exercise, since the target zone for that age is between 137 and 156 beats per minute
using the HRR method. If you are under or over your target heart rate zone, adjust your exercise intensity.
AGE RESTING HEART MAXIMUM HEART HEART RATE TARGET

RATE (RHR) RATE (MHR) DURING HEART RATE
ZONE
45 80 175 148 137 and 156

Note: the percentage used in calculating the target heart rate zone is 60% for 137bpm and 80% for 156bpm, while 147bpm was
computed with an exercise intensity of 70%. Zone here means the range at which your heart rate should be while you are doing
your exercise.
Recovery Heart Rate - Recovery heart rate is a pulse measurement that is taken immediately following an
intense exercise. This is used in a number of fitness tests to evaluate the heart's ability to recover from
exercise. The recovery heart rate may be used to estimate an exerciser's fitness level.
Scoring: Here are the age-adjusted standards based on guidelines published by YMCA. Ratings
for Men, Based on Age
18-25 26-35 36-45 46-55 56-65 65+

Excellent 50-76 51-76 49-76 56-82 60-77 59-81
Good 79-84 79-85 80-88 87-93 86-94 87-92
Above Average 88-93 88-94 92-88 95-101 97-100 94-102
Average 95-100 96-102 100-105 103-111 103-109 104-110
Below Average 102-107 104-110 108-113 113-119 111-117 114-118
Poor 111-119 114-121 116-124 121-126 119-128 121-126
Very Poor 124-157 126-161 130-163 131-159 131-154 130-151
Source: https://www.sparkpeople.com/resource/fitness_articles.asp?id=1115
Ratings for Women, Based on Age

18-25 26-35 36-45 46-55 56-65 65+
Excellent 52-81 58-80 51-84 63-91 60-92 70-92
Good 85-93 85-92 89-96 95-101 97-103 96-101
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Above Average 96-102 95-101 100-104 104-110 106-111 104-111
Average 104-110 104-110 107-112 113-118 113-118 116-121
Below Average 113-120 113-119 115-120 120-124 119-127 123-126
Poor 122-131 122-129 124-132 126-132 129-135 128-133
Very Poor 135-169 134-171 137-169 137-171 141-174 135-155
Source: https://www.sparkpeople.com/resource/fitness_articles.asp?id=1115
ACTIVITY 11: Practice computing the Maximum Heart Rate (MHR), Target Heart Rate (THR) and
Target Heart Rate Zone (THRzone). PLEASE REFER TO YOUR MOODLE ACCOUNT TO HAVE
Activity 12: Midterm Examination

