LESSON A : ABC’S OF FITNESS : FITNESS AND HEALTH

FITNESS AND HEALTH

FITNESS – Quality of being able and suitable to do certain task or demand.

HEALTH - A state of complete physical, mental and social well-being.

FACTORS IN ACHIEVING FITNESS and HEALTH

PROPER DIET - Adequate consumption of essential nutrients, Protein, vitamins minerals, carbohydrates, fats and
water also called nutrition.

REGULAR EXERCISE - It can help blood circulation, so that the blood stream will be able to continuously supply
oxygen, nutrients to the vital organs of the body. Regular exercise also helps reduce stress, increase energy, and
control weight.

NUTRITION

PROTEINS - Building blocks of the body needed for growth, maintenance, and replacement of body cells
CARBOHYDRATES - Organic compounds that provide the body and brain with glucose. Glucose is the basic fuel of
the body.
FATS - Provides energy and serves the carriers for certain vitamins.

VITAMINS - Organic substances needed by the body in very small amounts to perform a variety of functions.
MINERALS - Naturally occurring inorganic substances needed by the body in small amounts for certain
essential functions.
WATER - Often-forgotten but essential substance that helps in digestion, elimination, and maintenance of bodily
fluids and temperature.

“A BALANCED LIFESTYLE HELPS REDUCE THE RISKS OF DISEACES AND INCREASES YOUR CHANCE TO LIVE
LONGER.” TO HAVE A BALANCED LIFESTYLE:

1. enough rest and sleep

2. Optimistic outlook in life
3. Organized and realistic priorities
4. Good relation with family and friends
5. Various interests and hobbies that develop your intellect talents and skills.
6. Strong determination to succeed and become responsible and responsive member of societY

SEVEN DIMENSIONS of WELL-BEING

1. PHYSICAL WELLNESS - Health of your physical body

2. EMOTIONAL WELLNESS - Pertains your psychological and emotional perspective.
3. INTLLECTUAL WELLNESS - Encompass your open-mindedness and intelligent responses to stimuli, decision-
making skills, and lifelong learning. 4.
SOCIAL WELLNESS- Covers your interaction and relationships with others.
5. CAREER WELLNESS- Includes personal satisfaction from your career or job and contribution as a productive
member of society.
6. ENVIRONMENTAL WELLNESS- Responsibility to take care of the environment
7. SPIRITUAL WELLNESS- Not only for religious beliefs but more so with their effects on the other dimensions of
your well-being.

FITT PRINCIPLE

SAMPLE EXERCISE PLAN

Day 1: Cardio respiratory Endurance

FREQUENCY - 3-4 times a week

INTENSITY – 3 kilometers (100 meters per minute)
TIME – 30 minutes
TYPE - For the heart: Brisk Walking

LESSON B : PHYSICAL FITNESS (FITNESS TESTING ASESSMENTS: HEALTH & SKILL-RELATED)

PHYSICAL FITNESS TEST

➢ To understand the need for a standardized test on Physical fitness, the department of education (deped)
came up with the deped physical fitness test Manual in 2015.
➢ DR. APACIO H. MEQUI - Former chair of the Philippine sports commission and Director of the bureau
physical education and sports.
➢ Initiated the review and revision of the existing physical fitness tests to bring in the new trends and latest
researches in the field of physical fitness in response to the issues on test qualities and administration.
➢ Designed to determine the student's level of fitness to educate the students on the importance of wellness
of the body and spirit through well-selected activities. It will be taken by elementary and high school
students at the beginning and the end of the school year.

PHYSICAL FITNESS TEST COMPONENTS

➢ Health related
➢ Skill related

PHYSICAL FITNESS TEST AIMS TO:

➢ Determine the level of fitness of the student.

➢ Identify strengths and areas for development/improvement,
➢ Identify bases for physical activities, and
 ➢ Motivate and guide students in choosing sports activities that they would like to participate in.

