MS-PATHF-1-MODULE-2.docx

**COLLEGE OF TEACHER EDUCATION** **Bayombong Campus** **DEGREE PROGRAM** **All Programs** **COURSE NO.** **PATHF 1** -------------------- ---------------------- ------------------ ----------------------...

**COLLEGE OF TEACHER EDUCATION** **Bayombong Campus** **DEGREE PROGRAM** **All Programs** **COURSE NO.** **PATHF 1** -------------------- ---------------------- ------------------ ---------------------------------------------------- ------------ ----------- ------------ --- **SPECIALIZATION** **Mandated Subject** **COURSE TITLE** **Physical Activities Towards Health & Fitness 1** **YEAR LEVEL** **1** **TIME FRAME** **4 Hrs.** **WK NO.** **3 & 4** **IM NO.** 2 I. **UNIT TITLE** **Unit II: PHYSICAL FITNESS: COMPONENTS AND TESTS** II. **LESSON TITLE** **Lesson 1: Components of Physical Fitness** **Lesson 2: Physical Fitness Tests** III. **LESSON OVERVIEW** This lesson introduces to students the components of physical fitness and physical fitness tests that will serve as knowledge and groundwork for their physical health. Students will be performing and executing different physical fitness tests to monitor and assess themselves about their physical health. They will be able to realize the significance of being physical fit and transform themselves into better individuals. IV. **DESIRED LEARNING OUTCOMES** At the end of the lesson, the students should be able to: a. discuss physical fitness and its components; and b. perform the PFT. V. **LESSON CONTENT** **COMPONENTS OF PHYSICAL FITNESS** +-----------------------------------------------------------------------+ | ***Health-Related Fitness*** | | | | 1. **Body Composition -- the relationship between weight and height | | that is associated with body fat and health risks** | | | | 2. **Cardiovascular Endurance -- t**he ability of the heart, lungs, | | and blood vessels to deliver oxygen to working muscles and | | tissues, as well as the ability of those muscles and tissues to | | utilize the oxygen. Endurance may also refer to the ability of | | the muscle to do repeated work without fatigue | | | | 3. **Strength --** the muscle's ability to generate force against | | physical objects. In the fitness world, this typically refers to | | how much weight you can lift for different strength training | | exercises. | | | | 4. **Flexibility --** the ability of the joints to move through a | | full range of motion | | | | ***Skills-Related Fitness*** | | | | 1. **Speed -- the** ability to move quickly across the ground or | | move limbs rapidly to grab or throw. Movement speed requires good | | strength and power, but also too much body weight and air | | resistance can act to slow the person down. | | | | 2. **Power -- the** ability to exert a maximal force in as short a | | time as possible, as in accelerating, jumping and throwing | | implements. While strength is the maximal force you can apply | | against a load, power is proportional to the speed at which you | | can apply this maximal force. | | | | 3. **Agility** -- the ability to move and change direction and | | position of the body quickly and effectively while under control. | | It requires quick reflexes, coordination, balance, speed, and | | correct response to the changing situation. | | | | 4. **Reaction Time --** something that is hard to train for, though | | a sports person can be perceived to have a better reaction time | | by improving their anticipation of other players and by making | | better choices | | | | 5. **Coordination -- the ability to move the different parts of your | | body together well and easily** | | | | 6. **Balance -- the** ability to stay upright or stay in control of | | body movement, and coordination is the ability to move two or | | more body parts under control, smoothly and efficiently. Static | | balance is maintaining equilibrium when stationary, while dynamic | | balance is maintaining equilibrium when moving | | | | **PHYSICAL FITNESS TESTS** | | | | A. **Body Mass Index (BMI)** | | | | - **Purpose:** to gauge whether weight is in healthy proportion to | | height | | | | - The following formula is used to get the BMI: | | | | \ | | [\$\$\\frac{\\mathbf{Weight\\ (in\\ Kilograms)}}{\\mathbf{Height\\ | | (in\\ Meters)}\\mathbf{²}}\$\$]{.math.display}\ | | | | \ | | [\$\$\\mathbf{Example:\\ | | }\\frac{\\mathbf{30}}{\\mathbf{(1.2)}\^{\\mathbf{2}}}\\mathbf{=}\\fra | | c{\\mathbf{30}}{\\mathbf{1.44}}\\mathbf{= | | 20.83\\ (normal)\\ }\$\$]{.math.display}\ | | | | **Weight --** the heaviness or lightness of a person | | | | - **Equipment:** weighing scale | | | | - **Procedure:** | | | | *[For the test taker: ]* | | | | a. Wear light