To improve man as man by developing individuals through a legacy of excellent education and compassionate value formation
OLFU MISSION
Is dedicated to the improvement of man as man through the holistic formation of individuals Imbued with knowledge, skills, and virtues
Physical Fitness Test
A set of measures designed to determine one's level of physical fitness
Body Composition
The body's relative amount of fat to free mass
Weight
The heaviness or lightness of a person
Height
The distance between the feet on the floor to the top (vertex) of the head in the standing position
Sit and Reach
A common measure of flexibility and specifically measures the flexibility of the lower back and hamstring muscles
Wells and Dillon
Sit reach was described in 1952 by
Hexagonal Agility Test
The test involves quickly jumping in and out of a hexagon shape
3 Minute Step Test
It measures your aerobic (cardiovascular) fitness level based on how quickly your heart rate returns to normal after exercise
Ruler Drop 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
Plank Test
Also known as the Prone Bridge Test
Waist and Hip Ratio (WHR)
This test has been shown to be related to the risk of coronary heart disease
Alternate-Hand Wall Toss Test
An example of coordination test
Standing Stork Test
It requires the person to stand on one leg for as long as possible
Vertical Jump Test
A test of lower body power
Relay
It measures speed in this type of activity
Physical Education
Stated in the 1987 Philippine Constitution Article 14 Section 19 that all students from primary, secondary and tertiary to enhance one's skills in sports, to be physically fit and to be alert citizenry
Push-up
It measures one's strength through muscle control
PATHFIT
Physical Activity towards Health and Fitness
Types of Stretching
Ballistic
Dynamic
Active
Passive
Static
Isometric
Proprioceptive Neuromuscular Facilitation
Components of Health-Related Fitness
Body Composition
Flexibility
Cardiovascular Endurance
Muscular Strength
Muscular Endurance
HIIT / TABATA
Components of Skill-Related Fitness
Agility
Balance
Speed / Reaction Time
Power
Coordination
Components of Physical Fitness
Body Composition / Cardiovascular Endurance / Flexibility
Uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion. This is stretching, or "warming up".
Ballistic Stretching Examples
Ballistic pancake
Ballistic toe touch
Ballistic core twist
Ballistic single leg stretch
Ballistic standing offset toe touch
Ballistic runner stretch
Ballistic hurdle stretch with twist
Dynamic Stretching
Involves moving parts of your body and gradually increasing reach, speed of movement, or both. It improves dynamic flexibility.
Active Stretching
Also referred to as static-active stretching. Where you assume a position and hold it there with no assistance. It increases active flexibility and strengthens the agonistic muscles.
Passive Stretching
Also referred to as relaxed stretching and static-passive stretching. Where you assume a position and hold it with some other part of your body, or with the assistance of a partner. Relaxed stretching is also very good for "cooling down" after a workout.
Passive Stretching Examples
Supine single leg stretch
Standing quadriceps stretch
Quadriceps stretch
Hamstring Stretch
Reclined Butterfly Stretch
Static Stretching
Stretching a muscle to its farthest point and then maintaining or holding that position.
Isometric Stretching
A type of static stretching. Involves the resistance of muscle groups through isometric contractions. One of the fastest ways to develop increased static-passive flexibility. More effective than either passive or active stretching alone.
PNF Stretching
Currently the fastest and most effective way known to increase static-passive flexibility. Technique of combining passive and isometric stretching in order to achieve maximum static flexibility.
Locomotor
Movements involve moving the body through space from one location to another.
Non-Locomotor
Body's movement that does not involve movement from one space to another.
Non-Locomotor Examples
Pulling
Bending
Twisting
Pushing
Stretching
Flexing, lifting, raising, turning, swaying
Jumping or Leaping
A form of locomotion or movement in which an organism or non-living mechanical system propels itself through the air along a ballistic trajectory
Running
A method of terrestrial locomotion by which humans and other animals move rapidly on foot. Running is a gait with an aerial phase in which all feet are above the ground.
Catching
The ability to gain control of a moving object with one or two hands