PE REVIEWER

PHYSICAL FITNESS SKILL RELATED FITNESS COMPONENTS

- A person who is free from illnesses and 1. Agility- the ability to change body
can do physical or sports activities and positions quickly and keep the body
still has an extra energy to do more under control when moving.
activities 2. Balance- the ability to keep the body in
- A combination of health fitness and a steady position while standing and
body fitness. moving.
Health fitness 3. Coordination- the ability of the body
- body's ability to fight off parts to work together when performing
diseases an activity.
Body fitness 4. Power- the ability to combine strength
- ability to do strenuous physical with speed while moving.
or sports activities without 5. Reaction Time- the ability to move
getting tiréd easily quickly once a signal to start moving is
- It is not enough for someone to only look received.
good and feel good in order to be called 6. Speed- the ability to move all or a part
physically fit. of the body quickly.
- An individual should consider the kind of
lifestyle he/she has including the food SPECIFIC COMPONENTS OF PHYSICAL
he/she takes every day for these can FITNESS
lead him/her to better health. 1. Agility - The ability of an individual to
change direction or position in space
Health Related Fitness with quickness and lightness of
- primarily associated with disease movement while maintaining dynamic
prevention and functional health balance.
- Participating in regular health-related 2. Balance - The ability to control organic
fitness helps you control your weight, equipment neuro-muscularly; a state of
prevents diseases and illness, improves equilibrium.
mood, boosts energy, and promotes 3. Coordination - The ability to integrate
better sleep. the body parts to produce smooth
motion.
HEALTH RELATED FITNESS COMPONENTS 4. Endurance - The ability to sustain long
1. Body Composition - The combination continued contractions where a number
of all the tissues that make up the body of muscle groups are used: the capacity
such as bones, muscles, organs and to bear or last long in a certain task
body fat. without undue fatigue.
2. Cardiovascular Endurance - The 5. Flexibility - The quality of plasticity,
ability of the heart, lungs, blood vessels, gives the ability to do a wide range of
and blood to work efficiently and to movement.
supply the body with oxygen. 6. Organic Vigor - It refers to the
3. Flexibility - The ability to use joints fully soundness of the heart and lungs which
through a wide range of motion. contributes to the ability to resist
4. Muscular Endurance - The ability to disease.
use muscles for a long period of time 7. Power - The ability of the muscles to
without tiring. release maximum force in the shortest
5. Muscular Strength - The ability of the period of time.
muscles to lift a heavy weight or exert a
lot of force one time.
 8. Speed - The ability to make successive
Swimming Cardio-exercises
movements of the same kind in the
shortest period of time.
9. Strength - The capacity to sustain the MUSCLE-STRENGTHENING ACTIVITY
application of force without yielding or - Includes resistance training and lifting
breaking; the ability of the muscles to weights, causes the body’s muscles to
exert efforts against resistance. work or hold against an applied force or
weight.
PHYSICAL ACTIVITY
- Activities done by the skeletal muscles Examples:
that utilize energy Body Weight exercise Pull-ups
- Activities you are doing at home or in
school are considered to be physical Push-ups Sit-ups
activity.
BONE-STRENGTHENING ACTIVITY
FOUR DOMAINS
- Sometimes called weight-bearing or
1. Occupational - Activities you
weight loading activity. Weight-bearing
do at your workplace
exercises mean those where your feet
2. Domestic - Activities you do at
touch the ground.
home
- Produces a force on the bones that
3. Transportation - Activities that
promotes bone growth and strength.
involve traveling
4. Leisure Time - Activities you do
Examples:
during recreational activities
Running Jump Rope
EXERCISE
- According to a study by Buckworth and Walking Lifting weights
Dishman, it is the planned, structured,
repetitive, bodily movements that BARRIERS TO PHYSICAL ACTIVITIES
someone engages in for the purpose of 1. Lack of time
improving or maintaining physical fitness 2. Social Support
or health. 3. Lack of Energy
4. Lack of Motivation
AEROBIC ACTIVITY 5. Fear of Injury
- Also called endurance activities 6. Lack of Skill
- Physical activities in which people move 7. High Costs and Lack of Facilities
large muscles in a rhythmic manner for 8. Weather Conditions
a sustained period.

