Lecture no.

1
Physical Education
(First Grading)

Lesson 1 – PHYSICAL FITNESS TESTS extend your left arm down and behind your back, bend your
elbow up across your back, and try to reach/cross your fingers
Body Composition- is the body relative amount of fat-free over those of your right hand as if to pull a zipper or scratch
mass. between the shoulder blades.
Body Mass Index c. To test the left shoulder, repeat procedures a and b with the
left hand over the left shoulder.
Formula for computing Body Mass Index
WEIGHT (in Kilograms)/HEIGHT (in Meters)2 For the partner:
Example: a. Observe whether the fingers touched or overlapped each
30 = 30 = 20.83(Normal) other, if not, measure the gap between the middle fingers of
(1.20)2 1.44 both hands.
b. Record the distance in centimetre.
CLASSIFICATION
BELOW 18.5 Underweight Scoring – record the gap/overlap to the nearest 0.1 centimetre
18.5 - 24.9 Normal
25.0 – 29.9 Overweight Sit-and-Reach
30.0 - ABOVE Obese Purpose-to tests the flexibility of the lower back and
extremities.
1. Weight - the heaviness or lightness of a person.
Equipment
Equipment Tape measure or meter stick
Weighing or Bathroom scale calibrated properly Card board or paper

Procedure Procedure
For the performer: For the performer:
a. Wear light clothing before weighing. a. Sit on the floor with back, head, and shoulder flat on the
b. On bear feet, stand erect and still with weight evenly wall. Feet are 12 inches apart.
distributed on the centre of the scale. b. Interlock thumbs and position the tips of the fingers on the
For the Partner: floor without bending the elbows.
a. Before the start of weighing, adjust the scale to zero point. c. Place hands on top of the card board or paper where the tips
b. Record the score in kilograms. of the middle fingers are at the top edge of the card board or
Scoring – record body mass to the nearest 0.5 kilograms paper. Start the test by pushing the card board or paper slowly
and try to reach the farthest distance possible without bending
2. Height – the distance between the feet on the floor to the the knees.
top of the head in standing position. c. Bounce or jerking movements is not allowed.
Equipment d. Do it twice.
1. Tape measure laid flat to a concrete wall. The zero point
starts at the bottom of the floor. For the partner:
2. L – square a. As the performers assumes the (b) procedure, position the
3. An even and firm floor and flat wall. zero point of the tape measure at the tip of the middle fingers
of the performer.
Procedure b. See to it that the knees are not bent as the performer slides
For the performer: the farthest distance that he could.
a. Stand erect on bare feet with heels, buttocks and shoulders c. Record farthest distance reached in centimeters.
pressed against the wall where the tape measure is attached.
Scoring – record the distance to the nearest 0.1 centimetres
For the partner:
a. Place the L – square against the wall with the base at the top ***
of the head of the person being tested. Make sure that the L – Cardiovascular endurance – is the ability of the heart, lungs,
square when placed on the head of the student is straight and and blood vessels to deliver oxygen to working muscles and
parallel to the floor. tissues, as well as the ability of those muscles and tissues to
b. Record the score in meters. utilize the oxygen. Endurance may also refer to the ability of
Scoring – record standing height to the nearest 0.1 centimetre the muscle to do repeated work without fatigue.
1 meter = 100 centimetre
3-Minute Step Test
***
Flexibility – is the ability of the joints and muscles to move Purpose – to measure cardiovascular endurance
through its full range of motion.
Equipment
Zipper Test 1. Step
Purpose – to test the flexibility of the shoulder girdle. Height of step:
