PE 1 Physical Fitness and Self-Testing

Activities
 Chapter 4 SELF-TESTING ACTIVITY
Intended Learning Outcomes: At the end of this chapter, the students are expected to:

1. Enumerate and discuss the healthy lifestyle guideline.

2. Fill-out the wellness lifestyle questionnaire.
3. Determine the different types of stretching.
4. Execute the different types of stretching.

4.1 Healthy Safety Guidelines

This guideline includesSource:

procedures that help prevent accidents or injury in
https://bit.ly/3B04VIR
Physical Education classes and activities. It should be recognized that many safety
guidelines and cooperation to all class activities.

1. Teachers/Instructors need to be aware of medical background and physical limitation

of every student.
2. Teachers must inform their students the locations of fire chains, fire exits, and
alternative routes from the beginning of the semester.
3. Consideration must also be given to informing parents activities that take students off
the immediate school proper (e.g. fun run, camping).
4. Teachers are not only looking at activities that include contact, but also issues
surrounding body contact.
5. Teachers must demonstrate that all proper precautions will be taken in the interest of
student safety.
6. A fully stocked first-aid kit must be readily accessible in the gymnasium.
7. Teachers must inform their students to use clean comfortable clothes and shoes.
8. Exercise either morning or late afternoon when it is not hot.
9. Teachers have the recommended qualifications and experience for sports education.
10. Teachers are recommended to supervise student’s first-aid training.
11. All records and inspections, using the facilities regularly inspected.
12. Equipment and facilities are safe measures to minimize any potential risk of students.
13. Severe exercise must be avoided unless the individual is young and athletic.
14. There is not one best form of exercise. It depends on what the individual can achieve.
15. Medical information of the students is communicated through school medical clinic
with the supervision of the teacher.
Name: ____________________________________________
Module 1: PE 1 Program/Year: ____________Date Submitted: ___________
Activity No.4

Activity: Health, Wellness, and Lifestyle Questionnaire

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 PERSONAL DATA

Name: __________________________________ Year/Program/Section: _________

Phone Number: __________________________
Date of Birth: ____________________________ Sex: ___________

Person to contact in case of emergency

Name: __________________________________
Phone Number: __________________________

The following information is required and will assess your physical fitness level to
establish a customized exercise program. Your health questionnaire and test results are
confidential and will not be released to anyone other than yourself.

1. In the past year, how often have you been engaged in physical activity?
_____ 4-5 times a week _____ 1-2 times a week
_____ 2-3 times a week _____ None
2. What type of physical activity do you consider fun?
________________________________________________________________________
____________________________________________________________________
3. What are your personal barriers to exercise?
________________________________________________________________________
____________________________________________________________________
4. What physical activity have you been successful with in the past?
________________________________________________________________________
____________________________________________________________________

5. What is your present occupation?

________________________________________________________________________
____________________________________________________________________
6. Does your occupation require much activity (i.e. walking, carrying things etc.)?
____ YES ____ NO
7. What are your leisure activities?
________________________________________________________________________
____________________________________________________________________
8. What types of things make you feel stressed?
________________________________________________________________________
____________________________________________________________________
9. How do you deal with stress?
________________________________________________________________________
____________________________________________________________________
10. How many meals and/or snacks do you have per day?
________________________________________________________________________
____________________________________________________________________
11. Do you feel that you eat healthy most of the time?
____ YES ____ NO

12. Specifically describe what you would like to accomplish through your fitness program during
the next:
1 month,
_______________________________________________________________________________
_____________________________________________________________
4 moths,
_______________________________________________________________________________
_____________________________________________________________
1 year,

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 _______________________________________________________________________________
_____________________________________________________________
13. Do you have negative feelings toward, or have you had any bad experiences with physical
activity programs?
____ YES ____ NO
If yes, explain.
_______________________________________________________________________________
_____________________________________________________________
_______________________________________________________________________________
_____________________________________________________________
14. Do you start an exercise program but then find yourself unable to stick with them?
____ YES ____ NO
15. How much are you willing to devote to an exercise program?
____ minutes/day ____ days/week
16. Are you currently involved in regular exercise?
____ YES ____ NO
17. Can you exercise during the work day?
____ YES ____ NO
18. Would an exercise program interfere with your job?
____ YES ____ NO
19. Would it benefit your job?
____ YES ____ NO
20. What type of exercise interest you?
____ Walking ____ Jogging ____ Swimming ____ Cycling
____ Strength Training ____ Rowing ____ Tennis ____ Golf
____ Stretching ____ Others (please specify, ___________________________)
21. What do you want exercise to do for you?
_______________________________________________________________________________
_____________________________________________________________
22. Use the following scale to rate each goal separately:
Very Important Not Important
1 2 3 4 5 6 7 8 9 10

a. Improve cardiovascular fitness ____

b. Body-fat weight loss ____
c. Reshape/tone my body ____
d. Sport specific ____
e. Ability to cope with stress ____
f. Improve flexibility ____
g. Increase strength ____
h. Increase energy level ____
i. Feel better ____
j. Improve posture ____
k. Enjoyment ____
l. Other ____

23. How much would you like to change your current weight?
(+) _____ lbs. (-)_____lbs
24. Anything else you would like your trainer/instructor to know?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

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 ________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

(Study Lib, “Health Wellness and Lifestyle Questionnaire, 2016)

____________________________________________
Signature over Printed Name of Student

4.1 Types of Stretching

1. Passive Assisted Stretching – a partner assisted the stretching.

2. Static Stretching – technique is widely used and effective techniques of stretching.
This technique involves passively stretching a given antagonist muscle by placing it in a
maximal position of stretch and holding it there for an extended time at least 3-6 seconds.
The best way to improve flexibility is to do it progressively.
3. Ballistic stretch – involves an explosive, bouncing rhythmic movement of a specific
part of the body.

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 Movement
Basic movement skills are very important to an individual, if the students have
properly learned the basic skills they are confident and competent enough to develop
complex movement skills that will allow them to enjoy any sports and physical activity
without hesitation. They will surely move with ease and free from injuries.

Two Practical Principles:

1. Use all the joints that can be used. The forces from each joint must be
combined to produce the maximum effect.
2. Use every joint in order. This principle tells us when the joints should be
used. Movement should begin with the big muscle group and move out through
the progressively smaller muscle, from big to small.

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