HEALTH OPTIMIZING

PHYSICAL EDUCATION
(HOPE I)
 Physical Fitness
Refers to the ability of your body systems to work together
efficiently to allow you to be healthy and perform activities of
daily living.
It is a combination of
HEALTH FITNESS & BODY FITNESS
HEALTH FITNESS
Refers to our body’s ability to fight diseases off

BODY FITNESS
Refers to the ability to do strenuous physical or sports activities
w/o getting tired easily.
Health Related Fitness Components
1. BODY COMPOSITION- combination of all tissues that
make up the body, like fluids bones and muscles.
2. CARDIOVASCULAR ENDURANCE- ability of the heart
& the other organs to work efficiently & supply oxygen
to the body.
3. FLEXIBILITY- ability to move a joint w/o pain over its
entire range of motion.

4. MUSCULAR ENDURANCE- ability to use muscles for a

long period of time w/o tiring.
5. MUSCULAR STRENGTH- ability of the
muscles to lift heavy weights & exert force at
a time.

These related components are primarily associated

w/ disease prevention & functional health
participating in our regular health related fitness
activities.

It helps you control your weight, prevents diseases &

illness, improves your mood, boosts energy &
promotes better sleep.
 Skill Related Fitness Components

1. AGILITY- The ability to move your body quickly and

easily, body control & positions.
2. BALANCE- An even distribution of weight enabling
someone or something to remain upright and steady, steadily
standing or moving

3. COORDINATION- The ability to use different parts of the

body together smoothly and efficiently, body parts working
together.

4. POWER- Strength & speed in motion

5. REACTION TIME- signal and movement

6. SPEED- quick movement of the body.

These components allow us to do

various physical activities
Ways on How to Assess
and Keep Ourselves
Fit and Healthy
 BODY MASS INDEX
(BMI)
WEIGHT(in kilograms)- The heaviness
or lightness of a person
HEIGHT(in meters)- The distance
between the feet on the floor to the
top of the head in standing position.
COMPUTE FOR YOUR BMI using this
formula:
 BMI equals WEIGHT IN KILOGRAMS over HEIGHT
IN METERS SQUARED
 ZIPPER TEST
It’s purpose is to test the flexibility of the
shoulder girdle.
a. Stand straight raise your right arm bend your elbow
and reach back as far as possible.
b. Test the right shoulder extend your left arm down
and behind your back bend your elbow up across
your back and try to reach your fingers over those
of your right hand. As if to pull a zipper or scratch
between the shoulder blades.
 To test the left shoulder repeat procedures a and b
w/ the left hand over the shoulder.
 For the partner, observe whether the
finger touched or overlapped each other.
 IF FINGERS DON’T OVERLAPPED,
measure the gap between the middle
fingers of both hands.
 RECORD THE DISTANCE IN CENTIMETER
use a guide as scoring
 SCORING record the zipper test to the
nearest 0.1 centimeter.
 3-MINUTE STEP TEST

To test the Cardiovascular Endurance.

 You will need a step a height of about 12 inches or

you may use a step of your stairs.
 For the TESTER/PERFORMER record the RESTING
HEART RATE.
 Stand at least 1 foot away from the step.
 Trunk upright and eyes looking straight ahead.
 Observe proper breathing inhale through the nose
exhale through the mouth.
 3-MINUTE STEP TEST
 After the exercise stand and locate your pulse in 5
seconds or at the signal start to get the heart rate.
 Don’t talk while taking the pulse beat.
 Count the pulse beat for 10 seconds and multiply it by 6.
 FOR THE PARTNER as the student assumes the position in
front of the step signal READY and GO!
 Start the stopwatch for the 3-minute step test
 After the step test allow the performer to locate his/her
pulse in 5 seconds give the signal to count the pulse beat.
 Let the performer count his/her pulse beat for 10 seconds
and multiply it by 6.
 Record the 60-second heart rate after the activity.
 STANDING LONG JUMP
To measure the explosive strength and power of the
leg muscles.

