Performance Task #1 - Physical Fitness Assessment

I. Learning Objectives
a. Perform Physical Fitness Test
b. Identify the different components being tested in the Physical Fitness Test; and
c. Evaluate their performance in Physical Fitness Test
II. Learning Content
a. Subject Matter: Physical Fitness Test
b. Reference:
c. Instructional Materials: Ruler, Meter Stick
III. Learning Procedure
a. Preliminary Activities
i. Checking of Attendance and PE Uniforms
ii. Warm Up
b. Development of the Lesson
i. The student will perform Physical Fitness Test
1. Health Related Physical Fitness
a. BMI
b. The Step Test
c. Push Ups
d. Curl Ups
e. Sit and Reach
f. Zipper Test
2. Skill Related Physical Fitness
a. Hexagon Jump
b. Paper Toss Test
c. Stork Balance Test
d. Ruler Drop Test
c. Generalization
i. What are the components of Physical Fitness
d. Learning Evaluation

Physical Fitness Pre – Test

The students should be able to fill out all the pre-test to evaluate themselves of they are
fit to do skills in gymnastics, and be able to identify their development in their skills.

Each student should be able to complete all the activities below.

Cardio-vascular Fitness Assessment

1. Height (in meters)
2. Weight (in kilo grams)
3. Body Measurement
 Chest
 Waist
 Hips
 Thigh
 Calf
 Arms
4. Body Mass Index (BMI) Example:
 𝑊𝑒𝑖𝑔ℎ𝑡 (𝑖𝑛 55𝑘𝑙
𝑘𝑖𝑙𝑜𝑔𝑟𝑎𝑚𝑠) 𝑔
𝐻𝑒𝑖𝑔ℎ𝑡 (𝑖𝑛 5′2
𝑚𝑒𝑡𝑒𝑟𝑠)
5. How to compute for height in inches

Height x 12 = _ + inches = _ x 2.54 =

Divided by 100 = x multiply by itself

Standard Rating

Below 18.50 Underweight

18.51 – 24.90 Normal
25.00 – 29.50 Over Fat or Over Weight
30. 00 - Above Obese

The Step Test Classification

Heart Rate
 Resting Heart Rate
 Maximal Heart Rate
Step Test Rating Chart
Classification 60 second heart rate
High – Performance Time/Excellent 84 or less
Good Fitness Zone/Good 85 – 95
Marginal Zone/Average 96 – 116
Low Zone/Fair 120 and above

Muscular Strength and Muscular

Endurance
Total Number Classification
Upper Body Strength
 Push Up
Abdominal Strength and Endurance
 Curl ups

Muscular Strength and Muscular Endurance

Scoring Standard
(Men)
Age 18 – 29 30 – 39 40 – 49 50 – 59 60+
Excellent 50+ 45+ 40+ 35+ 30+
Good 25 – 50 22 – 45 19 – 40 15 – 35 10 – 30
Average 24 – 22 – 19 – 15 – 10 –
Below Below Below Below Below
Muscular Strength and Muscular Endurance
Scoring Standard
(Women)
Age 18 – 29 30 – 39 40 – 49 50 – 59 60+
 Excellent 45+ 40+ 35+ 30+ 25+
Good 17 – 45 12 – 40 8 – 35 6 – 30 5 – 25
Average 17 – 12 – 8– 6– 5 - Below
Below Below Below Below
Flexibility Total Classification
Number
Hamstring Flexibility
 Sit and Reach
Classification
 Zipper Test (Right) Yes No
 Zipper Test (Left) Yes No
 Zipper Test (Average)

Sit and Reach Scoring Standard

Age 18 – 29 30 – 39 40 – 49 50 – 59 60+
Sex F M F M F M F M F M
Excellent 22+ 21+ 22+ 21+ 21+ 20+ 20+ 19+ 20+ 19+
Good 17 - 13 - 17 - 13 - 15 – 13 – 14 – 12 – 14 – 20 12 – 19
22 21 22 21 21 20 20 19
Average 17 - 13 - 17 - 13 - 15 - 13 - 14 - 12 - 14 - 12 -
Below Below Below Below Below Below Below Below Below Below

Zipper Test Scoring Standard

Classification Rating
Excellent Both hands
Average One hand
Poor No hands

Agilit Time (in secs) Classification

y
 Hexagon Jump (Clockwise)
 Hexagon Jump (Counter Clockwise)
 Hexagon Jump (Average)

Hexagon Jump Scoring Standard

Hexagon
Jump (secs)
Rating Male Female
Excellent 15.2 or less 17.0 or less
Good 16.1 – 15.2 17. 9 or
17.0
Average 18.1 - 16. 2 21.7 –
18.00
 Fair 18.3 – 18.2 23.0 – 21.8
Poor 18.3 or more 23.0 or more

Neuromuscular Coordination Total Number Classification

 Paper Toss Test (Right Hand)
 Paper Toss Test (Left Hand)
 Paper Toss Test (Average)

Paper Toss Test Scoring Standard

Rating Score (in 30

seconds)
Excellent 35+
Good 30 – 35
Average 20 – 29
Fair 15 – 19
Poor Less than 15

