Physical Fitness Test PDF

PEH Week 1 - Physical Fitness Test Physical Fitness - refers to an individual's capacity to do everyday tasks at an optimum level of performance, endurance and strength while also managing illness, tiredness, and stress and engaging less sedentary behavior. - The Physical Fitness Test (PFT...

PEH Week 1 - Physical Fitness Test Physical Fitness - refers to an individual's capacity to do everyday tasks at an optimum level of performance, endurance and strength while also managing illness, tiredness, and stress and engaging less sedentary behavior. - The Physical Fitness Test (PFT) is a set of tests used to assess a student's fitness level. - It is designed to measure two distinct types of physical fitness, referred to as “health-related” and “skill-related”. - The term “health-related components” refers to the physical characteristics that allow an individual to meet the demands of everyday life, such as cardiovascular endurance or stamina, muscular strength and endurance, flexibility, and an appropriate body mass index (BMI). - Physical qualities associated with skill-related components include running speed, agility, response time or quickness, balance and coordination. - Numerous test items are used to determine the degree of health-related and skill-related fitness status. This test was specifically chosen to accommodate a variety of school-related conditions, including: a) the length of time required to complete a test, b) the availability of equipment and facilities, c) the ease and simplicity of administering the test, d) the ease of recording testing results, and e) challenging yet joyful participation by pupils and everyone involved in the program. FIVE HEALTH-RELATED FITNESS COMPONENTS 1. Flexibility - The ability of the joints and muscles to move through its full range of motion. 2. Cardiorespiratory Endurance - The ability of heart, lungs, blood vessels to deliver oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize oxygen. 3. Muscular Endurance - Your muscles ability to do repeated work without fatigue. 4. Muscular Strength - The ability of the muscle to generate force against physical objects. 5. Body Composition - It is the body's relative amount of fat to fat-free mass. Six Skill-Related Fitness 1. Agility - The ability to move in different directions quickly using a combination of balance, coordination, speed, strength, and endurance. 2. Balance - It is the maintenance of equilibrium while stationary or while moving. 3. Coordination - The ability to use your senses with the body parts to perform motor tasks smoothly and accurately. 4. Power - The ability of the muscle to transfer energy and release maximum force at a fast rate. 5. Reaction Time - It is the amount of time it takes to respond to a stimulus. 6. Speed - The ability to perform a movement in one direction in the shortest period of time. Test Protocol - Explain the purpose and benefits that can be derived from the physical fitness test. - Administer the test at the start of the semester (during the first semester) and at the start of the next semester (second semester), to monitor improvements or progress. - Prepare the following basic paraphernalia: 1. First Aid Kit 2. Drinking Water 3. Individual scorecards, properly filled up for distribution to students. 4. Materials to be used per components/area: a. Body Composition - tape measure, weighing scale b. Flexibility - tape measure c. Muscular Strength - yoga mat d. Speed - stopwatch e. Cardiovascular Endurance - stopwatch, step box/stairs f. Agility - tape measure, masking tape/chalk g. Reaction Time - plastic ruler 12 inches h. Power - meter stick or tape measure i. Coordination - sipa (washer weighing 4 grams with straw) 20 pieces bundled rubber bond j. Balance - stopwatch Week 2 - Conditions DURING Moderate to Vigorous Physical Activities (MVPA) DEHYDRATION It is a disorder characterized by excessive fluid loss from the body. It occurs when you lose more fluids than you take in, leaving your body with insufficient fluids to function correctly. Symptoms: Feeling very thirsty, dry mouth, urinating, and sweating less than usual, dark colored urine, dry skin, feeling tired and dizzy. Treatment: - Replenish any lost fluids and electrolytes. For mild cases, all that is required is plenty of water. If you've depleted your electrolytes, sports drinks may be beneficial. - Additionally, there are oral rehydration solutions available for children. These are available without a prescription. Severe instances may need hospitalization and intravenous (IV) fluids containing salt. HEATSTROKE Heatstroke happens when the body is unable to control its own temperature and the temperature of the body continues to increase, frequently reaching 40°C (104°F) or more. Heatstroke with