EXERCISE FOR

DEVELOPING
PHYSICAL
FITNESS
GROUP 2
At the end of the lesson the student will be
able to.....

Perform Health and Skill

Related to Physical
Fitness(PE4PF-IIIa-21)
 Qualities a Physical Education Teacher
should possess
1.) Pleasing and Stimulating Type of Personality

2.)Versatility

3.)Professional Aptitude

4.)Good Moral

5.) Value Judgement and Aesthetic Sense

Physical Fitness
-it does not only refer to being
physically fit, but also refers to
person’s mental state as well. It is
also an important component to
leading a healthy lifestyle.
8 Components of Physical Fitness

1.)Cardiovascular Fitness- the heart’s ability to deliver blood to

working muscles and their ability to use it.
2.)Flexibility- ability to move muscles, bend, stretch and twist
joints easily.

3.)Muscular Srength- maximal one effort that can be exerted

against resistance.
4.)Muscular Endurance-ability of muscle to apply sub maximal
force repeatedly to sustain muscular contraction for a certain
period of time.

5.)Agility-ability to change position in space or the quickness of

movement.
 6.)Balance- maintainance of body equilibrium.

7.) Speed- ability to make successive movement in the short

possible time.
8.)Body Composition- body’s relative amount of fat-free mass.

A. Body Mass Index(BMI)

Classification
Below 18.5 Underweight
18.5-24.9 Normal
25.0-29.9 Overweight
30-above Obese

Formula: Weight (kg)

＿＿＿＿ __
Height (m)₂
 PFT/ Battery Test
YES NO

  1. Has your doctor ever said that you have a heart condition and that you should
only do physical activity recommended by a doctor?

  2. Do you feel in your chest when you do physical activity?

 3. Do you lose your balance of dizziness or do you ever consciousness?

  4. Do you have bone or joint problem( ex. Back, knee, or hip) that could be made
worst by a change in your physical activity?

  5. Are you allowed to do physical activity?

  6. Do you know of any other reason why you should not do a physical activity?
No to all questions Yes to one or more question
If you answered NO honestly to all Talk to your doctor by phone or in person.
questions, you can be reasonably sure If you answered YES to any questions,
that you can start becoming more talk with your doctor before you start
physically active- begin slowly and engaging in physical activity( PA ). Tell
build up gradually. This is the safest your doctor about the PAR- Q and which
and easiest thing to do. you answered yes.

- If you are not feeling well - If you are or maybe

because of a temporary pregnant- talk to you
illness such as colds or later.
fever- wait until you feel
better.
 Short warm up before performing fitness testing

Static Stretching Dynamic Stetching

Exercise Exercise

1. Neck Stretches 1. Jogging /Jog in Place

2. Shoulder Curls 2. High knees
3. Arm stretches 3. Butt kicks
4. Trunk stretches 4.Jumping Jacks
5. Toe touch
6. Lunges
1.) Standing Long Jump
Equipment required :
tape measure to measure
the distance jumped,
non- slip for takeoff, and
soft- landing area
preferred.
• Procedure:
 The athlete stands behind a line marked on the ground with feet
slightly apart.
 A two- foot takeoff and landing are used, with swinging of the arms
and bending of the knees to provide forward drive.
 Jump as far as possible.
 Landing on both feet without falling backwards.
 Three attempts are allowed.

lScoring:
 the measurement is taken from take- off line to the nearest point
of contact on the landing ( back of the heels).
 Record the longest distance jumped, the best of the three attempts
Rating Scale
RATING MALE(cm) FEMALE(cm)
Excellent 250 above 200 above
Very Good 241-250 191- 200
Above 231- 240 181- 190
Average
Average 221-230 171-180
Below 211-220 161-170
Average
Poor 191-210 141-160
Very Poor 191-below 141-below
 Procedure:
 Lie on your back. On the mat, or directly on
2.) Curl ups
the ground , lie on your back with your arms
crossed over your chest.
 Bend your knees slightly until feet on the
floor and about a foot away from your
buttocks.
 Raise your upper body. Contract your rectus
abdominal muscles to raise your upper body
off of the ground. Your shoulder should be 30
degrees of the floor.
 Stop when your elbows reach your thighs.
 Repeat with pace.
Rating Scale

MEN WOMEN
0-15 Poor 0-15 Poor
16- 20 Average 11- 15 Average
21- 25 Very Good 16- 20 Very Good
26+ Excellent 21& Excellent
above
Push ups • Procedure:

 Standard push up  Begin in a push up position on hands

test and toes with shoulder- width apart
and elbows fully extended.
 While keeping a straight line from
the toes to hips, and to shoulders,
lower your upper body so your
elbows bend to 90 degrees.
 Push up back to the starting position.
 Modified push up  a modified version of the test is used for women,
who tend to have less relative upper body
test strength than men. The test in conducted the test
is conducted the same way as above, but uses a
modified, “on the knee” push up position.
 Begin in a push up position on hands and knees
with shoulder- width apart and elbows fully
extended.
 Drop the hips, and move the hands forward until
you create a straight line from your knees, to the
hips and to the shoulders.
 While keeping a straight position from the knees
to the shoulders, lower your upper body so your
elbows bend to 90 degrees.
 Push up back to the start position
Rating Scale
MEN WOMEN

0-10 Poor 0-8 Poor

11-18 Average 9-15 Average

19-24 Very Good 16-19 Very Good

25+ Excellent 20+ Excellent

 • Equipment required:
3.) 50 Meter Sprint  Measuring tape or mark track
 Stopwatch
 Flat and clear surface at last 70 meters.
• Procedure:
 The test involves running a single maximum sprint over 50 meters,
with the time recorded.
 A through warm up should be given, including some practice starts
and accelerations.
 Start from stationary standing position( hands cannot touch the
ground), with one foot in front of the other.
 The front foot must be behind the starting line.
 Once you are ready and motionless, the starter gives the instructions
“ set and go”
 Record the time you have spent in running 50- meters sprint.
4.) 1000- Meter Run
- Measures the cardio respiratory strength and endurance.

