PE 1 PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS
(PATHFIT) 1: MOVEMENT COMPETENCY TRAINING
UNIT I -PHYSICAL FITNESS
Introduction:
Science tells us that our body is
possessing a natural defense from
different kinds of illnesses and diseases.
Our immune system plays a vital role in
protecting our body from infection. Once our immune system weakens, we become
vulnerable to infection and to any kinds of diseases. Eating good foods and indulging in
exercise make our cell become active and our immune system as well. No other best
alternatives in preventing ourselves get sick than having an exercise as medical experts
suggests. Having ourselves physically active regularly make us fit to do things in our
day-to-day activities. Keeping ourselves physically fit improves and maintain the good
condition of our immune system making us away from being susceptible to infection and
other diseases.
Lesson 1: Fitness Concepts
Learning outcomes:
At the end of the lesson the students are expected to:
a. related fitness concepts to personal PA (past and present); and
b. identified specific PA (past and present) that needs improvement.
Motivation:
How can you say a person is physically fit?
Can you consider yourself physically fit?
Why?
Conceptualization:
Fitness is not seeing ourselves performing well than anyone else. It is all about
being better than what we previously. Physical fitness is the total performance of
qualities that enable us to do well in vigorous physical activities.
Physical fitness refers to maximum functional capacity of all system of the body.
We are exercising whenever we move and keeping our body tuned and in a good
working condition. Our body is designed in such a way that it can jump, climb, bend,
stretch and do more tedious work. It becomes more stronger as it exerts more and
muscles involvement matters a lot in shaping it. Exercise play a vital role in improving
our health and builds up our energy and stamina.
Total fitness is acquired by a person who has the ability to cope with stress and
daily strain in our modern world living, with high level of cardiovascular and muscular
fitness, having positive and meaningful social relationships maintained and possesses
an active and healthy lifestyle. The concepts of total fitness is at the same time a multi-
dimensional concepts comprising emotional, social, spiritual, mental, nutritional and
physical fitness
.
Factors affecting Physical Fitness
1. Heredity – the genetic body composition of every individual is predetermined by
through their daily physical performances.
2. Lifestyle – the way of life in our general day-to-day activities affects our every
physical performance such us “do-it-yourself”. Any bad lifestyle habits such as
smoking, too much alcohol can result to a poor physical performance.
3. Body type – very closely related with heredity, an individuals’ body shape can
affect physical performance as well.
4. Age – physical performance is gradually deteriorating by aging. Nonetheless, this
could be lessened by having a regular exercise and physical activities.
5. Health status – physical performance is directly affected if someone is in poor
health condition.
6. Diet – establishing healthy eating habit pattern can provide proper nutrients that
could energize our body to boost better physical performance.
Assessment:
1. How would you compare you PA before and at present? (5 pts)
2. What particular Physical activity you find most difficulty that needs improvement?
(5 pts)
Lesson 2: Fitness and Physical Activities
Learning outcomes:
At the end of the lesson the students are expected to:
a. interpreted assessment results and;
b. participated in physical activities outside of PE classes
Motivation:
1. Have you ever done a physical assessment before?
2. How did you find performing it?
Conceptualization:
Five Health Related Fitness Components: The following are lifelong fitness
components necessary to ensure the body can perform normal daily tasks.
1. Cardiovascular Endurance: the ability of the heart, blood vessels, and lungs to supply
oxygen to the working muscles. Cardiovascular endurance can be tested by completing
the mile run, 1.5 mile run, step test, PACER, 12 minute cycle, or the 12 minute swim.
2. Muscular Strength: the ability of the muscles to exert a force. The maximum amount
of force that a muscle can generate in a single effort. Muscular strength in the upper
body is tested by the maximum bench press and the lower body by the maximum leg
press.
3. Muscular Endurance: the ability to efficiently use muscles over a longer period of
time. The ability of a muscle to repeatedly contract or sustain continuous contraction
involving less than maximum force. Muscular endurance can be tested by performing
the one-minute sit-up test or push-up test.
4. Flexibility: the ability to move at the joints through a full range of motion. The range of
motion through which the body’s joints are able to move. Flexibility is evaluated with a
sit and reach test, arm and shoulder flexibility test, and prone trunk test.
5. Body Composition: the amount of body weight that is fat compared to muscle, bones,
and other body tissues. Body fat percentage can be estimated by four different testing
protocols: skinfolds, hydrostatic weighing, bioimpedence analysis, and BMI (Body Mass
Index)
Skill Related Fitness Components: The following components are related to
sport/athletic performance and they can be argued to be improved by one’s training
(inherent to or improved by training).
