Physical fitness testing

(1) Provides information on the status of your overall physical fitness.

(2) Serves as basis in determining what P.E activities you need to perform in order to improve a
particular component of physical fitness.

(3) For school administrators, results of physical fitness test may also be used as a basis in evaluating
the activities of the PE program.

Safety Guidelines that must be considered before and during the conduct of PFT:

(1) Take into consideration the medical condition.

(2) Condition your body before the test.

(3) Do not perform strenuous activities.

(3) Check your pulse rate before the test.

(4) Wear proper attire.

(5) If at any point during the test, you will feel dizzy or unwell; do not hesitate to inform you’re
professor.

(6) Do not do the physical fitness test unsupervised.

TESTS

(1) VERTICAL JUMP

(2) PUSH UP

(3) 50 METER SPRINT

(4) ILLINOIS AGILITY RUN TEST

(5) THREE MINUTE STEP TEST

• The lower your heart rate is after the test, the fitter you are.

(6) BEEP TEST

Overview of Physical Education

For about a century, many people have been confused about the term physical education, and
are not exactly sure about the term and what physical education teachers do. Even college
students, who have chosen physical education as their major field shared this confusion.
Despite this confusion, physical education has been accepted as part of the curriculum in all
schools. What is important is that physical education is one subject that is well –taught and
well-accepted. Within the past decades, dramatic changes have occurred in the field of
physical education and sport. Contemporary physical education and sport has expanded to
include persons of all ages and abilities. Involvement in carefully designed programs can enhance
the health and quality of life of the participant.

Article XIV, Section 19 of 1987 Philippine Constitution

SECTION 1. The state shall promote physical education and encourage sports programs, league
competitions and amateur sports including the training for international competitions to foster self-
discipline team work & excellence for the development of healthy and alert citizenry.

SECTION 2. All educational institutions shall undertake regular sports activities throughout the country
in cooperation with athletic clubs and other sectors.

CHED Memorandum Order No. 39, s.2021

ARTICLE II - SECTION 3. Integrated Purposes of the General, Higher and Physical Education

“to help improve the Filipino quality of life”. PE, more than any other subject in the curriculum, is much
more direct. It is a subject that is directly applicable and relevant to a learner's life in school, out of
school and even beyond school. Through PE, the learner can be more disciplined because the activities
and tasks demand physical effort. When the learner independently engages in physical activities
because he understands the benefits of caring for and nurturing one's health. he gains self-mastery.
This self-mastery which s accompanied by self-confidence enables the learner to become more socially
involved. This is not to say that individuals who are incapable of exercise or physical activities are
deprived of living a full life, rather, those who are physically fit and healthy are more disposed to living
a life of service for others. PE, in recognizing this fundamental humanity of all, serves therefore as an
important scaffold to the goal of producing "graduates imbued with values reflective of a humanist
orientation, [who are equipped to] think through the ethical and social implications of a given course of
action and are competent learn continuously throughout life. Thus, the Filipino learner who is fully
cognizant of his role in the life of the nation and the larger community will be able to live meaningfully
in a complex, rapidly changing and globalized world by actively engaging himself in his community and
the nation's development issues and concerns.

ARTICLE III - SECTION 5. Tertiary PE Program Standards

The following are the outcomes of the tertiary PE program:

1) Active and Healthy Living.

As part of healthy living, food and beverage consumption patterns are periodically evaluated based on
dietary recommendations for the purpose of building healthy eating habits.

2) Advocacy and Action.

periodic evaluation of the learner's

(a) physical activity levels,

(c) dietary/eating patterns.

✓is aimed at enhancing awareness and personal responsibility for making healthy choices (i.e., taking
action).

✓At the school and/or community level, the learner is provided with and/or seeks opportunities for
participation in and/or lead (e.g. organize) physical activity-related events (e.g. intramurals, PA- based
clubs, fitness and wellness activities, etc.). These opportunities advocacy)

PHYSICAL EDUCATION

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

PHYSICAL FITNESS

(1) Fitness

- carry out daily tasks efficiently with enough physical capacity to cope with the physical needs of life.

- with enough energy left over to enjoy leisure time pursuits and to meet unforeseen emergencies.

(2) Physical Fitness

- to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to
enjoy leisure time pursuits and to meet unforeseen emergencies.

(Physical fitness at any age depends upon eating the correct foods, having sufficient rest, taking
adequate daily exercise, and maintaining a strong mental attitude.)

ASPECTS OF FITNESS

(1) Physical Fitness - perform his daily tasks efficiently without undue fatigue and has some extra
“reserves” in case of emergency.

(2) Social Fitness – mingle with different types of people and interest and concern for others.

(3) Emotional Fitness – refers to the ability of an individual to control his emotions or feelings.