Examples: EATING HABITS (FOOD HABITS)

Running Biking - refers to why and how people eat, which
foods they eat, and with whom they eat,
Jogging Boxing as well as the ways people obtain, store,
use, and discard food.
Walking Jumping jacks - Individual, social, cultural, religious,
economic, environmental, and political
Dancing Squats
factors all influence people's eating
Jump Rope Treadmills habits
 - results of both external and internal - Foods that are commonly and easily
factors such as politics and values, grown within a specific region frequently
respectively. become a part of the local cuisine.
- These habits are formed, and may G. Political Influences
change, over a person's lifetime. - Political factors also influence food
availability and trends.
INFLUENCES ON FOOD CHOICES - Food laws and trade agreements affect
A. Individual Preferences food availability and prices within and
- Every individual has unique likes and across countries.
dislikes concerning foods. - Food labeling laws determine the
- These preferences develop over time consumers' knowledge on the food they
and are influenced by personal purchase.
experiences such as encouragement to
eat, exposure to a food, family customs IMPROVING YOUR EATING HABITS
and rituals, advertising, and personal Making sudden, radical changes to eating habits
values. such as eating nothing but cabbage soup, can
B. Cultural Influences lead to short term weight loss. However, such
- A cultural group provides guidelines radical changes are neither healthy nor a good
regarding acceptable foods, food idea and will not be successful in the long run.
combinations, eating patterns, and Permanently improving your eating habits
eating behaviors. requires a thoughtful approach in which you
- Compliance with these guidelines reflect, replace, and reinforce.
creates a sense of identity and
belonging for the individual. REFLECT on all of your specific eating habits,
C. Social Influences both bad and good, and your common triggers
- Members of a social group depend on for unhealthy eating.
each other, share a common culture, REPLACE your unhealthy eating habits with
and influence each other's behaviors healthier ones.
and values. REINFORCE your new, healthier eating habits
- A person's membership in particular
peer, work, or community groups BODY MASS INDEX (BMI)
impacts food behaviors. FORMULA:
D. Religious Influences Weight (kg)
- Religious proscriptions range from a few Height (m)²
to many, from relaxed to highly
restrictive. This will affect a follower's
CLASSIFICATION
food choices and behaviors.
E. Economic Influences Below 18.5 Underweight
- Money, values, and consumer skills
affect what a person buys. The price of 18.5-24.9 Normal
a food, however, is not an indicator of its
nutritional value. Cost is a complex 25.0-29.9 Overweight
combination of a food's availability,
30.0-Above Obese
status, and demand
F. Environmental Influences
- The influence of the environment on Weight
food habits derives from a composite of - heaviness of a person
ecological and social factors.
Equipment
 - weighing or bathroom scale calibrated - Endurance may also refer to the ability
properly of the muscles to do repeated work
without fatigue.

