WEEK 3 LESSON 2

I. PREPARATION

► DO’S and DON’T’s of Physical Activity for Safety Environment

1. Prioritize proper warm-up and cool-down routines.

2. Maintain good form and posture, avoiding heavy weights at the expense of
technique.
3. Gradually increase your activity levels, especially if you're not a frequent
exerciser.
4. Avoid excessive training, as it can lead to overuse injuries.
5. Listen to your body; don't exercise when sick or overly fatigued.
6. Ease back into exercise after a break with lighter weights or easier workouts.
7. Stay hydrated, especially in hot weather, with electrolyte-rich drinks.
8. Choose appropriate exercise attire and replace shoes every six months.
9. Understand normal muscle soreness vs. concerning pain.
10. Seek medical advice for persistent or intense muscle pain.
11. Watch for signs of overheating in hot, humid conditions.
12. Exercise in cooler hours on hot days or in air-conditioned spaces.
13. Consult a doctor for dizziness, chest pain, or significant shortness of breath
during exercise.
14. Prioritize safe exercise practices for a healthy body.

Finding My Pulse
Carotid Pulse

My heart rate while at rest (e.g. seated) is 76 beats per minute (bpm)
 Radial Pulse

My heart rate while at rest (e.g. seated) is 73 beats per minute (bpm)

II. PRESENTATION
QUESTIONS YES NO

1. Has your doctor ever said that you have a heart condition and that ✓
you should only do physical activity recommended by a doctor?

2. Do you feel pain in your chest when you do physical activity? ✓

3. In the past month, have you had chest pain when you were not doing ✓
physical activity?

4.Do you lose your balance because of dizziness or do you ever lose ✓
consciousness?

5. Do you have a bone or joint problem (for example, back knee or hip) ✓
that could be made worse by a change in your physical activity?

6.Is your doctor currently prescribing drugs (for example, water pills) for ✓
your blood pressure or heart condition?

7. Do you know other reason why you should not do physical activity? ✓

PAR-Q & YOU (Physical Activity Readiness Questionnaire (revised 2002)

NAME ______________________ ___ _____

SIGNATURE: _________________________ _ DATE: _________________ _

Note: Video conference on PAR-Q orientation and PAR-Q result will be

done in google forms.

FUNCTIONAL MOVEMENT SCREEN

Video Link: https://www.youtube.com/watch?v=IkPYqPIeBjc
Name: Shammah Jireh Oteda Date: 10/12/2023
Address: Soong Center, Mactan LLC Date of Birth: 10/18/2024
Height: 5’4 Weight: 45kg Age:18 Gender: Female
:
TEST Self- Teacher Grading Criteria III Grading Criteria II Grading Criteria I
Assessm Assessmen
ent t Scores
Scores
Deep Squat 3 ⮚ Upper torso is parallel ⮚ Upper torso is parallel ⮚ Tibia and upper torso
with tibia or toward with tibia or toward are not parallel
vertical vertical
⮚ Femur not below
⮚ Femur below horizontal ⮚ Femur below horizontal horizontal
⮚ Knees aligned over feet ⮚ Knees aligned over feet ⮚ Knees are not
aligned over feet
⮚ Dowel aligned over feet ⮚ Dowel aligned over feet
on a 2x4 ⮚ Lumbar flexion noted
Hurdle Step L 3 ⮚ The hips, knees and ⮚ Alignment is lost between ⮚ Contact with foot &
ankles remain aligned hips, knees and ankles hurdle
R in the sagittal plane
3 ⮚ Movement in the lumbar ⮚ Loss of balance at
⮚ Minimal Movement in spine any time
the lumbar space
⮚ Dowel & hurdle do not
⮚ Dowel & hurdle remain remain parallel
parallel
Inline Lunges L 3 ⮚ Minimal to no torso ⮚ Movement noted in torso ⮚ Loss of balance at any
movement time
⮚ Feet do not remain in
R ⮚ Feet remain in sagittal
3 sagittal plane on the 2x6
plane on the 2x6
⮚ Knees does not touch 2x6
⮚ Knee touches 2X6 behin the heel of front
behind the heel of front foot
foot
Shoulder L 2 ⮚ Fist should be within ⮚ Fists should be done ⮚ Fists fall greater than
Mobility one hand length within one and a half one and a half hand
R 3 hand lengths lengths
Shoulder L 3
Clearing Test R 3
Active L 2 ⮚ Malleoi resides ⮚ Malleoi resides between ⮚ Malleoi resides below
Straight-Leg R
Raise 2 between mid-tigh and
ASIS
mid-thigh and mid-patella mid-patella

