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PHYSICAL ED. 7 LEARNING MATERIALS(WEEK1,Q1)FINAL

What is It

Physical Fitness is the ability of the muscles to function effectively

and efficiently without undue fatigue in work and daily activities.

According to Dr. Aparicio H. Mequi, consultant for physical fitness,

Physical Fitness Testing is not an end in itself. It is a part of the process to
create educated Filipino citizenry that is acutely aware of the importance of
holistic wellness-fitness of body, mind and spirit. The skills we learned from
physical fitness will enable us to be more aware of living a healthy lifestyle to
become physically fit.
The Physical Fitness Test (PFT) is a set of measure designed to
determine a student’s level of physical fitness. It is intended to two
categories of physical fitness commonly referred to “health-related and “skill-
related components as refer to those physical attributes which enable a
person to cope with the requirement daily living such as cardiovascular
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 like
running speed, agility, reaction time or quickness, balance and coordination.

The administration and implementation of the testing program shall be

treated as essential component of the Physical Education and Sports
Programs for elementary (grades 4, 5, and 6) and secondary levels.

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Factors to be considered for you to be physically fit:

1. Ability to perform daily activity without getting tired or fatigue.

These daily activities are:
❖ Walking
❖ Shopping
❖ Going to market
❖ Doing house hold chores
❖ Going to school
❖ Participating in school/classroom activities

2. Recreational Activity- having a personal time to do activities that

an individual love to do in spare time after doing their normal
daily routine. This activity is what we called Leisure that may
include the following:
❖ Disco dancing
❖ Reading books/ listening to music
❖ Playing with your favorite sports
❖ Chatting and updating with your friends and relatives

3. Meeting Emergencies- Emergency are the unexpected event that

need to use our strength and energy unexpectedly, these include:
❖ Community involvement during calamities
❖ Grieving
❖ Facing / solving issues within the family and the community

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Activity 1: Assessing your fitness
Health-Related Fitness test helps you to define and improved physical
wellbeing and your health as well. Follow the Physical Fitness Protocol
before conducting the test.

Physical Fitness Protocol:

1. Prepare the following testing paraphernalia:
a. First Aid Kit
b. Drinking water
c. Score Card
d. During testing:
• Body Composition-tape measure, bathroom
scale, L- square
• Flexibility- tape measure
• Cardio-vascular Endurance-stop watch, step box/stairs
• Muscular Strength- mat
• Speed- stop watch
• Power- meter stick/tape measure
• Agility- tape measure/masking type/chalk
• Reaction Time- plastic ruler (24 inches)
• Coordination-Sipa (washer with straw)/20 pcs.
Bundled rubber bands/any similar local
materials
• Balance – stop watch

2. Observe the following prior to actual day of testing:

a. See to it the testing stations are free from obstructions.
b. The test requiring cardio-vascular endurance and those
other tests which involve the same muscle should not be
done on the succession.
c. Record your results in the score card
d. Wear appropriate attire: T-shirt, jogging pants, rubber shoes
or any suitable sports attire. However when taking the BMI
wear shorts.
e. Conduct warm –up exercise before taking the test except
the 3- minute step test

Scoring record the time in the second/minute

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 PHYSICAL FITNESS is the body’s ability to function effectively and efficiently
without excessive fatigue in work, leisure activities, to meet emergency situations and to
resist diseases from inactive life.

HEALTH-RELATED FITNESS COMPONENTS:

Fitness components that are prescribed to improve individual’s health.

1. MUSCULAR STRENGTH – the ability of the muscle to exert maximal effort in a

brief duration.

2. CARDIOVASCULAR ENDURANCE – the ability of the lungs, heart, and blood

vessels to deliver adequate amounts of oxygen to the cells to meet the demands
of prolonged physical activity.

3. FLEXIBILITY- the ability of the muscles and joints to go through a full range of
motion.

4. BODYCOMPOSITION – refers to proportion of lean body mass to fat body mass.

5. MUSCULARENDURANCE – defined as the maximum pull or push that can be

exerted one time by a muscle group.

SKILL-RELATED FITNESS
Fitness components important for success in skills in skilful activities and athletics
Events.

