Grade 9- Physical Education- Q1

PHYSICAL FITNESS TEST (PFT) - is the ability of the muscles to function effectively and efficiently without undue fatigue in
Work and daily activities.
 is a set of measures designed to determine a student’s level of physical fitness. It involves
two categories of physical fitness, ”Health Related Components” and “Skill Related
Components”

Factors considered 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 household 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 his /her spare time after
doing his/ her spare time after doing his/her normal daily routine. This activity is what we call “leisure” that may include
the following:
 Disco Dancing
 Reading Books/listening to music
 Playing with your favorite sports
 Chatting and updating with your friend and relatives.
3. Meeting Emergencies (Emergency) – are the unexpected events needed to use our strength and energy unexpectedly,
these include:
 Community involvement during calamities
 Grieving
 Facing/ solving issues within the family and the community
PHYSICAL FITNESS TESTING- 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.
HEALTH RELATED COMPONENTS – referred to those physical attributes which enable a person to cope with the requirement
of daily living and the appropriate body mass index (BMI).
5 HEALTH RELATED COMPONENTS OF FITNESS
1. BODY COMPOSITION- relative percentage of body fat mass ratio compared to lean body mass.
BMI (Body Mass Index)-is a value derived from the mass (weight) and height of a person.
WAIST CIRCUMFERENCE—to measure visceral fat which contributes to more risk of cardiovascular disease and
diabetes than fat located in other areas.

BODY MASS INDEX (BMI)

BMI CLASSIFICATION
Below 18.5 Wasted / Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 - above Obese

BODY WAIST CIRCUMFERENCE

MEN WOMEN
Risk Centimeter Inches Centimeter Inches
Very High ˃120 ˃47 ˂110 ˂43.5
High 100-120 39.5-47 90-109 35.5-43
Normal 102 40 88 34.6
Low 80-99 31.5-39 70-89 28.5-35
Very Low ˂80 ˂31.5 ˂70 ˂28.5

Methods of Measuring Body Composition:

 Bioelectrical Impedance Analysis (BIA)- usually use by fitness gym to estimate the body fat percentage.
 Hydrostatic underwater weighing: Hydrostatic Testing involves being weighed on dry land followed on an
underwater scale.
  DEXA (dual-energy x-ray absorptiometry) scans: typically used for measuring bone mineral density but can
also accurately measure body composition and usually performed at radiology centers and may or may not be
covered by insurance.
2. CARDIOVASCULAR ENDURANCE OR STAMINA- (Cardiorespiratory endurance or Aerobic Fitness) –refers to your
body’s ability to efficiently and effectively intake oxygen and deliver it to your body’s tissues through the heart,
lungs, arteries, vessels, and veins.
 3 Minute Step Test- Measure Cardiovascular Fitness Level based on how quickly your heart rate returns
to normal after exercise.
BENEFITS IN ENGAGING A REGULAR CARDIOVASCULAR EXERCISES:
 Maintain or improve the efficient delivery and uptake of oxygen to your body’s systems
 Enhance cellular metabolism
 Ease the physical challenges of everyday life
3. FLEXIBILITY-refers to the ability of muscles and joints to move with ease through their full range of motion.
 Sit and Reach- one of the linear flexibility tests which helps to measure the extensibility of the hamstrings and
lower back.
 Zipper Test- to test the flexibility of the shoulder girdle.
Other Flexibility exercises:
Yoga Shoulder Stretch Static Stretching Biceps Stretch
Pilates Dynamic Stretching Butterfly Stretch Ballistic Stretching
Standing Quad Stretch Side Bend Stretch Chin to Chest Stretch Piriformis Stretch
Standing Hamstring Stretch Chest Stretch Hip Flexor Stretch Knee to Chest Stretch
Standing Calf Stretch Chest Stretch Side Lunge Forward Lunge
Triceps Stretch Uttanasana (forward fold) Upper Back Stretch Figure four Stretch

How to increase flexibility:

