WEEK 1

The physical fitness test is a set of measures designed to determine one’s

level of physical fitness. It has two components namely: Health Related and
Skill Related.
Health related and skills related involves the exercise activities that you do
in order to try to improve your physical health and stay healthy particular in
the categories of cardiovascular endurance, muscular strength, flexibility,
muscular endurance and body composition.
Cardiovascular fitness- the ability to exercise your entire body for long
period of time.
Muscular Strength- the amount of force your muscles can produce
Flexibility- the ability to use your joints fully through a wide range
of motion.
Muscular endurance- the ability of the muscles to work for a long
period of time
Body Composition-the amount of total fat and muscles in the body
Skills related fitness consists of six components: agility, balance, coordination,
speed, power, and reaction time.
Agility – ability to rapidly and accurately change direction of the whole body in
space.
Balance – ability to maintain equilibrium while stationary or moving.
Coordination – ability to use senses and body parts in order to perform motor
tasks smoothly and accurately.
Power – amount of force a muscle can exert.
Reaction Time – ability to respond quickly to stimuli.
Speed – amount of time it takes the body to perform specific task
1. Sit and Reach – test of flexibility for the lower extremities particularly
hamstring.
Procedure:
a. Sit on the floor with the back flat on the wall. Feet are approximately 12
inche
apart.
b. Without bending the back, knees and elbow, place one hand on the top of th
other and position the hand on the floor.
c. After the tester has positioned the zeropoint to the tape measure , start the
tes
by reaching the furthest point possible with out bending kness.
d. Measure the distance of the furthest reach.
e. Record the score in centimeter.
lean forward slowly
and hold position
fingertips
aligned
legs straight
remove shoes
feet slightly apart and
flat against the step
2. 2. Push Up – measure the strength of the upper extremities.
Procedure:
a. Face down in a standard push-up position: palms on the mat under
shoulder, fingers pointing forward, and legs straight, paralleled and slightly
 apart, with the toe supporting the feet.
For BOYS: Straightens the arms, keeping the back and knees straight then
lower the arms until there is 90 degree angle at the elbows ( upper arm are
parallel to the floor).
For GIRLS: With knees with the contact with the floor, straightens the
arms, keeping the back straight, the lower the arms until there is 90 degree
angle at the elbow ( upper arms are parallel to the floor).
b. Perform as many repetitions as possible.
c. Scoring – record the number of push ups made
https://www.pickpik.com/
3. 2. Push Up – measure the strength of the upper extremities.
Procedure:
a. Face down in a standard push-up position: palms on the mat under
shoulder, fingers pointing forward, and legs straight, paralleled and slightly
apart, with the toe supporting the feet.
For BOYS: Straightens the arms, keeping the back and knees straight then
lower the arms until there is 90 degree angle at the elbows ( upper arm are
parallel to the floor).
For GIRLS: With knees with the contact with the floor, straightens the
arms, keeping the back straight, the lower the arms until there is 90 degree
angle at the elbow ( upper arms are parallel to the floor).
b. Perform as many repetitions as possible.
c. Scoring – record the number of push ups made
https://www.pickpik.com/
4. 4. Zipper Test – a test of upper arm and shoulder girdle flexibility intended to
parallel the strength/endurance assessment of the region.
Procedure:
a. Stand erect.
b. To test the right shoulder, raise your arm, bend your elbow, and reach down
across your back as far as possible.
c. At the same time, extend your left arm down and behind your back and try to
cross your finger over those of you right hand.
d. Reach with the right hand over the right shoulder and down the back as if to
pull zipper or scratch between the shoulder blade.
e. To test the left shoulder, repeat the procedure ( a-d) with left hand over the
