MAPEH 9 - Physical Education

Quarter 1
Lesson 1
Lifestyle and Weight Management

Physical Fitness is one of the major goals of the Physical Education Program and shall
be incorporated/adopted in the PE curriculum.

The PFT is a set of measures designed to determine a student’s level of physical

fitness. It is intended to test two categories of physical fitness commonly referred to as “health-
related and “skill-related.

Health-related components refer to those physical attributes which enable a person to

cope with the requirements of daily living such as cardio-vascular endurance or stamina,
muscular strength and endurance, flexibility and the appropriate body mass index (BMI).

Skill-related components are physical abilities that show potential for good
performance in certain skills (usually sin sports) like running speed, agility, reaction time or
quickness, balance and coordination.

HEALTH RELATED FITNESS

A. BODY COMPOSITION – is the body’s relative amount of fat to fat-free mass.

Body Mass Index (BMI)
weight - the heaviness and lightness of a person
height- the distance between the feet on the floor to the top of the head in standing
position.
For computing the BMI:
Weight (in kilograms)
Height (in meters) 2
CLASSIFICATION:
BELOW 18.5 Underweight
18.5 – 24.9 Normal
25 – 29.9 Overweight
30.0 – ABOVE Obese

B. CARDIOVASCULAR ENDURANCE-It is the ability of the heart and blood vessels to deliver
oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to
utilize the oxygen.
3-Minute Step Test- to measure cardiovascular endurance.
C. STRENGTH-It is the ability of the muscle to generate force against physical objects.
Push-up - to measure strength of upper extremities
Basic Planks- to measure strength/stability of the core muscles. It replaces the curl-up.

D.FLEXIBILITY – refers to the ability of the joints to move through a full range of motion.
Sit and Reach – a test of flexibility for the lower extremities particularly the hamstring.
Zipper Test –a test of upper arm and shoulder girdle flexibility intended to parallel the strength/
endurance assessment of the region.

SKILLS-RELATED FITNESS

A. SPEED- It is the ability to perform a movement in one direction in the shortest period of
time.
40-Meter Sprint- to measure the running speed.

B. POWER- It is the ability of the muscle to release maximum force and to transfer energy at
a fast rate.
Standing Long Jump- to measure the explosive strength and power of the leg muscles.

C. AGILITY- It is the ability to move in different directions quickly using a combination of

balance, coordination, speed, strength
Hexagon Agility Test- to measure the ability of the body to move in different directions quickly.

D. REACTION TIME-the amount of time it takes to respond to a stimulus.

Stick drop test-to measure the time to a stimulus.

E. COORDINATION-the ability to use the

senses with the body parts to perform motor tasks smoothly and accurately.
Juggling-to measure the coordination of the eye and hand.

F. BALANCE-is the maintenance of equilibrium while stationary or while moving.

Stork Balance Stand Test-to assess one’s to maintain equilibrium.