FOR THE TESTER/PERFORMER:

 Stand behind the TAKE-OFF LINE
 With feet parallel to each other the tips of the shoes
should not go beyond the line.
 BEND KNEES, SWING ARMS BACKWARD, SWING
ARMS FORWARD AS YOU JUMP, LAND ON BOTH FEET.
 Try to jump as far as you can, do not control the
momentum of the jump, you must land on both feet.
 Perform the test TWICE in succession.
 Standing Long Jump

FOR THE PARTNER:

 Place the zero point of the tape measure at
the take-off line after the jump,
SPOT THE MARK where the back of the heel of
the tester or performer landed nearest to the
take-off line.
SCORING:
 Record the BEST DISTANCE in meters to the
nearest 0.1 centimeters.
 Hexagon Agility Test

To measure the ability of the body to move in different

directions quickly.
 Length of each side is 18 inches
 Each angle is 120 degrees
FOR THE TESTER/PERFORMER:
 Mark a starting point stand w/ both feet together
inside the hexagon, facing the marked starting side.
 At the signal GO! Using the ball of the feet, w/arms
bent in front, jump CLOCKWISE over the line and
back over the same line inside the hexagon.
 Hexagon Agility Test

 Continue the pattern w/all sides of the

hexagon REST FOR 1 MINUTE.
 Repeat the test COUNTER CLOCKWISE
FOR THE PARTNER:
 Start the time at the signal GO! And STOP
once the performer reached the side before
He/She started.
 RECORD THE TIME OF EACH REVOLUTION
(the number of turns in one minute)
 Hexagon Agility Test

 Restart the test if the performer…

a. Jumps on the wrong side
b. Steps on the line
SCORING:
 Add the time of the 2 revolutions and
divide it by 2 to get the average.
 Record the time in the nearest minutes
and seconds.
 Stick Drop Test
To measure the time to response to a
stimulus.
FOR THE TESTER/PERFORMER:
 Sit on a chair next to a table so that the elbow and
lower arm rests on the table comfortably.
 so that only the fingers and the thumb extend
beyond.
 The fingers and the thumb should at least be 1 inch apart.
 Catch the ruler or stick w/ the THUMB and INDEX
FINGER w/o lifting the elbow from the table as the
partner drops the stick or the ruler.
 Stick Drop Test

 Hold the stick or ruler while the partner read the

measurement.
 Repeat all the steps THRICE
FOR THE PARTNER
 Stay at the back of the tester/performer.
 Hold the stick or ruler at the top.
 Allowing it to dangle between the thumb and fingers
of the performer.
 Hold the ruler stick so that the 12 inch mark is even
between the thumb and the index finger.
 Stick Drop Test
 No part of the hand of the performer should
touch the ruler stick.
 Drop the ruler w/o warning and let the tester
catch it w/ his/her thumb and index finger.
 Record the score on the upper part of the
thumb.
SCORING:
 Record the middle of the three scores.
 In case where the two scores are the same the
repeated scores shall be recorded.
 Juggling

To measure the coordination of eye and hand.

FOR THE TESTER/PERFORMER
 Hit the sipa alternately w/ the right palm and
left palm upward.
 The height of the material being tossed should
be at least ABOVE THE HEAD.
FOR THE PARTNER:
 Count how many times the tester/performer
has hit the material w/ the right and left hand.
 Juggling

STOP THE TEST WHEN:

 THE MATERIAL DROPS
OR AFTER 2 MINUTES
 There shall be 3 TRIALS
SCORING:
Record the highest number of hits
the performer has done.
 Stork Balance Stand Test
To assess one’s ability to maintain equilibrium
(equilibrium-refers to the body at rest or
motionless)
FOR THE TESTER/PERFORMER
 Remove the shoes and place hands on the hips.
 Position the RIGHT FOOT ON THE SIDE OF
THE KNEE on the left foot.
 RAISE THE LEFT HEEL to balance on the ball of
the foot.
 Do the SAME PROCEDURE WITH OPPOSITE FOOT.
 Stork Balance Stand Test
FOR THE PARTNER:
 Start the time as the heel of the performer is
raised off the floor.
STOP THE TIME WHEN:
 The hands come off the hips
 The supporting foot hops or moves in any
direction
 The non supporting foot loses contact w/ the
knee
 The heel of the supporting foot touches the floor.
 Stork Balance Stand Test
 There shall be 3 trials.
SCORING:
 Record the time for both feet to the nearest
second.
 Get the average of the 3 trials for the left
and right foot.
 Get the average of the final score of the left
and right foot.
 Divide the score by 2 to get the average
percentage score.
 PHYSICAL ACTIVITY

Requires the use of skeletal muscles that

utilizes energy.

PHYSICAL ACTIVITY CLASSIFIED IN 4 DOMAINS

1. OCCUPATIONAL
2. DOMESTIC
3. TRANSPORTATION
4. LEISURE TME
 OCCUPATIONAL

These are the activities you do at

your workplace.