FLEXIBILITY
- the ability of the joints and muscles to 3-Minute Step Test
move through its full range of motion. Purpose: to measure cardiovascular endurance
Zipper Test Equipment
Purpose: to test the flexibility of the shoulder a. Step
girdle Height of step: 12 inches
Equipment b. Stopwatch
a. Ruler c. Drum, clapper, clicker, metronome with
Procedure speaker or any similar device.
For the Tester Procedure:
a. Stand erect. For the Tester
b. Raise your right arm, bend your elbow, a. Stand at least one foot away from the
and reach your back as far as possible. step or bench with trunk erect and eyes
To test the right shoulder, extend your looking straight ahead.
left arm down and behind your back, b. The first step of the sequence should be
bend your elbow up across your back, alternate. At the signal "GO", step up
and try to reach/across your fingers over and down the step/bench for 3 minutes
those of your right hand as if to pull a
at a rate of 96 beats per minute. One
zipper or scratch between the shoulder
blades. step consists or 4 beats up with the left
c. To test the left shoulder, repeat the foot (ct.1), up with the right foot (ct. 2),
procedures a and b with the left hand down with the left foot (ct. 3), down with
over the shoulder. the right foot (ct. 4) for the first
For the Partner sequence. Then up with the right foot
a. Observe whether the fingers touched or
(ct. 1), up with the left foot (ct. 2), then
overlapped each other, if not, measure
down with the right foot (ct. 3), down
the gap between the middle fingers of
both hands. with the left foot (ct. 4) for the second
b. Record distance in centimeters. sequence. Observe proper breathing
(inhale through the nose, exhale through
Scoring- record zipper test to the nearest 0.1 the mouth).
centimeter
c. Immediately after the exercise, stand
and locate your pulse and in five (5)
seconds, or at a signal, start to get the
heart rate.
d. Don't talk while taking the pulse rate.
e. Count the pulse beat for 10 seconds
and multiply it by 6.
CARDIOVASCULAR ENDURANCE For the Partner
- ability of the heart, lungs and blood a. As the student assumes the position in
vessels to deliver oxygen to working front of the step, signals, "Ready" and
muscles and tissues, as well as the "Go", start the stopwatch for the
ability of those muscles and tissues to 3-minute step test.
utilize the oxygen
 b. After the test, allow the performer to a. As the tester assumes the position of
locate his/her pulse in 5 seconds. push-ups, start counting as the tester lower
c. Give the signal to count the pulse beat his/her body until he/she reaches 90-degree at
d. Let the performer count his/her pulse
the elbow. The partner should stand in front of
beat for 10 seconds and multiply it by 6.
the tester and his/her eyes should be close to
elbow level to accurately judge the 90 degrees
Scoring - record the 60-second heart rate after
bend.
the activity
b. Make sure that the performer executes the
STRENGTH
push-ups in the correct form.
- ability of the muscles to generate force
c. The test is terminated when the performer can
against physical objects
no longer execute the push-ups in the correct
Push Ups
form, is in pain, voluntarily stops, or cadence is
Purpose: to measure strength of the upper broken.
extremities
Equipment
Scoring - record the number of push-ups made.
a. Exercise mats or any clean mat
Procedure
For the Tester
a. Lie down on the mat. Face down in standard
push-up position: palms on the mat about
shoulder width, fingers pointing forward, and
legs straight, parallel, and slightly apart, with the SPEED
toes supporting the feet. - ability to perform a movement in one
direction in the shortest period of time.
b. FOR BOYS: Straighten the arms, keeping the 40-Meter Sprint
back and knees straight, then lower the arms Purpose: to measure running speed
until there is a 90-degree angle at the elbows Equipment
(upper arms are parallel to the floor). FOR a. Stopwatch
GIRLS: With knees in contact with the floor, b. Running area with known measurement (40
meters)
straightens the arms, keeping the back straight,
Procedure:
then lowers the arms until there is a 90- degree For the Tester
angle at the elbows (upper arms are parallel to a. At the signal "Ready", stand behind the
the floor). take-off line, the tips of the shoes should not go
c. Perform as many repetitions as possible, beyond the line and assumes a crouch position.
b. At the signal "Get Set", assume an un-crouch
maintaining a cadence of 20 push-ups per
position (buttocks up) with both hands on the
minute. (2 seconds going down and 1 sec going starting line.
up). c. At the signal "GO", run to the finish line as fast
d. A maximum of 50 push-ups for boys and 25 as you can.
push-ups for girls For the Partner
a. Set the stopwatch to zero (0) point.
For the Partner b. At the signal "GO", start the watch and stop it
as the performer crosses the finish line.
c. Record time in the nearest 0:00:01 seconds - ability to move in different directions
quickly using a combination of balance,
Scoring - record the time in nearest minutes coordination, speed, strength and
and seconds endurance.
Hexagon Agility Test
Purpose: to measure the ability of the body to
move in different directions quickly.
Equipment
a. Tape measure
b. Stopwatch
c. Chalk or masking tape
Hexagon Size
a. Length of each side is 18 inches
POWER
- ability of the muscle to transfer energy b. Each angle is 120 degrees
and release maximum force at a fast Procedure
rate For the Tester
Standing Long Jump a. Stand both feet together inside the hexagon
Purpose: to measure the explosive strength and facing the marked side.
power of the leg muscles b. At the signal "GO", using the ball of the feet,
Equipment with arms bent in front, jump clockwise over the
a. Tape measure/meter stick / any measuring line, then back over the same line inside the
device hexagon. Continue the pattern with all the sides
Procedure of the hexagon.
For the Tester c. Rest for one (1) minute.
a. Stand behind the take-off line with feet parallel
to- each other, the tips of the shoes should not Scoring-Add the time of the two revolutions and
go beyond the line. divide by 2 to get the average. Record the time
b. Bend knees and swing arms backward once, in the nearest minutes and seconds.
then swing arms forward as you jump landing on
both feet. Try to jump as far as you can. REACTION TIME is the amount of time it takes
c. Do not control the momentum of the jump to respond to a stimulus.
(continuously move forward) Stick Drop Test
d. Must land on both feet. Purpose: to measure the time to respond to
e. Perform the test twice in succession. stimulus
For the Partner Equipment
a. Place zero (0) point of the tape measure and a. 12-inch ruler
the take-off line. b. Armchair or table and chair
b. After the jump, spot the mark where the back Procedure
of the heel or either feet of the tester has landed For the Tester
nearest to the take line. a. Sit on the armchair or chair next to the
c. Record the distance of the two trials. table so that the elbow and the lower
rests on the desk/table comfortably.
b. Place the heel of the hand on the
desk/table so that the fingers and thumb
extend beyond. Fingers and thumb
should at least be one (1) inch apart.
c. Catch the ruler/stick with the thumb and
AGILITY index finger without lifting the elbow
 from the desk/table as the partner drops a. Count how many times the performer has hit
the stick. Hold the stick while the partner the material with the right and left hand.
reads the measurement. b. Stop the test if the material drops or after two
d. Do this thrice. (2) minutes.
For the Partner c. There shall be three (3) trials.
a. Hold the ruler or stick at the top,
allowing it to dangle between the thumb Scoring - Record the highest number of hits the
and the fingers of the performer. performer has done.
b. Hold the ruler/stick so that the 12-inch
mark is even between the thumb and
the index finger. No part of the hand of
the performer should touch the
ruler/stick.
c. Drop the ruler/stick without warning and BALANCE
let the tester catch it with his/her thumb - maintenance of equilibrium while
and index finger. stationary or while moving.
d. Record the score on the upper part of Stork Balance Test
the thumb. Purpose: to assess one’s ability to maintain
equilibrium.
Scoring- Record the middle of the three scores Equipment
(for example: if the scores are 21, 18, and 19, a. Flat, non-slip surface
the middle score is 19. In cases where two (2) b. Stopwatch
scores are the same (for example 18, 18, 25), Procedure
the repeated scores shall be recorded. For the Tester
a. Remove the shoes and place hands on
the hips.
b. Position the right foot on the side of the
knee of the left foot.
c. Raise the heel to balance on the ball of
the foot.
d. Do the same procedure with the
COORDINATION
opposite foot.
- ability to use the senses with the body
For the Partner
parts to perform motor tasks smoothly
a. Start the time as the heel of the
and accurately.
performer is raised off the floor.
Juggling
b. Stop the time if any of the following
Purpose: To measure the coordination of the
occurs:
eye and hand.
➔ The hand/s come off the hips.
Equipment
➔ The supporting foot swivels or moves
a. Sipa (washer weighing 4gms. with 5-inch
(hops) in any direction.
straw) or 20 pcs bundled rubber bands/ any
➔ The non-supporting foot loses contact
similar local materials weighing 4 gm.
with the knee.
Procedure
➔ The heel of the supporting foot touches
For the Tester
the floor.
a. Hit the sipa/rubber bands/similar local
c. There shall be three (3) trials.
material alternately with the right and left palm
upward. The height of the material being tossed
Scoring- Record the time on bothe feet in
should be at least above the head.
nearest seconds and divide the score by two (2)
For the Partner
to get the average percentage score.
 principle of overload, the principle of
progressive, and the principle of specificity.

