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MAJORSHIP
PE
FITNESS FOR LIFE
“The first wealth is health.”
- Ralph Waldo
Emerson
Health-Related Fitness
And
BMI = 42 kgs.
(1.50 m)²
The result of your BMI will classify you into your weight status.
BMI WEIGHT
STATUS
Below 18.5 underweight
18.5-24.9 normal
25-29.9 overweight
30 and above obese
Physical Fitness Test Components Being
Measured
• Zipper Test Flexibility
• Sit and Reach
• 3-minute step test Endurance
• 90 degree Push-up Strength
• Curl-ups
• 40-meter Sprint Speed
• Basketball Pass Power
• Long Jump
• Hexagon agility test Agility
• Stick Drop Test Reaction Time
• Paper Juggling Coordination
• Stork Balance Stand Test Balance
PRINCIPLES OF PHYSICAL ACTIVITY
• Overload Principle
You must do more than what your bodies are used to do.
• Progression Principle
You will have to increase the amount of
activity but should not overexert to the point
that you will hurt yourself.
• Specificity Principle
F- Frequency
I- Intensity
T- Time
T- Type
Frequency (How often?)
This refers to the number of times you need to do it in a week.
Intensity (How hard?)
This refers to how hard you will exercise.
Activity
Time
Hours of Sleep
Continuous Process
HEALTH-RELATED FITNESS
A. Body Composition
Percentage of body fat compared to
lean body mass.
Body Mass Index (BMI)
Determines one’s health fitness
based from weight and height results.
How to get your BMI?
18.6-24.9 Normal
25-29.9 Overweight
• Skipping Breakfast
• Weight targets
• Not eating fruits and vegetables
• Night, social, and emotional eating
How to overcome obesity?
• Exercise Daily
• Avoid Overeating
• Reduce passive pastimes
• Eat balanced meals
DIABETES
Body Fat
Height
Weight
• It is the measurement that shows the
amount of body fat in your body and that
is based on your height and weight.
Weight
The heaviness
and lightness of a person.
Height
The distance between the
floor to the top of the head.
Weight Circumference
3-minute Step
Test
Measures the cardiovascular
endurance
90-Degree Push-up
Curls-up
Performance Target for
Boys and Girls
STRENGTH FLEXIBILITY ENDURANCE
AGE
Partial 90° Sit and Zipper 3 Min. Step Test
Curl-ups Push-ups Reach Test
11 26 21 17 8 41 47 119 115
12 28 22 18 9 43 49 117 113
13 32 22 19 10 45 52 115 111
14 36 23 20 11 50 54 110 108
15 38 23 21 12 55 58 107 103
16 42 24 22 13 56 63 105 101
Benefits . . .
• Increases muscle tone and strength and decreases susceptibility to
injuries and illness
• Improves posture, bone mineral density, and reduces risk of
osteoporosis
• Increases efficiency of the respiratory and circulatory systems
• Improves blood pressure and decreases the risk of cardiovascular
diseases and strokes
1. Hammer
- this is an extremely heavy metal ball weighing 7.2
kg attached to a handle by steel wire.
2. Discus
- you are required to throw a disc-like object weighing
2kg for men and 1 kg for women across the field as afar
as possible.
3. Javelin
- you combine speed and strength with a javelin, a long
spiked pole (2.6-2.7 m for men and 2.2- 2.3 m for
women) that you have to throw as far as possible across
the field.
4. Shot Put
- It is a sold metal ball weighing 7.25 kg for men and 4
kg for women
SWIMMING
Fundamentals
1.Introduction to Water skills and
water confidence exercises
2.Breathing
3. Floating in water
4. Treading – basic survival
swimming skill to stay afloat by
sculling and doing kicks
5. Sculling
6. Strokes
SWIMMING TERMINOLOGIES
• Inhale– It is to breathe in
through the mouth.
