Quirino State University Pe Module 1 PDF

**QUIRINO STATE UNIVERSITY** **CABARROGUIS CAMPUS** Cabarroguis, 3400 Quirino **MODULE 1** **Leaning Objectives:** At the end of the lesson, students are expected to: 1. Discuss the functions and objectives of Physical education. **A. Definition of Physical Education:** **Physical Education (...

**QUIRINO STATE UNIVERSITY** **CABARROGUIS CAMPUS** Cabarroguis, 3400 Quirino **MODULE 1** **Leaning Objectives:** At the end of the lesson, students are expected to: 1. Discuss the functions and objectives of Physical education. **A. Definition of Physical Education:** **Physical Education (PE) is an integral part** of the total of education process and it aims the development of: **physically, mentally, socially, emotionally** fit **citizens** through the medium of physical activities **that have been selected and planned** to achieve specific outcomes. **B. Importance of Physical Education:** **1. Regular Fitness Activity**. Physical fitness is an important component to leading a healthy lifestyle. The inclusion of regular fitness activity helps students maintain fitness, develop muscular strength and improve cardiovascular health. A regular fitness activity improves the absorption of nutrients by the body, improves digestive processes and increases physiological processes. **2. Builds Self-Confidence.** The participation in physical education in students provides a positive influence on a student\'s personality, character and self-esteem. In addition, the team-building process enhances communication skills, and the skills required to get along and cooperate with students of varying ethnic backgrounds and personalities. **3. Develops Motor Skills.** Physical education is essential to the development of motor skills and the enhancement of reflexes. Hand-eye coordination is improved, as well as good body movements, which helps in the development of a healthy body posture. **4. Health and Nutrition.** Physical education teaches students the importance of physical health. Physical health and education inform students on sound eating practices and the essential guidelines for nutrition. **5. Relieves Stress.** Students have substantial amounts of stress due to curriculum, homework, families and peer pressures. Involvement in sports, recreational activities or other forms of physical fitness offers a method of stress relief. **C. Functions of Physical Education:** **BIOLOGICAL** -- biological processes to be completed and for any biological effects to develop. The physical laws may explain the inorganic world; the biological laws may account for the development of the organic. To seize, master, and possess is an instinct inbred by the biological process **INTEGRATIVE**- Fundamental Integrative Training, or FIT, incorporates a variety of strength and conditioning exercises into a well-designed lesson that enhances the health- and skill-related components of physical fitness **SOCIAL** -Social development through Physical Education How outdoor education and adventurous activities can provide a positive learning environment for young people that promotes social and emotional development. Social and Emotional Development Aspects Physical Education, Outdoor Education and Adventure Activities **D. Four (4) objectives of Physical Education** **A. Physical Development** **-** This clearly indicates that both physical and health education are key aspects in the development of an individual. Physical education is defined as a course of education learning that encourages play or psychomotor movement exploration setting. It includes training and maintaining physical fitness. **B. Social Development** **-** Outdoor education and adventurous activities can provide a positive learning environment for young people that promotes social and emotional development. Social and Emotional Development Aspects Physical Education, Outdoor Education and Adventure Activities. **C. Emotional Development** \- Refers to the ability to recognize, express, and manage feelings at different stages of life and to have empathy for the feelings of others. **D. Mental Development** **-** Abilities as attending, perceiving, observing, remembering, imagining, thinking, solving problems and growth of intelligence as well as of language. These abilities change, grow and mature with age and decline in old age. The rates of change vary with age and special experiences. **Name: \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Score\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **Course\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Date\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** 1. There are only Four (4) objectives of Physical Education presented in its prior mentioned definition which include physical, social, emotional and mental, however, ideally there should be five (5) aspects of physical education. Identify the lacking word. The word begins with letter "**S".** This can be our best weapon if we encounter big problem or catastrophe in our lives (clue: our creator). 2. Identify the word and make a short essay regarding this letter **"S"** that I am pertaining to that can help us in our daily living. Use the space inside the circle for your answer. **Leaning Objectives:** At the end of the lesson, students are expected to: 1. Differentiate and relate health related fitness from Performance related fitness in daily activities. 2. Explain the meaning and significance of Physical Education. **Physically Fit** means to be in a state of health and well- being and **physically unfit** is the reverse of it. **A. Definition of Physical Fitness:** **Fitness** is the ability to take part and meet the demands of an activity. In terms of sport and physical education, fitness is the body's ability to function effectively and efficiently without becoming fatigued. **Physical Activity** any bodily movement produce by the contraction of muscles. **B. Importance of Physical Fitness:** - Maintenance of the performance of the lungs and heart to most efficiently burn off excess calories and keep weight under control. Maintain improved muscle strength, increased joint flexibility and improved endurance. Decreases the risk of heart disease, stroke, colon cancer, diabetes and high blood pressure. Fewer visits to the doctor, hospitalization and medication. Increase the overall happiness in our life, as well as relieve symptoms of stress, depression and anxiety. **C. Components of Physical Fitness:** **C.1. Health-related components of fitness:** 1\. **Body composition** refers to the proportion of fat you have, relative to lean tissue (muscles, bones, body water, organs, etc.). This measurement is a clearer indicator of your fitness 2\. **Cardiorespiratory fitness**- is a measurement of how well your heart, lungs, and muscles work together to keep your body active over an extended period of time 3\. **Flexibility**- the ability to change, to bend, or to persuade. An example of flexibility is being able to work whenever one wants 4\. **Muscular strength --** is a phase used liberally in the fitness and athletic word. Strength refers to a specific physical ability, as well as a unique set of training goals. 