PE WEEK 1 and Week 2 Handout Activity

PE 7- Quarter 1
PE- Lesson 1: PHYSICAL FITNESS COMPONENTS

 HEALTH-RELATED FITNESS COMPONENTS
 SKILLS-RELATED FITNESS COMPONENTS
PHYSICAL FITNESS
-is the body’s ability to function effectively and efficiently without undue fatigue in work, leisure activities, to meet
emergency situations and to resist disease from sedentary lifestyle.
HEALTH-RELATED FITNESS COMPONENTS
-Fitness components that are prescribed to improve individual’s health
1. Body Composition - refers to proportion of lean body mass to fat body mass. It includes fat, protein, minerals and
body water.
2. Cardiovascular Endurance- ability of the lungs, heart, and blood vessels to deliver adequate amount of oxygen
throughout the body. Example: 3 MINUTE-STEP TEST and TRIATHLON
3. Muscular Endurance- defined as the maximum pull or push that can be exerted one time by a muscle group.
Example: PUSH-UPS and BICYCLING
4. Muscular Strength- ability of the muscle to exert maximal effect effort in a brief duration.
Example: BASIC PLANK and WEIGHT LIFTING
5. Flexibility- ability of the muscle and joints to go through a full range of motion.
Example: SIT-AND-REACH, ZIPPER TEST GYMNASTIC
SKILLS-RELATED FITNESS COMPONENTS
aspect of fitness which form the basis for successful sport or activity participation. It refers to body performance.
1. Speed- ability to cover a distance in a short period of time. Example: 50 Mtrs. SPRINT
2. Agility- ability of the body to change position and direction quickly. Example: Hexagon Agility Test, Table Tennis
3. Balance- ability to maintain an upright posture or equilibrium while still or moving.
Example: Stork Balance Test Gymnastic Balance Beam
4. Coordination- ability to use the senses together. Example: Juggling and Basketball
5. Reaction Time- amount of time it takes to get moving. Example: STICK/ RULE/ DROP TEST and BADMINTON V
6. Power- the product of strength and speed. Example: STANDING LONG JUMP and SHOT PUT V
Basic Exercise Program
 It is a plan or a program detailing a range of physical exercises and the amount of time each exercise should be
performed or used especially in gymnasiums, where they are typically tailored to individuals' needs.
 A good exercise program is a key to promote and maintain your good health.
 It is a way to make sure that you get the most out of your workouts and that you are targeting all your muscle
groups.
 A good exercise program is a key to promote and maintain your good health.
 It is a way to make sure that you get the most out of your workouts and that you are targeting all your muscle
groups.
In engaging or participating in any physical activity or sports, it is important to start with a warm-up exercise to prepare
your body for the activity and end with a cool-down exercise to relax your muscle and return your body to its normal
temperature.
There are three things every exercise program should have:
1. Warm-Up Exercise
 It is important to increase the body’s temperature to prepare the muscles to any succeeding strenuous activity.
 By warming up, the muscles are provided with sufficient amount of blood and oxygen supply so that they will
contract more efficiently.
 Without warming up, you may have greater risk of physical injuries as you proceed immediately with vigorous
activities.
2. Major Exercise Focus
a. Flexibility exercise- This phase of exercise follows immediately after warm-up. It is done by doing gradual
stretching activities from upper to lower extremities. There are different types of stretching to improve flexibility: static,
and dynamic stretching.
Static stretching is more appropriate in the cool down exercise as they help muscles to relax, realign muscles
fibers and re-establish their normal range of movement.
Dynamic stretching exercises specifically prepare the muscles for active contraction. However, they do not
cause long-term improvement in flexibility because of the short stretching time.
b. Strength exercise- Strength exercises are physical activities designed to increase muscle strength and power.
Example: Weightlifting, Bodyweight Exercises
c. Endurance exercise- also known as aerobic or cardiovascular exercises, are activities that increase your heart
rate and breathing while engaging large muscle groups for an extended period. Example: Running and cycling
3. Cool down Exercise- Cooling down after exercise is an essential part of any workout routine. It helps your body
transition from the high-intensity activity back to a state of rest, allowing your heart rate and breathing to gradually
return to normal, reducing the risk of injury, and promoting recovery. Example: Static Stretching and deep breathing.
PE 7 – QUARTER 1
Activity ___
NAME: _______________________________________________ SCORE: ______________
SECTION: ____________________________ DATE: _______________
I. Identify the characteristics of a physically fit and unfit person.
Write FIT, if the statement relates to the characteristics and indicators of physically fit individual and UNFIT, if the statements is not.
____ 1. Has tones muscles ____ 6. Sleeps 8 hours a day
____ 2. Easily get tired ____ 7. Help do household chores
____ 3. Hates to play sports ____ 8. Does not want to sweat
____ 4. Love to eat vegetables ____ 9. Runs fast
____ 5. Has normal weight ____ 10. Love drinking Soda
II. Fill the missing letters in the box to come up with the complete word/phrase.
III. Answer the following question.

 How do you describe a physically fit person?
 When can you say that an individual is not physically fit?
 Based on your responses, how do you describe yourself?
 Are you a physically fit individual? Justify your answer.
 What are your goals in to be a physically fit individual?

PE 7 – QUARTER 1
Activity ___
NAME: _______________________________________________ SCORE: ______________
SECTION: ____________________________ DATE: _______________
Directions:
 Using the template below, design a 4 – week exercise program that consists of warm-up exercise (dynamic
stretching), exercise proper, and cool down exercise (static stretching).
 Specify the exercises that you are going to perform in each phase, their corresponding frequency, time, and
intensity.
 The first one is done for you as your guide.
 Remember to do only the exercises that you can do, and increase the frequency, time, and intensity of these
exercises as you progress every week.
Directions:
Look closely at each picture below.
Put a check (/) on the appropriate column where it belongs.
DYNAMIC STATIC
1. March & Reach
2. Front of Thighs
3. Lunge Torso Twist
4. Knee & Thigh
5. Plank Walk-Outs
6. Front Leg Raise Toe Tap
7. Doing squats
8. Climbing stairs
9. Doing push-ups
10. Performing bicep curls

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PE 7- Quarter 1

PE- Lesson 1: PHYSICAL FITNESS COMPONENTS

III. Answer the following question.

 When can you say that an individual is not physically fit?

 Based on your responses, how do you describe yourself?

 Are you a physically fit individual? Justify your answer.

 What are your goals in to be a physically fit individual?

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