Pe 101 Hand Out-Prelim - Finals

PHYSICAL EDUCATION 101: PHYSICAL FITNESS, GYMNASTICS AND AEROBICS
PHYSICAL EDUCATION
Physical Fitness, Gymnastics
and Aerobics
1
SPECIFIC OBJECTIVES FOR PRELIMS
I. FOUNDATION OF PHYSICAL EDUCATION
-Identify the legal bases of physical education.
-Determine the importance of physical education
II. BASIC ANATOMY AND PHYSIOLOGY

-Review and understand the basic structure and functions of human
body.
-Recognize the concept and benefits of physical fitness
III. BASIC NUTRITION TO FITNESS AND HEALTH DEVELOPMENT
-Determine the relationship of basic nutrition to fitness and health
development.
IV. COMPONENTS OF PHYSICAL FITNESS
-Identify health-related and skills-related components of physical
fitness
- Recognize the concept and benefits of Physical Fitness
BATANGAS STATE UNIVERSITY

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PHYSICAL EDUCATION 101:

Physical Fitness Gymnastics and Aerobics
INTRODUCTION
GENERAL OBJECTIVES OF PHYSICAL EDUCATION
 To develop the movement potentials of each individual to an optimum level.
 To develop a basic understanding and appreciation of human movement.
 To develop and maintain the optimal physical fitness and functionality of the individual.
 To develop skills, knowledge attitudes basic to voluntary participation in varied movement
activities for a lifetime.
THE OBJECTIVES OF PHYSICAL EDUCATION

 Physical Development
o Through the carefully selected physical activities an individual who participates

actively will develop and maintain good healthy and a high level of physical fitness.
 Social Development
o Physical education provides more than just exercise for students. Students learn
communication skills and how to work together as a group.
 Emotional Development
o Through physical education activities the students gradually learn to manage their
selves and acts wisely with courage when exposed in stressful and emotional
situations.
 Mental Development
o Through physical education activities the learners acquire knowledge and

understanding of rules and strategies of the games, sports and dance instructions.
Varied activities in physical education help the student’s development their ability
to analyze body movements, skills and game situations.
 Social Development
o Integrated efforts by health and p[physical education programs can highlight the
importance of spiritual concepts like critical awareness, contemplation, purposeful
living, nature, acceptance, transparency, awareness, tolerance, resiliency,

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experience, community, and the critical role of the body, mind, and spirit to holistic
health.
THE PURPOSE OF PHYSICAL EDUCATION
1. To involve the learner in a wide range of movement, knowledge and skill-building

experiences.
2. To contribute to the learner’s growing value system and his/her development of
responsible attitude and behavior essential to a healthy lifestyle.
3. To promote understanding of and appreciation for the differences among people in
physical activity settings.
4. To develop the habit of regularly participating in physical activity as part of health-
enhancing personal fitness plan.
5. To expand options for wise use of leisure time.
I. Specific Objectives: Identify the legal bases of Physical Education.

Determine the importance of Physical Education.
LEGAL BASES OF PHYSICAL EDUCATION
Human body is made up by muscles, therefore intended for muscular, movement and
as human beings we need to suit in an environment where there is continuous a bodily
movement, We all know that we need to feed our mind and our soul, but basically we need
to supply our body, not only food but also with regular physical activities. This is a concept
of physical educators that is being instilled to students, it support that belief of educators that
“Educators is not only the development of the mind but also of the body” or sound mind and
sound body.
According to the International Charter of Physical Education and Sport UNESCO
(United Nations Educations, Scientific and Cultural Organization): The practice of
physical education and sports is a fundamental right for all.
Every human body has a fundamental right to physical education and sport, which are
essential for the full development of his personality. The freedom to develop physical,
intellectual and moral powers through physical education and sport must be guaranteed both
within the educational system and in other aspects of social life.
This article substantiate the inclusion of physical education in the school curriculum
because physical education put ups the foundation of practicing motor skills for games such
as volleyball, basketball, tennis and swimming, among others. Sport is integral part in a
person’s life. Different sports develop different skills and develop positive thinking, which
is important for a person to endure difficulties. It is a constructive expenditure of energy and
that is why physical education is important to every individual. According to Andin:
Physical education is an integral part of the educational program designed to promote
the optimum development of an individual physically, mentally, socially, emotionally and
spiritual through total body movement in the performance of properly selected physical
activities.

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Article I, International Charter of Physical Education and Sports, UNESCO Paris,

1978 and Recommendation International Disciplinary Regional Meeting Experts on Physical
Education, UNESCO, Brisbane, 1982-
“The practice of physical education and sports is a fundamental right of all...”
“And this right should not be treated a different in principle from the right adequate
food, shelter, medical care.”
Article XIV, Section 19, 1987 Constitution of the Republic of the Philippines
“The state shall promote physical education and encourage sports programs league
competitions and amateur sports including training for international competition to foster
self-discipline, teamwork, and excellence for the development of a healthy and alert
citizenry.”
“All educations institutions shall undertake regular sports activities throughout the
country and in cooperation with athletic clubs and other sectors.
With all this, the bottom line is physical education is needed because of the constantly
changing lifestyle of people and the convenience that food and technology provide, some
people have depended on it solely that they have forgotten what it was like to be physically
active. Through physical education, students may realize that they should be physically
active. Through physical education, students may realize that they should be physically fit
and enjoy many forms of physical activity during the school years and continuing throughout
life.
II. Specific Objective: Review and understand the basic structure and functions of human body.
WHAT IS ANATOMY?
The study of the structure and shape of the body and body parts & their relationships
to one another.
The term anatomy comes from the Greek words meaning to cut (tomy) apart (ana).
Anatomy
• Gross anatomy (macroscopic anatomy) – the study of large, easily observable structures (by
naked eye), such as the heart or bone.
• Microscopic anatomy (cytology, histology) – the study of very small structures, where a
magnifying lens or microscope is needed.
WHAT IS PHYSIOLOGY
 Physiology – the study of how the body and its parts work or function
 Physio – nature
 Ology - the study of
STRUCTURAL ORGANIZATION OF HUMAN BODY

1. Chemical Level
a. Atoms
Proton, Neutron, electrons
b. Molecules
Two or more atoms joined together by either covalent or ionic bonds

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Four biologically important organic molecules in the human body.

