PHYSICAL EDUCATION

CLASS
PHYSICA
FITNESS
L
H E A LT H A N D S K I L L - R E L AT E D F I T N E S S PRINCIPLES

TEST
 Our Goals

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know the show undertake make your own
components of appreciation on physical activity fitness plan and
fitness and its the importance of and physical monitors one's
principles health and skill- fitness progress towards
related fitness. assessments fitness goals
 Fitness
Fitness is defined as a condition in
which an individual has enough
energy to avoid fatigue and enjoy life.
It is the state of being healthy
physically, mentally, emotionally and
socially
Physical Fitness Test
A standardized test prepared by the
former Bureau of Physical Education
and School Sports (BPESS).
It gives you information about the
status of your overall
physical fitness.
 What is Physical
Fitness?
The ability of a person to perform his
or her daily tasks and still have reserve
energy in case of an emergency.

Physical fitness can be divided into two

distinct categories: components of
health-related fitness and components of
skill-related fitness.
 Health-Related Fitness
Exercises that are done with the intention of improving
one's physical health and maintaining a healthy lifestyle are
included in the concept of health-related fitness.

Components
• Cardiovascular Endurance
• Muscular Endurance
• Muscular Strength
• Flexibility
• Body Composition
 Cardiovascular
Examples:
Endurance
The ability of the heart, lungs, and
muscles to work in unison to
provide oxygen and blood during
exercise or workout

Physical Fitness Test:

3 - minute Step Test - this is to measure
cardiovascular endurance
 Muscular Endurance Examples:
Refers to the ability of the muscle
to do repeated work over an
extended period of time without
fatigue

Physical Fitness Test:

Push-ups - build muscular endurance and create
lean muscle mass that improves overall fitness
and good health.
 Muscular Strength
Examples: The most considered component among
all components of physical fitness. It is
one's ability to lift weights. Joining
weight training sessions and helping build
one's muscles are good for the body

Physical Fitness Test:

Basic Planking - to measure strength or the
stability of the core muscles
 Examples:

Flexibility
The ability of the muscles and
joints to go through a full range of
motion

Physical Fitness Test:

Zipper Test and Sit and Reach - to test the
flexibility of upper and lower extremities.
 Body Composition
It refers to the relative proportion of
muscle fat, bone, and other tissues that
comprise the body.

Physical Fitness Test:

Body Mass Index - a measure of body fat
based on height and weight that applies to
adult men and women.
 BMI Computation

Formula
Example:
A 12 year old boy weighs 50 kg and has a height of
150 cm. What is his BMI?
Weight = 50 kg H = 150 cm x 1 m
Height = 150 cm 100 cm = 1. 50 m

50 50
( 1.50 ) (1.50 ) = 2.25 = 23.56
BMI Classification
 Skill-Related Fitness
Skill-related fitness is the capacity to perform during games and
sports. This level of physical fitness is needed to be able to
perform the more technical parts of a wide range of sports.

Components
• Speed
• Agility
• Power
• Balance
• Coordination
• Reaction Time
Example in Sports Speed
• Running Events The ability to perform successive
• Cycling movements of the same pattern in the
shortest period of time. Best
exercises are joining running events
in the school or community.
Physical Fitness Test:
40 - meter Sprint - this is to measure
running speed.
 Example in Sports
Agility • Badminton
• Table Tennis
The ability to shift one's body • Fencing
in different directions quickly
and effiently

Physical Fitness Test:

Hexagon Test - to measure the ability of the
body to move quickly into different direction
Example in Sports Power
• Boxing
The ability to perform one
• Volleyball
• Jumping Events maximum effort in the shortest
possible time. It is the product of
both strength and speed.

Physical Fitness Test:

Standing Long jump- to measure the
leg strength and power
 Balance
The ability of the of the body to Example in Sports
maintain stability in static or when • Gymnastics

moving while resisting the force of

gravity. It is also the ability to hold the
body in a fixed position.

Physical Fitness Test:

Stork Balance Stand Test - to assess
one's ability to maintain equilibrium.
Example in Sports Coordination
• Basketball
It relates to one's ability to use senses,
• Baseball
• Softball such as sight or hearing, together with
other parts of the body in performing
motor tasks smoothly and acurately.