 Static Stretching- where you hold a stretch for 10-30 seconds at a time.
 Active Stretching-such as lifting your leg and holding it there, uses the contraction of the opposing muscle to relax the
muscle being stretched.
 Dynamic Stretching- such as barre, yoga, tai chi or pilates
 Passive Stretching- also called relaxed stretching, is where you assume a stretch position and hold it with the assistance of
another part of your body, a partner, or an apparatus like a strap.
 Isometric Stretching- uses resistance to alternate between relaxing and contracting the muscle.
4. MUSCULAR STRENGTH – refers to the amount of force a specific muscle group can produce in one, all –out effort.
STRENGTH- is the ability of the muscle to generate force against physical objects.
 Basic Planking-measures strength /stability of the core muscles.
 Push Ups- measures the strength of the upper extremities
 Curl Ups- Measures the strength of the abdominal muscles.
5. MUSCULAR ENDURANCE-is one of the two factors that contribute to overall muscular health as a particular muscle
group’s ability to continuously contract against a given resistance. The extent to which you focus on should be
directly related to your health or fitness goals
Example Physical Activities:
 Long Distance Cycling- To pedal a bike over a long distance, often up steep inclines, cyclists must develop fatigue-
resistant muscles in their legs and glutes.
 Holding a Plank- to develop core strength
 Isometric Exercise- the longer you can contract your abdominals and keep your body in a steady position, the greater
endurance you have through your hips, abs, and shoulders.
 High Repetition Strength Training- a high level of endurance training regimens and sport specific activity for the athlete.
SKILLS RELATED FITNESS- is the ability to perform during games and sports; it is also called performance fitness. This consists
Of six components: Agility, balance, coordination, speed, power and reaction time.
1. SPEED - amount of time it takes the body to perform specific task.
 40 M Sprint- the test involves running a single maximum sprint over 40 meters with time recorded to measure
the individual running speed
2. AGILITY- ability to rapidly and accurately change the direction of the whole body in space.
 Hexagonal Agility Test- the test involves quickly jumping in and out of a hexagonal shape to measure the ability of
the body to move in different directions quickly.
3. BALANCE- ability to maintain equilibrium while stationary or moving.
 Stork Balance Test- Requires the person to stand on one leg, up on the ball of the foot for as long as
possible.
4. COORDINATION- ability to use senses and body parts in order to perform motor tasks smoothly and accurately.
  Juggling Test- works your core and tones your legs by requiring your lower body to maintain balance while your
arms are doing work. It utilizes the body mechanics in which we normally do not engage.
5. POWER- amount of force a muscle can exert.
 Standing Long Jump- measure the explosive strength and power of the leg muscles.
6. REACTION TIME –the ability to respond quickly to stimuli
 Stick Drop Test- aims to determine how long will it take for a person to respond when an object dropped by
measuring how far the object may fall before being caught
FITNESS FALLACIES VERSUS FITNESS FACTS
FITNESS FALLACIES VERSUS FITNESS FACTS
Taking a bath after a strenuous physical activity is Bath cleanses the body and has been proven to be highly hygienic.
bad.
Drinking cold water after or during exercise should Drinking water while training is a must. When an individual fails to
be avoided. drink, the salt in the bloodstream and muscles can induce spasm and
such reaction is bad for blood circulation.
Lifting weight could stop or hinder one’s growth. Lifting heavy objects does not impede an individual’s growth. If a
child follows the RDA (Recommended Daily Allowance) he will grow
tall and healthy.
Involvement in strenuous activities during Physical acts help lessen the discomfort of dysmenorrhea and help
menstruation period is dangerous and might damage the flow of menstruation better. However, when the flow of blood is
reproductive organs. beyond the normal flow, it is suggested to refrain from participating
to any activities.
Using machines can help an individual lose weight To use outside forces like machines instead of our own muscles in
immediately. somewhat ineffective.
People who exercise regularly live longer and Having a long life does not only depend on exercise; it is one of the
healthier. many aspects of life.

EATING HABITS (FOOD HABITS)-refers to why and how people eat, which foods they eat, and with whom they eat, as well as
the ways people obtain , store, use and discard food. Individual , social, cultural, religious, economic, environmental and
political factors all influence people’s eating habits.

DAILY NUTRITIONAL GUIDE PYRAMID- a daily nutritional guide divided into levels of recommended consumptions.
PINGGANG PINOY- the healthy food plate for Filipino adults.