SWIMMING TERMINOLOGIES
BALLET DANCE
GYMNASTICS APPARATUS MANIPULATION
RHYTHMIC GYMNASTICS
EQUIPMENT
1. Rope (3 m long)
2. Hoop (wood)- loop (51-90 cm wide) and weighs 300 g
3. Ball (rubber/soft plastic) – 18-20 cm and weighs 400 g
4. Pair of Clubs (Wood or plastic)- 50 cm long and weigh
between 200-300 g
5. Ribbon (made of satin)- 35 g; 4-6 cm in width and a min.
length of 60 cm for seniors and 50 cm for juniors.
DUAL SPORTS
• BADMINTON
History:
*Asia and Europe
*India – poona
*England – battledore and shuttlecock
*in China it was played by kicking the shuttlecock into
the air
• BADMINTON
History:
*named after the Badminton House in Gloucestershire,
England
*International Badminton Federation – governing body
(1934)
EQUIPMENT
1. Shuttlecock (birdie)
- 14-16 feathers
- 4.75-5.50 g
- synthetic (plastic or nylon) and feathered
2. Racket
- head contains the stringed part
- shaft connects the handle to the head
- throat, if present, connect the shaft to the head
-handle improves the grift
-Frame
FACILITIES
1. Court
- 17 x 44 ft. for singles
- 20 x 44 ft. for doubles
2. Net
- 6.1 m firmly stretched from post to post
-1.524 m (top of the net to the surface)
3. Posts
-1.55 m high from the floor
• TABLE TENNIS (ping-pong)
History:
*adapted from lawn tennis
*James Devonshire was granted provisional patent for
“Table Tennis”
*Hiroji Satoh (Japan) was the first player to win the 1952
to win a World Championship
EQUIPMENT
1. Table
- rectangular surface, 2.74 m (9 ft.)
in length and 1.52 m (5 ft.) in width.
- 76 cm (2 ft. 6 in.) from the floor
EQUIPMENT
2. Net
- 15.25 cm above the playing
surface
EQUIPMENT
3. Balls
-spherical, 40 mm in diameter,
2.67-2.77 g
EQUIPMENT
4. Racket/Paddle
-any size, shape or weight
GRIP
1. Shakehand Grip
Your index finger is extended over the
bottom part of the rubber on the backhand
side and your thumb slightly touching the
rubber on the forehand side.
GRIP
2. Penhold Grip
You grasp the paddle at the top of the
handle.
SPIN
affects the balance and trajectory
of the ball
1. Topspin
2. Backspin (Underspin)
3. Sidespin
Basic Strokes
1. Drive
Foremost offensive in nature
Basic Strokes
2. Push
Basic backspin shot you use to
change the pace of an exchange or to return
very low and close shots.
Basic Strokes
3. Block
Allows you to use your opponent’s
force against him or her..
Basic Strokes
4. Smash
combines waist, forearm, and wrist
movements to the fullest extent. It is the kill of
the table tennis.
• ARNIS
History:
*R.A. 9850 Section 3 has declared Arnis as the
Philippine's National Martial Art and Sport
*historian believed that the name was coined from
cakalele silat, an Indonesian fencing which resembled
that of eskrima.
*Eskrima/Arnis a.k.a Kali
*Arnes-Arnis
*Modern Arnis was founded by Remy Amador Presas
EQUIPMENT
1. Sticks (rattan)
- 60-90 cm in length
- 1.3-3.8 cm in diameter
FORMS OF PLAY
History:
- December 1891, James Naismith
BASKETBALL SKILLS
1. Shooting – first basic skill to be learned
2. Dribbling – allows you to advance with the ball and
move around the court while you are in the
possession of the ball.
3. Passing – maximizes the involvement of the players
4. Rebounding – ability to jump with power to gain
possession of the ball
5. Running – skill is used in offensive or defensive
plays, etc.
FACILITIES and EQUIPMENT
1. Basketball Court – 94 ft. X 50 ft. wide
2. Backboard and Rim
– height above the ground – 10 ft.
