Saint James High School

Curato St., Brgy. 5, Buenavista, Agusan del Norte

SEC Reg. No. PW00001134
Telefax (085) 343-4332 343-4834

MAPEH VII (PHYSICAL EDUCATION)

Information Sheet No. 1

Topic: PHYSICAL FITNESS: Assessments for Health and Skill Related

Components
`MELC’s:
 undertakes physical activity and physical fitness assessments
(PE7PF-Ia-h23)
 sets goals based on assessment results (PE7PF-Ia24)
 prepares an exercise program (PE7PF-Ic27)

Learning Objectives:
At the end of the lesson, students will be able to:
1. identify health and skill related components of fitness; and
2. execute different physical fitness assessments for health and skill related
components.

Health-Related
Physical fitness refers to the ability of your body systems to work together
efficiently to allow you to be healthy and perform activities of daily living. Being
efficient means doing daily activities with the least effort possible. A fit person is
able to perform schoolwork, meet home responsibilities, and still have enough
energy to enjoy sport and other leisure activities. A fit person can respond
effectively to normal life situations, such as raking leaves at home, stocking
shelves at a part-time job, and marching in the band at school. A fit person can
also respond to emergency situations - for example, by running to get help or
aiding a friend in distress.
Source: An Excerpt From Fitness For Life 6th Edition With Web Resources-Cloth by Charles Corbin & Guy Le Masurier

Physical fitness is “a set of abilities that one possesses in order to perform

physical activities. A physical activity is any bodily movement produced by the
contraction of skeletal muscles that results in a substantial increase in energy
expenditure” (Centers for Disease Control and Prevention or CDC, 1985).
I can become physically fit (e.g., improve or maintain it) through exercise,
which is “a type of physical activity consisting of planned, structured and
repetitive bodily movement” (CDC, 1985). This means that physical fitness is a

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measurable set of characteristics that is determined by my exercise habits
(American College of Sports Medicine or ACSM, 2010).
The 5 components of physical fitness are often used in our school
systems, health clubs and fitness centers to gauge how good a shape we are
truly in. The 5 components that make up total fitness are Cardiovascular
Endurance, Muscular Strength, Muscular endurance, Flexibility and Body
Composition.

 Cardiovascular endurance is the ability of the heart and lungs to work

together to provide the needed oxygen and fuel to the body during
sustained workloads. Examples would be jogging, cycling and swimming.
The Cooper Run is used most often to test cardiovascular endurance.

 Muscular strength is the amount of force a muscle can produce.

Examples would be the bench press, leg press or bicep curl. The push up
test is most often used to test muscular strength.

 Muscular endurance is the ability of the muscles to perform continuous

without fatiguing. Examples would be cycling, step
machines and elliptical machines. The sit up test is most often used to test
muscular endurance.

 Flexibility is the ability of each joint to move through the available range
of motion for a specific joint. Examples would be stretching individual
muscles or the ability to perform certain functional movements such as the
lunge. The sit and reach test is most often used to test flexibility.

 Body composition is the amount of fat mass compared to lean muscle

mass, bone and organs. This can be measured using underwater
weighing, Skinfold readings, and bioelectrical impedance. Underwater
weighing is considered the “gold standard” for body fat measurement,
however because of the size and expense of the equipment needed very
few places are set up to do this kind of measurement.

Source: Farnsworth Aerospace Pre-K-8

To have more information about this topic, kindly read Health-related

Components of Fitness and Different Physical Fitness Assessments for
Health-related Components in your MAPEH in Action Book found in page
125-132.

Skill-Related
Skill- or performance-related fitness involves skills that will enhance one’s
performance in athletic or sports events.
The purpose of this activity is to help you gain an understanding of what
happens to your heart rate when you perform activities to develop the six
components of skill-related fitness.
Source: Fitness Zone Online Health & Skill Related Fitness
Copyright © by The McGraw-Hill Companies, Inc. All rights
reserved.
There are six skill-related fitness components: agility, balance,
coordination, speed, power, and reaction time. Skilled athletes typically excel in
all six areas.

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  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.
Source: Fitness Zone Online Health & Skill Related Fitness
Copyright © by The McGraw-Hill Companies, Inc. All rights
reserved.

For further explanation, you can read the details in your MAPEH in Action
book found in pages 133-136 to fully understand different physical fitness
assessments for skill-related components.