Balance Time (in secs) Classification

 Stork Balance Test (Right Foot)
 Stork Balance Test (Left Foot)
 Stork Balance Test (Average)

Stork Balance Test Scoring Standard

Rating Score (in Secs)

Excellent 50 +
Good 40 – 50 +
Average 25 – 39
Fair 10 – 24
Poor 10 or less

Ruler Drop Test Total Number Classification

 1st Attempt
 2nd Attempt
 3rd Attempt
 Average

Ruler Drop Test Scoring Standard

Classification Result
Excellent 7.5 cm or less
Good 7.5 – 15.9 cm
Average 25.9 – 20.4 cm
Fair 20.4 – 28 cm
 Poor 28 cm or more

Legend for Grading

Classification Points
Excellent 10
Good 8
Average 6
Fair 4
Poor 2

Physical Fitness Test Points

 Health Related Physical Fitness
 Step Test
 Push Up
 Curl Ups
 Sit and Reach
 Zipper test
 Skill Related Physical Fitness
 Hexagon Jump
 Paper Toss Test
 Stork Balance Test
 Ruler Drop Test
Total Points /90

Grading Scale Equivalent Grade

82 – 90 points 100
73 – 81 points 96
64 – 72 points 93
55 – 63 points 90
46 – 54 points 88
37 – 45 points 86
28 – 36 points 83
19 – 27 points 80
10 – 18 points 78
0 – 9 points 75

Performance Task #2 – Dynamic Stretching

I. Learning Objectives
a. Identify the different Dynamic Stretches
b. Perform the different Dynamic Stretches
II. Learning Content
a. Subject Matter: Dynamic Stretches
b. Reference
 c. Instructional Materials: Online Class
III. Learning Procedure
a. Preliminary Activities
i. Checking of Attendance and PE Uniforms
ii. Warm Up Exercise
b. Development of the Lesson
i. What are the different stretches?
ii. Demonstrate the different stretches

Neck Series

Shoulder, Chest, and Arm Series

 Wrist Series

Trunk. Thighs, Calves Series

 IV. Learning Evaluation

The class will be divided into six groups. Each group will perform a series of stretches, a workout
performance and cool down, with 3 to 5-minute music.

The students’ performance will be assessed by the following criteria:

Specifity – 25%

Progression – 25%

Execution – 25%

Organization – 25%

Performance Task #3 - Locomotor and Axial Movements

 I. Learning Objectives
a. Identify and Perform the Different Locomotor and Axial Movements
b. Create a choreograph Performance using the different locomotor and axial
movement.
II. Learning Content
a. Subject Matter: Locomotor and Axial Movement
b. Reference:
c. Instructional Materials
III. Learning Procedure
a. Preliminary Activities
i. Checking of Attendance and PE Uniforms
ii. Warm Up Exercise
b. Development of the Lesson
i. Learning Content
I. Locomotor Movement - in which the body travels from place to place usually identified by
weight transference on the feet.
a. Walk/Step -transference of weight from one foot to the other
b. Run - same as walk except the body leaves the ground between weight changes
c. Leap - same as run except the body is suspended in air between weight changes
d. Hop - leaving the floor from one or two feet and landing on one foot
e. Jump -leaving the floor and landing on both feet
f. Gallop -a combination of a step and a leap
II. Non-locomotor movement/Axial Movement - in which the body performs without
appreciable movement from place to place on movements of the various parts of the body
in fixed base.
a. Flexion - bending or shortening of the body part occurring at a joint
b. Extension -turning or twisting, circling
c. Pendular -swinging/swaying arms forward backward or sideward
d. Percussive - striking and hitting; pulling and pushing
e. Vibratory - shaking and beating
f. Sustained - a slow, smooth flowing movement with a balance throughout the series.
g. Suspended - a sharp movement followed by a series of slow or prolonged
movements
IV. Generalization
a. Differentiate Locomotor to Axial Movement
b. What is the different Locomotor/Axial Movements
V. Learning Evaluation
a. The class will be divided into ten groups. Each group will incorporate the different axial
and locomotor movement into a dance routine. The music should be at least 3 to 5
minutes.

The students’ performance will be assessed by the following criteria:

Specifity – 25%
Progression – 25%
Execution – 25%
Organization – 25%
Performance Task #4 – Zumba Exercises
I. Learning Objectives
 a. Attend and Participate in the Online Zumba Exercise
b. Perform the different Online Zumba Dances
II. Learning Content
a. Subject Matter: Zumba Exercises
b. Reference:
c. Instructional Materials:
III. Learning Procedure
a. Preliminary Activities
i. Checking of Attendance and PE Uniforms
ii. Warm Up Exercise
b. Development of the Lesson

The students will participate in a series of Zumba Dance Exercises lead by the Teacher, the
series of Zumba dances will increase in terms of intensity and closing off with a Cool Down.

IV. Learning Evaluation

The students’ performance will be evaluated based on their performance during the Online
Zumba Exercises. The students’ performance will be assessed by the following criteria:

Specifity – 25%

Progression – 25%

Execution – 25%

Organization – 25%

Performance Task #5 – Circuit Training

I. Learning Objectives
a.