left
shoulder.
Scoring – Record zipper test to the nearest 0.1 centimeter
Standard
0 – did not touch the fingertips
1 – just touch finger tips
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 -9 cm
5. 5. Curl Up – To measure abdominal muscles
Procedure:
a. Assume a lying position with feet flat on the floor and knees bend about 90
degrees hand palm down at the side with fingertips touching the first tapeline.
b. Complete a slow, controlled curl – up , sliding fingertips along with the floor
until they touched the second tapeline.
c. The cur – up should performed at a rate of one every 3 seconds or 20 curl –
 us
per minute (2 seconds going up, 1 second going down).
d. There should be no rest at the bottom position and perform as many curl –
ups
as possible without stopping
6. 6. Stork Stand Test – To assess the ability to balance the ball of the foot
Procedure:
a. Remove the shoes and place the han
the hips
b. Position the non - supporting foot aga
the inside of the supporting legs.
c. Raise the heel to balance on the ball o
foot
Scoring – Record the time in the nearest
onds.
https://www.youtube.com/watch?
7. Standing Long Jump – To measure the
explosive strength and power of the legs
muscles
Procedure:
a. Stand behind the take – off line, the tips of
your shoes should not go beyond the line.
b. As you prepare to jump, bend your knees and
swing your arms backward and jump as far as
you can.
Scoring – Record the score in meters to the
nearest 0.1 centimeters
https://www.youtube.com/watch?
8. 3 – Minute Step Test –
To measure cardiovascular endurance
Procedure:
a. Position in the front of the step.
b. At the signal “ Go” , step up and down on a bench
for 3 minutes at a rate of 24 steps per minute. One
step consider 4 beats – that is up with the left foot,
up with the right foot, down with the left foot , down
with the right foot.
c. Immediately after the exercise, stand and relax.
Don’t talk.
d. Right after the activity, locate you pulse.
( First beat is zero ).
e. Count the pulse for 10 seconds. Multiply it by 6
Scoring – Record the 60 – second heart rate after the
activity
WEEK 2 – 3
First aid refers to the emergency or immediate care you should provide
when a person is injured or ill until full medical treatment is available. For
minor conditions, first aid care may be enough. For serious problems, first aid
care should be continued until more advanced care becomes available.
There are three objectives to first aid: to save life, minimize injuries and
hasten healing.
1. To save lives. One of the first factors that need to be taken into
account is whether the airways of the injured person are blocked. If the
airways are blocked, clearing the blockage should be the
immediate concern because without oxygen, brain damage will
happen within 4 minutes.
2. To minimize injuries or to prevent them from happening. The first aider needs
to survey the area and remove the injured individual away from
any objects that may be hazardous. Also, he/she needs to bandage up and
apply pressure to all wounds to prevent excessive blood loss.
3. To hasten or promote recovery. Depending on what the wound is, there
are different treatments that are recommended. Try to help fix, not worsen,
the injuries as best as you can.
Sports Officiating is the supervision of sports competitions in accordance with
established rules. Sports Officials play a major role in the success of sports
competitions. Thus, they are also prone to different injuries. The common injuries
encountered by the sports officials and their first aid are the following:
SPRAIN is a stretch or tear of a ligament, the band of connective tissues that joins
the end of one bone to another. This injury is caused by trauma such as fall or
blow to the body. Areas of the body most vulnerable to sprains are ankles, knees
and wrists. Signs of sprain include varying degrees of pain, bruising,
inflammation, swelling, inability to move a limb or joint, laxity or instability.
STRAIN is an acute or chronic soft tissue injury that occurs to
a muscle, tendon, or both. It results from overstretching and over-contraction.
Symptoms of strains include pain, muscle spasm and loss of strength.

