REVIEWER IN P.
E - The push up test is most
1. PHYSICAL FITNESS
- you have the ability to do task
without feeling any fatigue
a. 2 components of physical fitness SRF
and HRF
● Skills related fitness
- Agility
- Speed
- Power
- Balance
- Coordination
- Reaction time.
b. Health Related fitness (HRF)
(1) Muscular Endurance
- is the ability of your
muscles to perform
contractions for
extended periods of
time.
- Rather than just lifting
or carrying something
for a few seconds, the
muscles are used for
minutes.
- The way to increase
strength is to train with
light weights, working in
the 20 – 25 rep range
(2) Muscular Strength
- is the amount of force a
muscle can produce.
- Examples would be the
bench press, leg press
or bicep curl.
often used to test
muscular strength.
- Muscular endurance is
the ability of the muscles
to perform continuously
without fatiguing.
(3) Cardiovascular Endurance
- is your body's ability to
keep up with exercise
like running, jogging,
swimming, cycling, and
anything that forces
your cardiovascular
system (lungs, heart,
blood vessels) to work
for extended periods of
time.
(4) Body Composition
- refers to the ratio of fat
mass to fat-free mass
(such as muscle, bone,
organs, and more) in
your body.
- Overall health generally
improves when you have
a lower amount of fat
mass (or lower percent
body fat) and higher
amount of lean muscle
mass.
(5) Flexibility .
- is the ability of a joint or
series of joints to move
through an unrestricted,
pain free range of
motion.
 - Although flexibility varies
widely from person to
person, minimum ranges
are necessary for
maintaining joint and total
body health.
2. Physical Fitness Test
- Physical fitness is simply the
body’s ability to complete
physical work.​​This can include
cardiovascular f​​itness, muscular
strength, and muscular
endurance.
- A physical fitness test may
include a repetition maximum of
strength-based exercises, like
squats or bench presses, to
assess muscular strength. It may
also involve performing
exercises, like bodyweight
squats, until exhaustion, which
tests muscular endurance.
3. Eating Habits
- defined as “conscious,
collective, and repetitive
behaviors, which lead people
to select, consume, and use
certain foods or diets, in
response to social and cultural
influences
● Fuel Eating
- Eating a lot in one blow
● Social Eating
- We eat differently when
we are with other people
compared when we eat
alone
- Sharing a meal with
friends, family or work
colleagues is a common
activity
- One reason why other
people have such an
influence on our eating
is that they provide a
guide or norm for
appropriate behavior
- Social eating can have
serious effect on the way
we view food and
nutrition
● Emotional Eating
- Our coping mechanism
in stress or emotional
issue
● Food Cravings
- an intense urge to eat a
certain food
- You may feel
increasingly excited as
you imagine how it will
taste and how you'll feel
eating it.
● Reflect, Replace, Reinforce
- Permanently improving
your eating habits
requires a thoughtful
approach in which you
reflect, replace, and
reinforce.
- REFLECT on all of your
specific eating habits,
both bad and good; and,
your common triggers
for unhealthy eating.
 - REPLACE your
unhealthy eating habits
with healthier ones.
- REINFORCE your new,
healthier eating habits.
4. Physical Activities
(activity level)
LIGHT - MODERATE
- INSTRUCTION
- it’s purpose is to monitor our fitness
level
- it’s also a guide
- you should make a program that is
perfectly designed for you
- target mong palakasin for ex,
muscular, flexibility, etc

- EX. walking & houseold chores

MODERATE - VIGOROUS F - frequency

- EX. sports, workout & hiking I - intensity PRINCIPLES

T - type
5. Physiological indicator T - time
HOW TO KNOW IF SOMEONE IS
TIRED?
CONDITIONING - more on training your
- Through his/her heart rate physical
- Physiological Indicator
PRE - SEASON - this is where the drills
RESTING (before) 60-100 BPM happens
AFTER 100-110 BPM IN - SEASON - tune up, practice of play,
RECOVERY - 60 BPM ( depends on and more on practical
the amount of rest ) count 2 mins OFF - SEASON - ending, you can
after the activity change your sport (this is bit relevant in
= RADIAL HEART RATE basketball)

6. Training Program
- Set of activities that we’ll do to
improve our fitness levels
For example
- Warm - ups
- Drills
- Demo