PE REVIEWER

MODULE 1

Fitness- is a condition of being physically fit and healthy.

Physical Fitness- is the ability to carry out tasks without under fatigue.

-According to the (CDC), PF is the ‘the ability to carry out daily tasks with vigor and
alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and respond to
emergencies.’

Physical Fitness is divided in two categories:

Health-Related and Skill-Related Fitness Components

1. Health-Related Fitness Components- measures of a person’s ability to perform physical activities to

become physically healthy requiring: endurance, strength, flexibility and composition of the body.

Five Components of Health-Related Fitness

1. Cardio-vascular/Cardiorespiratory Endurance- is the ability to perform large muscle moderate to high

intensity exercise for prolonged periods keeping heart rate in the target zone.

Cardiovascular Fitness- is the ability of the heart (cardio) and the circulatory system (vascular) to supply
oxygen to muscle for an extended period of time

2. Muscular Endurance is the ability of muscle or muscle group to work over an extended period of time
without fatigue. (crunches, wall sits, planking etc.)

3. Muscular Strength refers to the maximum amount of muscle force can exert against an opposing
force. This typically refers to how much weight you can lift for different training exercises. (e.g. bench
press, squats etc.)

4. Flexibility-is the ability to move a body part through a full range of motion (ROM) at a joint. (e.g. split,
leg raise)

5. Body Composition- is the ratio of body fat to lean body mass (including bone, muscle, organs, and
body fluids) compared with the amount of body fat.

BMI (Body Mass Index)- is an indirect measure of body composition based on height and weight.

2. Skill-Related Fitness Components- measures the ability to perform during games and sports. It
involves skills that will enhance one’s performance in athletic or sports event.

1. Speed- ability to perform a movement in a short period of time.

2. Balance- ability to control or stabilize the body when standing still or moving.

3. Agility- ability to change the body’s position and control direction of the body while maintaining a
constant, rapid motion.
4. Power- ability to exert maximum muscular contraction instantly in an explosive burst of movements.

5. Coordination- ability to use the sense with the body parts to perform motor tasks smoothly and
accurately.

6. Reaction Time- ability to reach or respond quickly to what a person hears, see or feel. It is the time
elapsed between stimulation and the beginning of reaction to that stimulation.

Physical Fitness aims to:

• Improve overall health • Improve quality of life

• Lower incidence of obesity • Reduce risk of diseases

• Improves body posture • Boost energy level

• Manage stresses • Boost self-esteem and confidence

• Build muscular strength and endurance • Increases bone density

• Improves skin tone • Boost intellectual capacity

• Build and improves muscles • Lower blood pressure

• Promotes a positive attitude and outlook

MODULE 2

Physical Fitness Tests (PFT)- are activities to determine your current level of Fitness.

Instructions:

1. For preparing for tests, you must:

• Review the procedures in conducting Physical Fitness Test.

• Wear the appropriate attire. (P.E. uniform, rubber shoes, jugging pants and white shirt)

• Do the warm-up exercises with partner.

•Re-orient on proper execution of the tests.

• Go through with the test without exerting maximum effort.

• Perform the test with family member or partner.

• Record the test results.

• Observe safety

Health Related Fitness

A. Body Composition
Weight- refers to the heaviness and lightness of a person.

Height- is the distance between the floor to the top of the head in standing position.

BMI FORMULA:

𝑾𝑬𝑰𝑮𝑯𝑻(𝑲𝑮. )
𝑩𝑴𝑰 =
[𝑯𝑬𝑰𝑮𝑯𝑻(𝑪𝑴)]𝟐

3 Minute Step test

- to measure the overall cardiovascular endurance.

Curl ups

- to measure the strength of abdominal muscles.

Ninety Degree Push Up

- to measure strength of upper extremities

V sit and reach

- to measure the flexibility of trunk, hips and legs.

B. Skilled Related Test

Stork Standing Balance

- to assess the ability to balance on the ball of the foot.

Hexagon Test

- to measure the ability to move quickly while maintaining balance

Standing Long Jump

- to measure the explosive strength and power of the leg muscles

Stick Drop Test

- to measure the reaction time as how fast can person respond to stimulus, the higher the score, the
fastest the reaction time.

MODULE 3

Exercise- is planned program of physical activities usually designed to improve physical fitness with the
purpose of increasing physical fitness level
Basic Principles of Exercise

1. Individuality- A principle of exercise states that everyone is different. No two individuals will benefit
from exercise exactly at the same way physically and psychologically because everyone is responds
differently on exercise or in a training program.

2. Overload- A principle of exercise states that the only way to improve fitness is to increase over time.
It is increasing the amount of resistance, time, and speed.

3. Specificity- A principle of exercise that state that kind of exercise must be done to develop specific
aspects of the body and fitness. Basically, exercise in a manner that will get you to your goals.

4. Reversibility- A principle of exercise states that if you don’t maintain regular exercise program, your
state of physical fitness will regress. In other word, use it or lose it!

FITT Principles- outlines how to manipulate your program to get in shape and get better results. It also
helps you figure out how to change your workouts to avoid boredom, overuse injuries, and weight loss
plateaus.