OVERLOAD PRINCIPLE
- This principle pertains to doing “more
than normal” for improvement to
happen.
- It means to boost our fitness, strength,
or endurance. Workload is extended
accordingly.
- Applying these training principles will
cause long-term adaptations, enabling
the body to figure more efficiently to deal
SPEED with higher level of performance.
- ability to perform a movement in one
direction in the shortest period of time. Overloading will be achieved by following
the acronym FITT:
40-Meter Sprint
Purpose: to measure running speed Frequency: Increasing the number of times
Equipment: you train per week.
a. Stopwatch For cardio: Include your goal,
b. Running are with known measurement guidelines recommend moderate
(40 meters) exercise five or more days every week
Procedure: or intense cardio three days every week
For the Tester to improve your health. If your goal is to
a. At the signal “Ready”, stand behind the lose weight, you'll need to work often up
take-off line, the tips of the shoes should to six or more days a week.
not go beyond the line and assumes a For strength training: The suggested
crouch position. frequency is two to three
b. At the signal “Get Set”, assume an non-consecutive days a week, it should
un-crouch position (buttocks up) with be one to two days between sessions. If
both hands on the starting line. you are doing a split routine, like the
c. At the signal “GO”, run to the finish line upper body at some point and lower
as fast as you can. body subsequent, your workouts are
For the Partner going to be more frequent than total
a. Set the stopwatch at zero (0) point. body workouts.
b. At the signal “GO”, start the watch and Intensity: Increasing the problem of the
stop it as the performer crosses the exercise, for instance, running at 12 km/h rather
finish line. than 10 or increasing the load you're squatting
c. Record time in the nearest 0:00:01 with.
seconds For cardio: For cardio, you will usually
monitor intensity by heart rate or pulse
PRINCIPLE OF PHYSICAL ACTIVITY rate. The recommendation for
Effective training takes time and patience. If one steady-state workouts is at a moderate
adheres to the proper principles of training, the intensity and for interval training, it
result will definitely be seen. The performance should be done at a high intensity for a
will improve and physiological changes will shorter period of time.
occur as well. A proper program of exercise For strength training: Monitoring the
considers three principles of training: the intensity of strength training involves a
 special set of parameters. The intensity time because you're working for fewer
depends on the workload you are doing, muscle groups.
the amount of weight you lift, and the Type: Increase the intensity of the training.
number of repetitions and sets. You can For instance, progress from walking to running
change the intensity based on your For Cardio: Cardio is changeable since any
goals. For a beginner use a lighter activity that makes your heart rate up counts.
weight and do fewer sets with high Dancing, running, walking, jogging, and cycling
repetitions (two or three sets of 12 to 20 are some of the wide variety of activities you
repetitions). If your goal is to develop may choose. Having more than one cardio
muscle, do a higher number of sets with activity helps reduce boredom.
a moderate amount of repetitions (four For strength training: Strength training
sets of 10 to 12 reps each). If you want workouts can also offer a variety of exercises. It
to create strength, use heavyweights to includes any exercise using resistance like
try to do more sets with fewer dumbbells, barbells, machines, and many others
repetitions, for example, five sets of to work your muscles. You may also use your
three repetitions each. body as a resistance tool. You may change the
type of your strength workout depending on your
goal.