 Elementary – 8 inches
Equipment:
Ruler  Secondary – 12 inches
2. Stopwatch
Procedure 3. Drum, clapper or any similar device
For the performer:
a. Stand erect. Procedure
b. Raised your right arm, bend your elbow, and reach down For the performer:
across your back as far as possible, to test the right shoulder, a. Position at least one foot away from the step or bench.
b. At the signal “Go,” step up and down the step/bench for 3 d. Keep abdominals engaged/contracted; do not let the
minutes at rate of 24 steps per minute. One step consist of 4 stomach drop or allow hips to rise.
beats – that is, up with the left foot (ct. 1), up with the right
foot (ct. 2), down with the left foot (ct. 3), down with the right For the partner:
foot (ct.4). a. Ensure the availability of a mat/smooth flooring or anything
c. Immediately after the exercise, locate your pulse and wait that can protect the forearms.
for the signal to start the counting. b. Give the signal “Start/Go” and start/press the time piece.
d. Don’t talk while taking the pulse beat. c. Make sure that the back of the head, neck, spine and ankles
e. Count the pulse beat in 10 seconds. Multiply it by 6. are in a straight line.
d. Stop the time when the performer can no longer hold the
For the partner: required position, or, when the performer has held the position
a. As the student assumes the position in front of the step, for at least 90 seconds. Holding the plank position beyond 90
signal, “Ready” and “Go”, seconds is considered unnecessary.
start the stopwatch for 3-minute step test.
b. After the test, allow performer to locate his/her pulse in 5 Scoring – record the time in the nearest seconds/minute.
seconds.
c. Give the signal to count the pulse beat. Part II. Skills-Related Fitness
d. Let the performer count his/her pulse beat for 10 seconds
and multiply it by 6. Speed – is the ability to perform a movement in one direction
in the shortest period of time.
Scoring – record the 60-second heart rate after the activity
40-Meter Sprint
***
Strength – is the ability of the muscle to generate force Purpose – to measure running speed
against physical objects.
Equipment
Push-up 1. Stopwatch.
2. Running area with known measurement (40 meters)
Purpose – to measure of upper extremities
Procedure
Equipment For the Performer:
Exercise mats or any clean mat a. At the signal “Ready”, Stand behind the take-off line, the
tips of the shoes should not go beyond the line and assume a
Procedure crouch position.
For the performer: b. At the signal “Get Set”, assume an un-crouch position
a. Lie down on the mat; face down in standard push-up (buttocks up) with both hands on the starting line.
position: palms on the mat about shoulder width, fingers c. At the signal “Go” run to the finish line as fast as you can.
pointing forward, and legs straight, parallel, and slightly apart,
with the toes supporting the feet. For the Partner:
b. FOR BOYS: Straighten the arms, keeping the back and a. set the stop watch to (0) point.
knees straight, then lower the arms until there is 90-degree b. At the signal “Go” start the watch and stop it as the
angle at the elbows (upper arms are parallel to the floor). performer crossed the finish line.
FOR GIRLS: With knees in contact with the floor, c. Record time in the nearest 0:00:01 seconds.
straightens the arms, keeping the back straight, then lower the
arms until there is a 90-degree angle at the elbows (upper arms Scoring – Record the time in nearest minutes and seconds.
are parallel to the floor).
c. Perform as many repetitions as possible, maintaining a ***
cadence of20 push-ups per minute.(2 seconds going down and Power – is the ability of the muscle to transfer energy and
1 second going up). release maximum force at a fast rate.