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 Self-check 1

Name: _____________________________________ Year&Section: _____________

Teacher: ___________________________________

A. Identify the correct answer and write it in the space provided. Don’t
forget to affix your parent’s/guardian’s signature below.
1. ____________ is the composition of body fats compared to lean mass in
the body.
2. ____________ is the ratio of the circumference of the waist to that of the
hips.
3. ____________ mostly defined as the ability of the muscles, joints, and
tendons to move in a full range of motion.
4. ____________ is the number of beats per minute.
5. ____________ refers to the greatest force and the ability to apply it.
6. ____________ is the organ of the body that is concerned with testing
pulse and recovery rate.
7. ____________ is the ability of the muscle or muscle group to endure
contractions against a resistance over a long period
of time.
8. ____________ evaluates a person in terms of height and weight to
determine total body mass.
9. ____________ is the ability of the heart and the lungs to sustain energy
over a long period of time.
10. ____________ a set of abilities that one possesses in order to perform
physical activities.

B. Identify the correct answer and write it on the space provided. Don’t
forget to affix your parent’s/guardian’s signature below.
1. ____________ refers to the ability to change direction quickly.
2. ____________ is the maximum rate in which a person moves over a
specific distance.
3. ____________ refers to the ability to release maximum energy in the
shortest period of time.
4. ____________ is the time it takes to start moving between a stimulus and
reaction.
5. ____________ is the ability to put body parts into motion rapidly.

______________________________
Parent’s Signature Over Printed Name

5
 Saint James High School
Curato St., Brgy. 5, Buenavista, Agusan del Norte
SEC Reg. No. PW00001134
Telefax (085) 343-4332 343-4834

Information Sheet No. 2

Topic: INDIVIDUAL SPORTS: Running and Gymnastics

`MELC’s:
 describes the nature and background of the sport (PE7GS-Id-5)
 executes the skills involved in the sport (PE7GS-Idh-4)

Learning Objectives:
At the end of the lesson, students will be able to:
1. recognize different drills for speed-running skills and apparatus used in
rhythmic gymnastics; and
2. perform some basic skills involved in running.

Introduction

Running is the way in which people or animals travel quickly on their feet.
It is a method of travelling on land. It is different to walking in that both feet are
regularly off the ground at the same time. Different terms are used to refer to
running according to the speed: jogging is slow, and sprinting is running fast.

From: Wikipedia, the free encyclopedia

Discussion

For complete information, you can read thoroughly the details in your
MAPEH in Action book found in pages 141-149 to fully understand the
following:
 Basic Running Techniques
 Basic Skills involved in Running
 Different Drills for Speed-running Skills
 Nature and Background of Rhythmic Gymnastics
 Different Apparatus Used in Rhythmic Gymnastics
 Skills involved in Rhythmic Gymnastics that of Dance
Elements

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 Self-check 1

Name: _____________________________________ Year&Section: _____________

Teacher: ___________________________________

Instruction: Perform the following running drills and have a photo of it.
Print your photos in one long bond paper by following the format given
below. Don’t forget to laminate the bond paper.

Follow this format.

Name: _____________________ Year&Section: _______

Teacher: ______________________

Running Drills

Seated Arm Swing

Knee Lift and Foot Action

Wall Drill Running

1. Seated Arm Swing

Participant/s: Individual
Equipment: Mat
Area: Flat and clear surface in any open space
Procedure: See worktext MAPEH in Action Grade 7 (page 142)

2. Knee Lift and Foot Action

Participant/s: Individual
Equipment: Mat
Area: Flat and clear surface in any open space
Procedure: See worktext MAPEH in Action Grade 7 (page 142)

3. Wall Drill Running

Participant/s: Individual
Equipment: None
Area: Wall
Procedure: See worktext MAPEH in Action Grade 7 (page 143)

______________________________
7
 Parent’s Signature Over Printed Name
References

Source: An Excerpt From Fitness For Life 6th Edition With Web Resources-
Cloth by Charles Corbin & Guy Le Masurier

(Centers for Disease Control and Prevention or CDC, 1985).

(American College of Sports Medicine or ACSM, 2010)
Source: Farnsworth Aerospace Pre-K-8
Source: Fitness Zone Online Health & Skill Related Fitness
Copyright © by The McGraw-Hill Companies, Inc. All rights reserved.

From: Wikipedia, the free encyclopedia

Source: © copyright 2003-2020 Study.com. All other trademarks and copyrights
are the property of their respective owners. All rights reserved.

8
 Saint James High School
Curato St., Brgy. 5, Buenavista, Agusan del Norte
SEC Reg. No. PW00001134
Telefax (085) 343-4332 343-4834

ANSWER KEY

Information Sheet No. 1 (Self-Check 1)

A.
1. Body Composition
2. WHR or Waist-to-hips ratio
3. Flexibility
4. heart rate
5. strength
6. heart
7. Muscular Endurance
8. BMI or Body Mass Index
9. Aerobic fitness or cardiorespiratory endurance
10. Physical Fitness

B.
1. Agility
2. Speed
3. Power
4. Reaction Time
5. Speed