MATERIALS NEEDED IN DOING PHYSICAL FITNESS TESTS:

➢ First aid kit

➢ Score cards
➢ Calculator
➢ Masking
➢ Tape
➢ Tri-square
➢ Tape
➢ Measure
➢ Weighing
➢ Scale
➢ Spirit level
➢ Table and chair
➢ Drinking station
➢ Pre-marked wall

EXERCISES BEFORE DOING THE ACTUAL TESTS:

➢ Zipper test
➢ Sit and reach
➢ Step test
➢ Push-up
➢ Curl-up
➢ Sprint
➢ Basketball pass
➢ Standing long jump

THE TEST IS DIVIDED INTO TWO PARTS:

HEALTH-RELATED: testing for body composition, waist circumference, flexibility, cardiovascular endurance, and
strength.
SKILL -RELATED: testing for speed, power, agility, reaction time, coordination, and balance

Physical fitness testing helps determine the state of your well-being and measures the level of performance of your
muscles, heart, lungs.

HEALTH-RELATED FITNESS TEST:

BODY COMPOSITION - Refers to the amount of the body's fat-free mass as compared to the amount of body fat. The
fat free mass includes: bone, water, muscle, and tissue.
FAT - is literally refers to the fat within the body. Being overweight or obese is an indication of excessive
accumulation of body fat.
WEIGHT

MATERIAL: weighing scale/bathroom scale

FOR THE TEST TAKER:

A. Wear light clothing before weighing

B. On bare feet, stand erect and still with weight evenly distributed at the center of the scale

FOR THE PARTNER:

A. Be sure to adjust the scale to zero point

B. Record the reading in kilogram

SCORING: Record the body mass in the nearest o.5 gram

HEIGHT

MATERIAL: ETAPE MEASURE LAID TO A FLAT CONCRETE WALL, L-SQUARE/TRISQUARE, EVEN AND FIRM FLAT
WALL

FOR THE TEST TAKER:

A. Stand erect on bare feet with heels, buttocks, and shoulders pressed against the tape measure on the wall

FOR THE PARTNER:

A. Place the l square against the wall with the base at the top of the head of the person being tested
B. Record the reading in meter

SCORING: Record the body mass in the nearest o.5 gram

WAIST CIRCUMFERENCE - Is a good predictor of visceral fat which contributes more to the risk of cardiovascular
disease and diabetes than fat located in other areas.

MATERIAL: tape measure

FOR THE TEST TAKER:

A. Wear light clothing

B. Stand erects and wraps the tape measure around your waist

FOR THE PARTNER:

A. Record the reading in centimeter

FLEXIBILITY - Refers to the ability of the joints to move through a full range of motion.

ZIPPER TEST PURPOSE: To be able to touch the fingertips together behind the back by reacting over the shoulder
and under the elbow.

MATERIAL: ruler

FOR THE TEST TAKER:

A. Stand erect
B.to tests the right shoulders, raise your right arm, bend your elbow, and reach down across your back as far as
possible.
C. At the same time, extend your back and try to across your fingers over those of your right arm
D. Reach with your right hand over your right shoulder and down your neck back as if to pull a zipper or scratch
between your shoulder blades.
E. To test the left shoulder, repeat a to d above your left hand over your left shoulder.

FOR THE TESTER:

A. Observe whether the fingers touch or overlap each other.

B. Measure the distance in which your fingers overlap.
C. Record the score in centimeter

SIT AND REACH PURPOSE: To be able to reach as far as possible without bending the hamstring.

MATERIAL: tape measure

FOR THE TEST TAKER:

A. Sit on the floor with flat back on the wall and feet approximately 12 inches apart
B. Without bending your back, knees, and elbows, place one hand on top of the other and position the hands on the
floor.
C. After the tester has positioned the zero point of the tape measure, start the test by reaching the farthest point
possible without bending your knees.

FOR THE TESTER:

A. As the student assumes the c procedure above, position the zero point of the tape measure at the tip of the finger
farthest from the body.
B. see to it that the knees are not bent as the student reaches the farthest that he/she could.
C. Measure the distance of the farthest reach.
D. Record the score in centimeters.

CARDIOVASCULAR ENDURANCE - Is the ability of the heart, lungs, and blood vessels to deliver oxygen to working
muscles and tissues, as well A the ability of those muscles and tissues utilize that oxygen.

