Lesson 2 PHYSICAL FITNESS

TESTS FOR FLEXIBILITY

Sit and Reach

Sit and reach is a test for flexibility of the hamstring muscle (back of the thigh). The purpose of this test
is to determine a healthy back and prevent hypertension of the knees.

Equipment needed

1. a tape measure accurate to 0.1 centimeter, firmly attached to the flour, marked distinctly at the 50-
centimeter point g a cardboard or plywood 10 by 20 centimeter

Procedire

1. Sit on the floor with the tape between the legs, with the right or left foot bent, the heel of either of
the extended foot at the 50-centimeter point. 2. Block the extended leg with the shoes of a partner
standing in front 3. The bended knee's sole is flat on the floor and the heels should be as closed

as possible to the buttocks.

4 Thumbs are locked and fingers are extended and raised above the head The extended leg is fully
stretched. Bend the trunk forward. Stay in that position for 2 seconds while the tester is reading the
score 5 Repeat the whole sequence one more time.

6. Then repeat the sequence with the other foot.

Recording
Record the distance reached with bent left leg and right leg.

Zipper Test

part of the body. The purpose of this test is to be able to touch the

fingertips together behind the back by reaching over the shoulder

and under the elbow

Record the distance reached with bent left leg and right leg Zipper test is a test of upper and shoulder
girdle flexibility intended to parallel the strength and endurance assessment in that

Equipment needed Ruler

Procedure 1. Stand erect

2 To test the right shoulder, raise the right arm, bend the

elbow, and reach down across the back as far as possible. 3. At the same time, extend the left arm down
and behind the back, bend the elbow up across the back, and try to cross the fingers over those of the
right hand.

4. Reach with the right hand over the right shoulder and down the back as if to pull a zipper or scratch
between the shoulder blades.

5. To test the left shoulder, repeat procedures (1-4) with the left and ove left shoulder.
Observe whether the fingers touched or overlapped each other 7. Measure the distance in which the
fingers overlapped.

8. Record the score in centimeter.

Reding Record the score in centimeters

Standard in Scoring the Zipper Test

0-did not touched fingertips 1-just touched fingertips

2-fingers overlapped by 1-2 cm

3-fingers overlapped by 3-4 cm 4-fingers overlapped by 4-7 can

5-fingers overlapped by 8 cm and more

TEST FOR CARDIOVASCULAR ENDURANCE

3-minute Step Test

The 5-minute step test is one of the physical fitness tests for cardiovascular endurance, which is the
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 that oxygen. Endurance may also refer to the ability of
the muscle to do repeated work without fatigue. The purpose of this test is to measure the
cardiovascular endurance.
Equipments

112 inches step 2. Stopwatch

Procedure

1. Position in front of the step

2. Start the stopwatch for the 3-minute test after the signal. 3. At the signal, step up and down on a
bench 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 4. Immediately after the exercise, stand and
relax. Do not talk.

5. Right after the activity, locate your pulse (the first beat is zero). 6. Count the pulse for 1 seconds.
Multiply it by 6.

Recording

Record the 60-second heart rate after the activity.

TESTS FOR MUSCULAR STRENGTH

Curl-ups

Curl up is a test for abdominal muscle strength and good posture making the hips are property aligned
Curl up lets people not experience back pains particularly au the lower back.
Equipment needed Exercise mari or any clean man

Procedure

1. Keep the back flat on the floor Bend knees, feet apart but not too wide Keep the heels 6 inches from
the buttocks. This can be done with the help of a partner

2. Starting position Hold the knees with both hands and with elbows straight

3. At the signal, start lowering the body unul such time that the tip of the middle finger is one inch from
the top of the knees. 4. Go back to the starting position Repeat the whole sequence properly and

accurately with no required limit 3. To complete one cuil, count one thousand and one, one thousand
and

two in going down and in going up without a gap. 6. Stop counting only when continuous curl-up is
interrupted by holding the knees or by lying flatly on the floor

Recording

Record the number of curl-ups completed. The maximum score is 50 for boys and 40 for girls.