(Topics 1-7) TIMED QUIZ IN
MOODLE
35
Stretching and Flexibility Topic 8
It is said that flexibility is the functional capacity of the joints to move within a normal range of
motion (ROM), and that it involves the muscular system, bones and joints. Stretching, on the other hand,
is a form of exercise that can improve flexibility. Specifically, stretching can help improve ROM in a
particular joint, decrease occurrence of injury, and improve athletic performance. With an improved
flexibility, muscles are used more efficiently resulting in better physical activity performance.
STRETCHING TYPES
Static Stretching
Static stretching is most often recommended for general fitness. With this type, you slowly ease
into the position and hold for 10 to 30 seconds before slowly releasing the stretch. Static stretching should
be performed with warm muscles, such as after a warm-up or at the end of a workout. There are two
forms of static stretching.
Active Static: This form of stretching is used in yoga and martial arts. The stretch is held by the
strength of agonist muscles (muscles responsible for the movement). Think of the stretch across the upper
body during the Warrior II pose in yoga. Your arms are extended as your back, chest, and shoulders are
stretched. The muscles of the arms and shoulders are the agonist muscles that allow you to hold this
stretch.
Passive Static: During this type of stretching, you hold the limb to perform the stretch without any
assistance such as a bar or bands. Think of a standing quadriceps stretch in which you bend your leg
behind you and hold the foot, pulling the heel in close to your bottom, which stretches the front of the
upper thigh.
Dynamic Stretching
Dynamic stretching is stretching with movement. The body transitions gradually into a position
and this movement is repeated as you increase your reach and range of motion. If you have ever taken a
group exercise class, you have likely engaged in dynamic stretching. Movements such as alternating knee
lifts repeatedly stretch the hamstrings while keeping the body in motion. Research has found that dynamic
stretching is less beneficial than static stretching for increasing range of motion, but unlike static
stretching, it is ideal during the pre-workout phase because it gently warms muscles while also stretching
them.
PNF Stretching
PNF stands for Proprioceptive Neuromuscular Facilitation. This type of stretching is often
referred to as partner stretching because two people are needed to perform the movements. There are
many forms of PNF, but most involve an isometric hold followed by a static stretch of the same muscle
group. An example of PNF is a hamstring stretch where one person lies on her back with the right leg
extended straight up into the air. The second person grasps the ankle and gently presses the leg towards
the other person’s head to stretch the hamstring. The pressure is released and then the stretch is repeated.
36
While PNF is as effective as static stretching for improving range of motion, it is less practical
because of the necessity of a partner. It is most often used in clinical and fitness settings for training and
rehabilitation.
Ballistic Stretching
This type of stretching uses bouncing movements to create momentum which moves the muscle
into the stretch. For example, instead of holding a hamstring stretch you would quickly reach towards
your toes and release repeatedly in short bursts of movement. Fitness trainers have long been warned
about the dangers of ballistic stretching because it can cause a stretch reflex that injures the muscle.
Current recommendations from the ACSM state that ballistic stretching can improve flexibility as well as
static stretching when it is performed properly. It is best considered for those participating in ballistic
exercises such as basketball and other athletics.
Source: https://www.myfooddiary.com/blog/5-types-of-stretching
STRETCHING ESSENTIALS
Don't consider stretching a warm-up. Before stretching, warm up with light walking,
jogging or biking at low intensity for five to 10 minutes.
Strive for symmetry. Flexibility that is not equal on both sides may be a risk factor
for injury.
Focus on major muscle groups. Concentrate your stretches on major muscle groups such
as your calves, thighs, hips, lower back, neck and shoulders. Make sure that you stretch
both sides.
Don't bounce. Stretch in a smooth movement, without bouncing. Bouncing as you stretch
can injure your muscle and actually contribute to muscle tightness.
Hold your stretch. Breathe normally and hold each stretch for about 30 seconds;
in problem areas, you may need to hold for around 60 seconds.
Don't aim for pain. Expect to feel tension while you're stretching, not pain. If it hurts,
you've pushed too far. Back off to the point where you don't feel any pain, then hold the
stretch.
Make stretches sport specific. Some evidence suggests that it's helpful to do stretches
involving the muscles used most in your sport or activity. If you play soccer, for
instance, stretch your hamstrings as you're more vulnerable to hamstring strains.
Keep up with your stretching. Stretching can be time-consuming. But you can achieve the
most benefits by stretching regularly, at least two to three times a week.
Skipping regular stretching means you risk losing the potential benefits. For instance, if
stretching helped you increase your range of motion, your range of motion may decrease
again if you stop stretching.
Bring movement into your stretching. Gentle movements, such as those in tai chi or yoga,
can help you be more flexible in specific movements. These types of exercises can also
help reduce falls in older adults.
Know when to exercise caution.For example, if you already have a strained muscle, stretching it
may cause further harm. Talk to your doctor or physical therapist about the most appropriate way
to stretch if you have any health concerns.
Source: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
37
Sample Static Stretches
ACTIVITY 13: Dynamic stretches. Create your own warm-up and dynamic stretching exercises.
Target at least 8 stretches to be performed in 2-3 minutes only. Take a video of yourself performing
your dynamic stretching exercises and upload in it in moodle. Only 1 uploaded file will be accepted.
Aerobic Dance and Zumba Topic