FOOD GUIDE FROM PINGGANG PINOY

 Eat a variety of foods every day to get the nutrients needed by the body
 Breastfeed infants exclusively from birth up to 6 months, then give appropriate complementary foods while continuing
breastfeeding for 2 years and beyond for optimum growth and development.
 Eat more vegetables and fruits every day to get the essential vitamins, minerals and fibre for regulation of body
processes.
 Consume fish, lean meat, poultry, eggs, dried beans or nuts daily for growth and repair of body tissues.
 Consume milk, milk products and other calcium-rich foods, such as small fish and shellfish, every day for healthy bones
and teeth.
 Consume safe foods and water to prevent diarrhoea and other food and water-borne diseases.
 Use iodized salt to prevent iodine deficiency disorders.
 Limit intake of salty, fried, fatty and sugar-rich foods to prevent cardiovascular diseases.
 Attain normal body weight through proper diet and moderate physical activity to maintain good health and help
prevent obesity.
 Be physically active, make healthy food choices, manage stress, avoid alcoholic beverages and do not smoke to help
prevent lifestyle-related non-communicable diseases.
OBESITY- is a complex, chronic disease with several causes that lead to excessive body fat and sometimes, poor health. Body fat
itself is not a disease, of course. But when your body has too much extra fat, it can change the way it functions. These changes
are progressive, can worsen over time, and they can lead to adverse health effects.
 Is commonly defined as having too much body mass.
 Overweight and Obesity are caused by many factors including behaviours like eating patterns, lack of sleep or physical
activity, and some medicines, as well as genetics and family history.
 Are defined as abnormal or excessive fat accumulation that presents a risk to health.
 A body mass index over 25 considered overweight, and over 30 is obese.
METABOLISM- is the set of life sustaining chemical reactions in organisms.
-can also refer to the sum of all chemical reactions that occur in living organisms, including digestion and the transportation of
substances into and between different cells, in which case the above described set of reactions within the cells is called
intermediary metabolism.
3 MAIN PURPOSES OF METABOLISM:
1. The conversion of the energy in food to energy available to run cellular processes
2. The conversion of food to building blocks for proteins, lipids, nucleic acids, and some carbohydrates
3. Elimination of metabolic wastes.
ENZYME- catalysed reactions allow organisms to grow and reproduce, maintain their structures, and respond to their
environments.
CHRONIC INFLAMMATION- has many adverse health effects. One way that it affects your metabolism is by contributing to
Insulin resistance. This means your body can no longer use insulin to efficiently lower blood glucose and blood lipid
levels.
BLOOD LIPID LEVELS- sugars and fats in your blood
METABOLIC SYNDROME-is a cluster of conditions that occur together, increasing the risk of heart disease, stroke and
type 2 diabetes These conditions include increased blood pressure, high blood sugar, excess
body fat around the waist, and abnormal cholesterol or triglyceride levels.
RELATED DISEASES TO WEIGHT GAIN AND OBESITY:
1. TYPE 2 DIABETES- Obesity specifically raises the risk of Type 2 diabetes seven-fold in people assigned male at birth and
12 fold in people assigned female at birth. The risk increases by 20% for every additional point you gain on the BMI
scale. It also diminishes with weight loss.
2. CARDIOVASCULAR DISEASES- High blood pressure, high cholesterol, high blood sugar and inflammation are all risk
factors for cardiovascular diseases, including coronary artery disease, congestive heart failure, heart attack and stroke.
3. FATTY LIVER DISEASE-excess fats circulating in your blood make their way to your liver, which is responsible for
filtering the blood.
CIRRHOSIS- long-term liver damage
4. CHRONIC KIDNEY DISEASE (CKD)-is a long term condition where the kidneys don’t work as well as they should. It’s a
common condition often associated with getting older.
5. GALLSTONES- Being overweight or having obesity may make you more likely to develop gallstones. Losing weight very
quickly also may raise your chances of forming gallstones.
Gallstones are hard, pebble-like pieces of material, usually made of cholesterol or bilirubin, which develops in your
Gallbladder. When gallstones block your bile ducts, they can cause sudden pain, which means you need medical
attention right away. If left untreated, they can cause complications.
Direct effects of Obesity
1. Asthma - Asthma, also called bronchial asthma, is a disease that affects your lungs. It’s a chronic (ongoing) condition,
meaning it doesn’t go away and needs ongoing medical management.
 2. Sleep Apnea- is a sleeping disorder that can lead to serious health problems, such as high blood pressure and heart
trouble, if untreated. Untreated sleep apnea causes breathing to stop repeatedly during sleep, causing loud snoring
and daytime tiredness, even with a full night’s sleep. Sleep apnea can affect anyone, but most often older men who are
overweight.
3. Obesity Hypoventilation Syndrome - causes you to have too much carbon dioxide and too little oxygen in your blood.
Without treatment, it can lead to serious and even life-threatening health problems
4. Osteoarthritis -i s the most common form of arthritis. Some people call it degenerative joint disease or “wear and tear”
arthritis. It occurs most frequently in the hands, hips, and knees.
5. Back Pain- is an ache or pain anywhere in the back, and sometimes all the way down to the buttocks and legs.
6. Gout - is a common form of inflammatory arthritis that is very painful. It usually affects one joint at a time (often the
big toe joint). There are times when symptoms get worse, known as flares, and times when there are no symptoms,
known as remission.