 Imagine that you are already at your

immersion, lifting computers, filling
documents, or walking from one
office to another.
 DOMESTIC

These are the activities you do at

home.

 Washing clothes and dishes,

gardening, carpentry or repairing
furniture, baking home cooked
cookies, or cleaning the house.
 TRANSPORTATION

These are the activities that involves

travelling.

 Riding a jeepney, tricycle, motorcycle

or bicycle.
 LEISURE TIME

These are the activities you do

during recreational activities.

 Playing, swimming, hiking or craft

making.
 EXERCISE
Is a planned structured repetitive
body movements that someone
engages in for the purpose of
improving or maintaining physical
fitness or health.

 Here are the activities that would make

you physically fit.
 EXERCISE
AEROBIC-Are also called endurance activities w/c
people move their large muscles in a rhythmic manner
for sustained periods. (Running, jumping rope, walking)
Muscle-Strengthening- is a kind of activity that includes
resistance training and lifting weights, causing your
muscles to work or hold against an applied force or
weights.(heavy gardening such as digging & shoveling,
climbing stairs)
Bone-Strengthening- Weight bearing or weight loading
activity produces a force on the bones that promotes
bone growth and strength.(running, jumping rope)
 BARRIERS TO PHYSICAL ACTIVITIES

• LACK OF TIME
• NO SOCIAL SUPPORT
• LACK OF ENERGY
• LACK OF MOTIVATION
• FEAR OF INJURY
• LACK OF SKILL
• HIGH COSTS
• LACK OF FACILITIES
• WEATHER CONDITIONS
 EATING HABITS

Refers to why and how people eat w/c

food we eat and w/ whom they eat with.
 Being physically fit also includes eating
right.
 As well as the ways people obtain, store,
use and discard food.
 There are also factors that influence our
eating habits.
 INFLUENCES TO FOOD CHOICES

 Individual preferences.
Cultural Influences
Social Influences
Religious Influences
Economic Influences
Environmental Influences
Political Influences
 INFLUENCES TO FOOD CHOICES

Individual preferences- Food

preference, food intake, and eating
behavior are heavily influenced by
taste.
 Personal factors, influence food
choices differently from person to
person.
 INFLUENCES TO FOOD CHOICES

Cultural Influences- Culture is a key

element that influences consumers' food
choices and their food-related attitudes and
beliefs.
 It modulates their behavior, adjusts their
sense of taste, and guides their preferences.
 Consumers’ cultural background influences
how they perceive food, and this affects how
much they will use and accept the food.
 INFLUENCES TO FOOD CHOICES

Social Influences- Refer to the

impact that one or more persons has
on the eating behavior of others.
 We eat more with our friends and
family than when we eat alone
and the quantity of food increases
as the number of fellow diners grows.
 INFLUENCES TO FOOD CHOICES
Religious Influences- In religion, food
is one of the most important parts of religious
ceremonies.
 The role of food in religious culture is an important
part of showing respect among their communities
and many of these religions obey the religious
commandments, hence food is prepared in different
ways.
 For example, Muslims will not eat meat such as beef or
lamb that has not been slaughtered by the halal method,
while those of the Jewish religion will only eat foods that
are Kosher.
 INFLUENCES TO FOOD CHOICES

Economic Influences- Economic

factors play a crucial role and
could affect personal nutrition
status and health.
 Economic decision factors such as
food price and income do
influence people's food choices.
 INFLUENCES TO FOOD CHOICES

Environmental Influences- These

are aspects of a setting,
atmosphere, or location that
influence an individual's choices.
 Marketing, climate, weather, price,
and availability are examples of
environmental factors.
 INFLUENCES TO FOOD CHOICES

Political Influences- Is a term which

encompasses not only food policy, but all aspects of
the production,
control, regulation, inspection, distribution and consu
mption of commercially grown, and even sometimes
home grown, food.
 Government policies around food production,
distribution, and consumption influence the
cost, availability, and safety of the food
supply domestically and internationally.
 3 WAYS OF IMPROVING
EATING HABIT
To improve our eating
habits it will require us to:
REFLECT
REPLACE
REINFORCE
 3 WAYS OF IMPROVING
EATING HABIT
 REFLECT- on all our specific eating
habits both bad and good and
your common triggers for
unhealthy eating.
 REPLACE- your unhealthy eating
habits w/ healthier ones
 REINFORCE- your new healthier
eating habits