PHYSICAL

EDUCATION
PERSONAL FITNESS
Grade 7

NAME:
 Competencies

` 1. Define physical fitness and the three (3) major components that constitute it.

2. Enumerate and define the different parameters that constitute each

component.

3. Relate each fitness parameter: cardiorespiratory endurance, muscle strength

and endurance, flexibility and body composition, to health risks associated with
a sedentary lifestyle.

4. discuss the nature and background of athletics;

5. recognize the importance of athletics as a way to live a healthy life

Notes and Instructions

 Complete the given task in this module

‘

PRE TEST

Directions: Read the statements on the different physical fitness components. Mark
( √ ) on the statements that are correct and mark ( x ) if not.
___ 1. Strength is the ability of the muscle to exert effort in a brief duration.
___ 2. Cardiovascular endurance is the ability of the lungs, heart and blood vessels to
deliver adequate amount of oxygen to the cells.
___ 3. The ability to perform a task in the shortest possible time is called Speed.
___4. The integration of hand and/or foot movements with senses is called
Coordination.
___ 5. Reaction- time refers to the amount of time it takes to respond to a stimulus.
___ 6. Muscular endurance defined as the maximum pull or push that can be exerted
one time by a muscle group.
___ 7. Balance means to stay in equilibrium in relation to changes in body position.
___ 8. The ability of the muscles and joints to go through a full range of motion is called
Flexibility.
___ 9. Agility refers to a quick shift or change of direction from one point to another.
___ 10. BMI (Body Mass Index) refers to the proportion of lean body mass to fat body
mass.

Let’s see how you scored. Count the number of check marks.

Excellent 8-10
Good 5-7
Fair 2-4
Needs Improvement 0-1
 LESSON 1 TRAINING GUIDELINES AND FITT PRINCIPLES

Physical Fitness means being or preoccupied with your body and its need. Fitness is the state or
condition of being fit therefore, Physical fitness means the body to move or do physical activity without
getting tires easily for reasonably period of time.

Different Fitness Components

Health related Components

Strength Maximal force that muslces can produce
Cardio-respiratory endurance Ability of the body to circulate oxygen and blood
and to inhale and exhale fror a long period of
time during physical activitie
Muscular Endurance Ability of your muscle to be used repeatedly
without getting tired easily
Flexibility Range of mption of your joints or ability of your
joints to move freely
Body Composition Used to describe the amount of fat and muscles
in thebody
Skill-related components
Agility Quickness of your body to change position
Balance Ability to stay in control of the body while being
still or moving
Coordination Ability to move two or more body parts together.
Muscular Power Use of strength in a short period of time
Reaction Time Amount of time it takes to move upon the
presence of the stimulus
Speed Ability to perform movement in a short period of
time

Different Physical Fitness assessments for health-related Body functions

HEALTH- RELATED PHYSICAL FITNESS ASESSMENTS

1. BMI or Body Mass Index evaluates a person in terms of height and weight. It also
serves as guide to consider if you are at risk of becoming obese.
 Objective: To determine the total body mass.
Equipment: weighing scale, tape measure/ meter stick

Procedure:
a. Measure the body weight (kilogram) and height (meter)
b. Calculate the BMI using the formula below.

FORMULA for BMI COMPUTATION CLASSIFICATION OF BMI

BMI = weight (kg) Underweight ˂ 18.5
Height (m)2 Normal 18.5 - 24.9
Example: Overweight 25.0 – 29.9
BMI= 68kg Obesity ˃ 30.0
(1.65) Extreme Obesity ˃40.0
= 24.98 (normal)

2. Flexibility Assessment: Sit and Reach

Objective: To assess the lower back and hamstring
Equipment: meter stick, wall
Procedure:
a.) Sit on the floor with your back, shoulder and hand leaning against the wall.
b.) With the legs extended in front, knees are straightened and the heels are one
foot apart. Overlap your hands to reach. Record the farthest point.

CLASSIFICATION MEN WOMEN

SUPERIOR ˃27 ˃30
EXCELLENT 17 to 27 20 to 30
GOOD 6 to16 11 to 19
AVERAGE 0 to 5 1 to 10
FAIR -1 to -8 0 to -7
POOR -9 to -20 -8 to -15
 VERY POOR ˂-20 ˂-15

3. Flexibility Assessment: Zipper Test

Objective: To measure the flexibility of the shoulder joints
Equipment: ruler
Procedure:
a.) With your right hand, reach over your right shoulder and at the same time,
place your left behind your back and try to touch the fingers of the right hand.
b.) Perform the test with the other hand. Record the score as passed (when you
had reached) and failed (if not).