a. Proteins which are made from 20 different Amino Acids
b. Complex Carbohydrates made from simple sugars
c. Nucleic Acids made for nucleotides
d. Lipids made from fatty acids and glycerol
2. Cells
Smallest structural and functional units of the human body.
3. Tissues
Group of cells and the materials surrounding them that work together to perform a particular
function.
4. Organs
Composed of two or more tissues work together to provide specific functions and they usually
have specific shapes.
5. Organ systems
Consist of one or more organs that provide a common function.
a. Integumentary system
b. Skeletal system
c. Muscular system
d. Nervous system
e. Endocrine system
f. Cardiovascular system
g. Lymphatic system
h. Respiratory system
STRUCTURAL ORGANIZATION OF HUMAN BODY - ORGAN SYSTEMS
a. The integumentary system includes your skin, hair, subcutaneous fat and nails. The
integumentary system offers protection from the environment, provides form and individual
recognition characteristics and aids in temperature and water regulation.
b. The muscular system includes the skeletal muscles but excludes smooth and cardiac
muscles, which are included in other organ systems. The muscular system provides
locomotion and support, allows us to manipulate our surroundings and - due to its high
metabolic activity - produces heat.
c. The skeletal system is composed of bones, joints, cartilage, ligaments and tendons. Your
skeleton provides structural support and protection for your internal organs. In cooperation
with your muscular system, your skeletal system participates in movement and locomotion.
d. The nervous system includes the brain, spinal cord, autonomic and somatic nerves (i.e.,
involuntary and voluntary nerves) and all sensory organs, including those that serve vision,
smell, sensation, balance, hearing and taste. Your nervous system coordinates your
movements and controls your responses to both external and internal stimuli. It serves as the
storehouse and processing center for memories, it regulates mood and it provides the
mechanisms for social interaction and development

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e. Your endocrine system includes all the glands in your body that make hormones. These
chemical messengers play a key role in making sure your body works the way it should.
f. The circulatory system, also called the cardiovascular system or the vascular system, is
an organ system that permits blood to circulate and transport nutrients (such as amino acids
and electrolytes), oxygen, carbon dioxide, hormones, and blood cells to and from the cells in
the body to provide nourishment and help in fighting diseases, stabilize temperature and
maintain homeostasis
g. The lymphatic system is made up of the lymphatic vessels, which travel with your blood
vessels, and the lymph nodes, where immune cells are produced. The lymphatic system
returns a clear fluid called 'lymph' from your tissues and organs to your heart. Lymph is
produced by the leakage of a small amount of fluid from your blood vessels into the
surrounding tissues.
h. The respiratory system encompasses the organs of breathing, which include your nose,
pharynx (mouth), larynx (throat), trachea (windpipe), bronchi and bronchioles (airways),
lungs and diaphragm. Your sinuses, which are lined by the same type of cells that line your
upper airways, are included in the respiratory system. Your respiratory system is the principal
site of gas exchange in your body. It is here that oxygen is absorbed into to your bloodstream
and carbon dioxide is removed. Air moving through your respiratory system also provides
you with the ability to vocalize (i.e., speak and sing).
BASIC LIFE PROCESSES
1. Metabolism
Sum of all biochemical processes of cells, tissues, organs, and organ systems
2. Responsiveness
Ability to detect and respond to changes in the internal and external environment
3. Movement
Occurs at the intracellular, cellular, organ levels
4. Growth
Increase in number of cells, size of cells, tissues, organs, and the body. Single cell to
multicellular complex organism
5. Differentiation
Process a cell undergoes to develop from a unspecialized to a specialized cell
6. Reproduction
Formation of new cells for growth, repair, or replacement, or the production of a new
individual.
SPECIAL MOVEMENTS
 FLEXION - movement that decreases the angle at a joint
 EXTENSION - movement that increases the angle at a joint
 HYPEREXTENSION - movement that goes beyond the plane of extension
 ROTATION - movement of a bone around its own axis
 ABDUCTION - movement of a body point away from the midline
 ADDUCTION - movement of a body point towards the midline
 CIRCUMDUCTION - movement where the distal end of a bone moves in a circle
 ELEVATION - upward movement
 DEPRESSION - downward movement

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 PROTRACTION - outward/forward movement

 RETRACTION - inward/backward movement
 INVERSION - movement of the sole of the foot inward
 EVERSION - movement of the sole of the foot outward
 DORSIFLEXION - movement of the foot/toes upward
 PLANTAR FLEXION - movement of the foot/toes downward
 SUPINATION - movement of the palms of the hand upward
 PRONATION - movement of the palms of the hand downward
III. Specific Objective: Determine the relationship of basic nutrition to fitness and health
development.
ESSENTIAL NUTRIENTS
Essential nutrients are compounds that the body can’t make or can’t make in sufficient
quantity. According to the World Health Organization, these nutrients must come from food,
and they’re vital for disease prevention, growth, and good health.
While there are many essential nutrients, they can be broken into two categories:
macronutrients and micronutrients.
Macronutrients are eaten in large amounts and include the primary building blocks of your
diet — protein, carbohydrates, and fat — which provide your body with energy.
Vitamins and minerals are micronutrients, and small doses go a long way. There are six
main groups of essential micronutrients and macronutrients.
1. Protein
 Protein is having its moment, and not just in the workout community. But all of the hype is
for a good reason. Protein is essential for good health.
 Protein provides the building blocks of the body, and not just for muscle. Every cell, from
bone to skin to hair, contains protein.
 A startling 16 percent of the average person’s body weight is from protein. Protein is used
primarily for growth, health, and body maintenance.
 All of your hormones, antibodies, and other important substances are composed of protein.
Protein is not used to fuel the body unless necessary.
 Proteins are made of up different amino acids. While the body can create some amino acids
on its own, there are many essential amino acids that can only come from food. You need a
variety of amino acids for your body to function properly.
 The good news is that you don’t need to eat all of the amino acids at once. Your body can
create complete proteins from the foods you eat throughout the day.
Healthy sources
While meat, fish, and eggs are good sources of essential amino acids, you can also get
protein from plant sources like beans, soy, nuts, and some grains. Exactly how much protein
you need daily depends on a variety of factors including how active you are, and your age.
Despite the growing popularity of high-protein diets, there haven’t been enough studies
to prove that they’re healthier or can influence weight loss, according to the Mayo Clinic.