fast progression manifests itself in the following ways: - Unconsciousness for longer than a few seconds. - Convulsion (seizure) - Signs of moderate to severe difficulty breathing. - A rectal temperature over 40°C (104°F) after exposure to a hot environment. - Confusion, severe restlessness, aggressive behavior, or anxiety. - Fast heart rate. - Sweating that may be heavy or may stop. - Skin that may be red, pale, hot, and dry, even in the armpits. - Severe vomiting and diarrhea. First aid procedures for heatstroke: - Cool the individual's whole body by sponging or spraying cold water on them, then fan them to assist in lowering their body temperature. Keep an eye out for symptoms of quick developing heatstroke, such as seizure, prolonged unconsciousness, and moderate to severe trouble breathing. - In each armpit and on the back of the person's neck, place ice packs. - If a child's breathing has stopped, commence rescue breathing. - Never provide aspirin or acetaminophen to treat a high body temperature caused by heat stroke. These medications may induce complications as a result of the body's reaction to heatstroke. - Give the individual fluids [1 L (32 fl oz) to 2 L (64 fl oz) over 1 to 2 hours] if they are awake and aware enough to drink. You may be required to assist. Ascertain that the individual is sitting upright enough to avoid choking. The majority of individuals suffering from heatstroke have a diminished degree of awareness and cannot be safely given water to consume. HYPOTHERMIA A medical emergency that occurs when your body loses heat faster than it can produce heat, causing a dangerously low body temperature. Normal body temperature is around 98.6°F (37°C). Numerous cases of hypothermia occur inside during cold weather and in the absence of adequate heating. When the body loses heat faster than it can produce heat and your body temperature falls below 95 F (35 C). Left untreated, it can be life-threatening. Signs and symptoms of hypothermia usually develop slowly and may include: - Shivering, though this may stop as body temperature drops - Slurred speech or mumbling - Slow, shallow breathing - Weak pulse - Clumsiness or lack of coordination - Drowsiness or very low energy - Confusion or memory loss - Loss of consciousness - Bright red, cold skin (in infants) First Aid for Hypothermia: - Gently pull the individual away from the cold. If it is not feasible to go inside, shield the individual from the wind, particularly around the neck and head. Ensure that the person is protected from the chilly ground. - Remove damp clothes gently. Substitute warm, dry jackets or blankets for damp items. - If further heat is required, it should be done gradually. For instance, use warm, dry compresses to the neck, chest and groin. According to the Center for Disease Control and Prevention, another alternative is to use an electric blanket if one is available. If you're using hot water bottles or a chemical hot pack, wrap them in a towel beforehand. - Provide the individual with warm, pleasant, non alcoholic beverages. - Begin CPR if the individual is not breathing, coughing, or moving. Keep an eye out for the following: - Do not rewarm the person too quickly, such as with a heating lamp or hot bath.  - Do not attempt to warm the arms and legs. Heating or massaging the limbs of someone in this condition can stress the heart and lungs. - Don't give the person alcohol or cigarettes. - Alcohol hinders the rewarming process and tobacco products interfere with the circulation that is needed for rewarming. OVEREXERTION It is the state of being physically and mentally pushed beyond one's limits. This relates to your physical capability, age, strength, and tolerance. As a non-impact injury of excessive physical effort, it is linked to pulling, pushing, lifting, & holding. Stains and Sprains are two kinds of overexertion injuries. Muscle or tendon strains and sprains are ripping or stretching of the ligament. Overexertion must be understood and recognized to avoid additional problems. To prevent more damage, overexertion symptoms should be treated carefully: Difficulty speaking - This is a key overexertion sign when exercising or performing a workout. If you cannot speak because you are breathing too roughly, slow down and take a break. Overuse injuries - You can develop an overexertion injury by performing a repetitive task overtime, whether it is work-related or an exercise routine. This can appear as stress fracture or tendonitis, with signs of soreness or a dull aching sensation. Pain - During the task or exercise workout, you may have a form of pain such as a pinch, tightness, or a throbbing or burning sensation. At this point stop any activity and rest. Dehydration - A mouth, fatigue, and dizziness are all signs of dehydration, a