1. Speed: also referred to as movement time, the ability to move the body or parts of it
very quickly. (40 yd. Dash/20 yd. Dash)
2. Power: the ability to exert muscular strength quickly, strength and speed combined.
(standing long jump, vertical jump)
3. Agility: the ability to start, stop and change direction quickly and with precision.
(shuttle run, jingle jangle, 3 cone drill)
4. Balance: the ability to maintain a certain posture or to move without falling. (balance
beam activities) a. Static balance: maintain equilibrium in a stationary position. b.
Dynamic balance: maintain equilibrium when moving the body.
5. Reaction Time: also referred to as quickness, the period from when a stimulus is
perceived to when movement begins. (starting a race, tennis ball drop)
6. Coordination: the ability to use your senses together with your body parts; ability to
use two or more body parts at the same time (hitting a tennis ball, hand-eye
coordination/timing)
Health-Related Fitness Tests
1. Body Composition - is the body’s relative amount of fat to fat-free mass.
FORMULA:
BODY MASS INDEX (BMI) BMI = Weight (in Kilograms) Height (in Meters)²
Example: 30 kg. = 30 = 20. 83 (Normal) 1.20M² 1.44
Classification:
below 18.4 - Underweight
18.5 – 24.9 - Normal
25.0 – 29.9 - Overweight
30.0 – above – Obese
2. Flexibility – is the ability of the joints and muscles to move through its full range
of motion.
Activity 1: Zipper Test
Purpose – to test the flexibility of the shoulder girdle.
Scoring – record zipper test to the nearest 0.1 centimeter.
Zipper Test Points Standard
0 - Did not touch fingertips
1 - Just touched fingertips
2 - Fingers overlapped by 1 - 2 cm.
3 - Fingers overlapped by 3 - 4 cm.
4 - Fingers overlapped by 5 - 7 cm.
5 - Fingers overlapped by 8 cm. and more
Activity 2: Sit and reach
Purpose – to test the flexibility of the lower back and extremities.
Scoring – record the distance to the nearest 0.1 centimeters.
3. Cardiovascular endurance – is the ability of the heart, lungs and blood vessels to
deliver oxygen to working muscles and tissues, as well as the ability of those
muscles and tissues to utilize the oxygen. Endurance may also refer to the ability
of the muscle to do repeated work without fatigue.
Activity: 3-minute step test.
Purpose – to measure cardiovascular endurance.
Scoring: – record the 60-second heart rate after the activity.
4. Strength – is the ability of the. muscle to generate force against physical objects.
Activity 1: Right Angle Push-up/Modified push-up
Purpose – to measure strength of upper extremities.
Scoring: Record the number of push-ups made.
Activity 2: Basic Plank
Purpose – to measure strength/stability of the core muscles.
Scoring – record the time in the nearest sec./min.
Skill-related Fitness Tests
1. Speed – is the ability to perform a movement in one direction in the shortest
period of time.
Activity: 40-meter sprint
Purpose – to measure running speed.
Scoring – record time in nearest minutes and seconds.
2. Power – is the ability of the muscle to transfer energy and release maximum
force at a fast rate.
Activity: Standing Long Jump
Purpose - To measure the explosive strength and power of the leg muscles.
Scoring – record the best distance in meters to the nearest 0.1 centimeters.
3. Agility – is the ability to move in different directions quickly using a combination of
balance, coordination, speed, strength and endurance.
Activity: Hexagon Agility Test
Purpose – to measure the ability of the body to move in different directions
quickly.
Scoring – add the time of the two revolutions and divide by 2 to get the average.
Record the time in the nearest minutes and seconds.
4. Reaction Time – the amount of time it takes to respond to a stimulus.
Activity: Stick Drop Test
Purpose – to measure the time to respond to a stimulus.
Scoring – record the middle of the three (3) scores (for example: if the scores are
21, 18, and 19, the middle score is 19)
5. Coordination – the ability to use the senses with the body parts to perform motor
tasks smoothly and accurately.
Activity: Juggling
Purpose – to measure the coordination of the eye and hand.
Scoring – record the number of hits the performer has done.
6. Balance– is the maintenance of equilibrium while stationary or while moving.
Activity: Stork Balance Stand Test
Purpose – to assess one’s ability to maintain equilibrium.
Scoring – record the time taken on both feet in the nearest seconds.
Assessment:
Assess the students’ individual performance based on their test records.
