PE Q1 M1-2 Oral Recitation

• The health-related fitness activities have vital roles in the holistic development of an individual
• The fitness activities depend on the individual’s choice, age and ability
• Health-related fitness develops cardiovascular fitness and it helps you in the process of aging
• Setting goals


  Important for prioritizing strategies leading to the achievement of your goals in life
• In Grade 7, students learned about different physical fitness components, health-related components, and skill-related components
• Physical activity is defined as any bodily movement created by skeletal muscles that require energy outflow
• Examples of physical activity

  • Going for a walk
  • Bike
  • Run
  • Doing household chores
  • Taking the stairs
  • Playing at the park
  • Raking leaves
• The engagement in physical activities produces great health benefits in improving the body’s ability to do more with less effort
• Benefits of physical activity

  • Easy breathing
  • Improved cardiac output
  • Improved vascular system
  • Increased muscular strength and endurance
  • Improved flexibility and sensory skills
• Physical Fitness Test (PFT)


  A set of procedures intended to determine a student’s level of physical fitness
• A wellness way of life is allowing oneself to undergo testing for fitness
• Fitness


  A condition in which an individual has enough energy to avoid fatigue and enjoy life
• Physical Fitness


  A state of health and well-being that enables the individual to perform well in sports, occupations, and daily activities
• Health-Related Fitness


  The ability to become and stay physically healthy
• Health-Related Components


  Factors that promote total health and prevent the beginning of disease and problems associated with an activity
• Cardiovascular Fitness


  The ability of the heart and circulatory system to supply oxygen to muscles for an extended period of time
• Examples of cardiovascular fitness activities

  • 1 km run
  • Cycling
  • Step-test
• 1. minute Step Test


  1. Stand away from step

  2. Step up and down for 3 minutes

  3. Locate pulse

  4. Count pulse for 10 seconds
• Muscular Strength


  The maximum amount of force a muscle can exert against opposing force
• Examples of muscular strength activities


  • Push-ups
  • Sit-ups
• 90-degrees Push-ups Test


  1. Lie down in push-up position

  2. Straighten arms

  3. Lower arms to 90-degree angle

  4. Perform as many repetitions as possible
• Muscular Endurance


  The ability of the muscle or group of muscles to sustain repeated contractions against resistance for an extended period of time
• Examples of muscular endurance activities

  • Partial Curl-Up
  • Planking
• Muscular Endurance refers to the ability of the muscle or group of muscles to sustain repeated contractions against resistance for an extended period of time.
• Muscular Endurance tests


  • Partial Curl-Up
  • Planking
• Basic Plank


  This test measures strength/stability of the core muscles
• Basic Plank Procedure for the Tester

  1. Assume push-up position

  2. Rest body on forearms

  3. Legs straight

  4. Support weight on forearms and toes

  5. Keep abdominals engaged
• Basic Plank Procedure for the Partner

  1. Ensure availability of mat

  2. Give signal “Start/Go”

  3. Ensure straight line

  4. Give two warnings

  5. Stop time when position is lost
• Basic Plank Score Standards

  • 5: 51 seconds and above
  • 4: 46-50 seconds
  • 3: 31-45 seconds
  • 2: 16-30 seconds
  • 1: 1-15 seconds
• Flexibility


  The ability to move a body part through a full range of motion at a joint
• Flexibility test


  • Sit-and-Reach
• Sit-and-Reach Procedure for the Tester

  1. Sit on the floor

  2. Interlock thumbs

  3. Position fingers on the floor

  4. Slide hands forward

  5. Do it twice
• Sit-and-Reach Procedure for the Partner

  1. Position zero point of tape measure

  2. Ensure knees are not bent

  3. Record farthest distance
• Sit-and-Reach Score Standards


  • 5: 61 cm and above
  • 4: 46-60.9 cm
  • 3: 31-45.9 cm
  • 2: 16-30.9 cm
  • 1: 0-15.9 cm
• Body Composition


  Describes the percentage of fat, bone, water and muscle in human bodies
• Body Composition test


  • Identifying height and weight to determine BMI
• BMI


  Body Mass Index
• BMI Classification


  • Below 18.5: Underweight
  • 18.5-24.9: Normal
  • 25.0-29.9: Overweight
  • 30.0 and above: Obese
• Weight Measurement Procedure for the Tester

  1. Wear light clothing

  2. Stand erect and still
• Weight Measurement Procedure for the Partner

  1. Adjust scale to zero point

  2. Record score in kilograms