(4) Mental Fitness – to cope with common problems of everyday living.

(5) Spiritual Fitness - is the beliefs and practices that strengthen your connectedness with sources of
hope, meaning, and purpose.

(6) Total Fitness

whole person including physical, mental, social, emotional and spiritual fitness
COMPONENTS OF PHYSICAL FITNESS

Health-Related Fitness Components

(1) Cardio respiratory Endurance – ability of the lungs and heart

(2) Muscular Endurance – ability of the muscles to apply a sub maximal force repeatedly or to sustain
a muscular contraction for a certain period of time.

(3) Muscular strength – the maximal one effort force that can be exerted against a resistance.

(4) Flexibility - the functional capacity of a joint to move through a full range of motion.

(5) Body Composition – the ratio of lean body tissue (muscle and bone) to body fat tissue.

Skill-Related Fitness Components

(1) Agility - quickness of movement

(2) Speed - the ability of the individual to make a successive movement of the same kind in the
shortest time

(3) Balance – the state of equilibrium.

(4) Power – refers to muscular power which is the ability to release maximum force in the shortest
period of time; the ability of the muscle to exert effort.

(5) Reaction Time – the amount of time it takes to start a movement once your senses signal the need
to move.

(6) Coordination – the ability to use the senses together with body parts in performing tasks smoothly
and accurately.

EATING DISORDER AND FOUR TYPES OF EATING

- is an illness that are characterized by irregular eating habits and stress concern about size.

- appear during teen years or adulthood (anxiety, depression etc.)

WHY THERE IS EATING DISORDERS?

(1) Genetic
(2) Biochemical

✓ Anorexia Nervosa – by low weight, fear of gaining weight and a strong desire to be thin, resulting
in food restriction.

✓ Bulimia Nervosa – characterized by recurrent binge eating followed by compensatory behaviors

✓ Binge eating – characterized by eating much more rapidly than normal, eating until feeling
uncomfortably full, eating large amounts of food when not feeling physically hungry , eating alone
because of feeling embarrassed by how much one is eating and feeling disgusted with oneself,
depressed or guilty afterwards.

✓ Psychological

This eating disorder are common in individuals who struggle with clinical depression, anxiety disorders
and obsessive-compulsive disorder, Low self-esteem, Feelings of hopelessness and inadequacy,
Trouble coping with emotions or expressing your emotions and Perfectionism.

✓ Cultural

Most individuals are exposed to cultural pressures regarding weight or appearance.

✓ Environmental

Environment can cause eating disorder because of family or other relationship problems, history of
physical or sexual abuse, activities that encourage thinness or focus on weight, peer pressure, being
bullied because of weight or appearance in general.

• Eating disorders are illnesses, not character flaws or choices. Individuals don’t choose to have an
eating disorder. You also can’t tell whether a person has an eating disorder just by looking at their
appearance. People with eating disorders can be underweight, normal weight or overweight. It’s
impossible to diagnose anyone just by looking at them.

Four Types of Eating You Should Know Fueling for Performance

Nutrition is critical for both academic and sports performance. Student- athletes need to fuel early and
often in order to meet their daily energy needs. Fueling before exercise has been shown to improve
performance over exercising in the fasted state. Consuming 30 to 60 grams of carbohydrate each hour
during prolonged exercise will prevent the under- fueling trap.

Tips:

1. Know your limitations

2. Eat fruits and vegetables

3. Control yourself

Tips to Stop Emotional Eating

1. Identify the triggers - such as stress, emotions, social influences, boredom

3. Practice Mindful eating - Awareness of your physical and emotional cues, Awareness of your non-
hunger triggers for eating, Awareness on how you buy, prepare and eat your food, Choosing foods that
give you both enjoyment and nourishment, Learning to meet your emotional needs in ways other than
eating.

4. Pause and think - Construct a strategy to avoid this All this can help, but not if you can’t stand for it,
let’s make a change.

Social Eating Tips to avoid

1. Say no! For events whit many food

2. Try to manage and control

3. Make a decision

4. Change your habits

5. Encourage others to

6. Known your limits

7. Make yourself busy.

Distracted Eating Tips

1. Make the time to eat

2. Take a break on gadgets etc.

3. Chew food mindfully Make sure you’re truly reaping the nutritious benefits of your food choices and
take time to eat. Your behaviors are strongly influenced by your environments. Constantly being on
the go, working at a desk all day, and watching TV and laptops all influence your brain and behaviors
when it comes to food choices. Bring your focus back to your food, be mindful when eating and chew
thoroughly to improve your health and your waistline.

Types of Warm-up Exercise

Static warm-up- stay in position

Dynamic warm-up- moving from one place to another

FITT Principle

F- frequency (how often)

I- Intensity (how hard)

T- type (what type)