CAUSES OF OBESITY:
1. Fast and Convenience Foods -highly-processed fast and convenience foods are dietary staples; it’s easy to consume a
lot of calories. These foods are high in sugar and fat and low in fiber and other nutrients, which can leave you hungrier.
2. Sugar is in everything. Sweets and sugary drinks, which have no nutritional value and a lot of added calories. But even
standard foods have high levels of added sugar to make them more appealing and addictive.
3. Marketing and advertising. Pervasive advertising pushes processed foods, sweets and sugary drinks, the products that
we need the least but that the industry needs us to buy the most. Advertising makes these products seem like a normal
and necessary part of everyday life.
4. Psychological factors. Boredom, loneliness, anxiety and depression are all common in modern society, and can all lead
to overeating.
5. Hormones. Hormones regulate our hunger and satiety signals. Many things can disrupt these regulatory processes,
including common things like stress and lack of sleep and less common things like genetic variations. Hormones can
cause you to continue to crave more food even when you don’t need any more calories. They can make it hard to tell
when you’ve had enough.
6. Certain medications. Medications that you take to treat other conditions may contribute to weight gain.
Antidepressants, steroids, anti-seizure medications, diabetes medications and beta-blockers are among them.

PHYSICAL INACTIVITY - is a term used to identify people who do not get the recommended level of regular physical activity.
POOR NUTRITION- refers to deficiencies, excesses, and imbalances in a person’s caloric and nutrient intake.
3 GROUPS OF POOR NUTRITION:
1.  Malnutrition: includes wasting (insufficient weight for height), stunting (insufficient height for age) and
underweight (insufficient weight for age).
2. Micronutrient-related malnutrition: includes a deficiency or excess of micronutrients (important vitamins or
minerals).
3. Overweight, obesity and non-communicable diseases related to diet: heart disease, diabetes, some cancers,
among others.
PHYSICAL ACTIVITY AND PRACTICES THAT PROMOTE A HEALTHY LIFESTYLE
 Eat well- a balanced diet begins when you choose your food. It is important to avoid consuming excess salt, sugar
and certain fats (trans and saturated), and to increase the intake of fruits, vegetables and fiber.
 Eliminate junk food from your diet-These types of foods are rich in calories and can contain large amounts of
salts, sugars, fats and chemical preservatives, which are harmful to health.
 Keep hydrated- By drinking water throughout the day, the body stays hydrated and can purify itself of the toxins
accumulated by a poor diet. It is important to consume water, avoid resorting to carbonated drinks, pasteurized
juices or packaged tea, which contain high amounts of sugar.
 Exercise and engage in physical activity - It is advisable to maintain an adequate level of exercise and physical
activity
Smoking -affect the body weight that could lead to weight loss by increasing the metabolic rate, decreasing metabolic
efficiency, or decreasing caloric absorption (reduction in appetite), all of which are associated with tobacco use. The metabolic
effect of smoking could explain the lower body weight found in smokers.