common overexertion symptom. You are already dehydrated if you become thirsty. Fatigue - Overexertion may lead to tiredness. You may also feel dizzy, irritable, and illogical. Immediate treatment for overexertion is to stop the task or activity and rest. Take note of any overexertion indications or symptoms and address the condition. Apply cold or heat compresses to painful or stiff muscles and joints. To alleviate muscular knots or stress, soak in a warm bath filled with Epsom salts. Week 3 - Cheerdance Phase of Cheerdance 1. Cheerleading Is a term that is sometimes used to refer to cheer dance. It is a kind of physical exercise used to motivate a spots team as well as to amuse an audience or competitor. Originated in the US and remained popular in America with an estimated 1.5 participants in all-star cheerleading. It started with American football in the intercollegiate game played in 1869. 2. Cheering It is the act of shouting out words or phrases. On the other hand, dance is a physical activity in which one conveys emotions or gestures via body movements that are often timed to a beat. 3. Cheerdancing It requires a one to a three-minute routine that incorporates tumbling, dance, jumps, cheers, and stunts. Cheerleading/dancing is now considered a sport on its own. 4. Cheer dance Is the dancing part in a cheerleading exhibition or a competition. They are chants, cheers, and popular music to provide the beat. It is an art and sport form that generally uses a combination of various body movements with gymnastics and stunts. It is a compound word made up of the terms cheer and dance. 5. Cheerdancers Are through a variety of exercises, including body position, split, tosses, jumps, and pyramids. These exercises help to strengthen the body. Stunts are described as performances that demonstrate a person's ability or agility. Stunts vary form simple two-legged maneuvers to lengthy one-legged maneuvers and high-flying basket tosses. The most popular stunts performed by cheering squads building. Arms/Hand Movement: - Beginning stance and cheer stance - “T” and half “T” positions - Clasp, clap, overhead clasp, low clasp - Touchdown, low touchdown - High “V” and low “V” - Tabletop and punch, etc. - “L” and diagonal positions Legs/Feet Movement - Feet together - Feet apart - Dig (front and side) - Hitch, Liberty, and Scale - Lunge (front and side) - Knees and hips position Tips for cheer motions Sharp moves - Your muscles should be tight and your arms should be stiff when you are hitting your motions. A loose arm will make the motion sloppy. Don't just put your arms into position, snap them into position!. Straight lines - All of your lines should be straight, and this includes making sure your wrist doesn't bend. Keep your wrist tight too, and make sure they are aligned with your arms. Thumbs up - Never tuck your thumbs inside your fist. Instead ley them across your fingers and lay them on the outside of your fist. No shrugs - Your shoulder should be low and relaxed and your neck should be extended. Do not shrug your shoulders. Cheer Dance basic (Dance side) Hip Hop Basics Bounce (downrock) Groove (toprock) Power moves: pump, lock, point, curl Freeze Jazz/Classical Dance Basic Tendu (point) Plie (knees slightly bent) Releve (heels raised) Pique (raising a knee) Battlement (kicks) Ball change and chasse Piroutte and Chaine (turns) Week 4- Street and Hip-Hop Dances Street Dance It is a term that refers to dance genres that developed outside of traditional dance schools. It is done in public spaces such as streets, dance parties, parks and schoolyards or in any other available wide area. A complete street dance is a set of comparable dance movements and styles that are combined into one practice and referred to as the same dance. Hip-Hop It is a cultural movement most recognized for its influence on music, namely the same-named musical genre. It originated in the Bronx, New York City around the 1970’s mostly among African Americans with some Latino Influence. HIP-HOP Cultural is composed of the pillars such as: 1. DJ-ing is the artistic handling of beats and music. It is an art and entertainment form that consists of mixing music using DJ ( Disc Jockeys) and sound equipment. 2. Rapping (also rhyming, flowing, spitting, emceeing, or MCing) is an artistic form of vocal delivery and emotive expression that incorporates "rhyme, rhythmic speech, and [commonly] street vernacular". 3. Breakdancing consists mainly of four kinds of movement—toprock, downrock, power moves, and freezes—and is typically set to songs containing drum breaks, especially in funk, soul, and hip-hop. Its modern dance elements originated among the poor youth of New York during the early 1980s. 4. Graffiti Art is a term that refers to images or text painted usually onto buildings, typically using spray paint. 