5\. **Muscular endurance-** is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. It is one of the components of muscular fitness, along with muscular strength and power. **C.2. Skill-related components of fitness:** Skill related fitness consists of fitness components that are important to success in skillful activities and athletic events, and may not be as crucial to improved health. These components include agility, balance, coordination, power, reaction time, and speed. 1\. **Agility -**ability to move quickly and easily: \"though he was without formal training as dancer or athlete, his physical agility was inexhaustible\" 2\. **Balance -** an even distribution of weight enabling someone or something to remain upright and steady: 3\. **Coordination -** the organization of the different elements of a complex body or activity so as to enable them to work together effectively: 4\. **Power -** is the rate in which work is done or energy is transferred over time. It is higher when work is done faster, lower when it\'s slower. 5\. **Reaction Time -** is the ability to respond quickly to a stimulus. It important in many sports and day to day activities, though it is not often measured. Simple reaction time is the time taken between a stimulus and movement 6\. **Speed-** is the maximum frequency at which it is possible for an individual to cover a distance or to make a movement in a specific period of time **Name: \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Score\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **Course\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Date\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** In your own opinion, compare the two (2) pictures below. Use the space inside the box for your answer. **Name: \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Score\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **Course\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Date\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** In your own words, discuss the following: **Name: \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Score\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **Course\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Date\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** A. **Challenge your mind**. Locate the following terms by encircling horizontally, vertically or diagonally. **B. Identification.** Analyze each statement and supply the appropriate term. Choose your answer from the list given in the word hunt. **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** 1. Is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. It is one of the components of muscular fitness, along with muscular strength and power. **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** 2. Is a phase used liberally in the fitness and athletic word? Strength refers to a specific physical ability, as well as a unique set of training goals. **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** 3. The ability to change, to bend, or to persuade. An example of it is being able to work whenever one wants. **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** 4. Is the ability to respond quickly to a stimulus. It important in many sports and day to day activities, though it is not often measured. Simple reaction time is the time taken between a stimulus and movement. **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** 5. Refers to the proportion of fat you have, relative to lean tissue (muscles, bones, body water, organs, etc.). This measurement is a clearer indicator of your fitness. **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_**6. Ability to move quickly and easily. **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_**7. An even distribution of weight enabling someone or something to remain upright and steady. **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** 8. The organization of the different elements of a complex body or activity so as to enable them to work together effectively **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** 9. Is the maximum frequency at which it is possible for an individual to cover a distance or to make a movement in a specific period of time. **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** 10. Is the rate in which work is done or energy **Name: \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Score\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **Course\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Date\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** Make a compilation of pictures with health-related and skill-related in chronological order. Put it in a folder. Sample is presented below: **Name: \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Score\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **Course\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Date\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** Explain the following using your own words. Use the lines below. **1. Physical Fitness** **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **2. Stress** **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **3. Discuss the Health Benefits of Physical Fitness** **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **Name: \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Score\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **Course\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Date\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** Using the space inside the box, draw a picture of yourself free from any stress. Use your imagination and creativity. **\ ** **Leaning Objectives:** At the end of the lesson, students are expected to: 1. Determine BMI, target heart rate and explaining its importance in one's Physical Fitness. 