STEP TEST (3 MINUTES) PURPOSE: To measure cardiovascular endurance.

MATERIALS: STEP BOARD (12 INCHES), STOPWATCH.

FOR THE TEST TAKER:

A. Position in front if the step

B. At the go signal, step up and down the step board for 3 minutes at the rate of 2 steps per minute. One step
consists of 4 beats, that is, "up with the left foot, down with the left foot up with the right foot, down with the right
foot"
C. Afterward stand and relax. Do not talk.
D. Locate your pulse. Count the pulse rate for 10 seconds. Multiply it by 6. Test health-related fitness

SCORING: record the 60-second heart rate after the activity

STRENGTH - Refers to the muscle's ability to generate force against physical object.

90-DEGREE PUSHUPS PURPOSE: To measure the strength of upper extremities.

MATERIALS: exercise mat or any clean mat

FOR THE TEST TAKER:

A. Get on the mat face down in standard push-up position: pals in the mat under shoulders; fingers pointing
forward; and legs straight, parallel, and slightly apart with your toes supporting your feet.
B. For boys: straighten your arms, keeping the back and knees straight, then lower arms until there is a 90- degree
angle at the elbows (upper arms are parallel the floor) test health-related fitness strength test health-related
fitness
C. For girls: with your knees in contact to the floor straighten your arms, keeping your back straight. Then lower
your arms until there is a 90-degree angle at the elbows (upper arms are parallel to the floor
D. Perform as many as repetitions as possible, maintaining a cadence of 20 push-ups per minute (2 seconds going
down and 1 sec going up).

FOR THE TESTER:

A. As the student assumes the position of push-up, start counting as he/she lowers the body on the ground until
he/she reaches a 90-degree angle at the elbow.
B. Make sure that the student performs the push-ups correctly.
C. Make sure that the student can no longer perform the push-ups in the correct form. (Three corrections are
allowed), feels pain, voluntary stops, or cadence is broken

SCORING: Record the number of push-ups made.

CURL-UPS PURPOSE: To measure the strength of abdominal muscles.

MATERIALS: exercise mat or any clean mat

FOR THE TEST TAKER:

A. Assume a lying position with your feet flat on the ground and knees are bent about 90-degree angle, hands and
palm down at the sides with fingertips touching the first tape line.
B. Complete a slow, controlled curl up, sliding fingertips along the floor until they touch the second tapeline. Test
health-related fitness strength.
C. The curl-up should be performed at a rate of one every 3 seconds or 20 curl-ups per minute (2 seconds going up
and 1 second going down) d. There should be no rest at the bottom position. Perform as many curl-ups as possible
without stopping.

FOR THE TESTER:

A. Ensure that the student performs the curl-ups in the correct form.
B. One curl-up is counted each time the student's shoulder blades touches the floor.
C. The test is terminated when the student can no longer perform the curl-ups in the correct form (three
corrections are allowed) feels pain, voluntarily stops, or cadence is broken. Test health-related fitness strength.

SCORING: RECORD THE NUMBER OF CURL-UPS MADE

LESSON C : PHYSICAL FITNESS TEST (SKILL RELATED)

SKILL -RELATED FITNESS TEST: testing for speed, power, agility, reaction time, coordination, and balance

SPEED - Is the ability to perform a movement in a short period.

40-METER SPRINT PURPOSE: To measure running speed

MATERIAL: stopwatch

FOR THE TEST TAKER:

A. Stand behind the take-off line, the tip of your shoes should not go beyond the line.
B. At the go signal, run to the finish line as fast as you can.

FOR THE TESTER:

A. Set the running area with the measurement of 40 meters.
B. Set the stopwatch to zero
C. At the go signal, start the watch and stop it as the student crosses the finish line. Record the score to the nearest
0:00:01 second.

SCORING: Record the time in the nearest minutes and seconds.

POWER - Is the ability to transfer energy into force at a fast rate.

BASKETBALLS PASS PURSPOSE: To measure the strength and power of the upper body muscles.

