Q1 Topic 1

PHYSICAL EDUCATION
PHYSICAL
FITNESS
Physical fitness is one’s ability
to execute daily activities with
optimal performance,
endurance, and strength with
the management of disease,
fatigue, and stress and
reduced sedentary behavior.
Physical fitness has multiple
Physical Fitness components and is conceptualized as

either performance- or health-
related. The specificity of
performance-related fitness
regarding one’s athletic skill best
relates to an individual’s athletic
performance. Conversely, health-
related fitness is generalized to
health status and is affected
positively or negatively by one’s
habitual physical activity habits.
0 1 HEALTH RELATED
FITNESS
Health-related fitness is characterized 2
by moderate to vigorous physical activity.
Health-related fitness is a better match
for people who are generally unwilling to
components
exercise at high intensities.. of Physical
0 2 SKILL RELATED Fitness
FITNESS
Skill-related physical fitness consists
of those components of fitness that
have a relationship with enhanced
performance in athletic activities
HEALTH
RELATED
FITNESS
BODY
COMPOSITION
Body composition is a universal term used in
the health and fitness industry. Doctors use
body composition to find what percentage of
your body weight is fat. This helps them find
out your level of health. Body composition is
important because someone else can be the
same height and weight as you, but they
might have more body fat and less muscle.
This could lead to different health issues in
them.
Cardiovascular
Fitness
Cardiovascular fitness is the ability to handle
aerobically challenging situations of varying
duration. The leading cause of death in the
United States is heart disease. Improving
cardiovascular fitness can reduce your risk of
developing heart disease by increasing the
efficiency of your heart, lungs, and blood
vessels. The 3 minutes step test indicates a
person's cardiovascular fitness. The
cardiovascular fitness level is indicated by the
heart rate measured for one minute after the
completion of the three minutes of stepping.
Cardiovascular
Fitness
Flexibility
Flexibility training is stretching—lengthening and
loosening muscles and connective tissues to improve
flexibility. You probably know what it means when
someone says they are flexible. It usually means
that they can reach down and touch their toes or
bend deeply into a squat. But the definition of
flexibility is more complicated than simply being
able to do a single stretch. True flexibility is the
ability to move through a range of motion without
pain. An example exercise is the sit and reach. Use
your finger tips to touch the farthest point that
they can reach. Make sure that your knees are not
flexed. this is the basis for getting your score.
Muscular
Strength
Muscular strength relates to your
ability to move and lift objects. It’s
measured by how much force you
can exert and how much weight you
can lift for a short period of time.
Examples of exercises that develop
muscular strength and power include
resistance training, such as
weightlifting, bodyweight exercises,
and resistance band exercises.
Running, cycling, and climbing hills
are also options. The best example
exercise is the push up
Muscular
Endurance
Muscular endurance refers to the ability of a given
muscle to exert force, consistently and
repetitively, over a period of time. It plays a big
role in almost every athletic endeavor. You might
think of muscular endurance as stamina. Long-
distance running is a sport that requires muscular
endurance. During a race, a marathon runner’s body
performs the same movement and stride, over and
over again. This requires their muscles to have an
advanced level of endurance to avoid injury or
extreme fatigue. Example Curl Ups
SKILL
RELATED
FITNESS
SPEED
This measures the capacity of the
body to move from one point to
another following straight line. An
example exercise is the 30-meter
sprint. Run as fast as you can to
finish line when the GO signal is
given. Record the exact time when
you crossed the end line.
AGILITY
Agility refers to a person’s ability to move
their body quickly and easily. This also
includes their ability to quickly change
their direction while maintaining their
balance. An example exercise is the
hexagon agility test. Stand in the middle
of the line in the middle of hexagon line.
On the GO signal jump with your both legs
on the line and jump back to the middle.
BALANCE
Balance refers to a person’s ability to maintain
their equilibrium when moving or when they are in a
stationary position. The best example exercise is
the stork stand test. Stand with your one leg on
the floor and the other leg flexed toward your
knees. On the Go signal start the timer, and tip toe
that is on the floor, stop the timer when you lose
the balance
COORDINATION
Coordination refers to a person’s ability

to perform complex movements due to
the working together of the nervous
system and the muscles of the body.
This is also referred to as a person’s
ability to do two things at the same
time. Example exercise is the paper
juggling. Prepare a crumpled paper like a
size of bond paper. On the GO signal,
juggle it from one palm to another.
Record the number of times you touch
the paper without dropping it
POWER
Power refers to a person’s ability to transfer
energy into force at a rapid pace also known as
explosive body movement. Power is considered to
be a combination of strength and speed. It has also
been defined as the ability to exert muscle force
quickly for this reason some consider it to be a
combination of skill and health-related physical
fitness. Example exercise is the Standing Long
Jump.
REACTION TIME
Reaction time is a skill-related component of physical
fitness that relates to the time between one of your
senses recognizing a stimulus and your body moving in
response. Example exercise is the stick drop test. Sit on
the arm chair with your arm and elbow rested. Leaving the
fingers extended beyond the edge of the armrest. The
tester will drop the meter stick and should catch it with
your thumb and index finger as fast as you can without
moving your arms. This should be done 3 times. Record the
average score.
Pulse Rate is the number of heart beats per
minute based on the number of contractions of
the ventricle. To record your pulse, use a watch
with a second hand then count the number of
beats felt in one (1) minute. The normal heart
rate at rest for children ages 6-17 is 70-100
beats per minute. Adult age 18 years old and
above have a normal heart rate at rest of 60-
100 bpm.
ACTIVITY
TIME!!!
ACTIVITY 1D.1: DO ME!!!
Instruction: Make a video of yourself exercising the 4 components of Health

Related Fitness. Each components must consists of at least 3-4 exercises for
CARDIOVASCULAR FITNESS, FLEXIBILTY, MUSCULAR STRENGHT, and
MUSCULAR ENDURANCE. Upload your video on the link provided in your
perspective GC’s.
NOTE: WEAR YOUR P.E UNIFORM. (If you don’t have yet P.E uniform, any
pants and plain white T-shirt only)
File Name: ex. SECTION_MARIQUIT
Deadline: Today at 10:30 pm. (for those students failed to upload their video on
the said time, the link will automatically closed, and I will NOT ACCEPT uploaded
videos from MESSENGER!!)

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PHYSICAL EDUCATION

Physical fitness has multiple

Physical Fitness components and is conceptualized as

Coordination refers to a person’s ability

Instruction: Make a video of yourself exercising the 4 components of Health

File Name: ex. SECTION_MARIQUIT

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