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2. Carbohydrates
 Don’t let the low-carb craze fool you. Carbohydrates are necessary for a healthy body. Carbs
fuel your body, especially your central nervous system and brain, and protect against disease,
according to the Mayo Clinic.
 Carbohydrates should make up 45 to 65 percent of your total daily calories, according to the
Dietary.
Healthy sources
Before you reach for the white bread or pasta, keep in mind that the type of carb you
eat matters. Some carbs are healthier than others. Opt for whole grains, beans, and fiber-rich
vegetables and fruits instead of refined grains and products with added sugar.
3. Fats
 Fats often get a bad rap, but recent research has shown that healthy fats are an important part
of a healthy diet.
 According to Harvard Medical School, fat supports many of your body’s functions such as
vitamin and mineral absorption, blood clotting, building cells, and muscle movement.
 Yes, fat is high in calories, but those calories are an important energy source for your body.
 The Dietary Guidelines for Americans recommends that 20 to 35 percent of your daily
calories come from fat, but the World Health Organization suggests keeping it under 30
percent of your calories.
 Including healthy fats in your diet can help you to balance your blood sugar, decrease your
risk of heart disease and type 2 diabetes, and improve your brain function. They’re also
powerful anti-inflammatories, and they may lower your risk of arthritis, cancer, and
Alzheimer’s disease.
Healthy sources
The most famous unsaturated fats are omega-3 and omega-6 fatty acids. Unsaturated
fats are important for your body as they provide essential fatty acids your body can’t make.
You can find these healthy fats in nuts, seeds, fish, and vegetable oils (like olive, avocado,
and flaxseed). Coconut oil provides plant-based fats in the form of medium-chain triglycerides
which impart health benefits like faster utilization by organs as fuel and appetite control.
Avoid trans fats and limit your intake of saturated animal-based fats like butter,
cheese, red meat, and ice cream.
4. Vitamins
 Vitamins are vital for warding off disease and staying healthy. The body needs these
micronutrients to support its functions. There are 13 essential vitamins that the body needs to
function properly, including vitamins A, C, B6, and D.
 Each vitamin plays an important role in the body, and not getting enough of them can cause
health problems and disease. Many Americans do not get enough of many essential vitamins.
Vitamins are essential for healthy vision, skin, and bones.
 Vitamins may lower the risk of lung and prostate cancer, and they’re powerful antioxidants.
Vitamins like vitamin C boost the immune system and help the body heal.

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Healthy sources
If you eat a varied, well-balanced diet full of vegetables and fruits, and have a normal
and healthy functioning digestive tract, you likely don’t need to take vitamin supplements.
5. Minerals
 Much like vitamins, minerals help support the body. They’re essential for many body
functions, including building strong bones and teeth, regulating your metabolism, and staying
properly hydrated. Some of the most common minerals are calcium, iron, and zinc.
 In addition to strengthening bones, calcium helps with nerve signal transmission, maintaining
healthy blood pressure, and muscle contraction and relaxation. Iron supports your red blood
cells and hormone creation, while zinc boosts your immune system and wound healing.
6. Water
 You can go for weeks without food, but you can’t last more than a few days without water.
Water is absolutely crucial for every system in your body. It’s also the main thing you are
made of. About 62 percent of your body weight is water.
 Water improves your brain function and mood. It acts a shock absorber and a lubricant in the
body. It also helps flush out toxins, carry nutrients to cells, hydrate the body, and prevent
constipation.
 Even mild dehydration can make you feel tired and impair your concentration and physical
performance.
Healthy sources
You don’t have to chug water to stay hydrated. Fruits and vegetables can also be a
great source. Munch on some spinach or watermelon to stay hydrated.
The best way to know if you’re properly hydrated is the color and volume of your
urine. If your urine isn’t frequent and pale yellow or nearly clear, you need more water.
Reference: https://www.healthline.com/health/food-nutrition/six-essential-nutrients
IV. Specific Objectives: Identify the health related and skills-related components of physical
fitness
: Recognize the concept and benefits of Physical Fitness
COMPONENTS OF PHYSICAL FITNESS

There are ten recognized general physical skills, and they are all practiced
regularly with Cross Fit. You are as fit as your competency in each of these ten skills.
1. Cardiovascular / respiratory endurance – The ability of body systems to gather,

process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply
force.
4. Flexibility – The ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to apply
maximum force in minimum time.

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6. Speed – The ability to minimize the time cycle of a repeated movement.

7. Coordination – The ability to combine several distinct movement patterns into a singular
distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to another.
9. Balance – The ability to control the placement of the body’s center of gravity in relation
to its support base.
10. Accuracy – The ability to control movement in a given direction or at a given intensity.
Improvements in endurance, stamina, strength, and flexibility come about through

training. Training refers to activity that improves performance through a measurable organic
change in the body. (1 – 4)
By contrast improvements in coordination, agility, balance, and accuracy come about
through practice. Practice refers to activity that improves performance through changes in the
nervous system. (7 – 10)
Power and speed are adaptations of both training AND practice. (5 & 6)
Reference: topendsports
CATEGORIES OF PHYSICAL FITNESS
A. HEALTH-RELATED PHYSICAL FITNESS

Health-related physical fitness consists of components of physical fitness that have a
relationship with good health. The components are commonly defined as:
 CARDIORESPIRATORY ENDURANCE
Definition: The ability of your heart, blood vessels, lungs, and blood to deliver oxygen and
nutrients to all of your body's cells while you are being physically active. To improve your
cardiorespiratory endurance, try activities that keep your heart rate elevated at a safe level
for a sustained length of time such as walking, swimming, or bicycling.
 MUSCULAR STRENGTH
Definition: It is the amount of force that a muscle can apply in a given contraction. The
key to making your muscles stronger is working them against resistance, whether that be
from weights or gravity. If you want to gain muscle strength, try exercises such as lifting
weights or resistance exercises. More weight with less reps will promote muscular strength.
Ask a professional for help before beginning a strength training program. Safety first! See
this website as a guide for different strategies.
Frequency: 2-3 times a week Intensity: For general strengthening, choose a weight you
can lift safely 8-12 times. Reps and sets should be determined based on your goals.
Time: 30-60 minutes & make sure to give the muscle worked at least a 24-48 hour rest
period.
Type: Anaerobic activities such as weight lifting are good to develop muscular strength
and endurance. More weight less reps to develop strength. Less weight and more reps to
develop endurance.