9
Aerobic dance is a choreographed, repetitive movement routine set to music. A typical aerobics
program begins with 5 to 10 minutes of warm-ups and stretching, peaks with 20 to 30 minutes of target
heart range dance, can include 20 minutes of a muscle stretching floor program known as body sculpting,
and ends with 5 to 10 minutes of cool down and more stretching, according to the American Academy of
Podiatric Sports Medicine.
It is one of the popular types of fitness workout because it combines the benefits of a cardio
activity and the joy of dancing. A session of dance aerobics may last for 5-10 minutes for beginners, and
20-45 minutes for well-trained individuals.
38
Health Benefits of Aerobic Dance
1. Speed up your breathing and your heart rate (pulse) and can be sustained over a period of time.
2. Improve the health of your cardiovascular system–heart, lungs, and blood vessels.
3. Decrease blood pressure.
4. Decrease risk of diabetes, cancer, and obesity.
5. Improve your oxygen delivery system and increase your vitality.
6. Improve your moods, lift depression, and improve sleep.
7. Help with weight loss by consuming calories and taming the appetite.
8. Improve bone and cartilage health if the exercise is weight-bearing, although strength training is more
effective.
9. Reduce stress.
Techniques and Safety Tips

1. Always wear proper clothing.
2. Begin with warm-up and stretching exercise.
3. Avoid excessive twisting and hypertension of elbows, knees, and lower back.
4. Bend the knees a bit when landing from jumps.
5. Monitor heart rate.
6. Never forget to perform cool down exercises.
7. Listen to body signals of over exercise.
Phases of an Aerobic Workout
1. Warm-up phase–Beginning exercise that are geared towards increasing body temperature and
stretching the muscles to facilitate freer movement and safer conduct of the workout session.
2. Aerobic routines – Combination of low and high impact or slow to fast movement exercises that will
stress the cardio-vascular and respiratory systems. Duration and intensity levels will depend upon the
fitness level of the participants.
3. Cool-down phase – The last phase of the workout that allows the body to slowly return to its normal
rate of metabolism. Activities may include stretching, lunges and floor exercises.
Basic Arm and Foot Movements

Arm Movements Foot Movements
arm swing arm curl step close squats

jab body twist side step kicks
arm cross arm stretch grapevine jogging
claps knee lift leg curl
arm circling marching v-step
39
ACTIVITY 14: Perform six (6) combined arm and foot movements with a total of 48 counts only (3 sets
of 16 counts). Take a video of yourself performing your combined aero dance movements and upload in it
in moodle. Only 1 uploaded file will be accepted.
SAMPLE AERO DANCE ROUTINE
March in place
March in place with arm
swing Step close
Side step
Side step wih leg curl
Easy step with jab
Grapevine
Grapevine with body
twist V-step
Inverted v-step with clap
Squats
Squats with kicks
Knee lift
Knee lift with arm
cross Jog in place
ACTIVITY 15: Create your own aero dance routine that will cover 4 songs for approximately 15
minutes. Write down the titles of the songs indicating the duration of each song. Before you begin your
exercise, consider the following steps:
1. Use your SAMSUNG HEALTH APP to monitor your performance from start to finish.
2. Take two (2) pictures/selfies (of yourself) doing the activity.
3. Once finished, take a screenshot of the app indicating the duration of your activity,
4. Using microsoft word, paste the screenshot of the app, your 2 photos, and the song titles. Follow
the sample format below.
5. Save and upload just one file in moodle.
40
Sample Format:
NAME: PEDRO DELA CUESTA SUBJECT: PE 103 SECTION J2/J3
ACTIVITY # 15: 4 songs with duration

1. Stuck on You 3:25
2. Haypa 3:51
3. Beautiful Life 3:39
4. Better When I’m Dancing 2:58
TOTAL DURATION: 13:13 + cool down stretches
SCREENSHOT OF THE APP

