PHYSICAL EDUCATION & HEA

LTH

Physical
A c tiv i ty a n d
Exercise
Teacher Rose Ann Tenito's Class
 Goals of this Class

Free from illness Do physical Have extra

activities energy after
or sports doing physical
activities or
sports

YES NO YES NO YES NO

Health fitness + Body
fitness
Physical Fitness
 Welcome to the Land of the
Physical Fit People

Speed
Flexibility

Body Balance
Composition
Trek to Physical Fitness
 Welcome to the Land of the
Physical Fit People
Muscular Agility
Strenght
Muscular Speed
Endurance
Flexibility Coordination
Cardio Vascular Endurance Power
Body Balance
Composition Reaction time
Trek to Physical Fitness
P h y si c al F i t n es s
 • Body Composition- The combination of
Health all the tissues that make up the body
Related such as bones, muscles, organs and body
fat.
2. Cardiovascular Endurance- The ability of
Fitness the heart, lungs, blood vessels, and blood to
work efficiently and to supply the body with
oxygen.
3. Flexibility – The ability to use joints fully
through a wide range of motion.
4. Muscular Endurance – The ability to use
muscles for a long period of time without
tiring.
5. Muscular Strength – The ability of the
muscles to lift a heavy weight or exert a lot
of force one time
Skills Related • Agility – The ability to change body
Fitness positions quickly and keep the body
under control when moving
Components 2. Balance – The ability to keep the body in a
steady position while standing and moving
3. Coordination – The ability of the body
parts to work together when performing an
activity
4. Power – The ability to combine strength
with speed while moving.
5. Reaction Time – The ability to move
quickly once a signal to start moving is
received.
6. Speed – The ability to move all or a part
of the body quickly.
Body Mass Index or
BMI
 Body Mass Index
BMI
Formula for Computing Mass
Index
Weight ( in kilogram)
Height ( in Meter)

CLASSIFICATION
Below 18.5 - Underweight
18.5-24.9 - Normal
25.0-29.9 - Over weight
30.0- above - Obese
 Reach one hand behind your neck and down
Zipper Test along your spine. Then bring your opposite
hand behind your back and up toward your
top hand.
You can measure your flexibility by how
close your hands are to each other.

• Set yourself a timer for 3 minutes.

• Step on and off the step one foot at a
time (up, up, down, down), stepping at a
3 minutes consistent pace to the beat of the
metronome counter.
step test • Perform this for 3 minutes without
stopping. If you need to rest at any
point, try to remain standing.
• Once the 3 minutes is up, check your
pulse. Count the number of beats for 60
seconds.
Push-ups • Get down on all fours, placing your
hands slightly wider than your
shoulders.
• Straighten your arms and legs.
• Lower your body until your chest nearly
touches the floor.
• Pause, then push yourself back up.
• Repeat.
Begin by standing tall with a straight back
and tight core. Slightly bend the knees and
Standing long push the hips back. Bring the hands up and
keep the chest up. Feet should be shoulder-
jump width apart.
Jump and launch yourself forward. Swing
your arms back and use the momentum.
Land in a squat position. Knees are bent and
hips are back. Return to starting position and
repeat.
 Table for scoring Standing long jump
Score Standard Interpretation
5 201cm & above excellent
4 151cm-200cm very good
3 126cm-150cm good
2 101cm-125cm fair
1 55cm-100cm needs improvement
 Hexagon The test requires the player to stand facing
forwards, in the middle of a hexagon measuring
Test 60 cm per side and with 120-degree angles. With
feet together and hips facing forward throughout
the test sequence, subjects hopped forwards and
backwards in a clockwise manner, over each of
the six sides of the hexagon.

Table for scoring Hexagon test

Score Standard Interpretation
5 5 seconds & below excellent
4 6-10 seconds very good
3 11-15 seconds good
2 16-20 seconds fair
1 21-25 seconds needs improvement
0 over 25 seconds poor
 • Ask your first volunteer to sit in the chair with
good upright posture and eyes looking across

Stick Drop test the room.