clothing. | | | | b. On bare feet, stand erect and still while evenly distributing | | your weight at the center of the scale. | | | | *[For your partner: ]* | | | | | | | | a. Before you start weighing, adjust the scale to zero point. | | | | b. Record the score in kilograms. | | | | - **Scoring:** Record body mass to the nearest 0.5 kilograms. | | | | | | | | - **Equipment:** an even and firm floor and flat wall, L -- square, | | tape measure laid flat on a concrete wall with the zero-point | | starting at the floor | | | | - **Procedure:** | | | | *[For the test taker: ]* | | | | a. Stand erect on bare feet with heels, buttocks, and shoulders | | pressed against the wall with the tape measure. | | | | *[For your partner: ]* | | | | | | | | a. Place the L-square against the wall with the base at the top of | | the head of the person being tested. | | | | b. Record the score in meters. | | | | - **Scoring:** Record standing height | | | | 1 meter = 100 centimeters | | | | B. **Three-Minute Step Test** | | | | - **Purpose:** to measure cardiovascular endurance | | | | - **Equipment:** step with a height of 12 inches, stopwatch | | | | - **Procedure:** | | | | *[For the test taker: ]* | | | | a. Position in front of the step. | | | | b. At the signal "Go," step up and down for 3 minutes at a rate of | | 24 steps per minute. One step consists of 4 beats -- that is, "up | | with the left foot, up with the right foot, down with the left | | foot, down with the right foot." | | | | c. Immediately after the exercise, stand and relax. Don\'t talk. | | | | d. Locate your pulse. (The first beat is zero.) | | | | e. Count the pulse for 10 seconds. Multiply by 6. | | | | *[For your partner: ]* | | | | | | | | a. As the student assumes the position in front of the step, signal | | "Ready" and "Go." Start the stopwatch for the three-minute step | | test. | | | | b. After the test, let the student count his / her pulse for 10 | | seconds and multiply it by 6. | | | | - **Scoring:** Record the 60-second heart rate for the activity. | | | | C. **Push-Ups** | | | | - **Purpose:** to measure strength of upper extremities | | | | - **Equipment:** exercise mat or any clean mat | | | | - **Procedure:** | | | | *[For the test taker: ]* | | | | a. Lie face down on the mat in standard push-up position: palms on | | the mat under the shoulders, fingers pointing forward, and legs | | straight, parallel, and slightly apart, with the toes supporting | | the feet. | | | | - ***[For Boys:]*** | | | | Straighten the arms, keeping the back and knees straight. | | Lower the arms until there is a 90-degree angle at the elbows | | (upper arms are parallel to the floor). | | | | - ***[For Girls:]*** | | | | With knees touching the mat, straighten the arms, keeping the | | back (shoulders to knees) straight. Lower the arms until | | there is a 90-degree angle at the elbows (upper arms are | | parallel to the floor). | | | | b. Perform as many repetitions as possible, maintaining a cadence of | | 20 push-ups per minute (2 seconds going down and 1 second going | | up). | | | | *[For your partner:]* | | | | | | | | a. As the student assumes the push-up position, start counting as | | the student lowers his / her body on the ground until s/he | | reaches a 90-degree angle at the elbow. | | | | b. Make sure that the student performs the push-ups in the correct | | form. | | | | c. The test is terminated when the subject can no longer perform the | | push-ups in the correct form (three corrections are allowed), is | | in pain, voluntarily stops, or when cadence is broken. | | | | - **Scoring:** Record the number of push-ups made. | | | | D. **Curl ups** | | | | - **Purpose:** to measure strength of abdominal muscles. | | | | - **Equipment:** exercise mat or any clean mat. | | | | - **Procedure:** | | | | *[For the test taker:]* | | | | a. b. c. d. e. | | | | | | | | a. b. a. The test is terminated when the subject can no longer | | perform the curl-ups in the correct form (three corrections | | are allowed), is in pain, voluntarily stops, or when cadence | | is broken Sit on the floor with back flat on the wall and | | feet approximately 12 inches apart. | | | | b. Place one hand on top of the other and position the hands on | | the floor, without bending your back, knees, and elbows. | | | | c. | | | | - **Scoring:** Record the number of curl-ups made. | | | | E. **Sit and Reach** | | | | - **Purpose:** to test the flexibility of the lower extremities | | particularly the hamstring | | | | - **Equipment:** tape measure | | | | - **Procedure:** | | | | c. bending the knees. | | | | | | | | d. e. f. Measure the farthest distance reached. | | | | - **Scoring:** Record