4. Muscular Endurance Assessment: Modified Curl-Up Test

Objective: To assess the endurance of the abdominal muscles
Equipment: mat, stopwatch
Procedure:
a.) Lay on the mat/floor with arms straight and hands extended, shoulders are
relaxed, palms down, finger straight with the knees bent and feet flat on the
floor.
b.) Do the curl-up in a manner of extending the hands above the knees in 1
minute. Count the number of ups until the time stops or the executer pauses/
relaxes in a while.

MEN CLASSIFICATION WOMEN

˃74 EXCELLENT ˃44
68 – 74 56 - 59
VERY GOOD
61 – 67 51 - 55
54 – 60 46 - 50
AVERAGE
46 – 53 41 - 45
39 – 45 33 - 40
POOR
31 – 38 26 - 32
20 – 30 15 - 25
VERY POOR
˂20 ˂15
5. Strength Assessment: Modified Push-Up Test
Objective: To assess the upper body’s strength and endurance
Equipment: mat, stopwatch
Procedure:
a.) BOYS- Begin with a push up position with your body supported by your
hands and shoulders wide apart. Maintain a 90 degrees angle of the elbows.
Do this in 1 minute.
b.) GIRLS- Start with your body or back in a straight position supported by your
hands and bent knees position. Fingers should be pointed forward. Lower
your chest on the floor with your back straight then go back to the starting
position. Do this in 1 minute or until your desired strength.

(for boys) (for girls)

MEN CLASSIFICATION WOMEN
˃44 EXCELLENT ˃44
39-44 39-44
VERY GOOD
33-38 33-38
29-32 29-32
AVERAGE
24-28 24-28
21-23 21-23
POOR
17-20 17-20
9-16 9-16
VERY POOR
˂9 ˂9

6. Cardiovascular Endurance Assessment: 3- Minute Step Test

Objective: To measure your cardiovascular recovery

Equipment: bench (12 inches in height), stopwatch
Procedure:
a.) Before taking the fitness test, get your resting heart rate (the heart beats per
minute before starting any activities) through your pulse. Pulse is the regular
 expansion of an artery caused by the ejection of blood into the arterial system
by the contractions of the heart. You can easily locate your pulse either in the
carotid or radial artery. Your pulse rate or heart rate is the number of times
the heart beats per minute (bpm).

b.) Start performing the 3 -minute step test at a correct

pace within 3 minutes. After 3 minutes, stop doing the
activity and remain standing to count your pulse in
15 seconds. Then multiply it by 4. The result of this is
your recovery heart rate (the beats per minute after
the quick respond or recovery).
c.) Compute your maximum oxygen consumption or VO2
max in the 3-minute step test.
BOYS: VO2 max = 111.33 – (0.42 X recovery heart rate)
GIRLS: VO2 max = 65.81- (0.1847 X recovery heart rate)
EXAMPLE: VO2 max = 111.33 – (0.42 X 140 bpm) = 52.53

TABLE OF MAXIMUM VO2

FEMALE MALE
VERY POOR ˂ 25.0 VERY POOR ˂ 35.0
POOR 25.0 – 30.0 POOR 35.0 – 38.3
FAIR 31.0 – 34.9 FAIR 38.4 – 45.1
GOOD 35.0 – 38.9 GOOD 45.2 – 50.9
EXCELLENT 39.0 – 41.9 EXCELLENT 51.0 – 55.9
SUPERIOR ˃ 41.9 SUPERIOR ˃ 55.9
SKILL- RELATED PHYSICAL FITNESS ASESSMENTS
1. Speed Assessment: 40- Meter Sprint
Objective: To measure the acceleration and speed
Equipment: markers, stopwatch
Procedure: Record the time for a full running sprint in 40 meters.
 FEMALE
AGE POOR FAIR GOOD EXCELLENT
12 ˃8.10 7.60-8.10 7.20- 7.59 ˂7.20
13 ˃8.10 7.60-8.10 7.10- 7.59 ˂ 7.10
14 ˃ 7.90 7.31-7.90 6.40- 7.30 ˂ 6.40
15 ˃ 7.60 7.11-7.60 6.10- 7.10 ˂ 6.10