SHOWING ACTIVITY DURATION
PHOTO 1 PHOTO 2
ZUMBA
Zumba, just like Aerobic Dance, is an exercise fitness program designed to improve the aerobic
capacity of an individual. Created by Colombian dancer and choreographer Alberto "Beto" Perez during
the 1990s, it is said that Zumba dancing is safe for all ages, especially that it can help build strength and
improve posture and motion, and is a very good medium for socialization.
There are several Zumba classes that can be performed depending on the preference and aim of a
person. But whatever class it is, what is important is that by joining, an individual gets the chance to
experience its benefits.
 Improved coordination
 Full body workout
 Everyone can join in
 Increased confidence
 Mood boosting
 For socialization
 Calorie and fat burning
41
ACTIVITY 16: (TOPIC FOR THE QUIZ) PLEASE REFER TO YOUR MOODLE ACCOUNT TO
HAVE ACCESS IN ANSWERING THIS ACTIVITY.
IMPORTANT REMINDERS:
FOR ACTIVITIES 15, 17, 19 AND 21(Progressive Aerobic Workout for Aerobic Dance and Zumba)
NOTE:
1. You may choose to repeat the same sequence of songs as you go along the remaining
activities. Example: Use may still choose to use your songs in Activity 15 for Activity 17, and
so on so forth.
2. You may choose existing workout videos in youtube and simply copy the movements.
3. You may be joined by family members or relatives who reside with you if they want to.
ACTIVITY 17: 8 SONGS / 30-minute duration. You will create your own Aero Dance choreography
where you will have to frequently monitor your own heart rate, checking whether it is within the Target
Heart Rate Zone while performing the activity. In addition, you will also need to get your own Recovery
Heart Rate. Evaluate your own activity based on your execution (will speak of the intensity of your
movements) and how you are able to achieve the goal of reaching a heart rate that is within the THRzone.
FOLLOW THE SAME STEPS AND REQUIREMENTS FROM ACTIVITY 15.
SCORESHEET:
NAME: ________________________________ GENDER: _____________ AGE: _______________
RESTING HR: ______________ MAXIMUM HR: ______________ RECOVERY HR: ___________
8 SONGS: DURATION HR AFTER THRzone

1ST Song: ____________________ _______ Song #3:
2nd Song: ____________________ _______
3rd Song: ____________________ _______
4th Song: ____________________ _______ Song #6:
5th Song: ____________________ _______
6th Song: ____________________ _______
7th Song: ____________________ _______
8th Song: ____________________ _______
42
NOTE: Write the song titles with the corresponding duration (or length of song). SEE SAMPLE FORMAT.
EVALUATION:
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
ACTIVITY 19: 12 SONGS / 45-minute duration. You will create your own Aero Dance choreography
where you will have to frequently monitor your own heart rate, checking whether it is within the Target
Heart Rate Zone while performing the activity. In addition, you will also need to get your own Recovery
Heart Rate. Evaluate your own activity based on your execution (will speak of the intensity of your
movements) and how you are able to achieve the goal of reaching a heart rate that is within the THRzone.
FOLLOW THE SAME STEPS AND REQUIREMENTS FROM ACTIVITY 15.
SCORESHEET:
NAME: ________________________________ GENDER: _____________ AGE: _______________