FOR THE TEST TAKER:

A. Sit on the wall with head and black resting against the wall and legs stretched in front of the body.
B. Set the point zero of the measurement at the edge of the wall.
C. After the throw, spot the mark where the base of the ball has first make contact on the floor at the first bounce
closest to the take-off line.
D. Record the score in the nearest 0.5 meter.

STANDING LONG JUMP PURSPOSE: To measure the strength and power of the leg muscle.

MATERIALS: tape measure (accurate to 0.1 centimeter at least 3 3 meters long and place firmly on the floor), meter
stick

FOR THE TEST TAKER:

A. Stand behind the take-off line with the tip of your shoes not going beyond the line..
B. As you prepare to jump, bend your knees and swing your arms backward and jump as far as you can.

FOR THE TESTER:

A. laid the tape measure (in centimeters) on the floor.

B. Set take-off line at the point zero (0) of the tape measure.
C. After the jump, spot the mark where the back of the heels of the students has landed closest to the take-off line.
D. Record the score in the nearest 0.1 centimeter.

SCORING: record the distance in the nearest 0.1 centimeter.

AGILITY - Is the ability to change direction quickly using a combination of balance, coordination, speed, strength,
and endurance?

HEXAGON AGILITY TEST PURPOSE: To measure the ability to move quickly while maintaining balance.

MATERIALS: tape measure, stopwatch, chalk or tape for making the ground.

PROCEDURE FOR THE TEST TAKER:

A. Facing the front line stands with both feet together in the middle of the hexagon.
B. At the go signal, jumps forward across the line, then back over the same line into the middle of the hexagon.
C. Continuing to face forward with feet together, jump over the next side and back into the hexagon.
D. Continue this pattern for three full revolution
E. Perform the test both clockwise and counterclockwise.

FOR THE TESTER:

A. Mark hexagon on the floor. The length of each side should be 24 inches (60.5 cm), and each angle must be 120
degrees.
B. Record the time taken to complete three full revolutions. Record also the best score from the two trials.
C. If the student jumps the wrong line or land on a line, the test must be restarted.

SCORING: Record the time in the nearest minutes and seconds.

REACTION TIME – Is the time elapsed between stimulation and the beginning of reaction to the stimulus?

STICK DROP TEST PURPOSE: To measure reaction time as how fast as you can respond to a stimulus: the higher the
score, the faster the reaction time.

MATERIALS: ruler or stick (24 inches long), table and chair

FOR THE TEST TAKER:

A. Sit on a chair next to a table, so that your elbow and lower arm rest on a table.
B. The heel of your hand must rest on a table, so that only your fingers and thumb extend beyond the edge of the
table.
C. As the tester drops the stick, catch it with your thumb and index finger as fast as possible without lifting your
elbow from the desk. It is important that you react only to the dropping of the stick.
D. Your score is the number of inches read on the ruler/stick just above the thumb and index finger after you catch
the stick.

FOR THE TESTER:

A. Hold the ruler/stick above the student’s fingers. No part of the hand of the student must touch the ruler/stick
B. Without warning, drop the stick and let the student catch it with his/her thumb and index finger.
C. Do this three times. Be careful not to drop the stick at predictable time intervals, so that the student cannot guess
when it will be dropped.

SCORING: Record the average of your three scores. For example, if your score is 21,18, and 19, your average score
is 19

COORDINATION - Is the ability to use the senses with the body parts to perform motor skills smoothly and
accurately.

PAPER THROW-AND-CATCH PURPOSE: To measure coordination in the performance of motor skills

FOR THE TEST TAKER:

A. Stand comfortably in an area with no obstruction.

B. Throw a crumpled paper into air with your right hand. Catch it with your left hand. Repeat the task starting with
your left hand and to be catcher by right hand.
C. Do this six times.

SCORING: record the number of times that the student throws and catches the crumpled paper correctly.

BALANCE: Is the ability to use the senses with the body parts to perform motor skills smoothly and accurately.

STORKS BALANCE STAND TEST PURPOSE: To assess the ability to balance on the ball of the foot. materials: flat
nonslip surface, stopwatch.