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 MUSCULAR ENDURANCE
Definition: is the ability of the muscles to keep working (contract) over a period of time.
When most people think of muscular endurance they think of things like running and
cycling. The fact is, muscular endurance is important to almost any activity that requires
any use of physical strength and is one of the more important aspects of physical fitness and
performance.
Frequency: 2-3 times a week Intensity: For general strengthening, choose a weight you
can lift safely 8-12 times. Reps and sets should be determined based on your goals.
Time: 30-60 minutes & make sure to give the muscle worked at least a 24-48 hour rest
period.
Type: Anaerobic activities such as weight lifting are good to develop muscular strength
and endurance. More weight less reps to develop strength. Less weight and more reps to
develop endurance.
 FLEXIBILITY
Definition: The ability of the joints to move through their full range of motion.
Frequency - 3-5 days a week,
Intensity - 15-30 seconds,
Time Stretch for 15-30 Seconds,
Type - Warm-up or cool down, & dynamic or static stretches can be done. Stretching
should feel warm and fuzzy, and never cause one pain. Never bounce when stretching, and
stretch longer or more often to improve. Good flexibility in the joints can prevent injuries
through all stages of life.
 BODY COMPOSITION
Definition: refers to the ration of lean body tissue (muscle & bone) to body-fat tissue. A
person's total body weight (what you see on a scale) may not change over time. But the
bathroom scale does not assess how much is lean mass (muscle, bone, tendons, and
ligaments). Body composition is important to consider for health and managing your
weight. To improve your body composition all the health-related components of fitness and
good nutrition are critical. Keep in mind that nutrition impacts exercise, and exercise
impacts nutritional needs. Learn how to eat healthier without eliminating all the important
food groups, instead learn to pick all natural and nutrient-dense foods. The right energy
will help your body with maintenance functions, improve your physical work, and help
your body rebuild and repair after a strenuous workout. YMCA strategies to improve Body
Composition.
B. SKILL RELATED COMPONENTS OF FITNESS
 AGILITY
Is the ability to change the position of your body and to control the movement of your
whole body? Agility is an important quality in many sports, because you must change
direction rapidly and always have your body under control.
 BALANCE
Is the ability to keep an upright posture while either standing still or moving? Good balance
in essential in many activities like skating, surfing, skiing, and gymnastics.

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 POWER
Is the ability to perform with strength at a rapid pace? Strength and speed are both involved
in power. Football players, swimmers, shot-putters, discus throwers, and high jumpers are
examples of athletes who typically have a high degree of power.
 REACTION TIME
Is the amount of time it takes to start a movement once your senses signal the need to
move? People with good reaction time can usually start quickly in track and swimming or
react quickly in ping pong or karate.
 COORDINATION
Is the integration of eye, hand, and foot movements? This component is necessary for
success in such sports as baseball, softball, tennis, golf, and basketball.
 SPEED
Is the ability to cover a distance in a short amount of time? Speed is a very important factor
in many sports and activities. Short runs are used to evaluate speed.
The six skill-related components of fitness contribute to your ability to successfully

participate in sports and activities. Those that have a high level of skill-related fitness are
more likely to be physically active than those who have lower level of skill. To improve
levels of fitness one must first know their level of fitness, and set goals and work toward
improving both their health and skill related fitness components.
Quote: "If it is to be it us up to me."
Essential Understanding: If you are going to bring about change in the way you look and
feel it is up to you. No one else can choose the right foods or exercise it’s your body only!
BENEFITS OF PHYSICAL FITNESS

1. Vitality- muscle is basic for all body action. They increase in strength with activity and
deteriorate from lack of it. Fit muscles useless energy to perform the same task, leading to
increase in vitality.
2. Posture- a physically fit person is able to maintain his general posture alignment better than
one with weak musculature
3. Relieves low back pain- lack of physical activity has found to be the major cause for some
cases of pain in the lower back. Most adults who suffer from low back pain are relieved of
this pain by exercises that strengthen their back and abdominal muscles.
4. Retards Ageing Process- continued participation in regular exercise of the proper amounts
is of considerable value in postponing the deterioration that usually takes place as a person
grows old.
5. Physical Fitness and Ability to Meet Emergencies- the body that is accustomed to only
sedentary living can usually operates affectivity even through it is operating at near
maximum effort.
6. Neuromuscular Skills- the smooth, efficient coordination of the muscular system is
improved as a result of regular participation in physical activities.
7. Relaxation- over active minds, in under active bodies often need physical outlets for
accumulated emotional and muscular tensions that seem to be relieved by action of the
skeletal muscles/
8. Improvement of Personality and Social Skills- participation in games a sports aid in
improving the personality and in developing the desirable social skills.

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9. Mental Fitness- because of the mental and physical relaxation that often results from
physical activity, regular exercise was taught in many to be considerable value in adding
the mental processes to function with increased efficiency.
10. General Health- the physically fit person usually possesses a high degree of general
resistance which enable him to successfully avoid such minor illnesses.

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PHYSICAL EDUCATION
and Aerobics
1
SPECIFIC OBJECTIVES FOR MIDTERMS
PHYSICAL FITNESS TESTING AND EVALUATION
I. Introduce the dynamic stretching, plyometric and circuit training

exercises.
II. Demonstrate advance exercises like dynamic stretching, plyometric and

circuit training exercises.
III. Perform the prescribed physical fitness test properly and safely.

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I. Specific Objective: Introduce the dynamic stretching, plyometric and circuit training exercises.
What is dynamic stretching or exercises?
DYNAMIC STRETCHING is a form of stretching beneficial in sports utilizing

momentum from form, and the momentum from static-active stretching strength, in an
effort to propel the muscle into an extended range of motion not exceeding one's static-
passive stretching ability.
Why do we Do?
DYNAMIC STRETCHES mimic movements used in the sport or activity.

DYNAMIC WARM-UPS prepare the body for activity by helping to increase blood flow
and muscle temperature
Sample Video Links:

 21 Dynamic Stretching Warm Up exercise @ redefiningstrength.com
 Full Body Dynamic Stretching Warm up Routine @ critical bench.com
Definition of Plyometrics
 Plyometrics exercise involving repeated rapid stretching and contracting of muscles (as
by jumping and rebounding) to increase muscle power
 Plyometrics, also known as jump training or plyos, are exercises in which muscles exert
maximum force in short intervals of time, with the goal of increasing power (speed-
strength)
Plyometrics Exercises is good for:
 Plyometric exercises stimulate several different muscle groups at the same time.
Although plyos are generally used to improve athletic performance, they can also be used
to improve fat loss, strength and endurance.
 Plyometric exercises are great for challenging your fast-twitch muscle fibers,
coordination and agility.
Sample Video Links:

 25 Agility Ladder Drill for Elite Performance @ www.xcelspeed.com
 Plyometrics Exercises for Beginners-How to Get Started @ criticalbench.com
What is Circuit Training?

CIRCUIT TRAINING is a great boredom buster: Moving quickly from one exercise to
the next means your mind doesn't have time to wander or tune out. An all-strength circuit burns 30
percent more calories (about nine per minute!) than a typical weight workout and offers more cardio
benefits.