1. SPEED – the ability to perform a task or move from one point to another in the
shortest possible time.

2. AGILITY – the ability of an individual to quickly shift or change direction of the

body from one point to he other.

3. POWER - ability to perform one maximum effort in the shortest possible time.
It is the product of both strength and speed.

4. BALANCE – the ability to stay in equilibrium in relation to changes in body

position. It may be static or dynamic. Static balance is the kinds of balance
demonstrated in stationary position. Dynamic balance is demonstrated while the
body is moving.

5. REACTION TIME – is the amount of time it takes to respond to a stimulus.

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 What is it?

READ TO UNDERSTAND

PHYSICAL FITNESS is the body’s ability to function effectively and efficiently

without excessive fatigue in work, leisure activities, to meet emergency situations and to
resist diseases from inactive life.
PHYSICAL FITNESS TEST refers to the assessment of the fitness level of an
individual conducted twice a year; in the beginning and at the end of the school year.

What are the different physical fitness tests/assessments?

HEALTH- RELATED PHYSICAL FITNESS ASESSMENTS

1. BMI or Body Mass Index evaluates a person in terms of height and weight. It also
serves as guide to consider if you are at risk of becoming obese.
Objective: To determine the total body mass.
Equipment: weighing scale, tape measure/ meter stick
Procedure:
a. Measure the body weight (kilogram) and height (meter)
b. Calculate the BMI using the formula below.

FORMULA for BMI COMPUTATION CLASSIFICATION OF BMI

BMI = weight (kg) Underweight ˂ 18.5
Height (m)2 Normal 18.5 - 24.9
Example: Overweight 25.0 – 29.9
BMI= 68kg Obesity ˃ 30.0
(1.65) Extreme Obesity ˃40.0
= 24.98 (normal)

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2. Flexibility Assessment: Sit and Reach
Objective: To assess the lower back and hamstring
Equipment: meter stick, wall
Procedure:
a.) Sit on the floor with your back, shoulder and hand leaning against the wall.
b.) With the legs extended in front, knees are straightened and the heels are one
foot apart. Overlap your hands to reach. Record the farthest point.

CLASSIFICATION MEN WOMEN

SUPERIOR ˃27 ˃30
EXCELLENT 17 to 27 20 to 30
GOOD 6 to16 11 to 19
AVERAGE 0 to 5 1 to 10
FAIR -1 to -8 0 to -7
POOR -9 to -20 -8 to -15
VERY POOR ˂-20 ˂-15

3. Flexibility Assessment: Zipper Test

Objective: To measure the flexibility of the shoulder joints
Equipment: ruler
Procedure:
a.) With your right hand, reach over your right shoulder and at the same time,
place your left behind your back and try to touch the fingers of the right hand.
b.) Perform the test with the other hand. Record the score as passed (when you
had reached) and failed (if not).

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4. Muscular Endurance Assessment: Modified Curl-Up Test
Objective: To assess the endurance of the abdominal muscles
Equipment: mat, stopwatch
Procedure:
a.) Lay on the mat/floor with arms straight and hands extended, shoulders are
relaxed, palms down, finger straight with the knees bent and feet flat on the floor.
b.) Do the curl-up in a manner of extending the hands above the knees in 1
minute. Count the number of ups until the time stops or the executer pauses/
relaxes in a while.

MEN CLASSIFICATION WOMEN

˃74 EXCELLENT ˃44
68 – 74 56 - 59
VERY GOOD
61 – 67 51 - 55
54 – 60 46 - 50
AVERAGE
46 – 53 41 - 45
39 – 45 33 - 40
POOR
31 – 38 26 - 32
20 – 30 15 - 25
VERY POOR
˂20 ˂15

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5. Strength Assessment: Modified Push-Up Test
Objective: To assess the upper body’s strength and endurance
Equipment: mat, stopwatch
Procedure:
a.) BOYS- Begin with a push up position with your body supported by your
hands and shoulders wide apart. Maintain a 90 degrees angle of the elbows. Do
this in 1 minute.
GIRLS- Start with your body or back in a straight position supported by your hands and
bent knees position. Fingers should be pointed forward.

a.) Lower your chest on the floor with your back straight then go back to the
starting position. Do this in 1 minute or until your desired strength.

