PHYSICAL EDUCATION Benefits of Physical Fitness 2. Balance-ability to control and maintain positions 3. How is PF being measured using PFT?

or movement of the body. (STATIC: fixed position

 A process through which an individual obtains  Reduces risks of disease. or DYNAMIC: body in motion). Pre-Test Warm Up
optimal mental, social, and fitness skills  Development of PF components.
through physical activities. -Lumpkin (2002)  Boosts energy level. 3. Power-ability of the muscle to release maximum  Before proceeding to the actual physical
 "Education through or by means of physical  Relieves stress and improves appearance. force in the shortest possible time. fitness test, a series of warm-up exercises
activities. -Ravelo (1972)  Improves overall health and wellness. for the UPPER and LOWER EXTREMITIES
 PE is a planned sequential instruction that 4. Coordination-ability to keep harmonious should be done first to prepare the body.
 Promotes longer life.
promotes lifelong physical activity. It is functioning of muscles in producing complex
Benefits of Physical Fitness Test movements. PHYSICAL FITNESS TEST
designed to develop basic movement skills,
sports skills, and physical fitness as well as to
 Identifies strength and weakness of an 5. Speed-ability to make continuous movements of Component Measured Sample Test Item
enhance mental, social and emotional
individual. the same kind in the shortest possible time. General Endurance Test 3 Minute Step
abilities. -Eviza (2007)
 PE is an integral part of the education  Identify talents and potential. Strength And Endurance
6. Reaction Time - ability of the body to react to
program designed to promote the optimum Test
2.a. Components the interval of time between the signal to respond
development of an individual physically, Flexibility Test Sit and Reach
(stimulus).
emotionally, mentally and socially through Anthropometric Test Body Mass Index
(FAHEY INSEL ROTH 2011)
total body movements. Domingo (2008) 2.b. Physical Fitness Test (BMI)
A. Health-related Fitness Components Agility Test Shuttle Run
Physical Fitness Test Component Sample Test Item
3-Minute Step Test (general endurance test)
B. Performance/skill-related Fitness Components Measured
1.a. What is Physical Fitness? General Endurance 3 Minutes Step Equipment: 35cm to 45cm-high bench; stop watch
2.a.a. Health-related Fitness Components Test
 The ability of an individual to carry out daily
Strength and Procedure:
tasks efficiently with enough physical 1.Muscular Strength- ability of the muscle to exert Endurance Test Standing Long Jump
capacity to cope with the physical needs of force against resistance.  Stand firmly in front of the bench and
Iife. (Scully, 1994). Speed and Power Test
Flexibility Test Sit and Reach cars stepping up and down once the
 Similarly, a person is said to be physically fit 2.Muscular Endurance-ability of the muscle to use timer starts.
if he/she possesses the strength and repeated muscular contraction against resistance  Maintain action for 3 MINUTES, then take
stamina to carry out tasks without due for a long period of time. a 5. second pause for rest
Component Sample Test Item
fatigue and have enough energy to do
3. Cardiorespiratory Fitness-heart and lungs ability Measured  Count the pulse for 15 seconds
leisure.
to deliver nutrients and oxygen. Anthropometric Test Body Mass Index
 Thus, this is the ability of the body to Curl Up (Strength and Endurance test)
(BMI)
perform a task vigorously, with alertness
4. Flexibility - ability of the joints to move Agility Test Shuttle Run
and without feeling tired.  Lay flat on the floor, with clean and clear
throughout the full range of movement . Balance Test Stork Balance Stand
surface.
1.b. What is Physical Fitness Test? Test
5. Body Composition-the percentage of fat,  Bend the knees 90 degrees.
muscle, and bone in the body.  Arms can be forward, crossed over the
 A special component of PE that measures a Coordination Test Alternate Hand Wall
chest or on the side of the head.
fitness level. This is an identification of Toss
2.a.b. Skill-related Fitness Components  Rose the trunk and curl up until hand
strength and weaknesses in terms of fitness. Reaction Time Test Drop Test
touches the knees.