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Why do we do circuit training?

CIRCUIT TRAINING involves a series of strength training exercises with incomplete
recovery. The goal of circuit training is to accumulate lactic acid and release growth hormone in
the body. You can expect to see increases in work capacity and muscular endurance but not
increases in speed or strength.
Why is Circuit Training Good For You?

You get the benefits of muscle building and toning along with an intense cardio workout.
If you get bored trotting along on a treadmill or elliptical, circuit training can fix that, too... Switch
up the exercises frequently to tame the exercise doldrums and keep improving your body. Work at
your own pace.
Sample Video Links:

 Circuit Training - Exercises Ideas @ AXFIT.COM
 Circuit Training Men & Women 8' Workout @ www.sportandtraining.com
 Advanced Circuit - Group Training Ideas @ AXFIT.COM

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PHYSICAL FITNESS TESTING
Name:____________________________________________________
Section:__________________________
Body Mass Index: _________________
1. Reaction Time: Ruler Test

Attempts/Trials
1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th
Average: _______________
2. Flexibility: Sit and Reach

Attempts/Trials
1st 2nd 3rd
Best: _____________ cm
3. Power and strength: Vertical jump Test
Attempts/Trials
1st 2nd 3rd
Best: _____________ cm
4. Agility: Hexagon Agility Test
Attempts/Trials
1st 2nd
Best: _____________ seconds

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5. Speed:
Attempts/Trials
1st 2nd
Best: _____________ seconds
6. Cardiovascular endurance: Beep Test Level:____________________
7. Strength and Endurance: Push Up Fitness Test: __________________
8. Abdominal Strength: 7-Stage Abdominal Strength Test: __________________
9. Balance: Stork Balance Stand Test: ___________________
10. Coordination: Alternate Hand Wall Toss Test: ________________
1. Reaction Time: Ruler Test

This test uses the known properties of gravity to determine how long it takes a person to
respond to the dropping of an object by measuring how far the object can falls before being caught.
Purpose: to measure reaction time.
Equipment required: 1 meter long ruler or Yardstick, calculator
Procedure: The person to be tested stands or sits near the edge of a table, resting their elbow on
the table so that their wrist extends over the side. The assessor holds the ruler vertically in the air
between the subject's thumb and index finger, but not touching. Align the zero mark with the
subject’s fingers. The subject should indicate when they are ready. Without warning, release the
ruler and let it drop - the subject must catch it as quickly as possible as soon as they see it fall.
Record in meters the distance the ruler fell. Repeat 10 times and take the average score.

Page 17 of 34
Calculation: Calculate the average distance the meter stick fell. Use the table below to determine
how long it took the ruler to fall the measured distance (distance in cm, time in seconds). The table
is based on the following formula, where d = the distance the ruler fell in meters, g = the
acceleration of gravity (9.8 m/s^2), and t = the time the ruler was falling (seconds)
Ranges (distance in cm) Equivalent in sec Interpretation
From 1 – 20 0.045 to 0.202 Very Fast
From 21 – 40 0.203 to 0.286 Fast
From 41 – 60 0.287 to 0.350 Moderate
From 61 – 80 0.351 to 0.404 Slow
From 81 – 100 0.405 to 0.452 Very Slow
2. Flexibility: Sit and Reach
This simple test is designed to measure the flexibility of your hamstrings and lower back.
The sit and reach test has long been used as a test to represent a person's flexibility.
Equipment: ruler, step/stairs
Procedure: Remove your shoes and sit on a flat surface, legs extended in front of the body, toes
pointing up and feet slightly apart, with the soles of the feet against the base of the step (if there is
no step, just any flat surface will do). Place the ruler on the ground between your legs or on the
top of the step. Place one hand on top of the other, and then reach slowly forward. At the point of
your greatest reach, hold for a couple of seconds, and measure how far you have reached. If you
have trouble straightening your legs, get a friend to help by holding the knees down flush with the
ground.

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Measurement
Mark or take note of your best score, take a
measure in cm or inches beyond the base of
your foot, or you did not reach your toes,
measure how far before the feet you were.
3. Power and Strength: Vertical Jump Test
This procedure describes the method used for directly measuring the vertical jump
height jumped.
Equipment required: measuring tape or marked wall, chalk for marking wall.
Procedure: the athlete stands side on to a wall and reaches up with the hand closest
to the wall. Keeping the feet flat on the ground, the point of the fingertips is marked
or recorded. This is called the standing reach height. The athlete then stands away
from the wall, and leaps vertically as high as possible using both arms and legs to
assist in projecting the body upwards. The jumping technique can or cannot use a
countermovement (see vertical jump technique). Attempt to touch the wall at the highest point of the
jump. The difference in distance between the standing reach height and the jump height is the score.
The best of three attempts is recorded.

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4. Agility: Hexagon Agility Test
Aim: This is a test of the ability to move quickly.
Equipment: tape measure, chalk or tape for
marking ground, stopwatch
Procedure: Using athletic tape, mark a hexagon
(six sided shape) on the floor. The length of each
side should be 24 inches (60.5 cm), and each
angle should work out to be 120 degrees. The
person to be tested starts with both feet together
in the middle of the hexagon facing the front line. On the command 'go', they jump ahead
across the line, then back over the same line into the middle of the hexagon. Then, continuing
to face forward with feet together, jump over the next side and back into the hexagon. Continue
this pattern for three full revolutions. Perform the test both clockwise and anti-clockwise.
Scoring: The athletes score is the time taken to complete three full revolutions. The best score
from two trials is recorded. Comparison of the anti-clockwise and clockwise directions will
show if any imbalances exist between left and right movement skills.
5. Speed: Sprint or Speed Tests
Purpose: The purpose of this test is to determine acceleration, maximum running speed and
speed endurance, depending on the distance run.
Equipment required: measuring tape or marked track, stopwatch or timing gates, cone
markers.