(for boys) (for girls)

MEN CLASSIFICATION WOMEN
˃44 EXCELLENT ˃44
39-44 39-44
VERY GOOD
33-38 33-38
29-32 29-32
AVERAGE
24-28 24-28
21-23 21-23
POOR
17-20 17-20
9-16 9-16
VERY POOR
˂9 ˂9

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6. Cardiovascular Endurance Assessment: 3- Minute Step Test

Objective: To measure your cardiovascular recovery

Equipment: bench (12 inches in height), stopwatch
Procedure:
a.) Before taking the fitness test, get your resting heart rate (the heart beats per
minute before starting any activities) through your pulse. Pulse is the regular
expansion of an artery caused by the ejection of blood into the arterial system
by the contractions of the heart. You can easily locate your pulse either in the
carotid or radial artery. Your pulse rate or heart rate is the number of times
the heart beats per minute (bpm).

b.) Start performing the 3 -minute step test at a correct

pace within 3 minutes. After 3 minutes, stop doing the
activity and remain standing to count your pulse in
15 seconds. Then multiply it by 4. The result of this is
your recovery heart rate (the beats per minute after
the quick respond or recovery).
c.) Compute your maximum oxygen consumption or VO2
max in the 3-minute step test.
BOYS: VO2 max = 111.33 – (0.42 X recovery heart rate)
GIRLS: VO2 max = 65.81- (0.1847 X recovery heart rate)
EXAMPLE: VO2 max = 111.33 – (0.42 X 140 bpm) = 52.53

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 TABLE OF MAXIMUM VO2
FEMALE MALE
VERY POOR ˂ 25.0 VERY POOR ˂ 35.0
POOR 25.0 – 30.0 POOR 35.0 – 38.3
FAIR 31.0 – 34.9 FAIR 38.4 – 45.1
GOOD 35.0 – 38.9 GOOD 45.2 – 50.9
EXCELLENT 39.0 – 41.9 EXCELLENT 51.0 – 55.9
SUPERIOR ˃ 41.9 SUPERIOR ˃ 55.9

SKILL- RELATED PHYSICAL FITNESS ASESSMENTS

1. Speed Assessment: 40- Meter Sprint
Objective: To measure the acceleration and speed
Equipment: markers, stopwatch
Procedure: Record the time for a full running sprint in 40 meters.
FEMALE
AGE POOR FAIR GOOD EXCELLENT
12 ˃8.10 7.60-8.10 7.20- 7.59 ˂7.20
13 ˃8.10 7.60-8.10 7.10- 7.59 ˂ 7.10
14 ˃ 7.90 7.31-7.90 6.40- 7.30 ˂ 6.40
15 ˃ 7.60 7.11-7.60 6.10- 7.10 ˂ 6.10

MALE
AGE POOR FAIR GOOD EXCELLENT

12 ˃ 8.00 7.41- 8.00 7.00- 7.40 ˂ 7.00

13 ˃ 8.00 7.31- 7.90 6.50- 7.30 ˂ 6.50
14 ˃ 7.00 6.61- 7.00 5.90- 6.60 ˂ 5.90
15 ˃ 6.90 6.41- 6.90 5.80- 6.40 ˂ 5.80

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2. Agility Assessment: Hexagonal Agility Test 11
Objective: To determine the quickness or leg power and speed at the
same time maintaining a balance.
Equipment: 60cm (13 years old and above) or 50cm (12 years old and
below) hexagonal marked in the floor, meter stick/tape measure,
stopwatch
Procedure:
a.) Stand in the middle of the hexagon facing outside.
b.) At the command “GO” start the stopwatch and jump
with your both feet over line B and go back to the middle,
then over line C. Move back again to the middle and so
on. Stop the time as you reached all the sides. The
shortest the time, the highest your classification.
b.) Do this for clockwise and counterclockwise route.
c.) Measure the test in seconds.

