LESSON 1: PHYSICAL FITNESS AND ASSESSMENT

MUSCULAR ENDURANCE
PHYSICAL ACTIVITY
 Ability of the muscle or group of muscles to
 Is everywhere that is why we should prepare
repeatedly exert force against resistance
ourselves to be effective and efficient
 Help you know your strength and weakness
FLEXIBILITY
 Help improve your progress
 Ability to bend joints and stretch muscles through
 Preparation is the key to any success
a full range of motion

TESING AND EVALUATION

BODY COMPOSITION
 Especially of athletes, is a critical component of
 The amount of fat tissue relative to other tissue in
sports training or individual training
your body

PRE-ASSESSMENT SCREENING
SKILL-RELATED FITNESS
 Important to help limit the extent of injuries that AGILITY
may occur during activity or game season
 Ability to stay upright or stay in control of body
 It is necessary, primary, as a quality assurance movement
tool, to track student’s or athlete’s progress in
attaining standards, promoting self-reflection, and COORDINATION
for one’s learning
 Linking of the senses to produce smooth, quick
and efficient control of movement of the body
PHYSICAL FITNESS
during performance of physical acts
 Body’s ability to function efficiently and
effectively SPEED
 Consists of health-related physical fitness and  Ability to make successive movements of the
skill-related physical fitness, which have at least same kind in the shortest period of time
eleven different components, each of which
contributes to total quality of life POWER
 Something you acquire  Ability to exert maximum muscular contraction
 Measure of your body’s ability to perform instantly in an explosive burst of movements
physical activities and exercises
REACTION TIME
FITNESS TESTING  The amount of time it takes to react to a stimulus
 Includes procedures intended for assessing
activity toward a goal BALANCE
 Divided in two parts: health-related fitness  Ability to control or stabilize your equilibrium
(related to how well the systems of your body while moving staying still
work. It refers to body condition) and skill-related
fitness (those aspects of fitness which form the SKILL RELATED FITNESS
basis for successful sport or activity participation.  The ability to perform during games and sports;
Refers to the body performance) also called performance fitness
 Has six components
HEALTH-RELATED FITNESS
CARDIOVASCULAR ENDURANCE
TEST
 The ability of the heart, lungs and blood vessels to HEXAGON AGILITY TEST
deliver oxygen to your body tissues
 Simple agility test to perform, requiring limited
equipment and space
  Purpose: to measure the ability to move quickly  Raise the heel to balance on the ball of the
while maintaining balance foot
 Equipment: tape measure, stopwatch, chalk or
tape

PROCEDURE FOR THE TESTER

 Start with both feet together in the middle of  The student is given one minute to practice the
the hexagon facing the front line balance
 On the command ‘go, jump ahead across the  The stopwatch is started as the heel is raise
line, then back over the same line into the from the floor
middle of the hexagon  The stopwatch is stopped if any of the follow
 Then, continuing to face forward with feet occur:
together, jump over the next side and back  The hand come off the hips
into the hexagon  the supporting foot loses contact with
 Continue this patter for three full revolutions the knee
 Perform the test both clockwise and  the heel of the supporting foot touches
counterclockwise the floor