90-degree Push-ups

90-degree push-up is a test for the upper body muscles and arm
strength and endurance

Equipment

Exercise mats or any clean mats

Procedure

1. Lie down with face

down on the floor

and the thumb on line with the

shoulder

2. Keep the legs slightly apart, Ences straight

3. Keeping the legs and back straight, push off the floor and assume the starting position.

4 Bend the elbows and lower the body until the arms are at a right angle (90) 5. Repeat the movements
for a maximum of 50 times for boys and 30 times for

girls 6. Stop when committed two form breaks such as failure to go down at the 90-degree angle, failure
to extend the elbows freely, unable to keep the legs and back at right angle, or maintain the cadence of
one-second count in

going down and one second in going up.

Recording

Record the number of push-ups completed.

TEST FOR SPEED 40-Meter Sprint

The 10 meter sprint is administered to measure running speed. Most sports events are best performed if
one has the ability to run fast for a short possible time and with high intensity

Equipment Nedel

1 Stopwatch

2 A flat cemented area free from obstruction with 40 meters from the starting to finish line extended for
post momentum

Procedure

1. Stand behind the starting line.

2. At the signal, run as fast as possible to reach the finish line. Note A timer positions himself 6 inches to
the left in line with the finish line. A starter stands behind the finish line holding a flag raised above his
head. The signal is when the starter lowers the flag

Recording
Record the time in minutes and seconds

TESTS FOR POWER

Standing Long Jump The standing long jump is a test for leg strength and power Powerful and strong
legs are very important in sports like basketball, volleyball, soccer and swimming, and in jumping events
in athletics

Equipment Needed

1. A tape accurate to 0 centimeters at least three (3) meters long and placed firmly on the floor

2 a tri-square

Procedure

1. Stand behind the take-off line, abour xx inches to the left of the tape and make sure that the tips of
the shoes do not go beyond the take-off line

2. Crouch and swing the arms backward and jump forward and upon stepping down on the floor
continue to move forward without stopping forward momentum. Swinging the armis back and forth is
not allowed. 3. Make another attempt

Note: The tester marks where the back of the heels of the perform landed, noting the mark closest the
take-off line if landed with heels, not together. The tester, using the tri-square, lines this up with the
tape and notes the further distance of the two trials.

Recording
Record the score in meters and to the nearest 0.1 centimeters

Basketball Pass

Basketball pass measures upper body strength and power or the ability to exert a forceful movement
utilizing the muscles of the arm and upper body. Powerful muscles of the body are important in spiking
in volleyball, throwing in baseball and passing in basketball as well as in the throwing events in athletics,
in gymnastics, in swimming, and in most other sports

Equipment Needed

1. Size 7 basketball 2. An accurately-measured throwing area of at least

15 meters long

Procedure

1. Stand against the wall with the buttocks, back and head pressed against the wall

2. Hold the ball with two hands at chest level, pusti the ball with both hands horizontally forward as fast
as possible.

3. The buttocks, back and head should be constantly attached to the wall while executing the basketball
pass using only the arm and shoulder muscles

Note Perform is given two trials to the nearest 0.5 centimeters

TEST FOR AGILITY

Hexagon Agility Test

This is a simple agility test to perform, requiring limited equipment and space The purpose of this test is
to measure the ability to move quickly while maintaining balance

Equipment

1. Tape measure

2 Stopwatch

3. Chalk or tape for marking the ground

Procedure 1. Mark a hexagon (six-sided shape) on

the floor. The length of each side. should be 24 inches (60.5 cm), and cach angle should workout to be
120 degrees

2. Start with both feet together in the middle of the hexagon facing the front line

3 Continuing to face forward with feet together, jump over the next side and back to the hexagon 4.
Continue this pattern for three full

revolutions

5. Perform the test both clockwise and

counterclockwise 6 Record the time taken to complete three full revolutions. The higher

score from two trials is recorded

Note: A student who jumps the wrong line or lands

on a line restarts the test

Recording

Record the time in nearest minutes and seconds

TEST FOR REACTION TIME

Stick Drop Test

The purpose of this test is to measure the time as to how fast a person can respond to a stimulus. The
higher the score, the faster is the reaction time.