First aid for Sprains and

Strains:
a. Follow the R.I.C.E Method

R Rest the sprained or strained area especially for the first 24 to

- 48 hours. Avoid any activity that causes pain or makes it
worse.
Ice for 20 minutes every hour. Never put ice directly against
the skin or it may damage the skin. Use a thin towel for
protection.
Compress by wrapping an elastic bandage or sleeve lightly
 (not tightly) around the joint or limb. Take the bandage off at
night.
Elevate the area above heart level if possible. It drains
I-
C
-
E
-
fluid from injured tissues.
b. Use Paracetamol for the first day of the injury to reduce pain without
increasing bleeding.
c. Do not apply heat during the first two days as this will only increase swelling.
d. After 48 hours, start moving the limb gently but only enough not to cause
pain.
e. Gradually increase the range of movement. Let pain be your guide.
3. KNEE INJURIES
The knee is the largest joint in the body, and one of the most easily
jured. It is made up of four main things: bones, cartilage, ligaments, and te
dons. It is also the most commonly injures joint because of its complex a
weight-bearing capacity. Knee injuries can result from a blow or twist to t
knee, from improper landing after a jump or from running too hard, too mu
or without proper warm up. Knee injuries can range from mild to severe. T
most common knee injuries include fractures around the knee, dislocation, a
sprains and tears of soft tissues, like ligaments. In many cases, injuries invo
more than one structure in the knee. Pain and swelling are the most comm
signs of knee injury. In addition, your knee may catch or lock up. Many kn
injuries cause instability — the feeling that your knee is giving way.
First aid for Knee Injuries:
a. Stop your activity immediately. Don’t ‘work through’ the pain.
b. Rest the joint at first.
c. Reduce pain, swelling and internal bleeding with icepacks, applied for
minutes every couple of hours.
d. Bandage the knee firmly and extend the wrapping down the lower leg.
e. Elevate the injured leg.
f. Don’t apply heat to the joint.
g. Avoid alcohol, as this encourages bleeding and swelling.
h. Don’t massage the joint, as this encourages bleeding and swelling.
4. FRACTURE is a break in the bone that can occur from either quick, one-time
injury to the bone (acute fracture) or from repeated stress to the bone over time
(stress fracture). Symptoms of a fracture are intense pain, deformity (the limb
looks out of place), swelling, bruising, or tenderness around the injury, numbness,
tingling and problems moving a limb.
First aid for Fractures:
a. Apply the R.I.C.E Method
b. Stop any bleeding
c. Immobilize the injured area
d. Don’t give the person anything to eat or drink in case surgery is needed
e. Get medical attention immediately