MALE
AGE POOR FAIR GOOD EXCELLENT

12 ˃ 8.00 7.41- 8.00 7.00- 7.40 ˂ 7.00

13 ˃ 8.00 7.31- 7.90 6.50- 7.30 ˂ 6.50
14 ˃ 7.00 6.61- 7.00 5.90- 6.60 ˂ 5.90
15 ˃ 6.90 6.41- 6.90 5.80- 6.40 ˂ 5.80

2. Agility Assessment: Hexagonal Agility Test

Objective: To determine the quickness or leg power and speed at the
same time maintaining a balance.
Equipment: 60cm (13 years old and above) or 50cm (12 years old and
below) hexagonal marked in the floor, meter stick/tape measure,
stopwatch
Procedure:
a.) Stand in the middle of the hexagon facing outside.
b.) At the command “GO” start the stopwatch and jump
with your both feet over line B and go back to the middle,
then over line C. Move back again to the middle and so
on. Stop the time as you reached all the sides. The
shortest the time, the highest your classification.
b.) Do this for clockwise and counterclockwise route.
c.) Measure the test in seconds.
GENDE EXCELLENT ABOVE AVERAGE BELOW POOR
 R AVERAGE AVERAGE

MALE ˂ 11.2 11.2 - 13.3 13.4- 15.5 15.6-17.8 ˃ 17.8

FEMALE ˂ 12.2 12.2 - 15.3 15.4- 18.5 18.6- 21.8 ˃ 21.8

3. Reaction Time Assessment: Stick Drop Test

Objective: To measure the reaction time.
Equipment: ruler
Procedure:
a.) A partner holds a ruler in front of you.
b.) Place your index finger and thumb on the side of
the 50cm without contact. Hold the ruler vertically with
1 pointing downward.
c.) Your partner will drop the ruler without your knowledge
and you must catch it with your finger and thumb.
d.) Record the level at the point where his/her index finger
lies.
4. Coordination Assessment: Paper Juggling
Objective: To assess your hand- eye coordination.
Equipment: balled paper, stopwatch
Procedure:
a. Stand straight.
b. Juggle the paper alternately right and left hands for 3 minutes. Once it falls,
stop the time.

RATING SCORE
EXCELLENT ˃35
GOOD 30-35
AVERAGE 20-29
FAIR 15-19
POOR ˂15
5. Balance Assessment: Stork Balance Stand Test
Objective: To measure your balance with a one foot
Equipment: stopwatch
Procedure:
a.) Stand straight. Put your hands on your hips.
b.) Raise one foot (non- supporting foot) on his side of your
knees of your supporting leg.
c.) Raise the heel to balance the ball on your foot as the time starts. Time stops
when your hand/s come off the hips, your foot wobbles or moves in any direction and
the heel of your non- supporting foot fails to connect with knee of your supporting foot.
d.) Do it with the other leg.

RATING SCORE
EXCELLENT ˃50 sec
GOOD 40-50 sec
AVERAGE 25-39 sec
FAIR 10-24 sec
POOR ˂10 sec

6. Power Assessment: Standing Long Jump

Objective: To measure the leg power
Equipment: tape measure and meter stick
Procedure:
a.) Stand behind the take-off line making sure that the tip of your shoes does
not go beyond.
b.) In a crouch position, swing your arms backward and jump forward as far
as you can and land in both feet.
c.) Upon stepping down the floor, spot the mark where the back of the heels
closest to the take- off line.
d.) Do it in two trials and record the farther distance in centimeter.
Training Guideline

Principles of overload states that your muscles must be overloaded or works longer than usual. The
moment when your muscles start to adapt to the training they cease to get stronger anymore. This is
why you have to increase the load, if you decrease the load, there would be corresponding decrease in
the capacity for that specific component

Principles of specificity states that you need to be specific in what fitness component you want to
develop. You need to overwork or apply the overload principle in that component

Principle of Progression or FITT Principles is the result of the overload principle. While doing exercises,
be reminded to level up or progress to the next level of difficulty. Apply the principle or the FITT

 Frequency – the number of days per week

 Intensity the difficulty of the exercise
 Time the duration or period of doing the activity in a set

Type of exercise the mode of physical activities you have to do based on your fitness goal

