PE1 Prelim

Page | 1
Physical Education 1
Module 1.0
PHYSICAL FITNESS AND TESTING
• PHYSICAL FITNESS TEST

- a standardized test prepared by the former Bureau of Physical
Education and Schools Sports (BPESS). It gives you information
about the status of your overall physical fitness.
- can be defined as a holistic feeling or state of well-being the ability
to perform and to function your life’s activities without feeling
tired or exhausted. Achieving fitness is a lifelong process. It
should be a part of your lifestyle. An appropriate exercise is
needed even for people with disabilities. Physical fitness
incorporates physical and mental health as well as emotional
satisfaction and self-awareness.
TWO TYPES OF PHYSICAL FITNESS TEST
PRE-TEST POST-TEST
-This test is done in the beginning of -This test is done during the last month
the year which includes fitness test to of the year
determine your fitness status.
The result of both tests serves as the basis for providing continuous
activities or training to maintain one’s fitness.
The Physical components of Physical Fitness
Athletes require a different set of physical components to perform

various tasks. These components are called Skill-related Fitness
Page | 2
Components:
1. Power - refers to a person's ability to transfer energy into force at

a rapid pace also known as explosive body movement. Power is a
combination of strength and speed.
Examples: include putting the shot and vertical jumping.
2. Speed - refers to a person's ability to move fast.

Examples: would be a sprinter running as fast as possible over
100 meters or a defender running across the field to intercept a
football.
3. Agility - relates to the ability to rapidly change the position of the

entire body in space with speed and accuracy.
Examples: changing directions to hit a tennis ball.
4. Coordination - is the ability to use the senses together with body

parts during movement.
Examples: would be jumping or skipping rope.
5. Balance - is the ability to control or stabilize the body when a

person is standing still or moving.
Examples: would be in-line skating.
6. Reaction Time - is the ability to reach or respond quickly to what

you hear, see, or feel.
Examples: playing tennis or table tennis, a baseball player
swinging at a pitch, sprinters starting a 100-meter sprint, or a
soccer goalie saving a ball kicked at the goal.
Page | 3
Ordinary individuals like us need a different kind of physical component
called Health-related Fitness Components:
1. Cardiovascular Endurance - is the ability of the heart and lungs

to work together to provide the needed oxygen and fuel to the
body during sustained workloads.
Examples: would be jogging, cycling, and swimming.
2. Muscular Endurance - is the ability of the muscles to perform

continuously without fatiguing.
Examples: would be cycling, step machines and elliptical
machines. The sit up test is most often used to test muscular
endurance.
3. Muscular Strength - is the ability of a muscle group to exert
force or lift and carry weight.
Examples: would be the bench press, leg press or bicep curl. The
push up test is most often used to test muscular strength.
4. Flexibility - is the ability of a joint or series of joints to move

through an unrestricted, pain free range of motion.
Examples: would be stretching individual muscles or the ability to
perform certain functional movements such as the lunge. The sit
and reach test is the most often used to test flexibility.
5. Body Composition - is used to describe the percentages of fat,

bone, and muscle in human bodies.
Examples: would be your BMI.
Page | 4
Do’s Don’ts
- Do start off moderately - Don’t over exercise
- Do warm up and cool down - Don’t (push toward) on an injury
- Do consult with trainer - Don’t lose concentration
- Do find a workout partner - Don’t dehydrate yourself
- Do watch what you eat and
- Do have fun
The Fundamental Body Movements

You may not think much about simple body movements like walking,
bending, or kicking a ball; however, fundamental body movements are the
building blocks necessary for more complex physical activities. Playing
sports, exercising, and dancing all require a command of simple,
fundamental body movements.
For that reason, students should master these movement concepts during
early childhood development and elementary school physical education.
Studies show that students are more likely to stay active when fundamental
body movements are mastered at that age. When fundamental body
movements are not mastered at a young age, students are unable to
participate in certain physical activities as they grow older. For example, a
student who never learns to dribble a ball cannot later participate on the
middle school basketball team.
Locomotor Movements
- refers to body movements that move the body from one place to
another. They cause the body to travel. There are eight main
locomotor movements. They are categorized as either even or
uneven movements. Even rhythm movements consist of equal,
Page | 5
unvarying actions.
These movements include:

1. Walking
2. Running
3. Hopping
4. Leaping
5. Jumping
Keep in mind that we're referring to the physical education definition of these
movements. Students sometimes confuse the movements and terminology. A
hop is technically defined as springing from one foot and landing on that same
foot. A leap springs from one foot but landing on the other foot. Leaping
movements are commonly used when people jump over objects, like jumping
over a rain puddle.
Uneven rhythm movements consist of unequal actions. They also sometimes

incorporate alternating actions. These movements include:
1. Skipping
2. Galloping
3. Sliding
Note that a gallop is defined as stepping forward and pushing up with one
foot, while the other foot follows. The student lands on the trailing foot. You
might think of it as a rudimentary skip that toddlers do. A slide is similar,
but the lead foot glides forward or sideward while the other foot follows.
The lead foot does not step or push off into the air. Sliding movements are
used in skating and skiing.
Page | 6
Non locomotor Movements
- are also sometimes called axial movements. They are movements of
certain body parts, or even the whole body, without causing the body to
travel. For example, swinging your arms back and forth. Notice that non
locomotor movements are often combined with locomotor movements, such
as walking and swinging your arms.
There are many different Non-Locomotor movements:
1. Bending
2. Flexing
3. Stretching
4. Extending
5. Raising
6. Twisting
7. Rotating
8. Swinging
9. Swaying
10. Turning
11. Shaking
12. Wiggling
Manipulative movements - involve the body as well as objects.
• throwing
• catching
• kicking
• hitting
• striking
• lifting
Page | 7
The Conditioning and Warm Up Program
- A warmup gradually revs up your cardiovascular system by raising your body
temperature and increasing blood flow to your muscles. Warming up may also
help reduce muscle soreness and lessen your risk of injury. Cooling down after
your workout allows for a gradual recovery of pre-exercise heart rate and blood
pressure.
Prepared by:
Mr. Kier Justine Colonia
Mr. Gerold G. De La Peña
Page | 8

PE1 Prelim

Uploaded by

Copyright:

Available Formats

PE1 Prelim

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

PE1 Prelim

Uploaded by

Copyright:

Available Formats

Page | 1

PHYSICAL FITNESS AND TESTING

• PHYSICAL FITNESS TEST

TWO TYPES OF PHYSICAL FITNESS TEST

The Physical components of Physical Fitness

Athletes require a different set of physical components to perform

1. Power - refers to a person's ability to transfer energy into force at

2. Speed - refers to a person's ability to move fast.

3. Agility - relates to the ability to rapidly change the position of the

4. Coordination - is the ability to use the senses together with body

5. Balance - is the ability to control or stabilize the body when a

6. Reaction Time - is the ability to reach or respond quickly to what

1. Cardiovascular Endurance - is the ability of the heart and lungs

2. Muscular Endurance - is the ability of the muscles to perform

4. Flexibility - is the ability of a joint or series of joints to move

5. Body Composition - is used to describe the percentages of fat,

The Fundamental Body Movements

These movements include:

Uneven rhythm movements consist of unequal actions. They also sometimes

There are many different Non-Locomotor movements:

Manipulative movements - involve the body as well as objects.

You might also like