Physical Fitness Test:

Paper Juggling - to measue the coordinatio
of the eyes and hands.
 Example in Sports
Reaction Time • Running Sprint (at the gun start)
The ability to react and make • Swimming (at the gun start)
• Fencing
decisions quickly. Examples are
passing and catching in sports and
tagging games.

Physical Fitness Test:

Stick Drop Test - to measure the time
to respond to stimulus
 Smart Check
Let's
Recall
Direction: Identify the component of physical fitness being measured by the
following fitness exercises below.
__________1. Paper Juggling _____________6. Stick Drop Test
__________2. Push - ups _____________7. Cycling/Biking
__________3. Seat and Reach _____________8. Hexagon Test
__________4. Standing Long Jump _____________9. Basic Planking
__________5. Running _____________10. Body Mass Index
 Smart Check
Let's
• How would you describe a physically fit and unfit person?
Explain
• Why is it important to be physically fit?
• Rate yourself from 1-10, are you physically fit individual? Explain
your answer.
• What do you think should be done to become a physical fit person?
• Do you agree or disagree that age is one of the several factors affecting
a person's physical fitness? Support your answer.
Smart Check
Let's
Apply
 Reflection
Looking at my
Performance
Make a thoughful reflection on the lessons learned as you become aware
of your own physical fitness. Write your honest responses to the
statements.

• The things I enjoyed doing before in relation to my fitness are.....

• The things that make it difficult for me to do it now are.....
• The things I intend to do are.....
FREQUENC INTENSITY TIME TYPE
Y

F.I.T.T Principle
How often should I exercise?
(Frequency) It refers to the number of
exercise sessions per week.
Beginners should try to
exercise 3 to 4 times a week
while experienced or healthy
individuals should aim for 5 to
6 days a week.
How hard should I exercise?
(Intensity) Refers to how hard you are
working. Intensity is one of
the most important ways to
determine if you are
exercising at a level that
benefits your heart.
How long should I exercise? (Time)
It is the duration of the length
of the activity, such as 40
minutes of exercise is how
long an exercise must be
performed to be effective.
What kind of exercise should I do?
(Type) It is the mode of exercise
being performed. The
selection of the type of
exercise should be guided by
the fitness goal to be achieved.
Principles of Fitness
Training
Principle of Overload
Principle of Specificity
Principle of Progression
Principle of Variation
Principle of Recovery
Principle of Overload
The most basic of all fitness
training principles. It specifies
that you must perform physical
exercise than normal amounts
(overload) to get an improvement
in physical fitness and health
benefits.
Principle of Specificity
This training must be specific
to the sport or activity, the
type of fitness required and
the particular muscle groups.
Principle of Progression
It indicates that load could be
increased gradually overtime
to remain effective and safe
for best results. Week by
week, the overload could be
adjusted until the desired level
of fitness is attained
Principle of Variation
Alternating hard workouts
with easier workouts, and
running in different locations
within the community are
some ways to introduce
variability into one's fitness
program.
Principle of Recovery
The body needs time to adapt
to the demands placed on it.
Incorporating time to rest into
the fitness program aids the
body in this effort.
 Smart Check
Let's
Over the Recall
summer, you had fun and ate a lot of food. Your
cousin approaches you and wanted to know of she is still
healthy with all the food she ate over the summer. Using
your knowledge about BMI, you tried to calculate your
cousin's BMI. If your cousin weighs 68 kg and stands 4 ft.
and 6 in. tall, What is her BMI?
 Smart Check
Let's
• Among the Principles of Fitness Training, which of them do
Explain
you think will challenge you most? Write your reason.
• What values should you develop to help support you in this
endeavor?
• Is fitness an integral aspect of a person's hollistic
development? Why? Justify your answer.
 Smart Check
Let's
Apply
• Record your physical activity for the week and amount of time
doing it.
2. Record any other details or interest that you think are affecting
you.
3. Dcocument all your observations. Keep a monthly comparison
and make adjustments to set realistic goals and effective results.
 Reflection
Looking at my
Performance
Reflect on your learnings and write your thoughts by completing
the statements:
I became more aware of__________________________
I changed my attitude about _______________________
I was surprised about ____________________________
I felt ________________________________________
I related to ____________________________________