1ST Song: ____________________ _______ Song #3:
2nd Song: ____________________ _______
3rd Song: ____________________ _______
4th Song: ____________________ _______ Song #6:
5th Song: ____________________ _______
6th Song: ____________________ _______
7th Song: ____________________ _______
8th Song: ____________________ _______
43
Song # 9:
9th Song: ____________________ _______
10th Song: ___________________ _______
11th Song: ___________________ _______
12th Song: ___________________ _______
NOTE: Write the song titles with the corresponding duration (or length of song).
EVALUATION:
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
ACTIVITY 21:16 SONGS / 60-minute duration. You will create your own Aero Dance and/or Zumba
choreography where you will have to frequently monitor your own heart rate, checking whether it is
within the Target Heart Rate Zone while performing the activity. In addition, you will also need to get
your own Recovery Heart Rate. Evaluate your own activity based on your execution (the intensity of your
movements) and how you are able to achieve the goal of reaching a heart rate that is within the
THRzone.FOLLOW THE SAME STEPS AND REQUIREMENTS FROM ACTIVITY 15.
SCORESHEET:
NAME: ________________________________ GENDER: _____________ AGE: _______________
44
1ST Song: ____________________ _______ Song #3:
2nd Song: ____________________ _______
3rd Song: ____________________ _______
4th Song: ____________________ _______ Song #6:
5th Song: ____________________ _______
6th Song: ____________________ _______
7th Song: ____________________ _______
8th Song: ____________________ _______ Song # 9:
9th Song: ____________________ _______
10th Song: ___________________ _______
11th Song: ___________________ _______
12th Song: ___________________ _______ Song #12:
13th Song: ___________________ _______
14th Song: ___________________ _______
15th Song: ___________________ _______
16th Song: ___________________ _______
NOTE: Write the song titles with the corresponding duration (or length of song).
EVALUATION:
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
45
THE POST-TEST AND OVERALL REFLECTION
You have finally come to the end of this PE course. You have read, tried understanding, and
possibly tried learning. I may not be certain about all of these assumptions, But one thing is for sure, you
definitely sweat it all out! And those sweat means that you have indeed stretched those muscles, pumped
your heart to the best that it can, and definitely made improvement, not just physically and mentally, but
as well as holistically. Why? Because I know that with the hard work and the results of your cardiofitness-
earned labor, you are now more inspired and dedicated to maintaining a fitness level that no amount of
quarantine can take away from you.
And before I say my final congratulations, please do the final requirement of this course. This
final activity will mirror the effects of your weeks of cardiorespiratory training workout that helped you
enhance your movement capacity. I hope you will feel great with the results.
ACTIVITY 22: PHYSICAL FITNESS TEST (POST TEST) AND REFLECTION (FINAL
EXAMINATION)
A. Perform the same HRFC fitness test, to serve as your post test. Check if there are changes or
improvement in the results and classification. Upload the file to your moodle account.
HRFC NAME OF TEST RESULTS CLASSIFICATIONS
PRETEST POST PRETEST POST

TEST TEST
Endurance
MuscularStrength Crunch Test
and Endurance
Muscular Endurance - 90 Degree - Push ups
male
Muscular Endurance - Modified Push - ups
female
B. REFLECTION. Based on the comparison of the results of your pre and post tests (in PFT), try to
evaluate how the different cardio exercises were able to help you achieve the objective of this course, that
is, to have an improvement in your aerobic capacity. Write down your answer in your PE activity
notebook.
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
46
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
References:
Books
Cando, Jean Marie D., et al. (2010). Physical education I: Foundation of physical fitness. Malabon
City: Mutya Publishing House, Inc.
Cando, Jean Marie D. (2016). Health optimizing physical education 11. Malabon City: Mutya Publishing
House, Inc.
Corbin, C., Welk, G., Corbin, W., & Welk, K. (2004). Concepts of physical fitness: Active lifestyles
for wellnesss (12th ed.). New York: McGraw-Hill Companies.
Internet Sources
https://www.officialgazette.gov.ph/constitutions/the-1987-constitution-of-the-republic-of-
the-philippines/the-1987-constitution-of-the-republic-of-the-philippines-article-xiv/
https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=40&ContentID=HeartDiseas
eQuiz&CustomAnswers_HeartDiseaseQuiz=q1a3_c,q2a4_c,q3a2_c,q5a4,q6a4_c,q7a2,q8a4_c,q9a4_c,q1
0a5_c
https://www.verywellfit.com/waist-to-hip-ratio-and-examples-3496140
https://www.sparkpeople.com/resource/fitness_articles.asp?id=1115
https://www.myfooddiary.com/blog/5-types-of-stretching
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
https://www.livestrong.com/article/368038-cardiorespiratory-endurance-
training/ Cardio-Respiratory Training
https://en.wikipedia.org/wiki/Heart_rate
https://www.livestrong.com/article/28895-read-weight-scale/
https://healthyliving.azcentral.com/meaning-aerobic-dance-4535.html
47
https://elainemansfield.com/nutrition-and-exercise/exercise/aerobics-stretching-and-balance/aerobic-
guidelines/
https://www.livestrong.com/article/401501-the-best-step-aerobics-shoes/
https://en.wikipedia.org/wiki/Zumba
http://www.healthfitnessrevolution.com/top-10-health-benefits-zumba/
48