 Equipment required
 Oval or running track
 Stopwatch

 Procedure:
 The aim of this test is to complete the required distance in
the fastest possible time.
 Line up behind the starting line.
 Clock starts when you start running
 Record your time.
5.) 3 - minute Step
test
Note: Record your heartbeat per minute
before starting.

 Record your heartbeat per minute before

starting.

Equipment: A strong wooden box 4- 6 inches high,

an inverted soft drink box may be used.
Directions:
Starting position:
Performer stands comfortably in front of the box.

Action:
1. Step right foot on the box followed by left foot.
2. Bring the right foot back to original position followed by
the left foot.
Do the entire movement for 3 minutes

Scoring: At the end of the activity, the numbers of heart

beats per minute is recorded.
6.) Zipper Test
Equipment: Tape measure
Directions:
( An assistant is needed to check the alignment
of the fingers, and measure the distance between
the tips of the middle fingers)

Starting Position:
Standing position, hands on side, feet together.
Action:
1. Raise your right arm straight up over your head.
2. Flex your right elbow . Let your right palm rest on the back of your neck
with your fingers pointing down toward your feet.
3. Using your left hand, reach down behind your back and rest the back
of your hand on your spine( your palm should be facing away from your
body.
4. Without straining, slide your right hand down your neck and your left
hand up your spine( your hands should be moving toward each other).
Once you have reached as far you can , let your assistant measure the
distance between your fingers.
5. Do the same action, start with your left arm.
( Stop the test if the subject experience pain.)
Rating Scale
0- Did not touch the finger 0- Did not touch the finger 1- Very poor

1-Just touch the finger 1-Just touch the finger 2- Poor

2-Finger overlapped by 1-2 cm. 2-Finger overlapped by 1-2 cm. 3- Average

3-Finger overlapped 3-4 cm. 3-Finger overlapped by 3-4 cm. 4- Good

4-Finger overlapped by 5-7 cm. 4-Finger overlapped by 5-7 cm. 5- Very Good

5-Finger overlapped by 8 cm or 5-Finger overlapped by 8 cm or 6-Excellent

more more.
7.) Hexagon
Equipment: Masking Tape,Meter stick.( Using
masking tape, make a hexagonal shape on a
level, firm floor with each of the six sides
measuring 65 centimeter

Directions:
Starting Position
The performer is at the center of the hexagon
facing the side F.
Action:
1. ) Stand at the center of the hexagon facing side F.
2. ) Jump with both feet over side A.
3. )Jump back to the center and then jump over side B and so on
around the hexagon, returning to the center to face side F
between each jump.
4. ) Record the length of time it takes you to complete three
circuits of the hexagon.
5. ) Rest for two minutes.
) Repeat the circuit in a reverse direction, starting to jump on
the side e.
Scoring: The circuit must be completed to record the time.
Rating Scale
GENDER EXCELLENT ABOVE AVERAGE BELOW POOR
AVERAGE AVERAGE

MALE < 11.2 secs 11.2 -13.3 13.4-15.5 15.6- 17.7 secs > 17.8 secs
secs

FEMALE < 12.2 secs 12.3- 15.3secs 15.4-18.5secs 18.6- 21.7 secs > 21.8 secs
Direction: Read and write the letter of the correct answer on a ¼
sheet of paper.

1.) It is the ability to move muscles and joints through full range of
motion. To bend, stretch and twist joints easily.

a. Flexibility
b. Cardiovascular
c. Speed
d. Balance
2. )It is the heart`s ability to deliver blood to working muscles and
their ability to use it, and you`ll be able to work harder or faster with
less effort.
a. Speed
c. Cardiovascular
b. Flexibility
3. ) The ability of the individual to make successive movements
d. Muscular Strengthof the
same kind in the shortest possible positions.
a. Body Mass Index
c. Muscular Strength
b. Balance
d. Speed
4.) The maximal one effort force that can be exerted against
resistance.
a. Muscular Strength
c. Equilibrium
b. Balance
5.) the ability of the individual to change position in space; also
d. Fitness
refers to quickness of movement.
a. Physical Fitness
c. Speed
b. Agility
d.
Endurance
6.) It is the major goal of physical education.
a. Exercise
c.
Power
7. Fitness
b. )A planned structured and repetitive bodily movement done to
improve or maintain one or more components of physical fitness and
is subset of physical activity.
d. Speed
a. Power

c. Exercise
b. Fitness
8. )It is one of the method that is used to described the body
composition?
a. Exercise Mass Index
c. Heart Mass Index
b. Body Mass Index
9. )It is one of the objective of Physical Education
d. Fitness that targets to
Mass Index
maintain lifelong health and high level of physical fitness by
engaging himself/herself in various activities?
a. Spiritual Development
c. Physical Development
b. Social Development
d. Emotional Development
10. )It is one of the objective of Physical Education that targets in
the understanding of the concepts of cooperation and fairness?
a. Spiritual Development
b. Social Developmen
c. Physical Development
d. Emotional Development