This also serves as guide and motivation to 1. Agility-ability to change positions, movements,  Curl up and lay down smoothly
what sports an individual should participate or direction with quickness and lightness. repeatedly.
in.
Sit and Reach (flexibility test) Shuttle Run (agility test) Tuck Sitting Position 4. Sit on buttocks, bend  Lying Positions
knees close to body; round back so that the
Equipment: Tape Measure Procedure: forehead and the knees are in contact; hold shin Back or Supine Lying Position 1. Lying on the back,
of legs. the body is well extended, arms overhead toes
Procedure: Set two 10 meter apart parallel lines. Run back pointed.
and fort between the lines (touch the lines) as fast Stride Sitting Position 5. Sitting on buttocks,
 Sit on the floor with legs stretched out as possible as the timer starts. Stop timer after 5 spread legs apart, trunk erect, hands on thigh. Front or Prone Lying Position 2. Body is well
and straight with knees locked and touches on each lines. Score is in seconds. extended and in front of the body in contact with
pressed on the floor. Side Sitting Position 6. Sitting on buttocks, bend the floor. Toes pointed, arms forward.
 Stretch arms upward going forward  Standing Positions right or left leg in front; other leg extended
smoothly and carefully until reaching the sideward. Hand on knees. Side Lying Position 3. With the body well
floor. Standing 1. Feet close together or in parallel extended, the side of the body is in contact with
 Do not force the back of body. position. Arms both on sides. Hurdle Sitting Position 7. Sitting on buttocks, bend the flor, one hand on the floor overhead and other
 Hold the position for 2 seconds for the right leg at the back about 30 angle, the other leg hand bent close to chest palms on floor. Toes
Standing Positions Stride Position 2. Stand on extended diagonally forward. pointed.
measurement .
both feet with one foot distance apart. Arms both
Body Mass Index (Anthropometric Test) on sides. Heel Sit 8. From kneeling position, sit on the heels Hook Lying Position 4. In a back lying position,
of the feet, toes pointed. Hands on hips. bend knees, with the feet close to buttocks, feet
BMI = weight in kilograms Lunge Position 3. Bend one knee, the other leg is flat on the floor. Arms overhead.
Height in meters extended backward. The weight is on both feet. Cross Sitting 9. Sit on the floor. Bend both knees
Hands on hips. and cross legs in front. Arms in Indian position. Tuck Lying Position 5. Lying on the back, pull the
Example: knees close to the forehead, hold shin legs.
Half-Knee Bend 4. Feet together, bend knees to Frog Sitting or Tallor Sitting 10. Sit on the floor.
about 45° angle; feet flat on floor, body erect; Fully bend both knees and bring legs in front.  Arm Support Positions
50kgs
hands on hips. Heels and toes of feet touching together. Hands
(1.53 m) 1.53 m
on knees Supine or Back Arm Support 1. From long lying
Full Knees Bend or Squat Position 5. The knees position, lift the body with straight arm support.
50 kgs are fully bent, sit on the heels of the feet. The  Kneeling Position Body, legs, and toes well extended in one straight
2.3409 weight of the body is on the balls of the feet. line.
Kneeling Positions 1. Kneel on both knees, knees
= 21.3593062  Sitting Positions close together, body erect, hands on hips. Prone or Pront Arm Support 2. From a front lying
position, lift the body to front arms support. Body,
Long sitting Position 1. Sit with legs extended Stride Kneeling Position 2. Kneel on both knees, legs and toes well extended and are in one straight
forward, toes pointed; trunk erect and hands or with knees apart. line.
VALUE MEANING hips.
Hail-kneeling Position Right or Left 3. Kneel on Side Arm Support 3. The body is supported with
LESS THAN 185 UNDERWEIGHT Hook Sitting Position 2. Sit on buttocks, bend right, left in half- kneeling position in front. Hands the right or left arm; the body is well extended.
knees close to the body. Trunk erect, hands on on hips.
