Q1 W4 M1 Pe

PHYSICAL EDUCATION 7 Q1 M1 W4
A. Introduction
Life is much more enjoyable when we are physically fit. Physical fitness is important to one’s life. It indicates that you can face
situations or changes with ease.
Physical fitness is a level of health in which an individual can do his/ her daily work, enjoy leisure time, resist diseases, and meet
an emergency. It is a personal responsibility. Staying active keeps our body in a high-level condition.
This module will help you to determine and assess if you are physically fit. After this module, you will be able to set your goals to
develop and improve for your betterment.
B. Discussion
Fitness has a vital role to function effectively. Nowadays, people are becoming conscious about their health. They consider
physical fitness as part of their daily routine to help them accomplish their goals.
Physical fitness is the body’s ability to function effectively and efficiently without excessive fatigue in work, leisure activities, to
meet emergencies and to resist diseases from inactive life. While Physical fitness test refers to the assessment of the fitness level
of an individual conducted twice a year; at the beginning and the end of the school year.
The PFT is a set of measures designed to determine a student’s level of physical fitness. It is intended to test two categories of
physical fitness commonly referred to as “health-related” and “skill-related”. Health-related components refer to those physical
attributes which enable a person to cope with the requirements of daily living such as cardio-vascular endurance or stamina,
muscular strength and endurance, flexibility, and the appropriate body mass index (BMI). Skill-related components are physical
abilities that show potential for good performance in certain skills (usually in sports) like running speed, agility, reaction time or
quickness, balance, and coordination.
C. Readings
PHYSICAL FITNESS TEST OBJECTIVES:
1. To determine the level of fitness of students.
2. To identify strength and weaknesses for development and improvement
3. To provide baseline data for selection of physical activities for enhancement of health and skill performance.
4. To gather data for the development of norms and standards.
5. To motivate, guide and counsel pupils/students in selecting sports for recreation, competition, and lifetime participation.
TEST PROTOCOL
• Prepare the following testing paraphernalia:
1. First Aid Kit
2. Drinking Water (and a small towel to wipe your perspiration)
3. Individual score cards/Answer sheets (You may use this in recording your tests scores)
Health-Related Physical Fitness Test
1. Body Mass Index (BMI) is a value derived from the mass (weight) and height of a person. The BMI is defined as the body
mass divided by the square of the body height and is universally expressed in units of kg/m2, resulting from mass in kilograms
and height in meters.
The formula for computing BMI: Weight ilograms)
height (in meters) ²
Example: 30 = 30 = 20.83 (NORMAL)
(1.20) ² 1.44
Weight Measurement Protocol Height Measurement Protocol