5. B-Boying/Breaking Also called breakdancing, it is a style of street dance and the first hip-hop dance style that originated among black and Puerto Rican youths in New York City during the early ‘70’s. Four movements: Toprock – dancing while on your feet Downrock – dancing on the floor Freezes – when a dancer poses Power moves – spin on the ground or acrobatics 6. Popping It was popularized by Sam Solomon “Boogaloo Sam” and his crew, the Electric Boogaloos. It is a jerking movement by quickly contracting and relaxing muscles to the rhythm or beats of music. 7. Locking Created in 1969 in Los Angeles, California. Made popular by Dan Campbell and his dance crew, The Lockers.  It is usually performed by stopping the fast movement that you are doing, locking your body into a position, holding it, and then continuing at the same speed as before. 8. Krumping It is a form of dancing that originated in the African-American community in South Central Los Angeles California. Relatively form of “Urban” Black dance movement. It is a dance style to release anger. 9. Tutting It is a creative way of making geometric shapes forming right angles using your body parts. It is derived from the positions people were drawn during the days of the Ancient Egyptians. 10. Shuffling The Melbourne Shuffle is a rave and club dance that originated in the late ’80s. People who dance the shuffle are often referred to as rockers, due in part to the popularity of shuffling in the early ‘90s. 11. Waacking It is an African-American form of street dance originating from the 1970’s disco era. It consists of stylized posing and fast synchronized arm movements to the beat of the music. Week 5- Festival Dance Festival Dance- Street dances are often observed at local fiestas. In the Philippines, street dances are performed to celebrate a festival. These festivals are characterized by overflowing food, joyous music, and colorful games and contests. Fiestas are an unforgettable part of Filipino culture. - Festival dance is a subset of dancing; it is an organized event in which dancers perform and is often observed as a holiday by a community and its religion or traditions. -Events are conducted via parades or ceremonial dances. It is a synthesis of faiths and cultural events conducted throughout the month designated for the festival. The standard dance steps are straightforward. They execute walking steps, step, step, close, and step, close, step. Two Types of Festival Dance 1. Religious Festival- It is a celebration organized by a particular or particular group of faiths and religions 2. Non-religious/Regional Festival- It is an event that brings together a group of people, a community, in celebration of tradition and culture. Religious Festival - A religious festival is one that is associated with a particular church or religion. - It is held in conjunction with religious activity. - It is one that is organized by a particular or specific set of churches or faiths. Non-religious Festival - Non-religious festival is one that is not associated with any particular church or religion. - It is held in conjunction with other events and festivities and is a non-religious event. - It is one that is categorized by a group of people, community, or area in accordance with tradition and culture. Different Religious Festival Dances: 1. Ati-Atihan- The Ati-Atihan Festival, dubbed the Mother of All Philippine Festivals, is well-known not just in Philippines, but around the globe. The meaning of the Ati-Atihan Festival is “to be like Atis or Aetas (Aklan Province's indigenous people)”. There are two different theories about how the festival started. The first theory: To celebrate the peaceful coexistence of their people and the Aetas, the Malays colored their faces with soot to resemble and honor the indigenous population of the island. The second theory: - After experiencing a bad harvest, the Malays went to the Aetas for help, and they shared their food and resources. According to this theory, the festival is a celebration of the generosity of the Aetas. - Whichever theory is true, it's clear that the festival began as a celebration of the kindness and generosity of the people of Panay Island. 2. Sinulog Festival- It is one of the country's grandest, most distinguished, and most colorful festivals. Each year on the third Sunday of January in Cebu City, the main celebration honors the Santo Niño or child Jesus. - It is primarily a dance ceremony that commemorates the Filipino people's pagan ancestors and their conversion to Christianity. In Cebu, the Feast is marked with a procession, a street dance competition, and a fluvial parade. As with the Ati-Atihan, the Sinulog Festival is characterized by a frenetic celebration in response to the cry “Pit Senor!”