Equipment

1. Ruler or stick of 24 inches long

2. Arm chair or table and chair

Procedure

For the Performer:

1. Sit on an armchair or chair next to the table so that the elbow and the lower arm rest on the
desk/table comfortably.

2. The heel of the hand should not rest on the desk/table so that only the fingers and thumb extend
beyond the edge of the desk/table.

3 As the tester drops the suck, catch u with the thumb and index finger as fam as possible without lifting
elbow from the desk. It is important to react only to the dropping of the stick

4. The score is the number of inches read on the ruler or stick just above the thumb and index finger
after catching the yardstick

For the Tester:

1 Hold the ruler or stick at the top, allowing it to dangle between the thumb and fingers of the catcher

2. The ruler/stick should be held so that the 24-inch mark is even with the thumb and index finger. No
part of the hand of the student should touch the ruler/stick.

3. Without warning, drop the stick, and let the catcher catch it with his thumb and index finger.

4. Give the test three time. Be careful not to drop the stick at predictable time intervals so that the
student cannot guess when it will be dropped.

Recording
Record the middle score of three attempts (for example if the scores are 21,

18, and 19, the middle score is 19)

TEST FOR COORDINATION Paper Juggling

Paper juggling is a physical human skill involving the movement of objects usually through the air. The
purpose of this test is to measure the coordination of the individual in the performance of motor tasks

Equipment

A piece of crumpled coupon bond.

Procedure

1. Stand comfortably on an area with no obstruction.

2. Hit the crumpled paper six times alternately with right and left palm in 3 Hit the crumpled paper six
times alternately with the right and left palo

upward motion

4. Count up to how many times the crumpled paper was hit

Recording
Record the times the student hit the crumpled paper.

TEST FOR BALANCE

Stork Balance Stand Test

The purpose of stork balance stand test is to assess the ability to balance on the ball of the foot

Equipment

1. flat, non-slip surface 2 stopwatch

Procedure

1. Remove the shoes and place the hands on the hips

2. Position the non-supporting foot against the inside knee of the supporting leg 3. Raise the heel to
balance on the foot.

4. One minute is given to practice the

balance. 5 The stopwatch is started as the heel is raised

from the floor.

6. The stopwatch is stopped if any of the following occur:

a The hand(s) come off the hips

b. The supporting foot swivels or moves (hops) in any direction.

c. The non-supporting foot loser contact

with the knee.

d. The heel of the supporting foot touches the floor.

Recording

Record the time in nearest seconds.

Lesson 3: SUPPLEMENTARY ACTIVITIES FOR ARM, SHOULDER, AND ABDOMINAL STRENGTH

After performing the physical fitness tests presented in the earlier lessons, one must have already
determined. his strengths and weaknesses. The following are suggested supplementary activities to
strengthen the arm, shoulder and abdominal part of the body.

ARM AND SHOULDER STRENGTH

Coffee grinder

Dog walk

Push-ups

ABDOMINAL STRENGTH

Scissors
V-sit with arm support

Coffee Grinder

(ARM AND SHOULDER STRENGTH)

With a side arm suppon, walk on fees to go around right and left.

Dog Walk

(ARM AND SHOULDER STRENGTH)

In a four-based support buttocks up walk alternately right, left with the hands and feet.