NORMAL shin of the legs.  Four-Base Positions
Half Kneeling Position One leg extended sideward
OVERWEIGHT Long Sitting Rest Position 3. Legs and toes are 4. Kneeling on one leg, the other leg extended Dog Stand Position 1. From a kneeling position
MORE THAN 30 OBESE extended forward; hands at the relay on the floor. sideward, forward or backward. place the hands on the floor, elbows straight, toes
Elbow and body straight. pointed; the knees and hands are the base of
support.
Bridge Stand Position 2. From a hook sitting lift
the trunk, legs and arms in a right angle with the
trunk.
 Hand Positions
Hand on Waist 1. Place hands on waist, fingers
pointing front, thumbs pointing backward.
Hand on Chest 2. Palms facing down, thumbs
touching the chest, elbows in line with the
shoulders.
Hand on Shoulders 3. Bend arms from the elbow,
finger tips touching the shoulders, elbow in line
with the shoulders, rib cage lifted.
Hand on Neck 4. Bend arms from the elbows,
place hands behind the neck, fingertips meeting
each other, elbows in line with the shoulders.
Hand on Hips 5. Place hands on hips, thumbs
pointing back and fingers pointing front.
 Arm Positions
Arms Forward 1. Raise arms forward with palms
facing each other. Hands in line with the
shoulders, elbow slightly extended.
Arms Sideward 2. Raise arms sideward, palms
facing down, finger tips in line with the shoulder.
Arms Upward 3. Raise arms upward, palms facing
each other, elbows touching the ears, the whole
arm is in line with the body.
Arms Oblique Positions 4.
 Forward downward
 Backward downward
 Sideward downward
 Sideward upward
Arms In T Positions 5. Bend elbows at shoulder
level, Forearm parallel to elbows. Palms facing the
body. Fingers together and pointing downward.
Reverse T-Positions 6. Bend elbows at shoulder
level. Forearm parallel to elbow. Palms facing the
head. Fingers together and pointing upward.
AEROBIC EXERCISE
 oxygen consumption by the body. Aerobic
means" with oxygen" and refers to the use of
oxygen in the body's metabolic or energy-
generating process.
 Low, intermediate and high.
 performed at a lower intensity and at a slower
pace.
 At the intermediate-level dancers start to
receive the benefits of dance aerobics. Their
lungs and heart become stronger and more
efficient. At the high-level intensity, dancers
work extremely hard and this also helps the
heart and lungs become more efficient and
stronger.
BENEFITS OF AEROBICS components (muscular
strength and endurance, flexibility, cardiovascular
fitness, and body composition) balance.
TYPES OF AEROBICS
Low-Impact: This type of aerobic keeps one foot
on the ground. This is very helpful to those who
are not capable of executing jumping and hopping.
High-impact: This type of aerobic involves some
Jumping movements and is appropriate for more
advanced exercisers than beginners.
Step aerobics: This type of aerobic is done on an
adjustable platform using a variety of movements
designed to take advantage of the stepping-up
movement. Step aerobics can be low- impact or
high-impact.
Water aerobics: This type of aerobic exercise is
done in the water like swimming pool. This is a low
impact aerobic because of the buoyancy of the
water.
Components/ Routines of a Typical Water
Aerobics Class
Warm-up and pre-stretch. the muscles and
increase the rate of oxygen to the muscles to get
the body ready to exercise.
Aerobic Activity component varies with each class.
The segment is performed at an intensity of 50 to
85 percent of the target heart rate
Cool- down The purpose of the cool-down is to
gradually lower the heart rate and prevent excess
pooling of the blood in lower extremities. it
includes also the rhythmic movements and
contraction of the leg muscles to return blood to
the heart.
BASIC AEROBICS EXERCISE
Basic - can be done with the right (R) or left (L)
foot leading. Step up with one foot and then down
(different instructors may use different arm
movements with this move).
Alternating Basic -begin with one foot leading
then tap with the opposite foot and step with that
foot.
V-step - can be done with the R or L foot leading.
Take the feet wide on the step and then close
together on the floor (arms pattern will vary).