PROGRAM PLANNING

1. Identify your goal

2. Search online
3. Make a schedule

Overcoming your Barriers

1. Lack of time
2. Lack of energy
3. Lack of Motivation
4. Lack of skills
 5. Lack of Facilities and equipment

Fallacies and Misconceptions about Physical activity

If you’re a woman, lifting weights will make you bulky like a man

If you isolate a specific muscle, you will reduce fat in that specific

A two-three-hour workout will burn more fat than a shorter workout

No pain, no gain. Pain is a good indicator of a good workout

Eating carbohydrates will make you fat

The benefits of physical activity are seen only after weeks of regular exercis

A Activity

PHYSICAL FITNESS ASSESSMENT CARD

NAME: ___________________________________

HEALTH- RELATED FITNESS TESTS

A. BODY COMPOSITION: Body Mass Index
Weight Height BMI Classification

B. FLEXIBILITY
SIT AND REACH ZIPPER TEST
CM Classification RIGHT ARM LEFT ARM

C. STRENGTH
Number of CURL- Classification Number of PUSH- Classification
UP UP
 D.CARDIOVASCULAR ENDURANCE: 3 MINUTE STEP TEST

Heart Rate Per Classification Heart Rate Per Minute Classification

Minute Before The After The Activity
Activity

PHYSICAL FITNESS ASSESSMENT CARD

NAME: ___________________________________

SKILL- RELATED FITNESS TESTS

A. SPEED: 40 METER SPRINT

Time Classification

B. AGILITY: HEXAGONAL AGILITY TEST

C. Clockwise Time Counter Clockwise Average Classification

1ST Trial Time
2nd Trial 3rd Trial Middle Score

REACTION TIME: STICK DROP TEST

D.COORDINATION: PAPER JUGGLING
Time Classification

E. BALANCE: STORK BALANCE STAND TEST

 Right Foot Time Classification Left Foot Time Classification

F.POWER: STANDING LONG JUMP

DISTANCE
1st Trial 2nd Trial

A PRE-TEST

Activity 2: Picture Talk

Directions: Look at the given picture. Write the sports that can be possibly

played in this playing area.

 LESSON 2 – RUNNING

Running

In 776 B.C ancient Greek began the Olympic games during the 16 th century, the term “jogging” was
coined and used by swordsmen as a training technique especially among noble men. This term was soon
used as a tool for fitness. In this late 19 th and 20th centuries, most professional trainers and athletes used
in jogging in training and playing sports to develop their fitness levels

Basic Running Techniques

Body Posture Stand upright. Slightly lean and look forward bend your knees slightly

Stand using the ball of your feet. Position your chest forward and relax your back and shoulders

Arm Swing Bend your elbows make your arms straight and swing naturally

Stride make sure your arms and feet move in opposite direction simultaneously keep your knee bent

Drills for Runners

1. Carioca alternating your right and left foot

2. Skips it is similar to hopping but bit faster
3. High knees move your knees as high as possible while moving forward
4. Butt kicks using the heel, tap the back of your butt. Your tight must be
perpendicular to the ground do it alternately
5. Strides this similar to running do it a fast as you can but you do this drill for
no longer than one minute
Types of Track Events

1. Sprints refer to instant bursts of speed over short distances.

Equipment:

starting block

starting gun spike shoes

Events:

 100-meter Sprint
 200-meter Sprint
 400-meter Sprint

2. Middle Distance are events longer than sprints and up to 3000 meters. They are
frequently referred to as the hardest of the running events as they require both
endurance and strength.

Middle Distance Events:

 800m
 1500m
 3000m
3. Long Distance are events longer than middle distance. That is to say, it requires the
runner to process oxygen in low-intensity activity over a long period of time.

Long Distance Events:

 10,000m
 20,000m
 30,000m

4. Steeplechase is an obstacle race derived from horse racing. Both men and women
race over the most common distance - 3000m - though the steeplechase for women has
lower barriers. Steeplechase usually comprises of a water jump as well. Failure to pass
over or intentionally knocking over the hurdles will result in disqualification.

Equipment:

steeple chase barrier

Steeplechase barrier height

Format of a Steeplechase Race:

 3000meters steeplechase race has 28 barriers and seven water jumps

 2000meters steeplechase race has 18 barriers and 5 water jumps.
 1500meters steeplechase race has 13 barriers and 3 water jumps.
 There’s a difference when it comes to the height of the barriers in the
steeplechase for men and women. The barrier heights for men are 0.914m (36in) and
the barrier heights for women are 0.762m (30in).

