PHYSICAL

ACTIVITY AND
PHYSICAL
FITNESS
ASSESSMENT
 WHAT ARE
PHYSICAL ACTIVITIES?
Physical activities are those activities
held during one’s leisure time. Their
purpose is to refresh oneself by doing
activities that are considered by an
individual as enjoyable. The acquisition
of physical skills can motivate an
individual to participate further physical
activities; hence his growth and
development.
EXERCISE
Exercise is an integral part of body
conditioning. Proper exercise helps to
reduce tension and maintain fitness. It is
about preparing your body and mind
altogether. It is the most natural way of
preparing for life. Remember that physical
activities are a necessity of life. You crave for
it as much as sleeping and eating. The more
naturally you train your body, the more
health benefits you gain because no machine
can ever imitate the complexity of natural
human movements.
 PHYSICAL
FITNESS
Physical fitness means the ability to carry one’s
work load without staggering and to participate in
recreation with ease and enjoyment and still have a
reservoir endurance to meet the emergencies of
life.

In other words, it is the ability of the body system to

carry out the daily activities satisfactorily with still
enough energy to enjoy leisure and to meet
unforeseen emergencies.
Physical fitness is a condition whereby the systems
of the body are able to function at their optimal
efficiency.
COMPONENTS OF
PHYSICAL FITNESS

Health related and skills related involves the

exercise activities that you do in order to try to
improve your physical health and stay healthy
particular in the categories of cardiovascular
endurance muscular strength, flexibility, muscular
endurance and body composition.
COMPONENTS OF
PHYSICAL FITNESS
Muscular strength - the amount of force your muscles can
produce

Flexibility - the ability to use your joints fully and through a

wide range of motion.

Muscular Endurance - the ability of the muscles to work for

a long period of time.

Body Composition - the amount of total fat and muscles in

the body.
COMPONENTS OF
PHYSICAL FITNESS
Skills related fitness

Agility - ability to rapidly and accurately change the

direction of the whole body in space.
Balance - ability to maintain equilibrium while
stationary or moving.
Coordination - ability to use senses and body parts in
order to perform motor tasks smoothly and
accurately.
Power - the amount of force a muscle can exert.
Reaction time - ability to respond quickly to stimuli.
Speed - the amount of time it takes the body to
perform specific task.
 Curl-up measures
01 strength and endurance
SOME OF THE EXAMPLES OF of abdominal muscles.

PHYSICAL FITNESS TEST 02

Standing long jump
measures leg power

ARE: Push-up measures upper

03 body strength, specifically
the muscles of the arms,
shoulders, chest and back.

Shuttle run measures

04 agility

Three-minute step test

05 measures the cardio
respiratory endurance.
Fitness is the ability to live a
healthy, satisfying and useful
life. It is the major goal of
physical education considering
its implications for physical,
social, emotional and mental
well-being.
ADVANTAGES OF
EXERCISE FOR
FITNESS:
Exercise can be systematically
01 planned to cover all the muscle
groups of the body and to
emphasize areas of greatest need.
The dosage of exercise can be
02 regulated from mild to vigorous
and exhaustive efforts.
Progression can be derived which
03
will provide for the development
of body control, flexibility,
balance, and good posture, as well
as for increased muscular strength
and endurance.
 DYNAMIC (ACTIVE)

Dynamic (active) stretching

exercises involves active movements
where joints and muscles go through
a full range of motion. They can
warm up your body before exercise.
These include jogging, high knees,
butt kicks, side shuffles, back pedals,
cariocas, and jumping jacks.
STATIC (STATIONARY)