For the Partner: For the Partner:
- Before the start of weighing, adjust the scale to - Place the ruler/L-square against the wall with the base at the top of the
zero point. head of the person being tested. Make sure that the ruler/L-square when
- Stand in front of the performer to get the placed on the head of the student is straight and parallel to the floor. The
weight. ruler/L-square should be straight and parallel to the floor.
- Record the score in kilograms. - Measure the height from the base of the Ruler/L-square.
- Scoring – record body mass to the nearest 0.5 - Record the score in meters.
kilograms - Scoring – record height to the nearest 0.1centimeter
- Meter = 100 centimeter
2. Zipper Test -to test the flexibility of the shoulder girdle
Equipment: Ruler For the Performer:
Stand erect.
1. Raise your right arm, bend your elbow, and reach down across your back as far as possible, to test the right shoulder, extend
your left arm down and behind your back, and try to reach/ cross your fingers, over those of your as if to pull a zipper or scratch
between the shoulder blades.
2. To test the left shoulder, repeat procedures A and B with the left hand over the left shoulder.
3. For the Partner:
1. Observe whether the fingers touched or overlapped each other, if not, measure the gap between the middle fingers of both
hands
2. Record the distance in centimeter
3. Scoring records the distance to the nearest 0.1 centimeters
3. Sit and Reach- to test the flexibility of the lower and extremities.
Equipment:
1
Tape Measure or meter stick
Cardboard or paper
Procedure
For the Performer:
Sit on the floor with back, head and shoulders flat on the wall. Feet are 12 inches apart.
1. Interlock thumbs and position the tip of the fingers on the floor without bending the elbows.
2. Place hands on top of the cardboard or paper. Start the test by pushing the cardboard or paper slowly and try to reach the
farthest distance possible without bending the knees.
1. Bouncing or jerking is not allowed.
2. Do it twice For the Partner:
1. As the performer assumes the procedure, position the zero point of the tape measure at the tip of the middle of your
fingers.
2. See to it that the knees are not bent as you slide the farthest distances that you could.
3. Record farthest distance reached in centimeters.
Scoring - record the distance to the nearest 0.1 centimeters
Skill-Related Physical Fitness Test
1. Stork Balance Stand Test - to assess one’s ability to maintain equilibrium
Equipment: Flat, non-slip surface and Stopwatch Procedure:
1. Remove the shoes and place hands on the hips
2. Position the right foot against the inside knee of the left foot
3. Raise the left heel to balance on the ball of the foot
4. Do the same procedure with the opposite foot.
5. Start the time as the heel of the performer is raised off floor.
6. Stop the time if any of the following occurs:
 the hand(s) come off the hips
 the supporting foot swivels or moves (hops)in any direction
 the non-supporting foot loses contact with the knee  the heel of the supporting foot touches the floor.
Scoring: Record the time taken on both feet in nearest seconds.
2. Juggling- to measure the coordination of the eye and hand Equipment:
 Sipa (washer with straw) 20 pcs.
 Bundled rubber bands/any similar local materials Procedure:
1. Hit the sipa/rubber band/similar local material alternately with the right and left palm upward. The height of the material being
tossed should be at least above the head.
2. Count how many times you hit the material with the right and left hand.
3. Stop the test if the material drops.
4. Scoring – record the number of hits has done.
3. Stick Drop Test - to measure the time to respond to a stimulus Equipment:
 24-inch plastic ruler or stick
 Armchair or table and chair Procedure
1. Sit on an armchair or chair next to the table so that the elbow and the lower arm rest on the desk/table comfortably.
2. Place the heel of the hand on the desk/table so that only fingers and thumb extend beyond.
3. Catch the ruler/stick with the thumb and index finger without lifting the elbow from the desk/table as partner drops the stick.
4. Hold the stick while the partners read the measurement.
5. Do this thrice.
6. Let someone drop the stick at the top, allowing dangling between the thumb and fingers of the performer.
7. Hold the rules/stick so that the 24-inch marks in even thumb and the index finger. No part of the hand of the performer should
touch the ruler/stick.
8. Drop the ruler/stick without warning and let the performer catch it with her thumb and index finger.
9. Scoring- Record the middle of the three scores (for example: if the scores are21, 18, 19, the middle score is 19.
D. Examples: For examples on how to properly conduct the physical fitness test you can watch Youtube videos thru the
following links -https://www.youtube.com/watch?v=lUJczuBkN5c -https://www.youtube.com/watch?v=iMwEiBlPogY
2
Name: _________________________________________________________ Section: ______________________________
ACITIVITY
Activity 1: Directions: Classify the physical fitness tests found in the box either health-related or skill-related. Write your answer
on the space provided.
Zipper test Sit and reach Push-up
3-Minute Step Test 40-Meter Hexagon
Agility Test
Basic Plank Juggling Stick Drop
Test
Standing Long Stork Balance Stand Test
Jump
HEALTH- RELATED FITNESS SKILL- RELATED FITNESS
TESTS TESTS
1. 6.
2. 7.
3. 8.
4. 9.
5. 10.
QUIZ
A. Multiple Choices: Directions: Read the following statements and choose the correct answer. Write the letter of your answer
on the space provided.
______ 1. It is the ability of the body to function effectively and efficiently without excessive fatigue.
A. Exercise B. Health-Related C. Physical Fitness D. Skill-Related
______ 2. Body Mass Index determines the total body mass through height and ___________.
A. arm span B. fitness C. sitting height D. weight
______ 3. It is one of the health-related physical fitness assessments that measure the lower back and hamstring.
A. Push-up B. Sit and Reach C. Zipper Test D.40-Meter Sprint
______ 4. Which of the following physical fitness tests assesses the endurance of the abdominal muscles?
A. Curl-up B. Push-up C. Sit and Reach D. Zipper Test
______ 5. Below are the health-related physical fitness assessments except one.
A. Curl-up B. Hexagonal Agility Test C. Push-up D. Sit and Reach
______ 6. What skill-related physical fitness assessment measures your acceleration and speed?
A. 40-Meter Sprint B. Paper Juggling C. Stick Drop Test D. Stork Stand test
______ 7. A skill-related physical fitness assessment that determines the quickness and leg power is ________.
A. 40-Meter Sprint B. 3-Minute Step Test C. Hexagonal Agility Test D. Push- up
______ 8. Below are the skill-related physical fitness assessments except ________.
A. Standing Long Jump B. Stick Drop Test C. Stork Balance Stand Test D. Zipper Test
______9. Which is NOT a health-related physical fitness component?
A. Endurance B. Flexibility C. Strength D. Reaction time
______ 10. Which of the following is NOT a skill-related physical fitness component?
A. Agility B. Balance C. Body Composition D. Coordination
B. Modified TRUE or FALSE

Directions: Write TRUE if the statement is correct and if it is FALSE, change the underlined word/s to make the statement
true.
______ 1. An individual is considered physically fit when he /she can perform his/her daily tasks without excessive fatigue.
______ 2. Keith’s BMI is 25.98. His height is 1.65m and weighs 68kg.
______ 3. BMI is a guide to consider if you are at risk of becoming obese and determines your total body fat compared to lean
mass.
______ 4. Jay has a 140 bpm after taking his 3-minute step test. It shows that his maximum oxygen consumption which is 52.53
made him superior.
______ 5. Stork balance stand test measures your balance with one foot.

Q1 W4 M1 Pe

Uploaded by

Copyright:

Available Formats

Q1 W4 M1 Pe

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Q1 W4 M1 Pe

Uploaded by

Copyright:

Available Formats

PHYSICAL EDUCATION 7 Q1 M1 W4

Weight Measurement Protocol Height Measurement Protocol

B. Modified TRUE or FALSE

You might also like