5. Hurdles are run as sprints. Runners jump over ten hurdles in the specified distance.
The size of the hurdles, number of hurdles, and distance may differ, although the rules
given are major official international regulations.

Equipment:

hurdle

Hurdle Events:

 100-meter (women)
 110-meter (men)
 400-meter (both)

6. Marathon is a long distance race that is not run on a track, except often at the start and
finish. It takes place through designated urban areas.
  21.95 kilometers
 42.195 kilometers

7. Relays: Four runners make up a relay team. Each runner must hand off the baton to
the next runner within a certain zone, usually marked visibly on the track. Failure to
pass the baton properly, or losing the baton may result in disqualification.

Equipment:

baton

Relay Events

 4 x 100m
 4 x 400m

Injuries
Failing to execute the drills properly may lead to injuries

Strain vs. Sprain

A strain is stretched or torn muscle or tendon

A tendon is a tough cord or band of dense white fibrous

connective tissues that connect your muscles to the bones

A sprain is stretched or torn ligament

A ligament is fibrous tissue that connects two bines together in your joints

SYMPTOMS OF A STRAIN OR SPRAIN

 Swelling, bruising, or redness on the affected muscle

 Experiencing pain even if you are at rest
 Being unable to move

Treatment

First aids for these injuries (R.I.C.E)

 Rest
 Ice
 Compress
 Elevate

Cramps

Symptoms

Muscle cramps occur involuntary as your body reacting when a muscle such as a leg muscle
contracts for a long period

Treatment

All movements should be stopped to reduce pain

Dehydration

Cause and symptoms

Losing body fluids cause to much exposure to heat and sunlight

 Treatment

Place the victim in a cool and shady area have him or her rehydrate by

taking cold water or juices to restore lost fluids.

Heat Exhaustion

She feels weakness nausea dizziness and profuse sweating due

to physical extortion in a humid environment

First aid:

If you are performing outdoors, transfer the patient to a shady, cool place with circulating fresh air, lay
him or her down. Make sure that legs and feet are slightly elevated. Remove tight or heavy clothing. Let
him or her drink

A POST TEST

Directions: Identify what is being described in the following statements. Choose your
answers inside the box below.

Athletics Discus High Jump Hurdles

Javelin Throw Pole Vault Relay

Shot put Sprints Track Events

__________1. These are the racing events involving distances ranging

from 100 meters to 400 meters.
__________2. Track event that involves a team of players.
__________3. This event is all about transferring huge strength through the legs, arms
and fingers to throw the shot. The implement is like an iron ball.
__________4. This jump resembles the pole vault in the sense that the athletes
compete to achieve the greatest height.
__________5. Among the four jumping events, this is the only one that makes
use of an external instrument in order to help the athlete throw
himself over a horizontal bar.
__________6. It is an event where participants race to the finish line while
leaping over obstacles along the way.
__________7. Among the four throwing events, this is the only event that
requires the competitor to run in order to build momentum.
__________8.These are events that are typically held in a 400 meter oval track.

__________9. It is an implement in athletics that resembles a dish.

__________10. It is commonly known as track and field.

II. Graphic Organizer

Directions: Complete the given flow chart showing the five(5) individual track
event competitions.

Track Events

_________ _________ _________ ________ _________

Rhythmic Gymnastics

Gymnastics

Is a competitive sport in which performers do optional and prescribed acrobatic feasts mostly on special
apparatus to demonstrate their strength balance and body control.

Rhythmic Gymnastics is an event under the sport that veers toward the aesthetic side of the gymnastics
this event include free-hand exercise where competitions use ribbon, hoops balls club and other devices

Basic skills

Jumping

Tuck jump or crouch jump Cossack jump Pike jump

 Star jump

Star jump Straddle jump Arch jump

Leaping

Ring Leap Double ring leap

 Stag leap Split leap

Balancing

One leg balance Arabesque Swan

 V-sit arm support Knee scale

Nadia Comaneci a 14-year-old Romanian was the first gymnast who received a perfect score of 10 in the
sports history during 1976 Olympics in Montreal, Canada

A POST TEST

INSTRUCTIONS: Answer the following questions ( 5 points each)

1. Describe gymnastic in your own words

2. What are Rhythmic Gymnastics?

3. Discuss the benefits of gymnastic in developing one’s physical fitness components

4. Determine the basic skills in gymnastic

5. Enumerate at least three apparatuses used in rhythmic gymnastic and give their uses