PE and Health 11 (HOPE 1) Quarter 1 (Week 5)
Module
4 Skill Related Fitness
------Continuation
ACTIVITY 3: Perform the Six Components of Skill-Related Fitness Activity
The purpose of this activity is to help you gain understanding of what happens to
your heart rate when you perform activities to develop the six components of skill-
related fitness. Perform each activity as fast and as many times as you can for 30
seconds. Use your heart rate monitor and record your heart rate before and
immediately after the activity.
Also, take note if you were breathless or panting at the end of an activity. Between
each exercise, walk slowly and allow your heart rate to go below 125 if possible.
In case your heart rate is over 125 at the end of an exercise, record how long it
takes to get below 125.
Time
to
Component Get
Heart Heart
of Skill- Breathing Heart
Activity Time Rate Rate
Related Notes Rate
Before After
Fitness Below
120
BPM
Obstacle Drill
(Run through
tires plastic 30 sec
bottles or
chairs)
Weave
Through
Chairs
30 sec
Run as fast as
you can weave
through chairs.
Balance at
Three Levels
Use blocks or
stairs. Balance
with one leg
Move to a low
level and
balance (10
30 sec
seconds). Move
to a medium
level and
balance (10
seconds). Move
to a high level
and balance (10
seconds).
Pick Me Up
Place an object
in front with 12
inches apart
from your feet 30 sec
then stand in
one leg and
pick up the
object.
Catch the Ball
Throw a ball
against the wall
and move to
catch the ball.
30 sec
If possible, use
specially made
ball that causes
irregular
bounce.
Tap Me Please
Place any kind
of ball on the
ground in front
of you. Tap
right toe, then 30 sec
left toe on top
of the ball. Do
alternate taps
and go as fast
as you can
Sprints like
Bolt
Perform short
sprints (about
10 meters). As
soon as you
30 sec
finish one
sprint, sprint
back to the
starting line.
Repeat for the
time period.
Running to
the Side
Perform shuttle
run between 30 sec
two lines with
the distance of
6 meters.
Skip with High
Knee
Perform
30 sec
skipping
motion with
high knee lifts.
Jump Up to
the Top
Perform jumps
to an elevated
surface or stair
30 sec
(Approximately
1–2 feet). Step
down and jump
again. Repeat
for time period.
Catch Me I’m
Falling
Hold a ball in
one hand and
drop. Attempt
30 sec
to catch the
ball with the
same hand just
before it hits
the ground.
Grab Me First
Work with a
partner. Both
in push-up
position facing
each other with
30 sec
a cap placed
between the
two of you. See
who can grab
the cap the
fastest.