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Procedure: The test involves running a single maximum sprint over a set distance, with time
recorded. After a standardized warm up, the test is conducted over a certain distance, such as
10, 20, 40 and/or 50 meters or yards, depending on the sport and what you are trying to measure.
The starting position should be standardized, starting from a stationary position with a foot
behind the starting line, with no rocking movements. If you have the equipment (e.g. timing
gates), you can measure the time to run each split distances (e.g. 5, 10, 20m) during the same
run, and then acceleration and peak velocity can also be determined. It is usual to give the
athletes an adequate warm-up and practice first, and some encouragement to continue running
hard past the finish line.
Results: You can use a measure of the time for the first 10 meters or yards from a stationary
start as a score for acceleration, and the time to run between 30-60 meters for a flying sprint
speed, or maximum running speed. This score can also be presented as a running velocity
(distance / time). For sprint tests conducted over 100 meters or yards or so, comparing the time
for the final 40 compared to the first 40 can be used as a speed endurance score.
6. Cardiovascular Endurance: 20m Multistage Fitness Test (Beep Test)
The 20m multistage fitness test
(MSFT) is a commonly used maximal
running aerobic fitness test. It is also
known as the 20 meter shuttle run
test, beep or bleep test among other
names.

Page 21 of 34
Equipment: Flat, non-slip surface, marking, 20m measuring tape, beep test cd, cd player,
recording sheets.
Procedure: This test involves continuous running between two lines 20m apart in time to recorded
beeps. For this reason the test if also often called the ‘beep’ or ‘bleep’ tests. The subjects stand
behind one of the lines facing the second line, and begin running when instructed by the recording.
The speed at the start is quite slow. The subject continues running between the two lines, turning
when signaled by the recorded beeps. After about one minute, a sound indicates an increase in
speed, and the beeps will be closer together. This continues each minute (level). If the line is
reached before the beep sounds, the subject must wait until the beep sounds before continuing. If
the line is not reached before the beep sounds, the subject is given a warning and must continue to
run to the line, then turn and try to catch up with the pace within two more ‘beeps’. The test is
stopped if the subject fails to reach the line (within 2 meters) for two consecutive ends after a
warning.
Scoring: The athlete's score is the level and number of shuttles (20m) reached before they were
unable to keep up with the recording. Record the last level completed (not necessarily the level
stopped at). This norms table below is based on personal experience, and gives you a very rough
idea of what level score would be expected for adults, using the standard Australian beep test
version
7. Strength and Endurance Test: Push Up Fitness Test

The push-up fitness test (also called the press up test) measures upper body strength and endurance.
There are many variations of the push up test, such as different placement of the hands, how far to
dip, the duration of the test and the method of counting the number of completed push ups. Here
we discuss the general method, and link to specific push up tests.

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Possible equipment required: depending on which protocol you use, you will need a floor mat,
metronome (or audio tape, clapping, drums), stopwatch, wall, chair.
Procedure: A standard push up begins with the hands and toes touching the floor, the body and
legs in a straight line, feet slightly apart, the arms at shoulder width apart, extended and at a right
angles to the body. Keeping the back and knees straight, the subject lowers the body to a
predetermined point, to touch some other object, or until there is a 90-degree angle at the elbows,
then returns back to the starting position with the arms extended. This action is repeated, and test
continues until exhaustion, or until they can do no more in rhythm or have reached the target
number of push-ups. See push up videos for some examples of push up fitness tests.
Scoring: Record the number of correctly completed push-ups.
Variations: Here are just some of the variations as described on this site:
Technique: Some variations of the push up test are designed to make it easier for certain
populations, which may be required when testing people with weak upper body strength such as
children, females and the elderly. The traditional female push-up technique is with the knees
resting on the ground, which is an option on the Home Push Up Test. The test can also be made
easier by raising the upper body such as in the chair push up test. How far to go down? In the
President's Challenge version, an assistant places their hand at the point of 90 degree flexion to
indicate the depth of the push up. The Army and Navy also require the upper arms are at least
parallel to the ground in the lower position. The modified push up test adds a clap behind the back,
which slows the test down rather than making it harder.
Timed Test: A common version of the push up test is to measure the maximum number of push
up in a set time, such as one or two minutes. The Army Push Up Test is conducted over two
minutes, and the Navy Push Up Testover one minute. The Chair Push Up variation measures the
maximum number in 30 seconds. There are also untimed maximum push up test to determine the
most you can do.
Tempo test: like the running beep test, there are push up beep tests where the push-ups are required
to be done in time to an audio beep recording or following the rhythm of a metronome. For
example, the tempo push up testused in the FitnessGram, President's Challenge Fitness Awards
and the Connecticut Physical Fitness Test measures the maximum number of push ups performed
at a rate of one every three seconds.

Page 23 of 34
Alternative fitness tests to measure upper body strength are the pull up or chin up and flexed arm
hang.
Target population: the push up test is commonly used as a general test of strength. There are
some sports in which upper body strength is particularly important.
Advantages: this test is easy and quick to perform, usually requiring minimal or inexpensive
equipment. Many subjects can be tested at once.
8 . 7 -Stag e Abdomina l Streng th Test

This is an easy to perform sit up test of abdominal strength that you can do with large groups
all at once.
Purpose: This 8-level sit up test measures abdominal strength, which is important in back support
and core stability.
Equipment required: flat surface, 5 lb (2.5 kg) and 10 lb (5 kg) weight, recording sheet and pen.
Procedure: The subject lies on their back, with their knees at right angles and feet flat on the floor.
The subject then attempts to perform one complete sit-up for each level in the prescribed manner
(see table below), starting with level 1. Each level is achieved if a single sit up is performed in the
prescribed manner, without the feet coming off the floor. As many attempts as necessary can be
made.
Scoring: There are 8 levels ranging in difficulty from very poor to elite. The highest level sit-up
correctly completed is recorded.
Level Rating Description
0 very poor cannot perform level 1
1 poor with arms extended, the athlete curls up so that the wrists reach the knees
2 fair with arms extended, the athlete curls up so that the elbows reach the knees
with the arms held together across abdominals, the athletes curls up so that
3 average
the chest touches the thighs

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with the arms held across chest, holding the opposite shoulders, the athlete
4 good
curls up so that the forearms touch the thighs
very with the hands held behind head, the athlete curls up so that the chest touches
5
good the thighs
as per level 5, with a 5 lb (2.5 kg) weight held behind head, chest touching
6 excellent
the thighs
as per level 5, with a 10 lb (5 kg) weight held behind head, chest touching the
7 elite
thighs
9 . Stork Ba la nce Sta nd Test

The stork balance test requires the person to stand on one leg for as long
as possible. The similar Flamingo Balance Test is different as it requires
the subject to balance on a board.
Purpose: To assess the ability to balance on the ball of the foot.
Equipment required: flat, non-slip surface, stopwatch, paper and

pencil.
Procedure: Remove the shoes and place the hands on the hips, then
position the non-supporting foot against the inside knee of the
supporting leg.
The subject is given one minute to practice the balance. The subject
raises the heel to balance on the ball of the foot. The stopwatch is started as the heel is raised from
the floor. The stopwatch is stopped if any of the follow occur:
o the hand(s) come off the hips

o the supporting foot swivels or moves (hops) in any direction
o the non-supporting foot loses contact with the knee.
o the heel of the supporting foot touches the floor.
Rating Score (seconds)