Alternating V-Step - Begin with one foot leading
wide, the tap with the opposite foot and step wide
with that foot.
Knee lift -step with one foot and lift the opposite
knee (can be done with the right or left leg
leading)
Alternating Knee Lifts -Step with the R foot and lift
the knee. Place the L foot on the floor followed by
the R foot.
Step with the L foot and lift the R knee.
Hamstring Curl -Step with the one foot and bring
the opposite heel toward your rear until there is
tension in the hamstring muscle. (can be done
with the right or left leg leading)
Alternating Curls -Step with the R foot and curl
the L leg (bring the heel to your rear). Place the L
foot on the floor followed by the R foot. Step with
L foot and curl the R leg.
Kicks- step with one foot and kick the opposite leg.
( can be done with the right or left leg leading)
Alternating Kicks - Step with the R foot and kick
the L leg. Place the L foot on the floor followed by
the R foot. Step with the L foot and kick the R leg.
Side Lifts-Step with the one foot and lift the
opposite leg to the side (doesn't need to lift very
high, just lift the leg straight up to the side and
squeeze the muscle when you feel tension). This
move can be done with the right or left leg
leading.
Alternating Side Lifts - Step with the R foot and lift
the L leg to the side. Place the L foot on the floor
followed by the R foot. Step with the L foot and lift
the R leg to the side.
Hip Lip or Glute Lift-Step with one foot and lift the
opposite leg back. (This is a small movement that
works the glutes. The abdominals should remain
tight so the lower back isn't stressed. Once the leg
is lifted. try to squeeze the glutes before lowering
the leg). This move can be done with the right or
left leg leading and lift the L leg back. Place the L
foot on the floor followed by the R foot. Step with
the L foot and lift the R leg back.
STEPS AEROBICS TERMINOLOGY  A competitive sports in which individuals
perform optional and prescribed acrobatic
Arm Movements feats either on the floor or on special
apparatus in order to demonstrate strength,
●Biceps Curls ●Frontal Pull balance and body control.
●Alternating Biceps curls ●Overhead Pull GYMNASTICS as a Physical Activity
●Hammer Curls ●Arm circles
 An exercise intellectual or artistic dexterity.
●Triceps Kickbacks ●Shoulder Punch  Physical exercises for developing skill,
strength, and control in the use of body or a
●Low Row ●Overhead Press sport in which such exercises are performed.
 Physical exercises designed to develop
●Upright Row ●Heck Press strength and coordination.
 Self motivating activity where one can
●Frontal Raise ●Double Side Cut manipulate the different parts of the body
into varied positions or movements.
●Lateral Raise ●Slice
HISTORY OF GYMNASTICS
ZUMBA
 Gymnastics in Ancient Egypt
 an aerobic fitness program featuring
 Evidences of gymnastics for the pharaohs and
movements inspired by various styles of Latin
the Egyptians nobility.
American dance and performed primarily to
 Gymnastics in Greece
Latin American dance music.
 Good physical condition in the citizenry part
TYPES OF ZUMBA FITNESS CLASSES of military training conditioning regime for
athletes of many types.
 glutes and legs  Gymnastics in Rome OBJECTIVES OF PHYSICAL EDUCATION
 shape the body  Used gymnastics as part of the military
 moves with circuit training training to improve the strength, balance  Physical Development
and flexibility of soldiers.  Emotional Development
GYMNASTICS Is one of the world's Oldest physical  Women needed strong bodies so they could  Mental Development
activities and sports and its origin can be traced bear strong healthy children.  Social Development
back thousands of years'. Histories of gymnastics
most likely first depicted in Egyptians artifacts FOOD PYRAMID MAJOR GOALS of PHYSICAL EDUCATION
( Domingo,et al.,p.17) .
 FATS
GYMNASTICS as Sports  PROTAIN
 FIBER
 Invade the performance of sequences of
 VITAMINS
movements or routines requiring physical
 MINERALS
strength, flexibility, and khaesthetic
awareness.  WATER
 CARBOHYDRATES