- 6 ft. wide (72 in.) by 42 in tall with the inner square
24 in. wide by 18 in. tall.
3. Foul Line – 15 ft. infront of the back board
4. Ball- inflated sphere with 75-78 cm in circumference
and weighs 600-650 g
5. Basket/Goal – 3.05 m above the floor
TEAM SPORTS
• BASEBALL (National Pastime of the US)
A sport that combines physical and mental talents
and usually played in a slow methodic pace with
“specialists” playing the sport.
History:
- begun in the 19 century
th
• Ati-atihan
- 3rd Sunday of January
- Sto. Nino (Infant Jesus)
- Kalibo, Aklan
• Sinulog
- 3rd Sunday of January
- Commemorates the Filipino people’s animist origin
and their acceptance of Rom Catholicism.
- Cebu City, Maasin City, Southern Leyte,
Kabankalan City, Negros Occidental, Cagayan De Oro
City, and Butuan City
•Dinagyang
- 4th Sunday of January
- Sto. Nino
- Iloilo City, Iloil0
• Panagbenga
- February
- Flower festival in Baguio
• Masskara Festival
- 3rd Weekend of of October nearest to October 19
- Bacolod, The City of Smiles
• Kadayawan Festival
- 3rd Week of August
- Davao City
• Kaamulan Festival
- 2nd half of February to March 10
- Bukidnon
- foundation of Bukidnon as a province inn 1917
• Sublian
- July 23
- The Holy Cross, Batangas
- Subli dance
MODERN ART
(1870-1970)
• Impressionism (1867-1886)
- Claude Monet’s Impression Sunrise
RENNAISANCE PERIOD
(1450-1600)
•Chorale
BAROQUE PERIOD
(1600-1750)
•Opera
Libretto – text
Musical Components:
a. Aria e. Orchestra
b. Two/More Solo Voices f. Overture
c. Recitative g. ballets
d. Chorus
OPERA
• Henry Purcell
- The greatest English composer of all time
BAROQUE COMPOSERS
1. Fast
2. Slow
3. Lively Tempo (concerto finale)
• Chamber Music
- performed in a small room (2-9 players)
A. String Quartet (2 violins, 1 viola, and 1
cello)
1. fast
2. slow
3. minuet/scherzo
4. fast
CLASSICAL COMPOSERS
• Guiseppe Verdi
- King of Italian Opera
COMPOSERS of the 19 th Century
• Giacomo Puccini
- greatest composer of Italian opera after
Verdi
COMPOSERS of the 19 th Century
• Richard Wagner
- great and powerful composer
20 th Century Music
• Impressionism
• Expressionism
• Electronic Music
• Chance Music
Impressionism
• Claude Debussy
• Ernest Fanelli – Father of
Impressionistic Music
Expressionism
• Arnold Shoenberg
Electronic Music
• Edgar Varese
Father of Electronic Music
Chance Music
• John Cage
FILIPINO COMPOSERS
• Lucio San Pedro
- Nat’l Artist for Music 1991
- Angono, Rizal
- Sa Ugoy ng Duyan
• Antonio Molina
- First Nat’l Artist for Music 1973
- Father of Modern Music
- Claude Debussy of the Philippines
- Dean of Filipino Composers
• Rodolfo Cornejo
- Ibong Adarna
- A la Juventud Filipina
• Hilarion Rubio
- Conductor for chorus and bands
• Hilarion Rubio
- Conductor for chorus and bands
• Jose M. Maceda
- Nat’l Artist for Music 1997
- Udlot-Udlot
• Lucresia Kasilag
- Nat’l Artist for Music 1989
- First Lady of Philippine Music
• Ramon P. Santos
- disciple of Avant-Garde Music
• Constancio de Guzman
- Bayan Ko
- Maalaala Mo Kaya
• Levi Celerio
- Nat’l Artist for Music in
Literature 1997
- Guinness Book of World
Records “the only leaf player in
the world”
SOLO