GENDER EXCELLENT ABOVE AVERAGE BELOW POOR

AVERAGE AVERAGE
MALE ˂ 11.2 11.2 - 13.3 13.4- 15.5 15.6-17.8 ˃ 17.8
FEMALE ˂ 12.2 12.2 - 15.3 15.4- 18.5 18.6- 21.8 ˃ 21.8

3. Reaction Time Assessment: Stick Drop Test

Objective: To measure the reaction time.
Equipment: ruler
Procedure:
a.) A partner holds a ruler in front of you.
b.) Place your index finger and thumb on the side of
the 50cm without contact. Hold the ruler vertically with
1 pointing downward.
c.) Your partner will drop the ruler without your knowledge
and you must catch it with your finger and thumb.
d.) Record the level at the point where his/her index finger lies.

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 4. Coordination Assessment: Paper Juggling
Objective: To assess your hand- eye coordination.
Equipment: balled paper, stopwatch
Procedure:
a. Stand straight.
b. Juggle the paper alternately right and left hands for 3 minutes. Once it falls,
stop the time.

RATING SCORE
EXCELLENT ˃35
GOOD 30-35
AVERAGE 20-29
FAIR 15-19
POOR ˂15

5. Balance Assessment: Stork Balance Stand Test

Objective: To measure your balance with a one foot
Equipment: stopwatch
Procedure:
a.) Stand straight. Put your hands on your hips.
b.) Raise one foot (non- supporting foot) on his side of your
knees of your supporting leg.
c.) Raise the heel to balance the ball on your foot as the time starts. Time stops
when your hand/s come off the hips, your foot wobbles or moves in any direction and
the heel of your non- supporting foot fails to connect with knee of your supporting foot.

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 d.) Do it with the other leg.

RATING SCORE
EXCELLENT ˃50 sec
GOOD 40-50 sec
AVERAGE 25-39 sec
FAIR 10-24 sec
POOR ˂10 sec

6. Power Assessment: Standing Long Jump

Objective: To measure the leg power
Equipment: tape measure and meter stick
Procedure:
a.) Stand behind the take-off line making sure that the tip of your shoes does
not go beyond.
b.) In a crouch position, swing your arms backward and jump forward as far
as you can and land in both feet.
c.) Upon stepping down the floor, spot the mark where the back of the heels
closest to the take- off line.
d.) Do it in two trials and record the farther distance in centimeter.

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 PHYSICAL FITNESS ASSESSMENT CARD

NAME: ___________________________________

HEALTH- RELATED FITNESS TESTS

a. BODY COMPOSITION

Weight Height BMI Classification

b. FLEXIBILITY

c. SIT AND REACH ZIPPER TEST

CM Classification RIGHT ARM LEFT ARM

c. STRENGTH

Number of CURL- Classification Number of PUSH- Classification

UP UP

D.CARDIOVASCULAR ENDURANCE: 3 MINUTE STEP TEST

Heart Rate Per Classification Heart Rate Per Classification

Minute Before The Minute After The
Activity Activity

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 PHYSICAL FITNESS ASSESSMENT CARD
NAME: ___________________________________
SKILL- RELATED FITNESS TESTS

A. SPEED: 40 SPRINT
Time Classification

B. AGILITY: HEXAGONAL AGILITY TEST

Clockwise Time Counter Average Classification

Clockwise Time

C. REACTION TIME: STICK DROP TEST

1ST Trial 2nd Trial 3rd Trial Middle Score

D. COORDINATION: PAPER JUGGLING

Time Classification

E. BALANCE: STORK BALANCE STAND TEST

Right Foot Time Classification Left Foot Time Classification

F. POWER: STANDING LONG JUMP

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Examples of Warm-up and Cool Down Exercises:
Upper Neck or Trap Stretch
Hold your head with one hand, then
slightly pull your head toward your
shoulder in 30 seconds. Repeat with the
other side.
Anterior Shoulder Stretch
Place your one arm in front of your
body, palm facing down hen hold your
elbow using the other arm. Hold for 30
seconds and repeat on the other side.
Standing One-Leg Hold
Balance and hold the weight of your
body in one foot then lift one foot at the
back of your thigh. Hold it with your
hands in 30 seconds and repeat with
the other foot.
Quad Stretch
Kneel with your right leg in 90degree
position. Your right leg will support your
weight, then move upward with your
torso and tuck the pelvis to increase the
stretch. Hold it for 30 seconds then
repeat to the other side.
Forward/ Side Bend Stretch
Position yourself in a wide stance. Keep
your body and torso parallel to the floor.
Straighten your legs and put your
weight on your heels then reach forward
on the floor. Repeat this in sideward
right and left for 30 seconds.