Trunk Stability 2 ⮚ Males perform 1 ⮚ Male perform 1 repetition ⮚ Males unable to

Pushup repetition with the with thumbs in line with perform 1 rep with
Extension +/- 3 thumbs above head the chin hands in line with chin
Clearing Test ⮚ Females perform 1 ⮚ Females perform 1 rep ⮚ Females unable to
repetition with thumbs with thumbs in line with perform 1 rep with
in line with the chin the clavicle thumbs in line with
clavicle
Rotary L 2 ⮚ Performs 1 unilateral ⮚ Performs 1 diagonal rep ⮚ Unable to perform
Stability R 2 rep while keeping torso
parallel to board
while keeping torso
parallel to board
diagonal repetitions
Flexion +/- 2
Clearing Test ⮚ Knee & elbow touch in ⮚ Knee & elbow touch in
line with the board line with the board

IV. PERFORMANCE

⮚ ASSESSMENT 1

CHAPTER 1 TEST.
MULTIPLE CHOICE. Select the best answer.

1. Feet are pointed straight forward and in line with each other, until your back knee
hits the floor. These movements describe the;
A. Hurdle step B. In Line lunge C. Deep squat D. Stability
Push-Up
2. How do you ensure safety during exercise and physical activity? Which of the
following is not?
A. Perform warm-up activity before the training and cool-down after.
B. Check for some hazards before the activity.
C. Drink water only after the training to avoid stomach pain.
D. Wear the appropriate attire and shoes.
3. What is the ultimate goal of Physical Education?
A. To succeed C. To be active
B. To be healthy D. To be fit
4. What tool is mostly used in the movement screens?
A. Hurdle B. Dowel C. Plywood strip D. All of these
5. Which one is the fault in the deep squat movement?
A. Having the long stick and the upper torso not vertical.
B. Having the upper legs parallel to the floor.
C. Having the arm and leg not parallel to the floor.
 D. Having not able to touch the floor.
6. What is the importance of the Functional Movement Screen or FMS?
A. To correct movement problems.
B. To become stronger.
C. To know some health problems.
D. None of them.
7. FMS: PROGNOSIS, PAR-Q: _________________
A. Diagnosis B. Symbiosis C. Questions D. Fitness
8. What is the best description of a physically “FIT” person?
A. Has unstable traits C. Has the ability to work
efficiently
B. Has a constant personality D. Has the ability of being fit
9. This part of the exercise program basically involves slow stretches and walking,
shaking and breathing exercise.
A. Warm-up B. Work-out C. Cool-down D. All of
them
10. Which of the activities develop agility?
A. Palo Sebo or climbing a bamboo pole C. Patintero
B. Kadang-kadang or karang D. Tatsi or Taksi
11. Of the classification of physical fitness components, which does not belong in the
group?
A. Agility B. Flexibility C. Reaction time D. Speed
12. Which of the functional movement screens, both test the strengths of the arms?
A. Deep squat and shoulder mobility C. Trunk stability push-up and
rotary stability
B. Inline lunge and hurdle step D. Active straight-leg raise and
rotary stability

⮚ ASSESSMENT 2 (THE VIDEO IS ATTACHED IN GCLASS)

- Let the student perform the 7-movement screen.

- Let them rate their own performance on the self-rating.
- Let them submit the video together with the rated answer sheet.
- Teacher will rate their performance based on their video.
- Interpretation of the PA assessment result will be done in their self-rating.