How to Use the F.I.T.T. Principle in Your

Workout
- The F.I.T.T. principle provides guides on
how to control your program and get
favorable results. To avoid boredom,
injuries, and weight loss plateaus, this
principle will help you figure out how to
alter workout types, time, intensity, and
activities.
Time: Increasing the length of your training - Your body adjusts to these workouts and
time for every session, for instance, cycling for several things may happen after a few
45 minutes rather than 30. weeks such as:
For cardio: The suggested cardio ● Burn fewer calories
exercise is 30 to 60 minutes but the ● Weight loss
duration of your workout depends on the ● Boredom sets in
type of exercise. For a beginner, you
might start with a workout of 15 to 20 You may also utilize one or more of the
minutes. If you're doing steady-state F.I.T.T. principles, such as:
cardio, like going for a run, you may ● Changing the frequency by adding a day
exercise for 30 minutes to an hour. If of jogging or walking
you're doing interval training and ● Changing the intensity by adding some
working at a high intensity, your workout running intervals or walking faster
should be shorter, around 20 minutes to ● Changing the time spent jogging each
a half-hour. workout day
For strength training: How long you lift ● Changing the type of workout by
weights depends on the type of workout dancing, cycling, or running.
you're doing and on your schedule. For
a total body workout, you may take up to ★ It's significant to alter things up on a
an hour, but a split routine may take less regular basis to keep your body and
mind healthy.
 ★ Muscle develops once the body is - To become better at a selected exercise
trained to do more than what it used to. or skill, you need to perform that
★ Principles of Training implies that exercise or skill.
overloading helps develop targeted
muscle areas. Benefits of this can be
Example: A cyclist should be trained in cycling
achieved through continuous and a runner should be trained in running.
overloading, or else, if stopped, it will go Use the acceptable sort of exercise that
back to its original form. directly improved your target muscles.
★ Proper choosing of activities helps to
achieve goals set by specifying the
PRINCIPLE OF REVERSIBILITY
target muscles to develop. To keep
- Development of muscles will happen if
activities exciting and interesting, setting
regular movement and execution are
up variations in exercises or routines
completed. If activity ceases, it will be
may help.
reversed.
- This shows that benefits and changes
achieved from overload will last as
PRINCIPLE OF PROGRESSION
long as training is continuous. On the
- To ensure that the results will still
flip side, this also implies that the
improve over time, the adapted
detraining effect will be reversed once
workload should be continually
training is resumed.
increased.
- Extended rest periods reduce fitness
- A gradual and systematic increase in
and therefore the physiological effects
the workload over a period of time will
diminish over time which throws the
lead to improvement in fitness without
body back to its pre-training condition.
risk of injury.
- If overload occurs and increases rapidly, NOTE: The effect of training will be lost if the
it may lead to injury or muscle damage. training is discontinued.
- If increased slowly, improvement is
unlikely. For instance, the athlete who PARTS OF AN EXERCISE PROGRAM
exercises vigorously only on weekends - An exercise workout has three
violates the principle of progression and components: warm-up, exercise load,
may not see obvious fitness gains. and cool-down.
- Exercise load or workout load is the
The Principle of Progression also stresses program activity that would
the requirement for correct rest and stimulate beneficial adaptation when
recovery. Continual stress on the body and performed regularly.
constant overload will lead to exhaustion and - Warm-up is essential
injury. You ought not to train hard all the time, prior to the actual workload as it
as you'll risk overtraining and a decrease in prepares the body for more strenuous
fitness. activity. It increases the blood flow to the
working muscles without an abrupt
increase in lactic acid accumulation
PRINCIPLE OF SPECIFICITY
- “Practice makes perfect” According to research, the warmer the
- This principle simply states that body and muscle, the higher the
exercising a specific piece or muscular output. A good warm-up also
component of the body primarily prepares the heart, muscles, and joints
develops that part.
 for the next activity by decreasing joint - expresses aerobic intensity as mL per
stiffness and increasing nerveimpulses. kg per min of oxygen consumed