5. DISLOCATION occurs when the two bones that come together to form a joint
become separated. Dislocation is most common in shoulders and fingers. Other
sites include elbows, knees and hips. A dislocated joint can be visibly deformed
or out of place, swollen or discoloured, intensely painful and immovable.
First aid for Dislocation:
a. Leave the joint alone. Attempting to move or jam a dislocated bone back in can
damage blood vessels, muscles, ligaments, and nerves.
b. Put an ice pack covered in a cloth on the area around the joint. Ice can ease
swelling and pain in and around the joint.
c. Use pain reliever
d. Get medical attention immediately
WEEK 4 – 8
Our idea of sports participation is mostly limited on the players’ role in
the sports fields perhaps; it is the one being highlighted during competitions.
There is more to sports than just being a player and that is officiating.
The role of an official is very crucial in a sporting endeavor. He
defines success or failure of a certain physical activity. It is therefore
necessary for an aspiring official to possess a number of qualities for him to
meet the goal of having a satisfying, complain-free, impartial, and successful
game. The following are some of the qualities to be considered:
Physical Qualities – refer to the physical attributes of an officiating
official. He needs to have a high level of fitness to be able to perform his job
and to catch up with every detail of what the athletes or players do on
court.
Emotional Qualities – refer to the emotional readiness of an official to
perform his/her role in a game. He or she might have mastered all the
rules and possesses a high level of fitness but if the emotional attributes
don’t warrant him or her to perform the duties and responsibilities of an
officiating official, failure is expected. Emotional attributes that an
officiating official should possess include confidence. It is having belief in
one’s self. Confidence can be situation-specific, but practicing it through
actual game immersions and observations of game officiating activities can
help improve it.
Mental Qualities - Mental toughness is the term used to refer to all of the
qualities pertaining to one’s mental preparations in officiating a game. To
be mentally tough requires one to stay focused, regulate one’s performance,
ability to handle pressure, awareness and control of thoughts and feelings
and one’s command and control of the environment. This can be achieved
by having a thorough knowledge on the rules of the game, alertness,
vigilance which result to timely, decisive, honest and impartial judgment.
Decisiveness results to integrity of the result of the game leading to a
satisfying result and acceptance of success and failure for both competing
teams or players.
Social Qualities – refer to the ability to deal with others at any given
situation. Complaints are inevitable in a game. It is the ability of an
officiating official to settle disputes without sacrificing the integrity of a
game and the officiating team. To develop such qualities requires practice
just as the emotional qualities do. Surrounding oneself with people who
make wise decisions especially in officiating endeavors might help one
improve his or her decision-making skills.
A healthy official lives a healthy lifestyle.
When you register as officials, and volunteer to work at events, you agree
to uphold these values.
a. Be a Benefit and Cause No Harm - A primary value of officiating is to
provide a benefit to those with whom one interacts in the competition area
(athletes, coaches, spectators, volunteers, and other officials). A related value
is to do no harm.
b. Be Accurate and Responsible - These values mean that officials should
strive for accuracy and consistency in their officiating actions, as well being
dependable and trustworthy in their work as officials. The latter implies that
officials should accept the responsibility for their errors that may affect
competitions, and work to increase or sustain others’ (athletes, coaches,
spectators, other officials) trust.
c. Be supportive of other participants and loyal to our Sports Organizations
- Officials should exhibit loyalty and politeness and other organizations to
which the official belongs or is representing in the context of a competition.
They should extend such loyalty and politeness to individuals involved in athletics at
all levels.
d. Act with Integrity - Integrity refers to firm adherence to an ethical code as
well as to the absence of impairment or disability. This implies that officials
will (a) not allow their judgment to be adversely influenced by personal
loyalties or personal gain, (b) adhere whenever possible to the specifics of this
ethical code, and (c) avoid officiating when their mental or physical
competence may be impaired (e.g., through physical illness, emotional
distress, or some other personal limitation).
e. Act with Fairness - Fairness refers to performing one’s duties in an unbiased
manner. This implies that officials will act in a manner that does not create
advantage or disadvantage to any athlete or club.
f. Show Respect for Participants’ Rights and Dignity - Officials have the duty
to respect individual athletes or other parties at competitions, independent of
cultural, ethnic, gender, age, or other characteristics of the individual that may
set the other person apart from the official’s own background and sense of
familiarity. Although this is usually meant to prevent discrimination on the
basis of gender, ethnicity, or disability (all areas of human diversity that are
associated with human rights legislation), it also applies to areas of diversity
such as age or experience in the athletic event or officiating task. Thus, it
applies to treating very young (and thus immature) athletes and less
experienced (and thus less competent) officials or volunteers in a dignified and
respectful manner.
g. Exhibit Professionalism - Professionalism means exhibiting a courteous,
conscientious, and generally business-like manner in the workplace (including
volunteer workplace). Applied to athletics officials, it means that officials, as
part of their volunteer duties, will conform to reasonable technical standards of
their area of practice (e.g., starter, track umpire, throws judge) as well as to any
ethical standards that govern them.
h. Model Appropriate Health Habits - This value presumes that athleticism is
part of a generally healthy lifestyle, and that BC Athletics and Athletics Canada
encourage not only athletic competition, but enhanced health in their members
and in the general public.
i. Adhere to Legal Standards - This means obeying the law.
j. Protect Vulnerable Persons - In our society, we now recognize that some
individuals (e.g., persons with disabilities) are more vulnerable to poor
treatment because of their relative youth, mental or physical disability, or other
characteristics that place them at a disadvantage. This code of conduct recognizes that
such individuals may require special attention. A
. REFEREES’ HAND SIGNALS
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