Excellent > 50
Good 40 - 50
Average 25- 39

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Fair 10 - 24
Poor < 10
Scoring: The total time in seconds is recorded. The score is the best of three attempts. The adjacent
table lists general ratings for this test.
Variations: the stork balance test is also sometimes conducted with the eyes closed, giving it a
higher level of difficulty. See also the similar flamingo balance test.
10. Coordination: Alterna te Hand Wall Toss Test
Purpose: to measure hand-eye coordination
Equipment required: tennis ball or baseball, smooth and solid wall, marking
tape, stopwatch (optional)
Procedure: A mark is placed a certain distance from the wall (e.g. 2 meters, 3 feet). The person
stands behind the line and facing the wall. The ball is thrown from one hand in an underarm action
against the wall, and attempted to be caught with the opposite hand. The ball is then thrown back
against the wall and caught with the initial hand. The test can continue for a nominated number of
attempts or for a set time period (e.g. 30 seconds). By adding the constraint of a set time period,
you also add the factor of working under pressure.
Scoring: This table lists general ratings for the Wall Toss Test, based on the score of the number
of successful catches in a 30 second period.
Rating Score (in 30 seconds)

Excellent > 35
Good 30 - 35
Average 20- 29
Fair 15 - 19
Poor < 15
Variations / modifications: There are numerous variation that can be made to the procedures of
this test depending on the desired outcomes: the size, weight and shape of the object, the distance

Page 26 of 34
from the wall, the number of attempts or time period can all be varied. The procedure should be
recorded with the results and kept consistent for future testing of the same subjects.
Advantages: minimal equipment and costs are involved in conducting this test, and it can be self-
administered.
Disadvantages: the ability to catch the ball can be affected by how hard and straight the ball is
thrown to the wall. You may want to draw a target on the wall to help with throwing accuracy.
The test results may be skewed if the subject 'flukes' a few catches, so repeating the test a few
times may result in more accurate results.

Page 27 of 34
PHYSICAL EDUCATION
and Aerobics
1
SPECIFIC OBJECTIVES FOR SEMI-FINALS
MOVEMENT SCIENCE AND HEALTH APPRAISAL
I. Be familiarize with the Locomotor and Non-Locomotors skills.
II. Acquire the values of fitness and health in the various gymnastics
activities.
III. Introduce the advance gymnastics skills
IV. Demonstrate the proper execution of fundamental gymnastics position
of the arms and feet, stunts and tumbling and pyramid building.
V. Execute the basic skills in gymnastics.

Page 28 of 34
MOVEMENT SCIENCE AND HEALTH APPRAISAL
Specific Objective: Be familiarize with the Locomotor and Non-Locomotors skills.

: Introduce the advance gymnastics skills
: Demonstrate the proper execution of fundamental gymnastics position of the
arms and feet, stunts and tumbling and pyramid building.
BODY MOVEMENTS
The body movements are classified into the following types.
 AXIAL or NON-LOCOMOTOR MOVEMENTS

The movements are done by a part or several parts of the body in a stationary place.
These movements include the following:
 Bend or Flex – a movement which is done by moving the body or part of the body
around a wide axis.
 Lift or raise – a movement which is done by elevating apart of the body or the whole
body to a desired level.
 Stretch, extend, or straighten – the lengthening of the body part.
 Twist - moving the body around a point.
 Circle – moving a body apart around a point.
 Swing – a continuous movement of the body from one point to the other.
 Turn or rotate - the changing of direction to move around an axis.
 LOCOMOTOR MOVEMENTS
These are movements which bring the performer from one place to the other. These
include the following movements.
 Walking – a series of steps in any direction.
 Running – a walk with longer strides with the pushing off the feet to suspend the body
momentarily in the air.
 Hopping – a movement done by a spring on one foot and landing on the same foot.
 Skipping – a step and a hop with the same foot in one count.
 Leaping - a spring of one foot and landing on the other foot.
 Jumping – a spring on both feet and landing on one or both feet.
The following are preparatory movements to locomotor movements.
 Point – to touch the floor with the toes and with the knee well extended.
 Step – to transfer weight from one foot to the other.
 Place – to touch the floor with the whole of the foot with slight body weight on it
 Spring – to push off the legs in the air.
INTRODUCTION TO GYMNASTICS
Gymnastics is a sport of the future, which, nonetheless, enjoys a long heritage

and preserves an ancient tradition of demonstrating exactly what a person is capable
of. Gymnastics involves the performance of exercises, on or with an apparatus, or a partner,

Page 29 of 34
requiring physical strength, flexibility, coordination, power, agility, grace, balance and control.
Gymnastics is one of the oldest Olympic sports and one of the World’s most popular sports.
Moreover, it is one of the most inclusive sports where male or female, young or old, able-bodied
or disabled can take part.
The term ‘gymnastics’ is derived from the Greek word ‘gymnos’, which means to exercise
naked , as athletes in ancient times exercised and competed without clothing. At that time, the
main goal of gymnastics was to prepare strong and capable soldiers for war. However, there was
a clear emphasis placed upon the physical preparation of the body when the well-developed
physique of the gymnasts became an object of admiration and adoration. Many writers on
education have valued gymnastics from the point of view of health and advocated the benefits of
gymnastic exercise for the body. During its development, gymnastics gradually moved away from
preparation for war towards entertainment in the form of competitive sport.
The sport is a complex combination that involves physical strength, flexibility, power,
agility, coordination, grace, balance and control. Out of all the different disciplines, competitive
artistic gymnastics is the most well-known, but the other forms of gymnastics, including rhythmic
gymnastics and aerobic gymnastics, have also gained widespread popularity.
Artistic gymnastics
 The most popular and widely-practised form, artistic gymnastics is divided into women’s
and men’s gymnastics. Women compete on four events: vault, uneven bars, balance beam
and floor exercise, while men compete on six events: floor exercise, pommel horse, still
rings, vault, parallel bars, and high bar. The sport consists mainly of the use of various
gymnastic apparatus, as well as the use of the floor for different exercises.
Rhythmic gymnastics
 Rhythmic gymnastics is the performance of various gymnastics moves and dance exercises
to music, with or without various gymnastic apparatus. Only women compete in the sport,
which combines elements of ballet and gymnastics in the performance of five separate
routines with the use of one of the five apparatuses: ball, ribbon, hoop, clubs and rope.
There are also group routines consisting of two to six gymnasts, performing with a
maximum of two apparatuses of their choice.
Aerobic gymnastics
 Aerobic gymnastics, also known as sport aerobics, involves the performance of routines by
individuals, pairs, trios, or groups of up to six people. These routines typically emphasise
strength, flexibility and aerobic fitness, rather than acrobatic or balance skills. Routines
typically lasting 60 to 90 seconds are performed on floors, without the use of other
apparatus.

