Physical Fitness

Lesson 1: Physical Education / Aerobics

c. Cognitive and mental
development
GENERAL GUIDELINES
d. Social development
LEGEND FOR HEADERS e. Effective development
❖ Charles A. Bucher – a professor at New
York University for 35 years.
MAIN TOPIC - He is the President and Director
of National Fitness leaders
SUBTOPIC
SUB-SUBTOPIC MAIN OBJECTIVES OF PHYSICAL
EDUCATION
• Development of Organic Fitness –
PHYSICAL EDUCATION programs/activities to develop organic
• An integral part of the educational system (digestive, muscular, etc.)
program designed to promote the • Development of Mental Health – ability
optimum development of an individual to think, interpret, or alertness of mind
physically, emotionally, mentally, and • Development of Neuro Muscular Co-
socially through total body movements in ordination – included in lifestyle,
the performance of properly selected nakasanayan, the body knows how to
physical activities (Dr. Carmen Tabjie react
Andin, 1978). • Social Development – nakakahalubilong
• The state shall promote physical players, teamwork, cooperation,
education and encourage sports sportsmanship, self-control
programs, league competitions, and • Development of Desirable Habits – part
amateur sports, including training for of life yung exercise, self-discipline
international competitions, to foster self • Development of Personality – leadership
discipline, teamwork, and excellence for qualities, boost self-confidence
the development of a healthy and alert • Providing for Mental Hygiene – good
citizenry (article 14, section 19) mental health, ability to face stress,
• All educational institutions shall eliminate stress
undertake regular sports activities • Development of Functional Knowledge –
throughout the country in cooperation rules and regulations we need to follow,
with athletic clubs and other sectors acquire knowledge from other, proper
health procedure, how should you act
OBJECTIVES OF PHYSICAL EDUCATION • Development of Qualities of a Good
Citizenship – abide the rules, self-
• Charles A. Bucher listed the objectives
discipline
under four headings
a. Physical development PURPOSE OF PHYSICAL EDUCATION
b. Motor and movement
development • Develops the alertness of mind
 • Provides knowledge about health and its archery. Swimming, diving, and canoeing
hazards and communicable and non- are related to water sports
communicable diseases • Rhythmics – gymnastics, dance, mass
• Through physical activities, leisure time physical training, and dumb bell are
can be utilized rhythmical activities necessary for
• Human body can be developed in good rhythmic and balance
proportion. The physical beauty also • Self defense activities – judo, karate, and
improves self defense activities
• A good sports man is a good citizen. He • Recreational activities – minor games,
knows how to adjust with others chess, carom, horse riding, education
• Helps in developing and maintaining of campus, hunting, folk dance, fishing, etc.
good relations among human beings • Yogic activities – Asana Pranayama
• It develops social traits, like cooperation, Kiyas (yoga)
sympathy, loyalty, fraternity, courtesy,
and other traits of leadership
• Aggressiveness can be eliminated
through physical activities. By
participating, we can overcome stress,
tension, and sensitiveness
• Helps in creating discipline through
games and sports
• Provides a number of opportunities to
enhance the power of tolerance
• Enhances all the essential traits required
for development of the personality
• Leads to happiness, efficiency, and
character building
• Helps the people to become fit to develop
their spiritual and more forces.
• It increases the scope of human abilities
and enriches the life of the individual and
that of the society as a whole

PROGRAM OF PHYSICAL EDUCATION

• Corrective Exercises – help to remove
the deformities in the body of a child.
Sometimes these defects are there
because of defects in muscle
development and for the way we use light
corrective exercises
• Games and Sports – various team games
like hockey football, cricket basketball,
and volleyball. Individual events like
athletics, wrestling, boxing, judo, and
Physical Fitness
Lesson 2: Health-Related Physical Fitness Test
GENERAL GUIDELINES
LEGEND FOR HEADERS
MAIN TOPIC
SUBTOPIC
SUB-SUBTOPIC
PHYSICAL FITNESS
• Is the ability of an individual to perform
task successfully, effectively, and
efficiently without undue fatigue but with
extra reserved in case of emergency
• It is the ability to perform something
without feel of exhaustion
PHYSICAL FITNESS TESTING
• Is designed to examine, measure, and
evaluate one’s ability, capacity, and
capability to perform task well with
respect to health-related and skill-related
components of physical fitness
• Each components comprises of several
test and specific testing protocols
HEALTH-RELATED FITNESS
CARDIOVASCULAR ENDURANCE
• It helps to determine the proper
coordination of the heart and lungs in
terms of delivering the oxygen to the body
and nutrients to tissues as well as
removing wastes out of the body
HEART RATE ASSESSMENT
• This test helps specifically to assess
whether students in physical education
classes have exercised in the appropriate
heart rate zones to achieve a training
effect for cardiovascular endurance
3-MINUTE STEP TEST
• A test of cardiovascular system during a
simultaneous up and down movement in
3 minutes duration to a specific high
measurement
BODY COMPOSITION
• Is the amount of body fat in proportion at
fat-free weight.
• It refers to the ratio between body fat and
lean body mass that is much better gauge
in determining fatness compared to body
weight alone
BODY MASS INDEX (BMI)
• BMI describes relative weight for height
and uses the formula:
BMI = weight (kg)
height (m2)
WAIST-TO-HIP RATIO
• Refers to the percentage of fat at the
abdominal area/region
• A high percentage of fat in this region is
associated with an increased risk of heart
disease or hypertension
FLEXIBILITY
• Defined as the movement of a joint
through a full range of motion
• An adequate degree of flexibility is
important to prevent injury and to
maintain body mobility
• It can be greatly improved by stretching
MODIFIED SIT & REACH
• The most common of all flexibility test
• It measures the flexibility of the client’s
lower back and hamstrings
• All you needs is a box about 30cm high
and a meter ruler
• You should sit on the floor with your back
and head against a wall