Push-ups

(ARM AND SHOULDER STRENGTH)

1. Assume prone leaning position.

2. Bend arms while lowering the body so the chest touches the floor.

3. Strengthen arms as in starting position. This is one push-up.

4. Repeat the activity as many times as desired

Scissors

(ABDOMINAL STRENGTH)

1. Assume a long sitting rest position.

2. Lift legs slightly off the floor.

3. Cross legs off the floor alternately right over left and left over right. Count one.

V-Sit with Arm Support

(ABDOMINAL STRENGTH)
Sit on buttocks, hands placed on the floor at the back. Raise both legs upward to a "V" position. Arms
straight and head held up.

Lesson 4: SUPPLEMENTARY ACTIVITIES FOR SPEED AGILITY, AND LEG POWER OR STRENGTH

The following activities help improve the body in relation to speed, agility, and leg power or strength.

Running Curves (AGILITY)

1. Following the leader, each small group runs in curves.

2. Change the leader often and encourage them to change direction as often as possible.

Chinese Get-Up (LEG POWER)

1. In long sitting position, partners stay in back to back position with elbows locked

2. Bend right knee ct. 1, bend left knee ct. 2, push against each other's back. stand. Go down to original
position 4 cts.

Four-Man Obstacle Race (AGILITY)

1. Divide performers into equal teams.

2. Four performers from each team are arranged in the following manner. First performers stands with
feet together five meters away from the starting line Second performers is in a wide stride stand
position. The third is in dog position, and the last in a standing position at the end line. All of these
performers are five meters apart.

3. The rest of the team members are in column behind the starting line.

4. At the signal, first performer behind the starting line runs completely around the first person, crawls
between the legs of the second, leaps over the third, and takes the place of the fourth.

5. The fourth person takes the place of the third, the third takes the place of the second, and the second
takes the place of the first. The first player returns to the column, touches the next player and runs to
the end of the column. Tagged player repeats routine of the first player.

6. This routine is followed until all players are in their original positions. The first team to return to
original position wins the game.
Racing the Ball (SPEED)

1. Divide the class into equal teams

2. One team forms a circle, performers standing about a meter apart, facing the center. The other team
stands in a column racing the circle.

3. On signal, the ball is bounce-passed around the circle by the circle players The ball travels around the
circle as many times as there are players on the team. Simultaneously, the first player of the opposite
team runs around the circle with the intention of outrunning the ball. He returns to the column and
touches the second player who performs the same action. The team that completes its action first wins
a point

4 After plaving several points, teams switch roles.

Walking Chair

(LEG POWER)

1. Divide the class into teams of at least four members each group

2 Line one behind the other. Hold the waist of the person in front

3. On signal "ready" all participants go to half knee bend.

4. On command "go, walk on right-left right left sequence

Note The body should be erect and the heads properly aligned

Double Scooter

(LEG POWER)

1. Choose a partner of the same sex and about the same size

2. Face each other and sit on each other's feet. Join arms and scoot forward and backward with
cooperative movements Note When your partner moves his/her seat, help him/her scoot by lifting the
feet.

Lesson 5: SUPPLEMENTARY ACTIVITIES FOR THE DEVELOPMENT OF FLEXIBILITY AND CARDIOVASCULAR

ENDURANCE
The following activities can further improve flexibility and cardiovascula endurance of an individual.

Wring the Dishcloth

(FLEXIBILITY)

1. Partners face each other and join hands.

2. Raise one's joined hands while the other is lowered.

3. Turn under the raised hands and end in a back-to-back position

4. Continue the turn to face each other again. Do this fast and several times.

Skin the Snake

1. Line one after the other, then go to stride stand position

2. Extend right arm forward to hold the left hand of the performer in front. Bend trunk forward.

3. Last person with feet together sits while the rest of the people in the line move backwards in stride
position performers sining one after the other

4. After all are in a lying position, the last performer to sit starts to stand, the rest follows ending in a
standing position.

Note The clasp of the hands should never break throughout the performance

.Inch Worm (FLEXIBILITY)

Form a front arm support, walk on feet toward the hands with knee straight (8 cts) then walk with the
hands forward (8 cts) to front arm support.

PE 8