Static (stationary) stretching exercises on

the other hand are done at the end of your
work out, and involve stretching that you
hold in place for a period of time, without
movement. This allows your muscles to
loosen up, while increasing flexibility and
range of motion. These include neck
stretches, shoulder curls, arm-stretches,
trunk stretches, toe - touch, lunges and
squats.
 ACTIVITY 1: “SWEAT IT OFF!”
Objectives: Directions:
In this activity, you will: 1. Perform the physical fitness test
1. perform the physical fitness test and exercise below.
and exercise, and 2. Carefully analyze and properly
2. appreciate the benefits of physical execute the procedure of each test.
activity and fitness.
Curl up
Materials Needed: Push up
• Yoga Mat Standing long jump
• Stop watch Sit and reach
• Meter stick/Tape measure Agility
• chalk Three-minute step up
CURL UP
PUSH UP
STANDING LONG JUMP
SIT AND REACH
AGILITY (HEXAGON AGILITY TEST)
THREE MINUTE STEP UP
CALCULATE HEIGHT, WEIGHT, AND BMI
CALCULATE YOUR HEIGHT,
WEIGHT, AND BMI
Bring:
weighing scale
push pule rule (metro)
WEIGHT = (in kilograms)
HEIGHT = (in meters)

BMI
How to calculate BMI?

BMI = (weight)/(height)^2
SHORT QUIZ
I. Identification
Directions: The following are stretching exercises. Identify whether these
are STATIC or DYNAMIC. Write STATIC or DYNAMIC on the separate
sheet of paper.

__________ 1. Curl-up
__________ 2. Standing long jump
__________ 3. Push-up
__________ 4. Shuttle run
__________ 5. Three-minute step test
II. Multiple choice
Directions: Choose the letter of the correct answer and write your answer
in a separate sheet of paper.
1. How many workouts per week should be done to achieve desirable level of
fitness?
A. 3
B. 4
C. 5
D. 6

2. Which of the following is an example of a static exercise?

A. Push-up
B. Shuttle run
C. Standing long jump
D. Three-minute step test
3. Which of the following is not a dynamic exercise?
A. Curl-up
B. Shuttle run
C. Standing long jump
D. Three-minute step test

4. What fitness component is required in performing shuttle run?

A. Agility
B. Coordination
C. Power
D. Speed

5. What does a curl-up exercise measure?

A. Power of the legs
B. Strength of the upper body
C. Endurance of the cardio respiratory system
D. Strength and endurance of the abdominal muscle.
6. What type of exercise transfers weight from one foot to another while moving?
A. Action
B. Leaping
C. Marching
D. Walking

7. What work out exercise involves stretching where one holds his place without movement
for a period of time?
A. Dynamic
B. Exercise
C. Static
D. Stretching

8. What is an active movement where joints and muscles go through a full range of motion?
A. Dynamic
B. Exercise
C. Static
D. Stretching
9. What ability carries one’s work load with ease and enjoyment?
A. Physical Component
B. Physical Development
C. Physical Education
D. Physical Fitness

10. Which of the following is the BEST benefit a person can gain in participating active
physical activity?
A. To have a healthy lifestyle.
B. To maintain an ideal body weight.
C. Keep a physically fit and healthy body.
D. Have fun, enjoyment and socialization.

11. Which of the following will NOT improve personal fitness program?
A. engaging high-impact, weight bearing activities
B. exercising at moderate intensities
C. making your program convenient
D. starting slowly
12. Which of the following can help determine the fitness and recreation
activities realistic for you?
A. skills and attitude
B. social needs
C. time
D. cost

13. How is jumping jack performed?

A. Jumping by means of a force made by feet and hands against the surface.
B. Jumping from one foot to the same foot after a brief suspension.
C. Transferring the weight from one foot to another while walking.
D. Jumping from one foot while moving the body forward.
14. How do you differentiate static from dynamic exercise?
A. Static stretching is done by holding in place for a period of time while dynamic
stretching involves active movements where muscles go through in a full range of
motion.
B. Static stretching is done by moving to the surface from one place to another while
dynamic is holding in a short period of time without motion.
C. Static stretching involves jogging, high knees, jumping jacks while dynamic
stretching involves trunk stretch, toe touch and squats.
D. Static stretching allows your muscle to tighten up while dynamic stretching can
extreme conditioning your body before exercise.

15. Why is fitness important?

A. To have a healthy lifestyle.
B. To keep a physically fit and healthy body.
C. To have fun, enjoyment, and socialization.
D. To have the ability to live a healthy satisfying and useful life.
REFLECTION
Directions: Complete the following sentences. Write your answer a
clean paper.

I understand that _______________________.

I realize that ____________________________.

“Strength does not come from physical capacity. It comes from an

indomitable will.”
-Mahatma Gandhi