- Cool-down is essential after a workout energy expenditure oxygen uptake of

as it permits the pre-exercise heart (consumed) while = 1MET = 3.5 mL per kg of
rate and blood pressure for a gradual sitting at rest body weight per min
recovery. Cooling down may be most
vital for competitive endurance athletes, Intensity Level METs
like marathoners, because it helps
regulate blood flow. Light 1.1 to 2.9
-
Moderate 3 to 5.9
Time Intensity
Vigorous ≥6
Warm-up 5-10 Low to
mins moderate
● The intensity of aerobic activities is
aerobics
exercise/ sometimes measured as the speed of
resistance an activity.
exercise with
lighter weights MET Equivalents of Common Activities

Conditioning 15-60 Aerobic, Types of Light Moderate Vigorous

mins resistance, Activity (< 3 METs) (3 to 6 (≥ 6
and/or sport METs) METs)
activities
Walking - Walking - Walking 5 - Jogging (8
Cool-down At least Low to slowly = 2.0 km/h = 3.3 km/h) = 8.0
- Brisk - Jogging (10
5 to 10 moderate walking (6 km/h) = 10.0
mins aerobic km/h)= 5.0 - Running
exercise or (11 km/h) =
resistance 11.5
exercise with
Household - Sitting - Cleaning - Shoveling /
lighter weight Chores & = 1.5 = 3.0 digging =
Occupation - Standing -Sweeping 8.5
Stretching At least Stretcching (doing light floors / carpet - Carrying
10 exercises work) = 2.0 - = 3.0 - 3.5 heavy loads
2.5 = 7.5
minss performed
after the Leisure & - Arts & - Badminton - B’ball = 8.0
warm-up or Sports crafts, (recreational) - Cycling
cool-down playing = 4.5 (moderate) =
cards = 1.5 - Cycling 8.0 ; (hard) =
- - Playing (light) = 6.0 10.0
most - Golf = 4.3 - Football
musical - Table tennis (casual) =
NOTE: For a beginner at least 15 to instruments = 4.0 7.0 ; (compet
30-minutes exercise load = 2.0 - 2.5 - Tennis itive) = 10.0
doubles = 5.0 - Tennis
- Volleyball = singles = 8.0
3.0 - 4.0 - Swimming
- Swimming (moderate/h
(leisure) = 6.0 ard) = 8 - 11
SPEED METHODS FOR ASSESSING
AEROBIC INTENSITY
FLEXIBILITY EXERCISES

Metabolic equivalents (METs)

MUSCULAR STRENGTH AND ENDURANCE