2. Explain Physical Fitness test on how each Component affects fitness. A. **A. What is physical fitness test (PFT)?** Physical Fitness Test (PFT) The military\'s Physical Fitness Test (PFT) goes by different names depending on the branch of service you join, and the actual requirements may vary depending on the branch of service, age, weight, and other factors. A. **B. Why do we do physical fitness testing?** Almost everyone has a little familiarity with the idea of physical fitness tests. They are used not only used to measure the competence in specific tasks, but also as a reference for one\'s accomplishments, progress and capabilities when compared to others. These fitness tests can point out our strengths and weaknesses. **C. To ensure effectiveness of fitness test it must consider:** **A. Specificity:** Fitness tests must assess an individual's fitness for the activity or sport in question. For example, there is little point in using a running endurance test to assess an athlete's improvement in cycling endurance. **B. Validit**y: Fitness tests must measure the component of fitness that they are supposed to. **\ ** **Name: \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Score\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **Course\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Date\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** A. Students must first secure medical clearance to assess whether they are capable of doing physical fitness or not. So, you must fill out the form below. **\ ** **Name: \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Score\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **Course\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Date\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** 1\. Fill out the form below. This will serve as a record form of your performances. **\ ** **THE TESTS: Day 1** **TEST 1: STANDING LONG JUMP** **Aim: To Measure leg strength and power.** **Procedures:** **1.** Set the feet apart and Parallel with the toes just behind the front edge of the take of board or starting line. 2\. Before jumping, swing the arms backward once only and bend the knees. Do the jump by extending the knees and swing the arms forward and upward at the same time. 3\. Once the peak of the jump is reached, begin to flex the knees, keeping the arms forward 4\. Land with the feet parallel, with bent knees and with trunk and arms extended forward. 5\. The jump should be made with both feet. **\ ** **THE TESTS: DAY 2** **TEST 2: SIT-UPS** **Aim: To measure the strength and endurance of the abdominal muscles.** **Procedures:** 1.Lay your back flat on the floor or mat with your knees bent at 90 degrees and with feet flat on the floor. Cross the arms close to the chest with fingertips on level with the chest all the time. 2\. Do the "Curl-ups" by raising the trunk toward the knees until the upper part of the crossed arms touches the knee. 3.Without pausing, return to starting position with back touching the floor/mat, then immediately curl-up again. Repeat as many times as possible. 4\. Inhale when curling-up and exhale when trunk is lowered. **THE TESTS: DAY 3** **TEST 3: SIT AND REACH** **Aim: To measure the flexibility of the lower back and ham string muscles.** **Procedures:** 1. Start by sitting of the floor with back against the wall and the leg straight, flat on the floor and spread 30 centimeters apart. 2\. Interlock the thumbs and overlap the middle fingers. 3\. Return to the starting position with relaxed arms and shoulders 4\. Now, Perform the test by slowly reaching out forward and down with both arms and fingertips slightly touching the meter stick. Return to starting position and repeat one more time, On the final attempt, holds the position at least two seconds as the score being read. **THE TESTS: DAY 4** **TEST 4: SHUTTLE RUN** **Aims: To measure agility and coordination** **Procedures:** 1.On the parallel lines 9 meters apart, place two wooden blocks behind one of the lines. 2.Performers start from behind the other lines. 3.On signal "Ready", "Go", run to the opposite line, pick up one block behind the line. 4.Run back and the pick up the second block and pit it behind the starting line. **THE TESTS: DAY 5** **TEST 5: PUSH-UPS** **Aim: Measures the strength of the muscles of the arms and shoulders.** **Procedures:** 1\. For Male Hands are positioned, palms down on mat, thumbs directly under the shoulder to the feet with no part of the body touching the floor. Elbows are locked with arms forming a straight line form the shoulders to the wrists. Feet may be no more than one foot apart. 2\. For Women Extend arms to full length with hands and fingers pointing forward just under the ground and slightly outside of the shoulders. The knees are bent and straight angles of the body. **THE TESTS: DAY 6** **TEST 6: 3 MINUTES STEP TEST** **Aim: This test measure Cardio- Vascular fitness.** **Procedures:** 1The evaluator demonstrates stepping technique. 2.The evaluator explains test to students 3.The evaluator starts timing when students start. 4.The evaluator announces when one minute, two minutes and two minutes and 40 seconds have elapsed. 5.At the end of three minutes, have the students sit down immediately. 6.Find student pulse Rate and best count within five second 7.Count pulse for one full minute. 8.Record one- minute recovery pulse rate on fitness evaluation. Worksheet, 9.Use recorded pulse rate to rate cardio- vascular fitness level using table below. **\ ** **Name: \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Score\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **Course\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Date\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **Instruction:** Answer the following questions. Write your answer inside the boxes provided below then video yourself while reciting your answers. Make sure that your face is clearly viewed throughout the entire video. Submit your output to QSU e-Aral or in Face book group chat on the set deadline. 1. What were your preparations for the different physical fitness test? 2\. What did you feel while doing the physical fitness tests? **\ ** 4\. What values did you gain from the activity?