FOR THE TESTER SCORING

 Mark a hexagon (side sided shape) on the  record the time in the nearest seconds
floor. The length of each side should be 24
inches (60.5cm), and each should work out to COORDINATION
be 120 degrees  ability to use your eyes and ears to determine and
 Record the time taken to complete three full direct the smooth movement of your body
revolutions. The best score from two trials is  speed, reaction time, and agility may influence
recorded level of coordination
 If the student jumps the wrong line or land on
a line then the test is to be restarted PAPER JUGGLING
 physical human skill involving the movement of
SCORING an objects, usually through the air
 Record the time in nearest minutes and  purpose: to measure the coordination of the
seconds individual in the performance of motor tasks
 equipment: a piece of crumpled coupon bond
BALANCE
 Ability to control or stabilize your equilibrium PROCEDURE
while moving staying still  stand comfortably on an area with no
obstruction
STORK BALANCE STAND TEST  hit the crumbled paper six times alternately
 Purpose: To assess the ability to balance on the with right and left palm in upward motion
ball of the foot
 Equipment: flat, non-slip surface, stopwatch FOR THE TESTER
 see to it that the student hit the crumpled
PROCEDURE paper six times alternately with his right and
 Remove the shoes and place the hands on the left palm
hips  count up to how many times the student has
 Position the non-supporting foot against the hit the crumpled paper
inside knee of the supporting leg
SCORING
  record the times the student has hit the
crumpled paper FOR THE TESTER
 see that the position of the student is in the
SPEED right form
 ability to move your body parts of your body  set the point zero of the measurement at the
quickly edge of the wall
40 METER SPRINT  after the throw, spot the mark where the base
 purpose: to measure running speed of the ball has first make contact on the floor
 equipment: stopwatch, running area with known on the first bounce closest to the take-off line
measurement(40 meters)  record score in the nearest 0.5 meter

PROCEDURE SCORING
 stand behind the take-off line, the tips of your  record the distance to the nearest 0.5 meter
shoes should not go beyond the line
 at the signal “GO”, run to the finish line as fast STANDING LONG JUMP
as you can  purpose: to measure explosive strength and
power of the leg muscles
FOR THE TESTER  equipment: tape measure accurate to 0.1
 set the running area with the measurement of centimeters at least 3 meters long and placed
40 meter firmly on the floor; meter stick
 set the stopwatch to zero point
 as you signal “GO” start the watch and stop it PROCEDURE
as the student crossed the finish line  stand behind the take-off line, the tips of your
 record score in the nearest 0:00:01 seconds shoes should not go beyond the line
 as you prepare to jump as far as you can
SCORING
 record the time in nearest minutes and FOR THE TESTER
seconds  lay the tape measure (in centimeters) on the
floor
POWER  set a take-off line in the point zero of the tape
 ability to move your body parts quickly while at measure
the same time applying the maximum force of  after the jump, spot the mark where the back
your muscles of the heels of the student has landed closest
to the take-off line
BASKETBALL PASS  record score in the nearest 0.1 cm
 purpose: to measure explosive strength and
power of the upper body muscles SCORING
 equipment: basketball (preferably size: 7),  record the score in meters to the nearest 0.1
throwing area centimeters

PROCEDURE REACTION TIME

 sit on the floor on buttocks with head and back  ability to react or respond quickly to what you
resting against the wall while the legs are hear, see, or feel
stretched in front of the body
 using the chest pass, push the ball with two STICK DROP TEST
hands as far as possible. Make sure that your  purpose: to measure the reaction time as to how
head, shoulders, and buttocks remain attached fast a person can respond to a stimulus, the
to the wall higher you score, the faster your reaction time
  equipment: ruler or stick of 24 inches long; arm PRACTICE, PRACTICE, PRACTICE
chair or table and chair  agility, coordination, powers, and balance can be
improved through practice

PROCEDURE
 sit in an armchair or chair next to the table so
that your elbow and the lower arm rest on the
desk/table comfortably
 the heel of your hand should rest on the
desk/table so that only the fingers and thumb
extend beyond the edge of the desk/table
 as the tester drop the stick, catch it with
thumb and index finger as fast as possible
without lifting elbow from the desk. it is
important that you react only to be dropping
of the stick
 your score is the number of inches read on the
ruler/stick just above the thumb and index
finger after you catch the yardstick

FOR THE TESTER

 hold the ruler or stick at the top, allowing it to
dangle between thumb and fingers of the
student
 the ruler/stick should be held so that the 24-
inches mark is even with your thumb and index
finger. No part of the hand of the student
should touch the rule/stick
 without warning, drop the stick, and let the
student catch it with his thumb and index
finger
 give the test three times. Be careful not to
drop the stick at predictable time intervals, so
that the student cannot guess when it will be
dropped