sit and reach to the nearest 0.1 centimeter. | | | | F. **40-Meter Sprint** | | | | - **Purpose:** to determine acceleration and speed | | | | - **Equipment:** measuring tape or marked | | track, stopwatch or timing gates, cone markers, flat and clear | | surface of at least 60 meters. | | | | - **Procedure:** | | | | - *[For the test taker:]* | | | | a. b. c. The front foot must be on the starting line. | | | | d. This runner should be stationary prior to starting. | | | | e. f. | | | | - | | | | G. **Standing Long jump** | | | | - | | | | | | | | - - - | | | | a. b. c. d. | | | | - | | | | H. **Hexagonal Agility Test** | | | | - **Purpose:** to measure the ability to move quickly while | | maintaining balance | | | | | | | | - - **Procedure:** | | | | | | | | - *[For the test taker:]* | | | | a. b. c. d. Continue this pattern for a full revolution. | | | | e. Perform the test both clockwise and anti-clockwise. | | | | - | | | | I. **Stick Drop Test** | | | | - - - | | | | | | | | - *[For the test taker:]* | | | | a. b. c. Align the zero mark with the subject's fingers. | | | | d. The subject should indicate when he is ready. | | | | e. f. Record in meters the distance the ruler fell. | | | | g. Repeat three times. | | | | - | +-----------------------------------------------------------------------+ VI. **LEARNING ACTIVITIES** __________________________________ __________________ ______ Name Birthdate/Age Sex ___________ _______ ____________________ Class Time Days Course/Year/Section PART I – HEALTH-RELATED FITNESS A. BODY COMPOSITION: Body Mass Index (BMI) Height (m): ______ Weight (kg.): ______ BMI: ______ Classification: ________ B. CARDIOVASCULAR ENDURANCE: Three-Minute Step Test Heart Rate per minute Resting Heart Rate Training Heart Rate Recovery Heart Rate (pulse beat at rest) ___________ (locate pulse in 5 sec. after activity/count the pulse beat for 10 sec. x 6) ___________ (after 1 min. rest, count again pulse beat for 10 sec. x 6) ___________       C. STRENGTH: Push-up No. of Push – ups : ___________ D. FLEXIBILITY: Sit & Reach   1st 2nd Final Score (cm.) ______ ______ ______ PART II – SKILL-RELATED FITNESS TEST A. SPEED: 40-Meter Sprint Time (00:00): ______ B. POWER: Standing Long Jump Distance ( in centimeters) Second Trial Final   ______ ______  ______  C. AGILITY: Hexagonal Agility Test Counterclockwise (Time) Average (Time) ___________ ___________ ___________ D. REACTION TIME: Stick Drop Test Third Trial Middle Score ______ ______  ______ ______   VII. **EVALUATION** **RUBRICS: Scoring in Physical Fitness Test** **Body Mass Index (BMI)** Weight (in kilograms) Height (in meters) ² Ex. = = 20.83 (NORMAL) (1.20) ² 1.44 **CLASSIFICATION** Below 18.50 WASTED ---------------- ----------------- 18.50 -- 24.90 NORMAL 25.00 - 29.90 OVERWEIGHT 30.00 -- 39.90 OBESE 40 and ABOVE EXTREMELY OBESE **Three-Minute Step Test** ---------------------------- ------------------- -------------------- M-W Finished: 10 Did Not Finish: 6 Did Not Perform: 0 **40-Meter Sprint** --------------------- ------- -------------- ------- Men Women Time Score Time Score 5.60 & below 10 6.60 & below 10 5.61-5.70 9 6.61-6.70 9 5.71-5.80 8 6.71-6.80 8 5.81-5.90 7 6.81-6.90 7 5.91-6.00 6 6.91-7.00 6 6.01- above 5 7.01 above 5 **Push-Up** ------------- ------- ------------ ------- Men Women Repetition Score Repetition Score 28 & above 10 19 & above 10 27 9 18 9 26 8 17 8 25 7 16 7 24 6 15 6 23 & below 5 14 & below 5 **Sit & Reach** ----------------- ------- ------------ ------- Men Women Distance Score Distance Score 73 & above 10 76 & above 10 72 9 75 9 71 8 74 8 70 7 73 7 69 6 72 6 68 & below 5 71 & below 5 **Standing Long Jump** ------------------------ ------- -------------- ------- Men Women Distance Score Distance Score 2.46 & above 10 1.88 & above 10 2.42-2.45 9 1.86-1.87 9 2.38-2.41 8 1.84-1.85 8 2.34-2.37 7 1.82.1.83 7 2.30-2.33 6 1.80-1.81 6 2.29 & below 5 1.79 & below 5 **Hexagonal Agility Test** ---------------------------- ------- --------------- ------- Men Women Time Score Time Score 11.80 & below 10 13.80 & below 10 11.81-12.20 9 13.81-14.50 9 12.21-12.60 8 14.51-14.90 8 12.61-13.00 7 14.91-15.30 7 13.01-13.40 6 15.31-15.70 6 13.41 & above 5 15.71 & above 5 **Stick Drop Test** --------------------- ------- Men/Women Distance Score 7.90 & below 10 7.91-9.90 9 9.91-11.90 8 11.91-13.90 7 13.91-15.90 6 15.91 & above 5 **Curl Ups** -------------- ------- ------------ ------- Men Women Repetition Score Repetition Score 47 & above 10 26 & above 10 46 9 25 9 45 8 24 8 44 7 23 7 43 6 22 6 42 & below 5 21 & below 5 - Passing score is "6". - Those who do not perform shall be given a score of "0". VIII. **REFERENCES**