. - Sinulog commemorates one of the country's most renowned historical relics: the Santo Niño de Cebu. This is the baby Jesus statue that Portuguese adventurer Ferdinand Magellan presented to Cebu's Rajah Humabon in 1521. - This was a watershed moment in the Philippines religious history, as it opened the way for the establishment of Christianity in the nation.  - Sinulog comes from the Cebuano word “sulog” which means “like water current movement” which depicts the forward-backward step of Sinulog dance. 3. Dinagyang Festival- is a Hiligaynon term that translates as “merrymaking” As with the Sinulog and Ati-Atihan Festivals, the Dinagyang Festival is a religious festival in the Philippines that commemorates the feast of the Santo Niño and the Datus-local agreement. - The Dinagyang festival history started in 1967 when an Augustinian priest from Cebu gave a replica image of the Santo Niño as a birthday gift to a fellow Augustinian priest in Iloilo. Since then, a novena mass has been held every Friday at the San Jose Parish Church. - In 1969, a competition was organized similar to the popular Ati-Atihan Festival of Kalibo town in Aklan province. At that time, the Dinagyang was known as “Iloilo Ati-Atihan”. - ”Dinagyang” became the official name almost a decade later when radio broadcaster Pacifico Sudario insisted on using a local word to distinguish the festival from the well-known Ati-Atihan of Kalibo. Different Non-religious Festival Dances: 1. Panagbenga Festival- The Baguio Flower Festival began when lawyer Damaso E. Bangaoet, Jr., Managing Director for Camp John Hay of the John Hay Poro Point Development Corporation (JPDC), proposed to the JPDC Board of Directors the concept of organizing a flower festival in Baguio. The Board, headed at the time by BCDA Chairman Victor A. Lim and JPDC President Rogelio L. Singson, promptly authorized the proposal. Additionally, it was agreed that the Festival would take place every February. - Ike Picpican, an archivist and curator at Saint Louis University Museum, proposed renaming the event Panagbenga Festival in 1996. As the Panagbenga projects have been implemented. Tourists are delighted by Baguio's offerings. The Cordillerans inventiveness, unity, culture, and customs were lauded and admired. 2. Masskara Festival- The Masskara Festival, one of the country's largest and most anticipated festivals, will let you see the city at its most vibrant. Masskara is formed from the Greek terms “mass” which means “many” and “kara” which means “faces” referring to it as the Festival of Many Faces. - Known as the City of Smiles, Bacolod celebrates this event in the Philippines by displaying a variety of smiling masks worn by residents. In October, thousands of visitors go to Bacolod to see this grandiose Filipino cultural event. - Masskara Festival began in the 1980s during a period of hardship and tragedy. Sugar prices on the world market, the province's monocrop and primary source of income, fell precipitously. As a result, two artists considered promoting mask creation as a possible alternative source of income for residents. - However, others questioned if the masks would be sold. As a result, then-Mayor Jose “Digoy” Montalvo proposed holding a mask festival in its place. - Then a tragic ferry accident happened. The M/V Don Juan sank in the same year carrying mostly people from the province including those from prominent families in Bacolod. Because of this incident, the question arose: Shall the festival proceed? - Mayor Montalvo said, because of these disasters, the more they need this festival to happen to bring back smiles and lift the spirits of the locals. That is the origin of the Masskara Festival. - The smiling masks were a declaration of the people of Bacolod City that they will pull through and survive the challenges and tragedies that they are facing. Hence, Bacolod is called “The City of Smiles”. 3. Kadayawan Festival- Once a modest gathering, Davao Kadayawan Festival has grown to become one of the most anticipated events in the country. Kadayawan offers something for everyone, from lively street dance to a colorful huge flower procession. - Every third week of August, Dabaweños celebrate Kadayawan Festival as a way to l, as a collective group of indigenous people that live in the city. This is what distinguishes Kadayawan as a celebration. - Kadayawan is a native expression in the Dabawnon tongue. It's derived from the word “madayaw” which means good, valuable, and superior. Hence, Kadayawan Festival Tagalog means pasasalamat at pagpapahalaga. - It is the celebration of life, a thanksgiving for the gifts of nature, the wealth of culture, and bounties of harvest and serenity of living. Week 2- Conditions DURING Moderate to Vigorous Physical Activities (MVPA)