Physical Fitness

Physical Education

According to Andin, Physical Education is an integral part of the educational program designed to
promote the optimum development of an individual physically, socially, emotionally, and mentally
through total body movement in the performance of properly selected physical activities.

How physical education developed the physical aspect of the individual?

Physical Development …took place

· Through active participation in properly selected physical education activities, an individual will
develop and maintain good health and a high level of fitness. Hence it also develops students’ physical
competence and knowledge of movement, injuries are minimized or can be avoided. It improves
metabolic health and with the development of a healthy lifestyle students may avoid harmful habits and
they may tend to eat well.

How Social Development can be achieved through physical education?

· Through participation in physical education activities provides opportunities for the development
of students’ desirable social traits needed for the adjustment to social life in general. Being in group
activities you will develop your communication skills, in participating in all the activities a student will
develop sportsmanship or can accept defeat gracefully. Doing a physical activity with other students
enhances your ability to adapt or being resilient in a given situation

Emotional Development

· The informal nature of physical education activities offers opportunities for self-expression and
emotional mastery. With exposure to the group and physical activities, students developed self-
confidence, self-control, self-reliance, courage, and determination.
Mental Development…can be attained

· Through participation in physical education activities the individual develops his mental capacities
is open to new ideas, creativity, ability to think critically, mechanical principles of movement (ability to
think critically), acquires knowledge and understanding of strategies of game and sports, discover ways
of improving his movements in gymnastics and dance.

The goal of Physical Education is to develop individuals who are physically literate, knowledgeable,
skilled, and confident to enjoy healthful physical activity for a lifetime or to be Fit

Why is physical fitness important? Being physically fit means having health benefits, when the body is
fit, the person will be in better health overall and able to ward off many physical ailments, according to
Union Lifestyle.

Physical Fitness

· Is generally defined as a set of physical activities that an individual possesses in order to perform
specific types of physical activity efficiently and effectively. It is also the ability to carry out the daily task
with alertness and vigor, without undue fatigue, and with enough energy, reserve to meet emergencies
or to enjoy leisure time. Likewise, it is the ability to function efficiently and effectively, to enjoy leisure,
to be healthy, to resist disease, and to cope with emergency situations.

Here are some terms, defined for you to easily understand our lesson:

· Physical Activity – any bodily movement carried out by the skeletal muscles that require energy.

· Exercise - planned, structured, repetitive movement of the body designed to improve or maintain
physical fitness.

Physical fitness can be defined in two categories: health-related and performance/skill-related

Before I will proceed with the physical fitness test, I would like you to answer the Health Appraisal
Record. It is very important that you answer all questions honestly. The PAR Q (Physical Activity
Readiness Questionnaire) is a scientifically and medically researched selection device. It complements
exercise programs, exercise testing procedures, and the liability considerations of attendants with such
programs and testing procedures. PAR Q, like any other pre-exercise screening device, will misclassify a
small percentage of prospective participants, but exercising the screening method can entirely avoid this
problem.
 Cardiovascular Endurance, Flexibility and Body Composition

CARDIO-VASCULAR ENDURANCE

➢ It is the ability of the heart, blood vessels, blood, and respiratory system to supply oxygen and
fuel to the muscles at a steady rate for a considerable length of time.
➢ Test: 3 Minute Step Test

Objective: It is designed to measure a person's aerobic fitness. Participants step up and down, on and
off an aerobics-type step for THREE minutes to increase heart rate and to evaluate the heart's recovery
rate during the minute immediately following the step test exercise.

Mechanics:

Before performing the test, get first your resting heart rate. To get your resting heart rate, place your
index and middle finger on your wrist just below the thumb, or along either side of your neck, so you
can feel your pulse. You can do this while sitting or lying, make sure you are relaxed. It is best to get your
resting heart rate after waking up. Use a watch to count the number of beats for one (1) minute.

1. Position yourself in front of the 12-inch-high bench (or a sturdy box or similar sized stair).

2. Step up one foot and then the other.

3. Step down with one foot followed by the other foot.

4. Try to maintain a steady four-beat cycle. It’s easy to maintain if you say “up, up, down,
down”.

5. Go at a steady and consistent pace for 3 minutes.

Scoring: At the end of three minutes, remain standing while you immediately check your heart rate.
Take your pulse for one minute. Find your pulse in your wrist or neck, using your index and middle
finger.

FLEXIBILITY

➢ The ability to move the body joints through the full range of motion (ROM) without discomfort
or pain.
➢ Test: Modified Sit-and-Reach
 Objective: To measure the extensibility of the hamstrings and lower back

Mechanics:

1. After a proper warm-up and stretching, the student is seated on the ground with the back
and buttocks against a flat wall, legs fully extended in front of them, feet 8 inches apart, toes pointed
upward, and soles of the feet flush with the base of the sit and reach box.

