Physical Fitness and Activity

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.

True Signup and view all the answers

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

To measure cardiovascular endurance Signup and view all the answers

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

21 and above Signup and view all the answers

What is the purpose of the zipper test?

To test the flexibility of the shoulder girdle Signup and view all the answers

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

To test the flexibility of the lower extremities Signup and view all the answers

What is the purpose of the juggling test?

To measure coordination Signup and view all the answers

What is speed?

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

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

To measure running speed. Signup and view all the answers

What is power?

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

What is the purpose of the standing long jump test?

To measure the explosive strength and power of the leg muscles. Signup and view all the answers

What is balance?

The maintenance of equilibrium while stationary or while moving. Signup and view all the answers

What is the purpose of the stork balance stand test?

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

What is reaction time?

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

What is the purpose of the stick drop test?

To measure the time to respond to a stimulus. Signup and view all the answers

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

8.2 seconds Signup and view all the answers

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

Excellent 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?

Excellent Signup and view all the answers

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

Excellent 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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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.