STRENGTH
• The ability of muscle to exert one maximal
force against a resistance.
• This is characterized by short duration
and high intensity efforts such as lifting a
100lbs. weight at one time

MUSCULAR ENDURANCE
• The ability of the muscle to exert repeated
force against a resistance or to sustain a
muscular contraction.
• This may be characterized by activities of
low intensity and with a longer duration
such as push-ups and sit-ups

1-MINUTE CURL-UP TEST

• A basic fitness test used by coaches,
trainers, teachers, and athletes to assess
upper body fitness specifically the
abdominal muscle strength, and to
monitor progress during strength and
fitness training

1-MINUTE PUSH-UP TEST

• A basic fitness test used by coaches,
trainers, teachers, and athletes to assess
upper body fitness specifically the arm
muscle strength, and to monitor progress
during strength and fitness training
Physical Fitness
Lesson 3: Skill-Related Physical Fitness Test
GENERAL GUIDELINES
LEGEND FOR HEADERS
MAIN TOPIC
SUBTOPIC
SUB-SUBTOPIC
PHYSICAL FITNESS
• Is the ability of an individual to perform
task successfully, effectively, and
efficiently without undue fatigue but with
extra reserved in case of emergency
• It is the ability to perform something
without feel of exhaustion
PHYSICAL FITNESS TESTING
• Is designed to examine, measure, and
evaluate one’s ability, capacity, and
capability to perform task well with
respect to health-related and skill-related
components of physical fitness
• Each components comprises of several
test and specific testing protocols
SKILL-RELATED FITNESS
AGILITY
• The ability to change the direction quickly
using a combination of balance,
coordination, speed, strength, and
endurance
HEXAGON AGILITY TEST
• A simple test of agility
• Involves quickly jumping in and out of a
hexagon shape
• It is like the quadrant jump test
BALANCE
• The maintenance of equilibrium while
stationary or while moving
STORK BALANCE STAND TEST
• Requires the person to stand on one leg
for as long as possible.
• The similar Flamingo Balance test is
different as it requires the subject to
balance on a board
• This test is to assess whole body balance
ability
COORDINATION
• The ability to use the senses with the body
parts to perform motor tasks smoothly
and accurately
ALTERNATE HAND-WALL TOSS
• A test of hand-eye coordination, where
the participant throws a ball against a
wall from one hand in an underarm action
and attempt to catch it with the opposite
hand
POWER
• The ability to transfer energy into force at
a fast rate
VERTICAL JUMP TEST
• A test of lower body power
• This was first described nearly 100 years
ago
• This procedure describes the method use
for directly measuring the vertical jump
height jumped
• There are other methods using timing
systems that measure the time of the
 jump and from that calculate the vertical
jump height

REACTION TIME
• The time elapsed between stimulation
and beginning of reaction to the
stimulation

RULER DROP TEST

• A test to measure reaction time, hand-
eye quickness, and attentiveness
• This test uses the known properties of
gravity to determine how long it takes a
person to respond to the dropping of an
object by measuring how far the object
can fall before being caught

SPEED
• The ability to perform a movement in a
short period of time

30M DASH TEST

• Sprint or speed tests can be performed
over varying distances, depending on the
factors being tested and the relevance to
the sport
• The aim of this test is to determine
acceleration and speed
Physical Fitness
Lesson 4: Locomotor and Non-Locomotor Movements
4. Bend/stretching
5. Push
GENERAL GUIDELINES
6. Swing
LEGEND FOR HEADERS 7. Turn
8. Balance

MAIN TOPIC
SUBTOPIC
SUB-SUBTOPIC

LOCOMOTOR MOVEMENTS
• These are movements where the body
travels through space from one location
to another. Locomotor movements
primarily use the feet for support
however, the body can travel on other
parts such as the hands and feet
❖ Transfer
❖ Place from another place
1. Leap
2. Walk
3. Skip
4. Jump
5. Gallop
6. Side Step
7. Hop
8. Run

NON-LOCOMOTOR MOVEMENTS
• These are movements that occur in the
body parts or the whole body and do not
cause the body to travel to another space.
However, non-locomotor movements can
be combined with locomotor movements
such as a walk and arm swing.
❖ In stationary
1. Sway
2. Pull
3. Twist