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 What I Need to Know

Regular exercise and physical activities are very much essential in maintaining
the general fitness of the body for good life. A person who does not involve in these
activities will suffer hypokinetic disease.

Physical activity won't just happen. Most activities require planning- starting and
maintaining a physical activity program does too.

This module will help you learn about the concept of an exercise program. It will
help you explore different principles of fitness training that could be an aid for you to
stay physically and mentally fit. Others are exercising but are not getting the full benefits
that exercise can provide. By planning out some exercise programs you can make sure
that you are not wasting time.

After reading this module, you should be able to prepare an exercise program.
Specifically, you are expected to:
1. explain the different principles of fitness training;
2. create an exercise program applying the FITT Principle ;
3. appreciate the value of warm-up and cool down exercises through creating a
routine.
In going through the module, you have to extend your patience in understanding,
analyzing what you are reading. Follow the directions and/or instructions in the
activities. Answer the entire given tests and exercises carefully. Comply the required
activities provided.

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 What is It
Exercise Program is a planned activity detailing a range of physical exercises
and the amount of time each exercise should be performed where it is typically
designed to individuals' needs.
What are some points to keep in mind when you design your exercise program?
1. A Goal or Aim
2. Have a Maximum Heart Rate and Target Heart Rate
3. Apply the Principles of Training
4. Plan a Training Session
5. An Exercise Log To Monitor Your Progress

Points to
remember ....

An exercise program that is designed specifically for you is a great way to

stay physically and mentally fit. It also provides many other benefits, including:
→ improved condition of the heart and lungs
→ increased muscular strength, endurance and motor fitness
→ improved muscle tone and strength
→ weight management
→ better coordination, agility and flexibility
→ improved balance and spatial awareness
→ increased energy levels
→ reduced risk of chronic disease (such as type 2 diabetes and heart
disease
→ improved sleep and brain health
→ improved general and psychological wellbeing

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 A SMART Guide to Goal Setting
When taking on any challenge, it's good idea to define your goals. You should
identify what you want to accomplish and how you will carry out your plan. We have two
types namely:
1. Short Term Goal. It should be developed with a limited amount of time in mind.
Example: A 12-year-old athlete is aiming to improve his road running time
over 2 kilometers by 10 seconds each week.
2. Long Term Goal. It is something you want further in the future, and it requires
time and planning.
Example: A boy is aiming to be running a total distance of 10 kilometers by
the end of the school year.

Setting Realistic and Attainable Goals by Following the SMART Acronym

What does the What does it mean?

Letter letter stand for?
S Specific Write down what you want to achieve
Write down amount, time, days and other measure
M Measurable factors
A Attainable Your goals should be realistic
R Relevant Your goals should be important
T Trackable Recording your progress helps you see what you have
achieved

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 Read to understand....

Understanding the Principles of Fitness Training

The basic training principles are rules to follow which describe how the body
responds to the physiological stress of physical activity. These principles provide the
conceptual foundation for safe and effective physical program design.
The physical fitness activities should follow these training principles to get the
most out of the training.
Principles of Fitness Training

1. Principle of Overload

It is the most basic of all fitness principle. It specifies that you must perform
physical exercise than normal amounts (overload) to get an improvement in
physical fitness and health benefits.
Example: If improvement in muscular strength is the goal, the muscle must be
exercised with greater weight than normal.

2. Principle of Specificity
It indicates that you will train a specific energy system and specific muscle groups in
order for them to improve

Example: If you want to develop the cardiovascular endurance, design a training

program that primarily utilizes a particular energy system.

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3. Principle of Progression
It indicates that load could be increased gradually overtime to remain effective and safe for
best results.

