Republic of the Philippines

BOHOL ISLAND STATE UNIVERSITY

Main Campus
C.P.G. Avenue, Tagbilaran City, Bohol 6300
Vision : A premiere S & T University for the formation of a world – class and virtuous human resource for sustainable development of Bohol and the country.
Mission : BISU is committed to provide quality higher education in the arts and sciences, as well as in the professional and technological fields; undertake research and
development, and extension services for the sustainable development of Bohol and the country.

PE 1
Activities
IAN B. LACEA
INSTRUCTOR
Instruction: In your own knowledge and ideas answer each of the following questions. Answer this
activities on a separate sheet of paper (you can use Yellow pad or long bond paper).

ACTIVITY 1
1. Define Physical Education and its function.
2. List at least 20 locomotor skills.
3. List at least 20 non-locomotor skills.

ACTIVITY 2
1. Define Physical Fitness
2. What are the importance of Physical Fitness

DISCUSSION:

Categories of Physical Fitness

HEALTH-RELATED FITNESS
There are five health-related fitness components: cardiovascular endurance, muscular strength,
muscular endurance, flexibility, and body composition.
● Cardiovascular Endurance – (also known as cardiorespiratory endurance or aerobic fitness) refers
to your body's ability to efficiently and effectively intake oxygen and deliver it to your body's
tissues by way of the heart, lungs, arteries, vessels, and veins.
● Muscular Strength - refers to the amount of force a particular muscle group can produce in one,
all-out effort. In strength training terms, it's your one-rep max.
● Muscular Endurance – is the ability of the muscle to continue to perform without fatigue.
● Flexibility - refers to the range of motion you have around a given joint. Like muscular strength
and endurance, flexibility is joint-specific.
● Body Composition - or your body's ratio of fat mass to fat-free mass, is the final component of
health-related physical fitness.

SKILL-RELATED FITNESS
There are six skill-related fitness components: agility, balance, coordination, speed, power, and reaction
time. Skilled athletes typically excel in all six areas.
● Agility - is the ability to change and control the direction and position of the body while
maintaining a constant, rapid motion. For example, changing directions to hit a tennis ball.
● Balance - is the ability to control or stabilize the body when a person is standing still or moving.
For example, in-line skating.
● Coordination - is the ability to use the senses together with body parts during movement. For
example, dribbling a basketball. Using hands and eyes together is called hand-eye coordination.
● Speed - is the ability to move your body or parts of your body swiftly. Many sports rely on speed
to gain advantage over your opponents. For example, a basketball player making a fast break to
perform a layup, a tennis player moving forward to get to a drop shot, a football player out
running the defense to receive a pass.
 ● Power - is the ability to move the body parts swiftly while applying the maximum force of the
muscles. Power is a combination of both speed and muscular strength. For example, fullbacks in
football muscling their way through other players and speeding to advance the ball and
volleyball players getting up to the net and lifting their bodies high into the air.
● Reaction Time - is the ability to reach or respond quickly to what you hear, see, or feel. For
example, an athlete quickly coming off the blocks early in a swimming or track relay, or stealing
a base in baseball.

3. Why do athletes or athletic individuals need health related fitness and skill related fitness?
4. Can others, besides athletes, benefit from health related fitness and skill related fitness?
5. Do you think that the skill related fitness and skill related fitness component? Explain.

ACTIVITY 3
A. PHYSICAL FITNESS TEST
Record your result here: use cm in measuring. (copy this table in your answer sheet)
ACTIVITY 4
A. Answer the following questions.
1. Define Aerobics exercise.
2. List at least 10 benefits of Aerobic exercises.

B. Phases of Aerobics are:

● Warm up - prepare for physical exertion or a performance by exercising or
practicing gently beforehand.
● Aerobic exercise - is any type of cardiovascular conditioning. It can include
activities like brisk walking, swimming, running, or cycling. You probably know it
as “cardio.” By definition, aerobic exercise means “with oxygen.” Your breathing
and heart rate will increase during aerobic activities.
● Cool down - is an easy exercise, done after a more intense activity, to allow the
body to gradually transition to a resting or near-resting state. Depending on the
intensity of the exercise, cooling down can involve a slow jog or walk. With lower
intensities stretching can be used.
1. List at least 15 warm-up exercises.
2. List at least 15 Aerobic exercises.
3. List at least 15 cool-down exercises.

C. In your own idea, answer the following questions.

1. Why do athletes need to warm up before doing an intense workout?
2. Why do athletes need to do cool-down after an intense workout?
3. How do athletes benefits by doing warm-up and cool-down exercises?

ACTIVITY 5
● Aerobic dance/Practicum
-create an aerobic dance inside your house.
-duration: minimum of 1 minute and maximum of 1 minute and 30 seconds.
-do it with video and pictures.

NOTE: Just gather all your activities and projects in long brown envelope. At the end of the semester,
that will be my requirement for you to be graded on this subject. If you have questions regarding on
these activities just reach me on Facebook account, Ian Lacea, just PM.