SCORING
 record the middle of your three scored (for
example: if you scores are 21, 18, and 19, your
middle score is 19)

FACTORS THAT CAN INFLUENCE SKILL RELATED

PERFORMANCE
PICK YOUR PARENTS WELL
 heredity is a major factor
4TH QUARTER  short term, does not have enough time to do a
damage like a long term stress
LESSON 2: STRESS

STRESSOR CHRONIC STRESS

 an event of situation that causes stressful  long term stress having serious health
situations, which are seen as risks to the well- consequences leading to memory loss, decrease
being person drive for eating, loss of concentration
 family relationships;  women can take long term stress better than
men, showing the same maladaptive changes
 school;
 men can cope with short term stress better
 peer groups/friends;
 such stress can be caused due to say loss of
 discrimination;
promotion, death of a loved one
 injury;
 sickness;
NEGATIVE STRESS
 fatigue; and
 contributory factor for minor conditions such as
 any major changes
headaches, digestive problems, skin complaints,
insomnia, ulcers
MANAGING STRESS THROUGH SPORTS
STRESS
 body’s reaction to challenge or demand
 imbalance between anxiety
 some responses like being irritated, frightened,
anxious can cause headache, stomachache

EUSTRESS
 positive reaction to stress to overcome a
HOW CAN STRESS BE MANAGED THROUGH SPORTS?
challenge
STRESS
 stress in inevitable and eliminating it entirely from
DISTRESS
one’s life is impossible
 results from something bad and we react negative
 it can be managed through physical activity

TYPES OF STRESS
BENEFITS OF SPORTS IN DAILY LIFE
POSITIVE STRESS - EUSTRESS
STRESS BUSTER
 stress can be positive impact, spurring motivation,
 a healthy mind in a healthy body might be a
and awareness
clinched adage, but it is so because it is true
 providing stimulation to cope with challenging
 it is no surprise that since most sports usually
situations
involve exercise
 provides sense of urgency and alertness needed
for survival when facing threatening situations
HEALTH
 regularly indulging in sports helps in keeping the
ACUTE STRESS
immune system strong, helps in preventing any
 deals with pressure of the near future or dealing
kind of disease from occurring
with the very recent past
 increases the appetite of the person
 activities like running or exercising on a treadmill
is an acute stressor
SELF-CONFIDENCE
 some experiences like riding a roller coaster is an
 when something is improving your health, making
acute stress but may be exhilarating
you physically fitter, earning your respect among
 people and generally making you feel better BENEFITS OF SPORTS TO DAILY LIFE
yourself SOURCE OF ENTERTAINMENT
 entertainment is a form of activity that holds the
DECISION-MAKING attention and interest of an audience or gives
 in sports, a person must make quick decision pleasure and delight
depending upon the situation that he is in

THE MENTAL BENEFITS OF SPORTS

TEAMWORK
 many popular sports like cricket, basketball,
volleyball, soccer, hockey, are played in teams
 this inculcates values and skills like leaderships,
communication, sacrifice
 now only does this benefit the person but also
helps in developing a better teamwork

BUILD CHARACTER
 all sports have an outcome
 one entity wins, the other loses
 winning and losing is part of life
 sports inculcates this lesson in people

SPORTS IMPROVES YOUR CONCENTRATION

 sharp thinking, learning, using good judgment are
benefits of a regular physical activity
 the ability to concentrate is the key for an athlete
striving to reach peak performance

SPORTS REDUCES STRESS AND DEPRESSION

 when you are physically active, your mind is
distracted from daily stress
 this can help avoid negative thoughts
 exercises reduces the levels of stress hormones in
your body
 at the same time it stimulates production of
endorphins

SPORTS IMPROVES SLEEP HABITS

 sports and other forms of physical activity
improve our sleep
 it does by helping you fall asleep faster and
deepening your sleep
 better sleeping can improve your mood

SPORTS IMPROVES YOUR MOOD

 get involved in physical activity like playing your
favorite sport can help improve your mood