Example: Week after week, the overload could be adjusted until the desired level of
fitness is attained.

4. Principle of Variation

Variation into a training program maintains individual's interest.It lessens boredom and
overcome periods where there seem to be little progress.

Example: A change of pace while still making progress toward desired goals.

5. 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.
Example: An individual may work one day on improving upper body strength
and devote the next day's training to working lower body strength.

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 Now that you have understood
the principles of Fitness
Training, let's proceed to the
variables for developing the
overload principle which is the
FITT formula.

The FITT Formula

A well-designed physical activity plan will outline how often (Frequency), how long
(Time), and how hard(Intensity) a person exercises, and what kind of exercises
(Type)are selected. FITT principle is a formula in which each letter represents a factor
important in determining the correct amount of physical activity.

■ Frequency refers to the number of exercise sessions per week.

■ Intensity is the degree of effort put forth by an individual during exercise.

■Time is the duration of the length of the activity, or how long an exercise must be
performed to be effective.

■Type is the mood of exercise being performed. It should be guided by the fitness goal
to be achieved.

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 So, what have you
learned? Let's continue.

Cardiorespiratory or Physiological Fitness Training

An individual who possesses a high level of cardiorespiratory fitness is less
susceptible to generative diseases. That is why the Department of health

encourages us to participate in physical exercises. Cardiorespiratory fitness involves an

understanding of the following:
A. The heart is a pump. It pumps blood in all parts of the body. Blood contains
oxygen, nutrients, waste that needs to be eliminated and antibodies that fight infection
and maintain body temperature. It is important to have a strong heart for it to function
and perform adequately and effectively.
B. Heart Rate is the number of times the heart beats per minute and is counted
by putting slightly pressure on any artery in the body where pulsations can be felt.
■ Resting Heart Rate is when you are calm and relax, your pulse is slower
and is best determined right after waking up in the morning.

How to Measure Resting Heart Rate?

It should be measured first thing in the morning with your index and middle
finger and stopwatch. Once you find your pulse, count how many beats occur in 10
seconds and multiply this number by 6.
Example: (11 beats in 10 seconds) x 6 = 66 bpm
■ Maximum Heart Rate (Hrmax) is the fastest and hardest your heart can beat
when doing activity.

Formula :Hrmax= 220- age

Ex: 220-12=208 bpm

■ Target Heart Rate or Training Heart Rate (THR) is a desired range of heart
rate reached during aerobic exercise which enables one’s heart and lungs to receive the
most benefit from workout.

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 Target Heart Rate Calculation:

1. 220- Your Age =_______

2. _______x .70 = Target Heart Rate

Example: 220 - 18 = 202 bpm

Note: 220 = constant and highest possible beats

Remember This!!!!!
per minute
There are three things every
Exercise Program should have:

1. Warm- up Exercises
. 2. Major Exercise Focus
□ Flexibility Exercises
□ Strength Exercises
□ Endurance Exercises
3. Cool-down Exercises

Warm-Up Phase
Warm up exercise is a preparation for an intensive physical exercise. An
effective warm-up increases both the respiratory rate and the heart rate. This helps
increase the body's core temperature, while also increasing the body's muscle
temperature through an increase in the delivery of oxygen and nutrients to the working
muscles. A warm-up should consist of light physical activity for 5 to10 minutes of
exercise, such as walking and slow jogging.

Flexibility Exercises

This phase of exercise follows immediately after warm-up. It is done by doing

gradual stretching activities from upper to lower activities. There are different ways to
stretch your muscles: static and dynamic stretching

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Which Stretching Works Best?

Static Stretches are more appropriate in the cool down as they realign muscle
fibers and re-establish their normal range of movement. These stretches should be held
for at least 10 seconds.

Dynamic Stretches are exercises that prepare the muscles for active contraction.
However, they do not cause long- term improvement in flexibility because of the short
stretching time.

Cool Down Phase

This phase of exercise follows immediately after doing an intensive physical

exercise. It is done by doing gradual stretching activities from upper to lower activities. It
helps muscles to relax, and slowly go back to its normal range of movement. Cool down
exercises

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