Frequency- Refers to how often you are physically active and is usually measured in a days per week.

Intensity- Describes how hard your body is working during physical activity, and it is often described as
light, moderate or vigorous.

Time- Measures how long you spend being physically active during your daily routine

Type- Describes what kind of activity you choose such as walking, gardening, hiking, biking, weight
training, household chores or playing golf.

Module 4

Elements of Workout

Warm-up- is a preparation of the body and mind for strenuous activity by increasing the body’s core
temperature and increasing both your heart and respiratory rate.

Four Key Components to ensure an effective and complete warm up are:

1. General warm up- should consist of a light physical activity, like walking, jogging, easy swimming,
stationary bike riding, skipping or easy aerobics. Both the intensity and duration of the general warm up
(or how hard and how long), should be governed by the fitness level of the participating athlete..

2. Static stretching- (Short-hold static stretching of 10 – 15 seconds) This is a very safe and effective
form of basic stretching. There is a limited threat of injury and it is extremely beneficial for overall
flexibility.

3. Sport specific warm up- the athlete is specifically preparing their body for the demands of their
particular sport. During this part of the warm up, more vigorous activity should be employed.
4. Dynamic stretching- this form of stretching carries with it an increased risk of injury if used
incorrectly. Dynamic stretching is most effective after a moderate to high level of general flexibility has
been established. This is the final part of the warm up and should result in the athlete reaching a
physical and mental peak.

Warm-up aims to:

• increases blood flow to the muscles, which enhances the delivery of oxygen and nutrients;

• warms muscles, which promotes the energy-releasing reactions used during exercise and makes the
muscles more supple;

• prepares muscles for stretching;

• prepares heart for an increase in activity;

• prepares mentally for the upcoming exercise;

• primes nerve-to-muscle pathways to be ready for exercise; and

• prevents unnecessary stress and fatigue being placed on muscles and heart, which can occur if
exercise strenuously without a warm-up.

Warm-Up Exercises

1. Neck Rotation

2. Arm Circling

3. Shoulder Rotation

4. Hip Rotation

5. Knee Rotation

6. Jumping Jack

7. Squat to Raised Heel

8. Ankle Circles 1

9. Triceps

10. Jog in Place

B. Conditioning- exercises target your whole body, using lots of different muscles to strengthen, shape,
and tone your body. They may combine several types of exercise, such as flexibility, strength, and
resistance training.

It aims to:

• improves general health • helps build long-term lifestyle changes

• improves sporting performances • builds healthy bones

• help prevent injury • improves overall posture

• raises metabolism • improve balance

• prevents obesity • improve balance

Body Conditioning Exercises

1. Squat Jump

2. Lateral Lunges

3. Lateral Side Jump

4. Mountain Climbers

5. Squat Thruster

6. Inch Worm

7. Push-Up to Side Plank

8. Star Jump

9. Plank to low squat

10. Superman

C. Cool Down exercises- are defined as light exercise that helps your body transition from working hard
to resting. This can be an important part of your exercise for many reasons.

A few reasons include:

• Helps heart rate and breathing to return towards resting levels gradually;

• helps avoid fainting or dizziness, which can result from blood pooling in the large muscles of the legs
when vigorous activity is stopped suddenly;

• helps to remove metabolites (intermediate substances formed during metabolism) from muscles, such
as lactic acid, which can build up during vigorous activity (lactic acid is most effectively removed by
gentle exercise rather than stopping suddenly); and

• helps prepare muscles for the next exercise session, whether it's the next day or in a few days' time.

Cool Down Exercises

1. Upper Body Stretch

2. Standing Quadriceps

3. Standing Forward

4. Seated Forward
5. Head-to-Knee Forward Bend

6. Child’ Pose

7. Downward-Facing Dog

8. Knee-to-Chest Pose

9. Side Bench Stretch

10. Cross-Body Shoulder Stretch

MODULE 5

Cardiovascular Endurance- is also known as cardiovascular or cardiorespiratory fitness. It measures how

well your heart, lungs, and muscles work together to keep your body active over extend periods of time.

Cardio Exercises and activities can:

• Strengthen your heart and muscles • Burn calories

• Control appetite • Help better sleep at night

• Boost mood through release of endorphins, which feel-good chemicals released by the brain

• Reduce arthritis pain and stiffness of joints

• Prevent or manage high blood pressure, heart and diabetes Factors Influencing Pulse Rate varies with:
• Age • Gender • Genetics

• Stress and Emotions • Exercise/ Activities • Body condition

• Body temperature • Body positioning • Blood Volume

• Dehydration • Medication

Monitoring Heart Rate

1. Resting Heart Rate (RHR)- This is the number of pulses beat at rest. The best time to take RHR is upon
waking up in the morning. The average RHR is 75 beats for males and 80 for females per minute.

2. Working Heart Rate (WHR) or Exercise Heart Rate (HER) or Target Heart Rate (THR)

-this is the 60% of your heart’s maximum capacity (after deducting age) while exercising. An ordinary
college freshman should approximately have WHR of 130-160 pulse beats per minute.