• Have the volunteer place her forearm (the part
of the arm from elbow to hand) so it extends
over the edge of the table.
• Ask the volunteer to place her thumb and index
(pointer) finger on either side of the bottom of
the vertically placed ruler. The number “1”
should be on the bottom, the “30” near the top.
• Let your volunteer practice holding the ruler
with those two fingers.
• Now, ask your volunteer to remove her fingers
from the ruler while you continue hold it so that
the bottom of the ruler is at a height of 2cm
above her fingers.
• Tell your volunteer that you will release the
Table for scoring Stick Drop test ruler without telling her. Her job will be to catch
Score Standard Interpretation it with her thumb and forefinger as soon as she
senses it dropping.
5 0.2.4cm excellent • Drop the ruler. When your volunteer catches it,
record the number on the ruler displayed just
4 5.08cm-10.16cm very good over her thumb. The lower the number, the
3 12.70cm-17.78cm good faster her reaction time.
2 20.32cm-25.40cm fair • Conduct several trials with the same volunteer,
dropping the ruler from 2cm above her fingers
1 27.94cm-30.48cm needs improvement each time.
0 Do not touch poor • Make sure to record the results for each trial in a
table similar to the following:
Jugglin • Choose suitable balls. Beanbags are good
for beginners. Basically, find balls that
will not bounce a lot, or roll away when
g they're dropped––this will save a fair bit
of running initially! A set of beanbags can
be bought for a very low price or made by
hand. Tennis balls filled with sand or a
few pennies and covered with a round
balloon also work well. They don't bounce
and they provide a slip-free grip
• Toss one ball for a while to get the feel of
juggling. Start passing one ball from one
hand to the other. Also practice "selfies"
–– these are throws you catch with the
Table for scoring Juggling test throwing hand. The ball should come to
eye-height or higher. Your hands should
Score Standard Interpretation not move very much, so aim to keep your
5 41 & above excellent elbows at your hips.
4 31-40 very good • Practice scooping. This is a technique to
3 21-30 good make juggling smooth. Simply scoop, or
dip, your hand before tossing the ball.
2 11-20 fair Keep the dip shallow though; it isn't going
1 1-20 needs improvement to work if you scoop too deeply. Practice
scooping and tossing from one hand to
another, so that arc does not rise above
eye level.
• Take one ball in each hand. Toss ball A,
and when it reaches the top of its arc, toss
 Direction: Remove the shoes and place the hands on the hips, then
position the non-supporting foot against the inside knee of the
Stroke Balance supporting leg. The subject is given one minute to practice the
balance. The subject raises the heel to balance on the ball of the foot.
Stand test The stopwatch is started as the heel is raised from the floor. The
stopwatch is stopped if any of the follow occur:
• The hand(s) come off the hips
• The supporting foot swivels or moves (hops) in any direction
• The non-supporting foot loses contact with the knee.
• The heel of the supporting foot touches the floor.

Table for scoring Stroke Balance Stand test

Score/age 9-12 13-14 15-16 17 above
Interpretation
5 41-60 sec 81-100 sec 121-150 sec 160-180sec excellent
4 31-40 sec 61-80 sec 91-120 sec 121-160sec very good
3 21-30 sec 41-60sec 61-90sec 81-120sec good
2 11-20sec 24-40sec 31-60sec 41-80sec fair
1 1-10sec 1-20sec 1-20sec 1-40sec needs
improvement
 Physical Activity and
Exercise
• Occupational
• Domestic
• Transformation
• Leisure Time
1. Occupational – These
are the activities you do at
your workplace 2.Domestic (Household) –
These are the activities
you do at home

3. Transportation
(Transport-related) –
These are the activities 4. Leisure Time – These
that involve travelling are the activities you do
during recreational
activitie
 What is
Exercise?
 is defined as a planned program
Exercis consisting of various physical
e activities which will help boost
one's physical fitness level.
While this is different from
physical activity it is also
designed to help improve the
physical well-being.
• Aerobic capacity- This is the ability
of the heart, lungs and blood vessels
to supply oxygen and nutrients
thoughout the body, particularly to
have working muscles to sustain
rhythmical exercise

2. Muscular strength- This is the

capability of the human muscle to
generate force. IMproving one's muscles
strength will protect the body from severe
injuries caused by accidents such as
3. Muscular endurance- This is the
muscle's capability to withstand fatigue.
Having great muscle endurance allows a
person to do multiple physical activities
without tiring.

4. Flexibility- This is the ability to

painlessly move a joint over its entire
range of motion. Certai physical activities
promote this component of physical
fitness.
5. Body composition- This is the total
make-up of the body. It is composed of
two factors; the lean body mass and the
body fat. Body composition also refers to
the ratio of these two factors.
The Importance of having an Active
Lifestyle
Numerous experts an illustrations such as
DOH and WHO have been promoting the
benefits of having active lifestyle. One of
the most relevant benefits of an active
lifestyle is that it can help avoid the
development of non-communicable
diseases.
 Barriers to Physical
Activities
1. Lack of time
2. Social Support
3. Lack of Energy
4. Lack of Motivation
5. Fear of Injury
6. Lack of Skill
7. High Costs and Lack of Facilities
8. Weather Conditions
 Social
Eating Influences
Religious
Habits Influences
Economic
Influences on Food
Choices Influences
Environmental
Individual Influences
Preferences Political
Cultural Influences
Influences
REFLECT
REPLACE
REINFORC
E
The greatest Wealth
is Health
https://www.slideshare.net/AngelaMaeAlba1/pe-7-lesson-1-physical-fitness-test-
and-assessment

https://www.topendsports.com/testing/tests/home-step.htm
https://yateac.co.uk/quad-kids/standing-long-jump/
https://www.topendsports.com/testing/tests/hexagon.htm
https://www.topendsports.com/testing/tests/hexagon.htm

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znnhs.zdnorte.net/wp-content/uploads/2020/11/PE8_Q1_W2.pdfm
https://www.wikihow.com/Juggle-Five-Balls
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