FOR THE TEST TAKER:

A. Remove your shoes and place your hands on your hips.
B. Position the non-supporting foot against the inside knee of the supporting leg.
C. Raise the heel to balance on the ball of the foot.

SCORING: Record the number of times that the student throws and catches the crumpled paper correctly.

FOR THE TESTER:

A. Give the student one minute to practice the balance.

B. Start the stopwatch as the heel is raised from the floor
C. Stop the stopwatch if any of the following occurs:
-the hand(s) come off the hips
-the non-supporting foot loses contact with the knee.
-the heel of the supporting foot touches the floor.

SCORING: record the time in the nearest seconds.

LESSON D : GETTING STARTED ON AEROBIC WORKOUTS

PLANNING/CONSTRUCTING EXERCISE

➢ Smart goal
➢ Medical examination
➢ Choice of exercise
➢ Knowledge of different types of injuries
➢ Determine heart rate

What is SMART GOAL? - Using smart goal provides a visible plan for you really want to do and achieve.

➢ Specific – Detail of your fitness priority.

➢ Measurable – Describe how you will measure your fitness priority.
➢ Achievable – Asses if you can truly achieve your fitness priority.
➢ Realistic – Tell if your fitness priority is realistic given to your life circumstances.
➢ Time-framed – Select time frame by which you can reach your goal.

What is MEDICAL EXAMINATION? – To assess your body conditions and to determine the general status of your
health.

➢ Possible diseases
➢ Health issue/background
➢ Immunization update
➢ Health maintenance

What is DETERMINE YOUR TARGET HEART RATE? – It is at the minimum heart rate to get the rate that your
heart should be beating to get the optimum aerobic conditioning effect.

➢ Take your resting heart rate

➢ Get your heart rate
➢ Calculate
CHOOSE A BASIC AEROBIC EXERCISE:

➢ It should provide enough exercise to allow your body in its target heart rate for a period of at least 20-30
minutes at a time.
➢ The activity must be interesting to motivate you to continue with it over an indefinite number of years.

EMBARK ON REGULAR AEROBICS PROGRAM (FOUR PHASES)

➢ Warm-up
➢ Aerobic phase
➢ Cooling down
➢ Musculoskeletal conditioning

COMMON INJURIES: COMMON INJURIES TREATMENTS:

TENNIS ELBOW - Radiating pain usually slightly below the elbow.

Causes: Too heavy or too lightly strung racket, excessive strain on the forearm muscles, and licking the elbow
during your swing.
WHIPLASH/ CERVICAL SPINE SPRAIN - Partial tearing of neck ligaments.
Causes: Forcing neck into an extreme position.
BACK PAIN
Cause: Improper posture, wrong execution in a particular workout, imbalance on the load of weight or pressure
you place on your back, to heavy load placed on the back.
HAMSTRING PULL - A pulled muscle at the back of the heel bone
Cause: Improper or inadequate stretching before activity or locking the knees during activity.
HEEL SPUR - Pointed bony outgrowth on the heel bone
Cause: Too much running and jumping
SORE ACHILLES TENDON - Inflammation of the tendon that attaches the calf muscles to the heel.
Cause: Same as those shin splint
SHIN SPLINT - Aching pain on the front of the lower leg.
Cause: Improper stretching of the calf muscles, incorrect execution of movement, inadequate shoes, or poor
surface.
SORE KNEE
Cause: Repeated bending of kneeling, irritated or inflamed kneecap
ROTATOR CUFF TENDONITIS - Irritation of the muscles and tendons that hold the ball-and- socket of the shoulder
joint.
Cause: Overuse of the arm in an overhead position.

ADDITIONAL REVIEWER

➢ FITNESS PITFALL - Reason of being unable or lacking appetite in doing workout

➢ ANABOLIC STEROIDS - Synthetic hormone that is illegally used by the athlete to enhance their performance.

➢ BODY WEIGHT TRANING - Used to maintain, gain or cut some weight.

➢ STRESS - Body’s negative response to the various metal, emotional and physical demands.

➢ Taking protein and lifting weight can resolve soggy skin due to body fat loss.

➢ Weight training - Helps in achieving strength in lifting and doing heavy chores.