3. Recovery Rate (RR)- This is the number of pulse beats taken 5-10 minutes after workout or after
walking and stretching in the gradual cool down.
INTENSITY:

-50-85% of maximal aerobic capacity

-50-85%of heart rate reserve

-60-90% of maximal heart rate

a. Low Intensity: 35-60% of Heart rate Max or 60-60% of Heart Rate Reserve

b. Moderate Intensity: 60-80% of Heart Rate max or 60-70% of heart Rate Rest Reserve.

How to determine your Heart Rate Training Range?

1. Heart Rate Reserve: The Karvonen Formula

Find the lower limit of your Heart Rate Reserve (HRR)

Multiply your Heart Rate Training Rate:

HRR x .50 + THR= Low target Heart rate

Find the upper limit of your Heart Rate Training Range

Multiply your HRR by 85% = = High Target Heart Rate

2. Percent of Heart Rate Max:

Find the lower limit of your Heart Rate Training Range

Low Target Heart Rate = HR max x.50

Find the upper limit of your Heart Rate Training Range

High Target Heart Rate =HR max. 90

How to take the Pulse Rate?

Taking your pulse is easy, especially if you do it at your wrist or neck.

1. Remain quiet with arm rested alongside the body to get accurate count. Any movements or
excitement could affect the counting of the pulse rate.

2. Place the second and third fingers tips lightly on the wrist and try to feel the throb underlying the
bone. The thumb is not use to feel for the pulse because you will feel your own pulsations on your
thumb.

3. When you feel the thump of your pulse, count the beats for 15 seconds. Multiply the count by four to
calculate the number of beats per minute

Normal resting heart rate- ranges from 60 to 100 beats per minute (bpm), according to The Mayo Clinic.
Exercises can help improve cardiorespiratory endurance, build muscle, and burn calories.

Aerobic Exercises- are vigorous movements performed within a sustained period or length of time in
order for the body to demand large amount of oxygen. These develop or improve cardiovascular
efficiency. Examples are including cardio machines(treadmill), running, walking, hiking, swimming,
aerobic classes, dancing, skiing, kickboxing, outdoor cycling etc.

Benefits of Aerobic Exercises-

• Increased maximal oxygen consumption

• Improvement in cardiovascular/cardio-respiratory function

• Increase blood supply to muscles and ability to use oxygen.

• Lower heart rate and blood pressure at any level of submaximal exercise

• Increased threshold for lactic acid accumulation

• Lower resting systolic and diastolic blood pressure in people with high blood pressure

• Increased HDL Cholesterol (the good cholesterol)

• Decreased blood triglycerides

• Reduced body fat and improve weight control

• Improved glucose tolerance and reduced insulin resistance.

Walking

Benefits: Walking daily can reduce your risk of heart disease, obesity, diabetes, high blood pressure, and
depression.

Duration and frequency: 150 minutes per week, or 30 minutes 5 days a week If walking is your main
form of exercise, aim to get 150 minutes per week.

Running or Jogging

Benefits: Running is one of the most effective forms of aerobic exercise. It can improve heart health,
burn fat and calories, and lift your mood, just to name a few.

Duration and frequency: 20 to 30 minutes, 2 to 3 times per week

Swimming

Benefits: Swimming is a low-impact exercise, so it’s good for people prone to or recovering from an
injury or living with limited mobility.
Duration and frequency: 10 to 30 minutes, 2 to 5 times a week.

How to do it: Dancing is the perfect aerobic exercise for people who hate working out. You get to turn
on your favorite music and dance your heart out — in the privacy of your bedroom,

Duration and frequency: 20–60 minutes, 2 or 3 times per week

Jump rope

Benefits: Beyond the usual cardio benefits, jumping rope can improve your proprioception (aka body
awareness), agility, and hand-foot coordination.

Duration and frequency: 10–25 minutes, 2 or 3 times per week

Cardio Exercises

1. Jumping Jacks

2. Burpees

3. Mountain Climbers

4. Plank Ski Hops

5. Lunge Jump

6. High Knees

7. Plank Jacks

8. Standing Alternating Toe Touches

9. Fast-Feet Drop

10. Toe Taps

MODULE 6

Muscular Strength- is the amount of force you can put out or the amount of weight you can lift. It can
be achieved through participation in vigorous as well as tension. Basic consideration in strength
development are duration of activity, distance, or height, speed, and weight.

Exercises to improve the strength of the muscles of the arms, shoulders, back, abdomen, and legs:

Coffee Grinder

Crab Walk

Seal Walk

The Russian Bear Dance

V Cut (Leg Lifts)

Muscular Endurance- refers to the ability of a muscle to sustain repeated contractions against resistance
for an extended period of time.

Importance of Muscular strength and endurance

• Increase bone density • Increase energy

• Increase lean body mass (muscles) • Reduces Stress

• Increase strength • Increase mood

• Reduced risk of injury • Increased stability

• Improves heart condition • Reduces level of body fat