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COURSE GUIDE

Course / Section PE 103 MOVEMENT ENHANCEMENT Credit Units 2

Technical o Learning Management System: Moodle account (lair.cit.edu)

9 Final Examination (Post-Test and Reflection) Fitness Tests

Why study Physical Education in college?

Physical Activity Readiness Questionnaire

1. Has your doctor ever said you have heart trouble?

If you answered YES to one or more questions...

If you answered NO to all questions...

Fitness and Exercise-Related Terms Topic

ACTIVITY 2: ESSAY QUESTION: PLEASE REFER TO YOUR MOODLE ACCOUNT TO HAVE

ACTIVITY 3: Essay PLEASE REFER TO YOUR MOODLE ACCOUNT TO BE ABLE TO HAVE

ACTIVITY 4: Essay PLEASE REFER TO YOUR MOODLE ACCOUNT TO HAVE ACCESS IN

Components/Parameters of Physical Fitness Topic

A. Skill-Related Components of Fitness

Activity tests to measure power:

Activity test to measure reaction time:

Activity test to measure coordination:

6. Agility – generally defined as the ability to change direction quickly and

B. Health Related Components

Activity tests to measure muscular endurance:Abdominal Curl-ups, crunches

 Flexion – bending a body segment

Activity tests to measure body composition:

A. Body Mass Index (BMI) – weight in kg/height in m2

Weight classifications based on BMI are presented as follows:

BMI (kg/m2) CLASSIFICATION

23.0 – 24.9 At-risk of Obesity

25.0 – 29.9 Obese I

> 30.0 Obese II

Activity tests to measure cardio-vascular endurance:

ACTIVITY 6: PHYSICAL FITNESS TEST (PRE-TEST)

Agility Paper Ball Pick-up

Balance One Foot Balance

Reaction Time Paper Drop

EVALUATING SKILL- RELATED FITNESS COMPONENTS

2. Agility Test: Paper Ball Pick-up

3. Balance Test: One Foot Balance

4. Power Test: Standing Long Jump

5. Coordination Test: Paper Ball Bounce

6. Reaction Time Test: Paper Drop

HRFC NAME OF FITNESS RESULT CLASSIFICATION

Body Composition BMI

Muscular Strength and Crunch Test

Muscular Endurance– 90 Degree - Push ups

Muscular Endurance– Modified Push - ups

Flexibility Sit and Reach Wall Test

EVALUATING HEALTH - RELATED FITNESS COMPONENTS

1. Body Mass Index ( Body

2. Step Test (Cardiovascular Endurance )

Material: 12 - inch bench

EXAMPLE: From 00:00 to 03:00 (up and down the bench)

God fitness zone 85-95

Marginal zone 96-119

Low zone 120 and above

3. The Crunch Test “Partial Curl-Up Test” (Muscular Endurance)

Goal: Do as many crunches as you can in one minute.

RATING SCALE FOR DYNAMIC MUSCULAR ENDURANCE

4. 90 Degree - Push ups (Muscular

RATING SCALE FOR DYNAMIC MUSCULAR ENDURANCE

AGE 17-26 27-39 40-49 50-59 60+

High performance zone 29+ 27+ 26+ 24+ 22+

Good fitness zone 20-28 18-26 17-25 15-23 13-21

Marginal zone 16-19 15-17 14-16 12-14 10-12

NAME: ________________________ SECTION: GROUP: