This program aims to

develop your skills, knowledge as

well as your attitudes in establishing
and enjoying in an active and healthy
lifestyles
Two Categories of Physical Fitness Components

HEALTH RELATED- FITNESS

SKILL RELATED- FITNESS

RUNNING
PUSH- UPS
SIT AND REACH
 STANDING
STORK TEST
1. HRF
2. HRF
3. SRF
4. HRF
5. SRF
In todays program

You are going to enhance

your understanding of the
components of Health
related- fitness.
In todays program

You will be able to

accomplish your fitness goals
through understanding what
Physical activity and Fitness
is.
PHYSICAL ACTIVITY FITNESS
PHYSICAL ACTIVITY is any body movement
that works your muscles and requires energy use.
Which of the ff.
examples show
Physical Activity?
BIKING
WATCHING TELEVISION
RUNNING
BOXING
Biking, Running, and Boxing
WHY SHOULD YOU BE
PHYSICALLY ACTIVE?
To improve your health
and quality of life.
B e n e fi t s o f r e g u l a r p h y s i c a l a c ti v i t y

Physical activity can

contribute to brain
development and strengthen
learning ability
It promotes mucle
and bone
Development.
It helps you control
your weight.
 Being active,
Improve mood,
and boosts energy.
It improves your
ability to do daily
tasks.
HOW IS PHYSICAL ACTIVITY
RELATED TO FITNESS
 FITNESS is a
condition in which an
individual has enough energy
to avoid tiredness or
weakness.
CTIVE
INACTIVE
 Being active
can help boost
energy levels.
Being inactive or having no
physical activity can lead to
fatigue or feeling of
tiredness.
DO YOU CONSIDER
YOURSELF PHYSICALLY FIT?
PHYSICAL
FITNESS
TEST
 PFT also known as
Fitness assessment is
composed of series of
exercises that help evaluate
your overall health and
physical status.
Health- Related Fitness
 HEALTH- RELATED FITNESS

Involves exercise
activities that you do in order
to improve your physical
health and stay healthy.
FIVE HEALTH RELATED COMPONENTS

Cardiovascular Endurance
Muscular Strength, Flexibility,
Muscular Endurance,
Body Composition
FIVE HEALTH RELATED COMPONENTS

CARDIOVASCULAR ENDURANCE
It’s your heart’s ability to pump oxygen and
nutrients to your muscles while you are doing
physical activities over an extended period of time.
Endurance may also refer to the ability of the
muscle to do repeated work without fatigue.
CARDIOVASCULAR ACTIVITIES
MUSCULAR ENDURANCE
How long your muscles
Can work before they
become tired.
 MUSCULAR STRENGHTH
The amount of force a muscle can
produce. This is the “power” that
helps you to lift and carry heavy
objects.
 FLEXIBILITY
It is the ability of joints and
muscles to effectively move
through unrestricted range of
motion.
 Without FLEXIBILITY
the muscles and joints would
grow stiff and movement
would be limited
 BODY COMPOSITION
It is the proportion of fat and
non fat mass in your body.
 HEALTHY BODY COMPOSITION

A healthy body
composition is
one that includes
a lower
percentage of
body fat and a
higher percentage
of non fat mass.
WHAT TO DO TO IMPROVE
YOUR FITNESS LEVEL?
 These 5 components of
Physical fitness are of great
importance they make an
individual fit, functional,
productive for every living.
Now, to improve your fitness
level setting a goal is
essential to progress. Having
a goals to work towards can
help you keep motivated but,
Setting and working towards
goal can be though and little
confusing if you do not know
where to begin. What you
need is a SMART goal.
Creating a SMART fitness goals is the easiest
way to make sure you have attainable goals.
 SPECIFIC
Ask yourself what you want to accomplish
and why?
You should have clear and
well defined goal to know
what you have to achieve.
MEASURABLE
You should have exact standards that will help you
measure your progress.
Create standard to monitor your progress of your work
ACHIVEABLE
Your goal should be realistic and possible to achieve and make
your goal simple and practical to avoid delays and problems
along the way.
RELEVANT
Your goal should be related to your life’s purpose.
TIME BOUND
You should create a timeline of when to start working on
your set goals and when to end.
 It is not necessary that you
do your planned activities in
a hurry. But, setting a time
frame will help you organize
your tasks and priorities.
Smart is an effective tool that provides the clarity
focus and motivation you need to achieve your fitness
goals.
REMEMBER

Being healthy is not more

than just getting fit and
better. It is about maintaining
a healthy lifestyle and
introducing habits that will
improve your health.
 The importance of being a
physically fit and maintaining
a healthy lifestyle.
SKILL RELATED COMPONENT
 SKILL- RELATED FITNESS
Involves skills or abilities that
will enhance one’s
performance in athletic or
sport events.
 SKILL- RELATED FITNESS
Is also known as performance
related fitness, and it is more
relevant to athletes.
SIX SKILL-RELATED COMPONENTS

Agility, Balance,
Coordination, Speed
Power, Reaction Time
 AGILITY refers to a person’s
ability to move their body quickly and
easily using a combination of balance,
coordination, speed, strength and
endurance.
 AGILITY is an important quality in
many sports. They can efficiently change
direction from jumping, sliding, and
twisting in quick response to the
movement .
HEXAGON AGILITY TEST- is a simple test
involves quickly jumping in and out of
hexagon shape.
MATERIALS/ EQUIPMENT

1.Tape measure
2.Stopwatch
3.Chalk or masking tape

For the Hexagon size

Length of each size is 18 inches for high school
 Physical fitness tests
•HEXAGONAL AGILITY TEST
Procedure
For the Performer:
a. Stand in both feet together inside the hexagon facing the marked starting
side.
b. At the signal “GO”, using the ball of the feet with arms bent in front,
jump clockwise over the line, then back over the same line inside the
hexagon. Continue the pattern with all sides of the hexagon
c. Rest for one (1) minute.
d. Repeat the test counterclockwise.
 Physical fitness tests
HEXAGONAL AGILITY TEST
For the Partner:
a. Start the time at the signal “GO” and “STOP” once the performer
reached the side before the side where he/she started.
b. Record the time of each revolution.
c. Restart the test if the performer jumps on the wrong side or steps
on the line.

Scoring – Add the time of two revolutions and divide by 2 to get the
average. Record the time in the nearest minutes and seconds.
 BALANCE is the person’s
ability to maintain an upright
posture when moving or
when they are in a standing
position.
 Physical fitness tests
•STORK BALANCE STAND TEST
Procedure
For the Partner
a. Start the time as the heel of the performer is raised off the floor.
b. Stop the time if any of the following occurs:
• The hand(s) come off the hips
• The supporting foot swivels or moves (hops) in any direction
• The non-supporting foot loses contact with the knee
• The heel of the supporting foot touches the floor
c. There shall be three (3) trials
Scoring - Record the time taken on both feet in nearest seconds
 Physical fitness tests
STORK BALANCE STAND TEST
For the Performer:
a. Remove the shoes and place hands on the hips
b. Position the right foot on the side of the knee of
the left foot
c. Raise the left heel to balance on the ball of the foot
d. Do the same procedure with the opposite foot.
THIRD COMPONENT
CATCHING A FLY BALL

HITTING A BALL

BLOCKING A SHOT IN SOCCER

 COORDINATION –
the ability to use the senses, such
as one’s sight or hearing, together
with other body parts during
movement.
To improve your coordination;
 Physical fitness tests
•JUGGLING
Purpose – to measure the coordination of the eye and hand
Equipment – sipa (washer weighing 4grams with 5inches straw) or 20pcs bundled rubber
bands/ or any similar local materials weighing 4 grams.
Procedure
For the Performer:
a. Hit the sipa/ rubber band/ similar local material alternately with the right and left
palm upward. The height tossed materials should be at least above the head.
For the Partner:
b. Count how many times the performer has hit the material with the right and left hand
c. Stop the test if the material drops or after two (2) minutes.
d. There shall be three (3) trials
Scoring – Record the highest number of hits the performer has done.
 SPEED
Refers to a person’s ability
to move fast.
Many sports rely on speed to gain advantage
over your opponents.
Example:
A basketball player making a fast break to
perform lay- up.
A tennis player moving forward to get a
drop shot.
A football player outrunning the defense
to receive a pass
 Physical fitness tests
40 – Meter Sprint For the Partner:
Equipment – stopwatch, running area with known a. Set the stopwatch to zero
measurement (40meters) (0) point.
Procedure b. At the signal ”GO” start
For the Performer: the stopwatch and stop it
a. At the signal “Ready”, stand behind the take-off line, the as the performer crossed
tips of the shoes should not go beyond the line and the finish line.
assume a crouch position.
c. Record the time in nearest
b. At the signal “Get Set”, assume an un-crouch position 0:00:01seconds
(buttocks up) with both hands on the starting line.
c. At the signal “Go”, run to the finish line as fast as you can
Scoring – Record the time in
nearest minutes and seconds.
 POWER
Is the ability to apply
maximum force as quickly as
possible.
 POWER is about perform in
movement with a strength at a fast
pace. Power is considered to be a
combination of strength and speed.
 STANDING LONG JUMP-
Is widely applied to assess lower
body strength.
 Physical fitness tests
•STANDING LONG JUMP
Equipment – tape measure/ meter stick/ any measuring device
•Procedure
For the Performer:
a. Stand behind the take-off line with feet parallel to each other, the tips of
the shoes should not go beyond the line.
b. Bend knees and swing arms backward once, then swing arms forward as
you jump landing on both feet. Try to jump as far as you can.
c. Do not control the momentum of the jump (continuously move forward)
d. Must land on both feet.
e. Perform the test twice in succession.
 Physical fitness tests
STANDING LONG JUMP
Procedure
For the Partner:
a. Place zero (0) point of the tape
measure at the take-off line.
b. After the jump, spot the mark where
the back of the heel of either feet of
the performer has landed nearest to
the take-off line.
c. Record the distance of the two trials.

Scoring - Record the best distance in

meters
 REACTION TIME
Is the ability to reach or
respond to what you hear,
see, or feel.
For example, when a swimmer hears a
whistle, they kick-of and begin their lengths in
reaction to it.
Goal keeper saving Badminton player
a penalty reacting to a smash
 Physical fitness tests
•RULER/STICK DROP TEST
Procedure
For the Partner:
a. Hold the ruler or stick at the top, allowing it to dangle between the thumb and fingers of the performer.
b. Hold the ruler/stick so that the 12-inch mark is even between the thumb and the index finger. No part of the hand
of the performer should touch the ruler/stick.
c. Drop the ruler/stick without warning and let the performer catch it with his/her thumb and index finger.
d. Record the score on the upper part of the thumb.

Scoring – Record the middle of the three (3) scores (for example: if scores are 21, 18, and 19, the middle score is 19).In
case where the two scores are the same (for example: 18, 18, 25), the repeated score shall be recorded.
PLAN, PREPARE, AND ACT IT OUT
TASK FOR TODAY
PREPARE A
PHYSICAL ACTIVITIES
PROGRAM
 PHYSICAL ACTIVITY
is any body movement that
works your muscles and
requires energy use.
PHYSICAL ACTIVITY

PA S S I V E A N D A C T I V E
HOW ARE THEY DIFFER
FROM ONE ANOTHER?
PA S S I V E

Is more of a leisure or relaxation

activity as you are calmer and
you don’t have to move as
much.
ACTIVE

Involves using a lot of energy

and makes you move around a
lot and makes you active.
L E T ’ S H AV E A N A C T I V I T Y

Classify the given physical

activities. Write if it is a PASSIVE
or ACTIVE activity.
Its important to balance both
active and passive activities in
your lifestyle.
WHY IS IT IMPORTANT?
 As your body needs to keep
actively moving for you to become
healthy and fit but, you must also
allow your body to rest and relax
from time to time.
REMEMBER

When we create a Physical

Activity we consider the FITT
PRINCIPLE.
F REQUENCY- How often you exercise

I NTENSITY - How hard one exercises

T IME - How long you exercise

YPE - Type or what kind of exercise

T you do
 This principle will help us in
creating a workout plan that will
be more effective in reaching the
desired fitness goals.
 PHYSICAL ACTIVITY
PRINCIPLE
P R O G R A M
FREQUENCY Twice a Daily 2x a 3- 5x a 3- 5x a
day Stretching week week week
INTENSITY Low Stretch muscles
and hold beyond
3 sets of 8-12 2 sets 12 3 Mins 2
repetition
resistance its normal length. repetition sets
TIME 6:00 AM- Hold each About 5:30 PM- 8am
7:00 AM stretch 10- 30-60 6:00 PM 5am
5:30 PM- 15 seconds mins.
6:00 PM
TYPE Walking Stretch that allow
the body to move
Weight Push- up Plank
program through the full lifting
range of motion.
REMEMBER

That this method depends on a

variety of factors. It is important
to keep in mind that one’s
fitness goals will be diff.
REMEMBER

based on one’s age, sex, current

fitness level, and available
resources.
 To design an optimal exercise
program, workout, or training
schedule you should stick to the ff.
6 Fundamental Principles.
PRINCIPLE OF INDIVIDUAL
DIFFERENCES

This simply means that we will

all have a slightly different
response to exercise program.
PRINCIPLE OF INDIVISUAL
DIFFERENCES

Some of these differences have

to do with body size and shape,
chronic condition, injuries, and
even gender.
PRINCIPLE OF INDIVISUAL
DIFFERENCES

Exercise program should be

based on our individual
differences and responses to
exercise.
PRINCIPLE OF OVERLOAD

States that a greater than

normal stress or load on the
body is required for training
adaptation to take place.
PRINCIPLE OF OVERLOAD

This means that in order to

improve our fitness, strength, or
endurance we need to increase
the workload accordingly.
PRINCIPLE OF OVERLOAD

This could be lifting more

weights or doing high intensity
training program.
PRINCIPLE OF PROGRESSION

Implies that an optimal level of

overload should be achieved in
an optimal time frame.
PRINCIPLE OF PROGRESSION

In other words train too slowly

is improvement is unlikely.
Overload too quickly and you’ll
injure yourself.
PRINCIPLE OF PROGRESSION

This principle also stresses the

need for proper rest and
recovery.
P R I N C I P L E O F A D A P TAT I O N

Is the way that body programs

muscles to remember particular
activities, movements or skills.
P R I N C I P L E O F A D A P TAT I O N

by repeating activity the

body adapts to the stress and
the skill becomes easier to
perform.
P R I N C I P L E O F A D A P TAT I O N

Adaptation explain why beginning

exercisers are often sore after
starting a new routine but after
doing the same exercise they have
a little if any muscle soreness
PRINCIPLE OF REVERSIBILITY

Is simply use it or lose it. Your

muscles will hypertrophy or will
increase in muscular with use and
atrophy or reduction in size.
PRINCIPLE OF REVERSIBILITY

This explains why with the

condition or loose fitness when we
stop exercise
PRINCIPLE OF SPECIFICITY

Practice makes perfect. Simply

means that to become better at a
particular exercise you must
perform that exercise.
PRINCIPLE OF SPECIFICITY

A runner should train by

running
A swimmer by swimming
PRINCIPLE OF SPECIFICITY

Its helpful to have a good base

fitness and to do general
conditioning routines if you want to
be better on your sports you need
to train specifically.
F U N D A M E N TA L O F P R I N C I P L E S

Whatever level of fitness you are

at, these are the principles to
remember to improve yourself and
achieve your goals.
DIRECTIONS

Read the questions

carefully and choose the letter of
the best answer.
1. What do you call the movement
that causes your body to use
energy?

a. Metabolism b. Physical activity

c. Lifestyle d. Physical fitness
2. What kind of physical activities
are biking, running, and swimming?

a. Active b. Passive
c. Static d. All of the above
1. What does F.I.T.T stands for?

a. Fast- Improvement- Training Tips

b. Fitness- Is- Too- Tough
c. Fitness- Impact- Training- Target
d. Frequency- Intensity- Time- Type
4. What principle dictates that
athletes lose beneficial effects or
training when they stop working
out?

a. Recovery c. Overload
b. Progression d. Reversibility
5. Choosing the right type of activity to
improve a particular skill is what kind of
principle?

a. Specificity b. Progression
c. Overload d. Individual differences
DIRECTIONS
Guided by FITT
principle you are going to create
your own Physical Activity Program.
PHYSICAL ACTIVITY PROGRAM
PRINCIPLE
FREQUENCY

INTENSITY

TIME

TYPE
INTRODUCTION OF
TEAM SPORTS
ARE YOU INTERESTED TO
KNOW FURTHER ABOUT
BASKETBALL?
BASKETBALL
Is a team sport
wherein the objective is to shoot a
ball through a basket horizontally
positioned to score points while ff.
a set of rules.
It’s played with 2 Teams of 5
players played on a marked
rectangular court with a
basket at each width.
R E G U L AT I O N B B H O O P

18 INHES in
diameter

10 feet
BASKETBALL
The ball is
advanced on the
court by bouncing
it while dribbling
or passing it to a
teammate.
BASKETBALL
A team can score a field
goal by shooting the ball
through the basket during the
play.
BASKETBALL
A field goal scores
2points for the shooting
team if a is touching or
closer to the basket than the
3 point line.
2 po i nts
3 po i nts

Behind the 3pt line

BASKETBALL
the team with the
most points at the end of the
game wins. But, additional time
or what we call Overtime maybe
played when the game ends in a
draw.
Where and when was
the game basketball
invented?
 History

This sport
is invented by
James Naismith.
History
James Naismith
embraced his love of athletics
and headed to Springfield to
study Physical Education.
History

basketball was built

into the fabric of spring field
college.
 History
On December 21, 1891,
Niasmith nailed a peach basket.
He posted a typed list of 13
rules on the bulletin and
selected 2 men to be the
captains having 9 player each
 History
The first ball used was a soccer
ball played by 9 players, and the
goals were wooden peach
baskets affixed to the walls.
By 1897-1898, teams of five
became standard.
MECHANICS AND RULES
Te a m s a n d P o s i ti o n s

5 players are assigned to

opposing teams, with each team
made up of a Point guard,
Shooting guard, small forward
and center.
R e g u l a ti o n L e n g t h a n d S h o t c l o c k

In high school, each quarter lasts

for 8 minutes. If the score is tied,
continuous OT period is played
until a winner can be determined.
Overtime last for 4 minutes.
Court Dimension

Overall, the court is 94 ft long

and 50 ft wide. In HS basketball
line is 19ft, 9 inches away. The
free throw line is 15 feet away
from the basket.
 Fouls

Personal fouls occur when

defenders make illegal contact
with their opponents.
 Personal Foul

Any violation committed when

player holds, pushes, chargers
or grabs an opponent.
 Fouls

If an opponent is in the act of

shooting, free-throws are
awarded. In high school, five
personal fouls warrant an ejection
 Fouls

Technical fouls generally occur

when a player behaves with
unsportsmanlike conduct.
 Scoring

Each basket made in front of the

three-point line is awarded two
points. Baskets from behind this
line are awarded three points.
 Scoring

You also received one point for

each made free-throw—taken
without interference from the
free-throw lines.
FREE THROW
 Scoring

If you are fouled in the act of

shooting beyond the three-point
line, you will receive three free-
throws.
 Dribbling Mechanics

The proper mechanics for

dribbling a basketball require that you
keep the ball low and close to your
body in order to make it as difficult as
possible for the defender to steal the
ball.
S h o o ti n g M e c h a n i c s

To properly shoot a basketball,

have your feet shoulder-width
apart and pointing directly
toward the basket.
SKILLS TO BE
DEVELOPED IN
BASKETBALL
Dribbling

Dribbling in playing
basketball is a skill that a
player should master.
 Dribbling

It allows the player to move

around the basketball court
while he or she is in the
possession of the ball.
Rebounding
 Rebounding

Rebounding is one of the most important

aspects of the basketball game which
enables the player to jump with power to
get the ball as it bounces to the rim after a
failed shoot before it touches the floor.
 Rebounding

Whenever the player grabs a

rebound, he or she gains a chance to
shoot again the ball while the other
team loses it.
 Passing

It is a skill that maximizes the

involvement of all players in setting
up a play to earn successful shoots
and earn points for the whole team.
T Y P E S O F PA S S

Air pass travels

between one
player to another
without hitting
the floor.
 T Y P E S O F PA S S
Bounce pass is
thrown to the
floor so that it
bounces to the
receiver.
 T Y P E S O F PA S S
Chest pass is a
pass originates
from the chest to
the receiver’s
chest.
 T Y P E S O F PA S S
Overhead pass is a
pass that
originates from
the forehead of
the player.
Running
 Running

Running is a basic skill that a player

should possess in playing basketball.
It provides the player a greater
chance to shoot the ball.
S h o o ti n g
 S h o o ti n g
The first basic skill to be learned in
playing basketball is shooting.
Players spend a good time of their
practice on shooting drills to
improve their skills.
 Sho o ti ng

Remember the BEEF

(Balance, Eyes, Elbow,
Follow- Through) when
shooting the ball.
1. Which team sports wherein the
objective is to shoot a ball
through a basket horizontally
positioned to score points while
following a set of rules?
A. baseball B. basketball
C. softball D. volleyball
2. How many teams of players play
basketball on court?

A. eight C. four
B. five D. six
3. Which of the following basketball
basic skill requires the player to
move around the court while
he/she is in the possession of the
ball?
A. dribbling C. shooting
B. jumping D. throwing
4. Which of the following is NOT
a skill in playing basketball?

A. catching C. rebounding
B. dribbling D. shooting
5.What do you call a violation made
in a basketball game?

A. foul C. legal
B. illegal D. strike
6. Which type of foul occurs when
defenders make illegal contact with
their opponents?

A. Defensive Foul C. Personal Foul

B. Offensive Foul D. Technical Foul
7. In what city and state was the
game of basketball created?

A. Brooklyn, New York B. Springfield

C. Los Angeles, California D. West Virginia
8. What year was basketball
invented?

A. 1851 C. 1911
B. 1891 D. 1976
9. How many points is a basket
worth if shot from inside of the 3-
point line?

A. four C. three
B. one D. two
10. Who was the inventor of
basketball?

A. Bill Russel C. Michael Jordan

B. James Naismith D. William Smith
FINAL PERFORMANCE
Execute the skills in Basketball.
 SKILLS IN
BASKETBALL
1.DRIBBLING 12 times in a place 12 times while
running
2. REBOUNDING 3 times

3. PASSING Do the diff types of

pass
4. RUNNING

5. SHOOTING
1.1 Shooting the ball in Free throw
line 3x
1.2 Shooting the ball in 2point area 3x
1.3 Shooting the ball in 3point line 3x

1.1 Shooting the ball in Free throw

line 2x
1.2 Shooting the ball in 2point area 2x
1.3 Shooting the ball in 3point line 1x
FINAL PERFORMANCE
Look for playmate for you to
perform the shooting skill for 3
minutes. Record your score in
the criteria.
 CRITERIA FOR SKILL ASSESSMENT

Shooting the ball with 15 points and 10

above
Shooting the ball with 12- 14 points 7

Shooting the ball with 11-9 points 5

Shooting the ball with 8-6 points 3

Shooting the ball with 5 points and 1

below