For the partner: Standing Long Jump

a. As the performer assures the position of push-up, start
counting as the performer lower his/her body until he/she Purpose – to measure the explosive strength and power of the
reaches 90 degree angle at the elbow. leg muscles
b. Make sure that the performer executes the push-ups in the
correct form. Equipment
c. The test is terminated when the performer can no longer 1. Tape measure/meter stick/any measuring device
execute the push-ups in the correct form, is in pain, voluntarily
stops, or cadence is broken. Procedure
For the Performer:
Scoring – record the number of push-ups made. a. Stand behind the take-off line with feet parallel to each
other, the tips of the shoes should not go beyond the line.
Basic Plank b. Bend knees and swing arms backward once, then swing
arms forward as you jump landing on the balls of both feet.
Purpose – to measure strength/stability of the core muscles Try to jump as far as you can.
c. Do not control the momentum of the jump (continuously
Procedure move forward).
For the performer: d. Perform the test twice in succession.
a. assume a push-up position. Rest the body on forearms with
palms and fingers flat on the floor. Elbows are aligned with For the Partner:
the shoulders. a. Place zero (0) point of the tape measure at the take-off- line.
b. Legs are straight with ankles, knees and thighs touching b. After the jump, spot the mark where the back of the heel of
together. either feet of the performer has landed nearest to the take-off
c. Support weight on forearms and toes; make sure that your line.
back is flat. Head, neck and spine are in straight line. c. Record the distance of the two trials.
 For the partner:
Scoring – Record the best distance in meters to the nearest 0.1 a. Hold the ruler or stick at the top, allowing it to dangle
centimeters. between the thumb and fingers
of the performer.
*** b. Hold the ruler/stick so that the 24-inch mark is even
Agility – is the ability to move in different directions quickly between the thumb and index
using combination of balance, finger. No part of the hand of the performer should touch
Coordination, speed, strength, and endurance. the ruler/stick.
c. Drop the ruler/stick without warning and let the performer
Hexagon Agility Test catch it with his/her thumb
and index finger.
Purpose – to measure the ability of the body to move in
different directions quickly. Scoring – Record the middle of the three scores (for example:
if the scores are 21, 18, and
Equipment 19, the middle score is 19). In case where the two
1. Tape measure scores are the same
2. Stopwatch (for example: 18, 18 & 25), the repeated score
3. Chalk or masking Tape shall be recorded.

Hexagon Size ***

a. Length of each side is 24 inches (60.5 cm) Coordination- The ability to use the senses with the body
b. Each angle is 120 degrees. parts to perform motor tasks
Procedure Smoothly and accurately.
For the performer:
a. Stand with both feet together inside the hexagon facing the Juggling
marked starting side.
b. At the signal `Go’, using the ball of the feet with arms bent Purpose – to measure the coordination of the eye and hand
in front, jump clockwise
over the line, then back over the same line inside the Equipment
hexagon. Sipa made of washer with straw (washer is 4.6 grams)
Continue the pattern with all the sides of the hexagon.
c. Rest for one (1) minute. Procedure
d. Repeat the test counter clockwise. For the performer:
a. Hit the sipa alternately with the right and left palm upward.
For the partner: The height of the material
a. Start the time at the signal `Go’, and stop once the being tossed should be above the head.
performer reached the side before the
where he/she started. For the partner:
b. Record the time for each revolution. a. Count how many times the performer has hit the material
c. Restart the test if the performer jumps on the wrong side or with the right and left hand.
steps on the line. b. Stop the test if the material drops.

Scoring – Add the time of the two revolutions and divide by 2 Scoring – Record the number of hits the performer has done.
to get the average.
Record the time in the nearest minutes and ***
seconds. Balance – is the maintenance of equilibrium while stationary
or while moving.
***
Reaction Time – The amount of time it takes to respond to a Stork Balance Stand Test
stimulus.
Purpose – to assess one’s ability to maintain equilibrium.
Stick Drop Test
Equipment:
Purpose – to measure the time to respond to a stimulus. 1. flat, non-slip surface
2. stopwatch
Equipment
1. 24-inch ruler or stick Procedure
2. Arm chair or table and chair For the performer:
a. Remove the shoes and place hands on the hips.
Procedure b. Position the right foot against the inside knee of the left
For the performer: foot.
a. Sit on a chair with arms rest or a chair next to the table so c. Raise the left heel to balance on the ball of the foot.
that the elbow and the lower d. Do the same procedure with the opposite foot.
arm rest on the desk/ table comfortably.
b. Place the heel of the hand on the desk/table so that only the For the partner:
fingers and thumb extend a. Start the time as the heel of the performer is raised off the
beyond. Fingers and thumb should at least be one inch floor.
apart. b. Stop the time if any of the following occurs:
c. Catch the ruler/stick with the thumb and index finger * the hand(s) come off the hips
without lifting the elbow from the * the supporting foot swivels or moves (hops) in any
desk/table as the partner drops the stick. Hold the stick direction
while the partner reads the * the non-supporting foot loses contact with the knee
measurement. * the heel of the supporting foot touches the floor
d. Do this thrice.
Scoring – Record the time taken on both feet in nearest
seconds.