Physical Fitness and Activity
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Questions and Answers

What is the recommended daily amount of physical activity?

At least 60 minutes

Why is physical fitness important in our daily lives?

  • To follow a trend
  • To enhance overall health and productivity (correct)
  • To impress others
  • To improve physical appearance
  • Match the following components of physical fitness with their definitions:

    Muscular Strength = The ability to move quickly and shift directions Cardiovascular Endurance = The ability to deliver adequate oxygen to the body Agility = The ability to move in different directions quickly Flexibility = The ability of the joints and muscles to move through their full range of motion Balance = The ability to maintain equilibrium Body Composition = The ratio of lean body mass to fat body mass Reaction Time = The time it takes to respond to a stimulus Coordination = The ability to use the senses with the body parts to perform motor tasks smoothly and accurately

    Stretching is an integral part of physical fitness.

    <p>True</p> Signup and view all the answers

    What is the purpose of the 3-minute step test?

    <p>To measure cardiovascular endurance</p> Signup and view all the answers

    What is the maximum score for the push-up test for boys in elementary school?

    <p>21 and above</p> Signup and view all the answers

    What is the purpose of the zipper test?

    <p>To test the flexibility of the shoulder girdle</p> Signup and view all the answers

    What is the purpose of the sit-and-reach test?

    <p>To test the flexibility of the lower extremities</p> Signup and view all the answers

    What is the purpose of the juggling test?

    <p>To measure coordination</p> Signup and view all the answers

    What is speed?

    <p>The ability to perform a movement in one direction in the shortest period of time.</p> Signup and view all the answers

    What is the purpose of the 40-meter sprint test?

    <p>To measure running speed.</p> Signup and view all the answers

    What is power?

    <p>The ability to perform one maximum effort in the shortest possible time.</p> Signup and view all the answers

    What is the purpose of the standing long jump test?

    <p>To measure the explosive strength and power of the leg muscles.</p> Signup and view all the answers

    What is balance?

    <p>The maintenance of equilibrium while stationary or while moving.</p> Signup and view all the answers

    What is the purpose of the stork balance stand test?

    <p>To assess one's ability to maintain equilibrium.</p> Signup and view all the answers

    What is reaction time?

    <p>The amount of time it takes to respond to a stimulus.</p> Signup and view all the answers

    What is the purpose of the stick drop test?

    <p>To measure the time to respond to a stimulus.</p> Signup and view all the answers

    What is the standard norm for boys aged 9-12 years old in the 40-meter sprint test?

    <p>8.2 seconds</p> Signup and view all the answers

    What is the interpretation for a score of 201 cm and above in the standing long jump test?

    <p>Excellent</p> Signup and view all the answers

    What is the standard norm for a score of 41-60 seconds in the stork balance stand test for boys aged 9-12 years old?

    <p>Excellent</p> Signup and view all the answers

    What is the interpretation for a score of 0-2.4 cm in the stick drop test?

    <p>Excellent</p> Signup and view all the answers

    Study Notes

    Physical Fitness

    • Engaging in moderate to vigorous physical activities for at least 60 minutes a day is essential for overall health
    • Physical fitness involves various components, including:
      • Cardiovascular Endurance: the ability of the heart, lungs, and blood vessels to deliver oxygen to the muscles
      • Muscular Strength: the ability of the muscles to generate force against physical objects
      • Flexibility: the ability of the joints and muscles to move through their full range of motion
      • Speed: the ability to perform a movement in one direction in the shortest period of time
      • Agility: the ability to move quickly and change direction using a combination of balance, coordination, speed, strength, and endurance
      • Power: the ability to perform one maximum effort in the shortest possible time
      • Coordination: the ability to use the senses with the body parts to perform motor tasks smoothly and accurately

    Physical Fitness Tests

    • Cardiovascular Endurance:

      • 3-Minute Step Test: measures cardiovascular endurance by stepping up and down a step or bench for 3 minutes
      • Scoring: record the 60-second heart rate after the activity
    • Strength:

      • Push-up Test: measures strength by performing as many push-ups as possible in one minute
      • Scoring: record the number of push-ups performed
      • Basic Plank Test: measures strength and stability of the core muscles by holding a plank position for as long as possible
      • Scoring: record the time held in the plank position
    • Flexibility:

      • Zipper Test: measures flexibility of the shoulder girdle by reaching behind the back and touching the fingers
      • Scoring: record the distance between the middle fingers of both hands
      • Sit-and-Reach Test: measures flexibility of the lower extremities by sliding the hands forward along the floor while sitting
      • Scoring: record the farthest distance reached in centimeters
    • Coordination:

      • Juggling Test: measures coordination by juggling a ball or rubber band with the right and left hands
      • Scoring: record the highest number of hits performed
    • Agility:

      • Hexagon Agility Test: measures agility by jumping over lines in a hexagonal pattern
      • Scoring: record the time taken to complete the test in seconds
    • Speed:

      • 40-Meter Sprint Test: measures speed by running 40 meters as fast as possible
      • Scoring: record the time taken to complete the test in seconds
    • Power:

      • Standing Long Jump Test: measures power by jumping as far as possible from a standing position
      • Scoring: record the distance jumped in meters or centimeters### Standing Long Jump Test
    • Purpose: to measure the distance an individual can jump forward

    • Procedure:

      • Stand behind a mark with feet shoulder-width apart
      • Jump as far as possible without controlling momentum
      • Land on both feet
      • Perform two trials
    • Scoring:

      • Record the best distance in meters to the nearest 0.1 cm
      • Excellent: 201 cm and above
      • Very Good: 151-200 cm
      • Good: 126-150 cm
      • Fair: 101-125 cm
      • Needs Improvement: 55-100 cm

    Balance - Stork Balance Stand Test

    • Purpose: to assess ability to maintain equilibrium
    • Equipment: flat non-slip surface, stopwatch
    • Procedure:
      • Stand with one foot on the side of the other knee
      • Raise the heel to balance on the ball of the foot
      • Switch feet
      • Perform three trials
    • Scoring:
      • Record time in seconds and divide by 2 to get average percentage score
      • Excellent: 9-12 seconds
      • Very Good: 13-14 seconds
      • Good: 15-16 seconds
      • Fair: 17-18 seconds
      • Needs Improvement: below 17 seconds

    Reaction Time - Stick Drop Test

    • Purpose: to measure time to respond to a stimulus
    • Equipment: 12-inch ruler or stick, armchair or table and chair
    • Procedure:
      • Sit comfortably with elbow and lower arm resting on desk
      • Place heel of hand on desk with fingers and thumb extended
      • Catch the ruler with thumb and index finger as partner drops it
      • Perform three trials
    • Scoring:
      • Record middle score of three trials
      • Excellent: 0-2.4 cm
      • Very Good: 5.08-10.16 cm
      • Good: 12.70-17.78 cm
      • Fair: 20.32-25.40 cm
      • Needs Improvement: 27.94-30.48 cm or did not catch the ruler

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    Description

    Test your knowledge on physical fitness, daily recommended activities and various components of fitness. Evaluate your understanding of stretching, 3-minute step test, and push-up test for elementary school boys.

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