2. If the student is unable to fully straighten their legs, an assistant may help to help press
the legs down by applying slight pressure above or below the knees.

3. The student then as the initial touch raises the hands upward without taking the buttocks
and head off from the wall.

4. The student, after the initial, reaches forward slowly with the fingertips of both hands
remaining in contact with the slides.

5. Once the student has reached their farthest extension point, the position should be held
for a “two count” (One thousand one…... two)

Scoring: It means the student may have two and the best of these is recorded. The scores are measured
in quarter inch, rounded to the nearest cm.

BODY COMPOSITION

➢ The relative percentage of muscle fat bone and other tissues that comprise the body.
➢ Test: Body Mass Index (BMI)
➢ Objective: To gauge whether your weight is in healthy proportion to your height.

Mechanics:

1. Get your weight, in kilograms, and height, meters.

2. Compute your body mass index (BMI) using this formula:

BMI= WEIGHT (KG)/HEIGHT (M2)

You have to note that the most commonly used measure for overweight and obesity is the Body Mass
Index (BMI) - a simple index to classify overweight and obesity in adults. It is defined as the weight in
kilograms divided by the square of the height in meters (kg/m2).

The BMI provides the most useful population-level measure of overweight and obesity, as it is the same
for both sexes and for all ages of adults. However, it should be considered as a rough guide because it
may not correspond to the same body fat percentage in different individuals.

Muscular Endurance and Muscular Strength

HEALTH-RELATED FITNESS COMPONENTS

- is the ability of the body to meet the demands of daily physical effort and activity, to have enough
energy reserve for unexpected emergencies, and to enjoy the feeling of well-being that regular exercise
brings. The following are health-related components, muscular endurance, muscular strength,
cardiovascular endurance, flexibility, and body composition.

Fitness test

-also known as a fitness assessment, is comprised of a series of exercises/tests that help evaluate your
overall health and physical status. For general health and fitness purposes, the tests are considered the
starting point for designing an appropriate exercise program. For our class, it is important to understand
how the tests are conducted and performed.

MUSCULAR ENDURANCE

· It is the ability of the muscles to repeatedly exert themselves over a period of time.

· Test to be used is: Modified Abdominal Curl-up Test

· Objective: This test measures the muscular endurance of the abdominal muscles.
Mechanics:

1. Start with the student lying in their back, knees bent, with 10 inches distance from the heel to
the buttocks; feet flat on the floor with arms extended on the side, and palms down with fingers
extended to the first tape mark or cardboard.

2. A partner holds the feet down firmly on the floor.

3. The student must slide the hands, with their fingertips touching on the tape mark or
cardboard. As the body moves up, curls the head, buttocks must remain on the floor with no thrusting
of the hips and the heels remain in contact with the floor.

Scoring: Record the correct abdominal curl up.

Note:

Do not put your knees on top of your partner's feet when assisting. Place your knees on the side of the
feet and hold the feet together with your hands. You can also hold the knees instead of the feet.

Do not lean to your side as you move your body up.

Do not place your hands behind your head because you might use your hands to pull your head instead
of using your core to move up which may lead to neck or spine injury.

MUSCULAR STRENGTH

· The ability of the muscles to exert maximum force.

Objective: To measure the endurance of the arms and shoulder girdle.

a. Modified Bent-Knee Push-Up (Women)

b. Push-Up Test (Men)

Objective: To measure the endurance of the arms and shoulder girdle

Mechanics: (Modified Bent-Knee Push-Up)

1. Lie on the floor, face down with hands placed on chest level, about 4-7 inches farther than
shoulder-width apart, with knees on the floor and feet in the air.

2. Keeping your back straight, push yourself up extending your arms, without locking your
elbows.

3. Hold for a brief second while flexing your chest.

Note:

Do not allow your back to bend or arch. Keep your body as straight as possible.

Do not just let your body fall back down to the floor. Resist your body’s downward force by lowering
yourself slowly.

Mechanics: (Push-Up Test)

1. The hands are positioned slightly wider than shoulder-width apart with the elbows fully
extended.

2. The fingers are kept pointed forward.

3. The feet are no more than six inches apart.

4. A partner places their fist on the floor below the student’s chest or a 3-inch sponge is used as
a replacement.

5. The body is lowered and raised with the legs, hips, and torso staying in the same plane.

6. The student must touch the fist or sponge and return full arm extension to be considered one
repetition.

7. Rest only in the up position.

Scoring: Count the maximum of correct repetitions.