Page 30 of 34
PHYSICAL EDUCATION
and Aerobics
1
SPECIFIC OBJECTIVES FOR FINALS
I. Introduce the concepts of Aerobics and Zumba.
II. Develop awareness of the health and fitness benefits of physical

exercises.
III. Perform the different movements related to physical activities and
exercises.

Page 31 of 34
Specific Objective: Introduce the concepts of Aerobics and Zumba.
What is Aerobic Exercise?

Picture yourself working out. Are you lifting heavy weights? Stretching your
muscles? Or maybe you're performing an activity that causes you to sweat and breathe hard
that makes your blood pump through your veins as it carries oxygen to your muscles to
keep you going. If you're performing this last activity, then you're engaging in aerobic
exercise.
Aerobic exercise is any physical activity that makes you sweat, causes you to
breathe harder, and gets your heart beating faster than at rest. It strengthens your heart and
lungs and trains your cardiovascular system to manage and deliver oxygen more quickly
and efficiently throughout your body. Aerobic exercise uses your large muscle groups, is
rhythmic in nature, and can be maintained continuously for at least 10 minutes.
Aerobic workouts will also enable your lungs to take in more air each time you
breathe and help your body to extract oxygen more efficiently. Oxygen is what gives us
energy, so if you are aerobically fit, you have more stamina. You can get through your
workouts, as well as everyday tasks, with less effort and more energy. No more huffing
and puffing on the stairs, no more telling the kids to go ahead, you’ll catch up and no more
being tagged out on the company softball team because you ran out of gas before you
reached the base. Being aerobically active also lowers blood pressure and increases that
good guy cholesterol, the HDL kind.
Aerobic activity is the “primo” calorie burner of exercises. Burn more calories and
you’ll lose fat. If weight loss is your major goal, be sure to include lots of aerobic activity
in your workout plan.
On the emotional and social side, studies have shown that being aerobically fit can
reduce depression and make you better able to cope with stress. Your body increases
production of those natural mood elevators called beta-endorphins, producing a better
frame of mind. And being fit boosts self-esteem and your sense of well-being. It also
improves your ability to have more fun and to enjoy activities. Your quality of life gets a
jump start. Not only will you look better, you’ll feel great. There are lots of reasons to be
aerobically active. We can’t think of any reasons why not to.
Before going into the benefits of aerobic exercise, let's break down some key terms
we just mentioned. Cardiovascular system is made up of your heart and blood vessels
e.g., arteries, veins, and capillaries that transports blood throughout the body. Aerobic
refers to how your body uses oxygen to sufficiently meet energy demands during exercise.
Benefits of Aerobic Exercise

In addition to strengthening your heart and cardiovascular system, participation in
regular aerobic exercise has many health benefits. Aerobic exercise:
 Improves your circulation and helps your body use oxygen better
 Increases energy
 Increases endurance, which means you can work out longer without getting tired
 Helps reduce the risk of developing heart disease
 Helps reduce the risk of developing diabetes

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 Helps reduce body fat

 Helps you reach and maintain a healthy weight
 Helps reduce stress, tension, anxiety, and depression
 Improves sleep

Page 33 of 34

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PHYSICAL EDUCATION 101: PHYSICAL FITNESS, GYMNASTICS AND AEROBICS

II. BASIC ANATOMY AND PHYSIOLOGY

BATANGAS STATE UNIVERSITY

PHYSICAL EDUCATION 101:

THE OBJECTIVES OF PHYSICAL EDUCATION

o Through the carefully selected physical activities an individual who participates

o Through physical education activities the learners acquire knowledge and

BATANGAS STATE UNIVERSITY

THE PURPOSE OF PHYSICAL EDUCATION

1. To involve the learner in a wide range of movement, knowledge and skill-building

I. Specific Objectives: Identify the legal bases of Physical Education.

LEGAL BASES OF PHYSICAL EDUCATION

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Article I, International Charter of Physical Education and Sports, UNESCO Paris,

STRUCTURAL ORGANIZATION OF HUMAN BODY

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Four biologically important organic molecules in the human body.

STRUCTURAL ORGANIZATION OF HUMAN BODY - ORGAN SYSTEMS

BATANGAS STATE UNIVERSITY

BASIC LIFE PROCESSES

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 PROTRACTION - outward/forward movement

BATANGAS STATE UNIVERSITY

BATANGAS STATE UNIVERSITY

COMPONENTS OF PHYSICAL FITNESS

1. Cardiovascular / respiratory endurance – The ability of body systems to gather,

BATANGAS STATE UNIVERSITY

6. Speed – The ability to minimize the time cycle of a repeated movement.

Improvements in endurance, stamina, strength, and flexibility come about through

CATEGORIES OF PHYSICAL FITNESS

A. HEALTH-RELATED PHYSICAL FITNESS

BATANGAS STATE UNIVERSITY

B. SKILL RELATED COMPONENTS OF FITNESS

BATANGAS STATE UNIVERSITY

The six skill-related components of fitness contribute to your ability to successfully

BENEFITS OF PHYSICAL FITNESS

BATANGAS STATE UNIVERSITY

BATANGAS STATE UNIVERSITY

I. Introduce the dynamic stretching, plyometric and circuit training

II. Demonstrate advance exercises like dynamic stretching, plyometric and

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What is dynamic stretching or exercises?

DYNAMIC STRETCHING is a form of stretching beneficial in sports utilizing

DYNAMIC STRETCHES mimic movements used in the sport or activity.

Sample Video Links:

Plyometrics Exercises is good for:

Sample Video Links:

What is Circuit Training?

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Why do we do circuit training?

Why is Circuit Training Good For You?

Sample Video Links:

BATANGAS STATE UNIVERSITY

PHYSICAL FITNESS TESTING

Body Mass Index: _________________

1. Reaction Time: Ruler Test

2. Flexibility: Sit and Reach

1st 2nd 3rd

3. Power and strength: Vertical jump Test

1st 2nd 3rd

4. Agility: Hexagon Agility Test

Best: _____________ seconds

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