LESSON 1- INTRODUCTION OF PHYSICAL FITNESS

Physical fitness refers to the ability of an individual to perform physical activities effectively and
efficiently without undue fatigue. It encompasses various aspects of physical health, including
cardiovascular fitness, muscular strength and endurance, flexibility, and body composition.

Cardiovascular fitness refers to the ability of the heart, lungs, and blood vessels to deliver oxygen
and nutrients to the muscles during exercise. It can be improved through aerobic activities such
as running, cycling, and swimming.

Muscular strength and endurance refer to the ability of muscles to generate force and sustain it
over time. Strength training exercises such as weightlifting and bodyweight exercises can
improve muscular strength, while endurance activities such as running and cycling can improve
muscular endurance.

Flexibility refers to the range of motion around joints. Stretching and other flexibility exercises
can help improve flexibility.

Body composition refers to the proportion of fat, muscle, and bone in the body. Maintaining a
healthy body composition through proper nutrition and exercise can help reduce the risk of
chronic diseases such as obesity, diabetes, and heart disease.

Regular physical activity and exercise are essential for maintaining physical fitness and overall
health. The American College of Sports Medicine recommends that adults engage in at least 150
minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, in
addition to strength training exercises at least two days per week.

Physical fitness is a crucial aspect of overall health and well-being. It involves a combination of
various factors such as cardiovascular endurance, muscular strength, muscular endurance,
flexibility, and body composition.

Cardiovascular endurance refers to the ability of the heart, lungs, and blood vessels to supply
oxygen and nutrients to the muscles during prolonged exercise. It can be improved through
activities such as running, cycling, swimming, and dancing.

Muscular strength is the maximum amount of force a muscle or group of muscles can generate
in a single effort. Strength training exercises such as weightlifting, resistance band training, and
bodyweight exercises like push-ups and squats can help improve muscular strength. Muscular
endurance, on the other hand, refers to the ability of muscles to sustain repeated contractions
against resistance over an extended period. Activities such as high-repetition weightlifting,
circuit training, and long-distance running can help improve muscular endurance.

Flexibility is the range of motion around a joint or group of joints. It is essential for maintaining
proper posture, preventing injuries, and enhancing physical performance. Stretching exercises
such as static stretching, dynamic stretching, and yoga can help improve flexibility.

Body composition refers to the proportion of fat, muscle, and bone in the body. A healthy body
composition is crucial for overall health and reduces the risk of chronic diseases such as obesity,
diabetes, and heart disease. A combination of proper nutrition, regular exercise, and healthy
lifestyle habits can help maintain a healthy body composition.

Regular physical activity and exercise are essential for maintaining physical fitness and overall
health. The American College of Sports Medicine recommends that adults engage in at least 150
minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, in
addition to strength training exercises at least two days per week.

In addition to the physical benefits, regular exercise also has numerous mental and emotional
benefits, such as reducing stress and anxiety, improving mood and self-esteem, and promoting
better sleep quality.

In summary, physical fitness encompasses various factors, including cardiovascular endurance,

muscular strength and endurance, flexibility, and body composition. Regular exercise and
healthy lifestyle habits are essential for maintaining physical fitness and overall health.

The ultimate goal of physical education is to promote physical literacy and develop lifelong skills
and habits that enable individuals to lead active, healthy lifestyles. Physical education aims to
provide individuals with the knowledge, skills, and attitudes necessary to engage in physical
activity and exercise regularly, and to make informed decisions about their health and well-
being.

Physical education programs are designed to help individuals develop their physical abilities and
improve their overall physical fitness, as well as to learn about the benefits of physical activity
and exercise for their health and well-being. Physical education also aims to promote social,
emotional, and cognitive development by providing opportunities for teamwork, leadership,
problem-solving, and decision-making.

Ultimately, the goal of physical education is to help individuals become physically active and
lead healthy, active lifestyles throughout their lives, leading to improved health outcomes and
overall well-being.

ULTIMATE GOAL OF PHYSICAL EDUCATION

The ultimate goal of physical education is to promote physical literacy and develop lifelong skills
and habits that enable individuals to lead active, healthy lifestyles. Physical literacy involves the
development of fundamental movement skills, knowledge, and attitudes that enable individuals
to move with confidence and competence in a wide range of physical activities and
environments.

Physical education programs aim to provide individuals with the knowledge, skills, and attitudes
necessary to engage in physical activity and exercise regularly, make informed decisions about
their health and well-being, and lead active, healthy lifestyles. Physical education also aims to
promote social, emotional, and cognitive development by providing opportunities for teamwork,
leadership, problem-solving, and decision-making.

Ultimately, the goal of physical education is to help individuals develop a lifelong love for
physical activity and to understand the importance of regular exercise for their health and well-
being. This can lead to improved physical fitness, reduced risk of chronic diseases, improved
mental health, and overall well-being. Physical education programs also play an important role
in promoting physical activity and healthy lifestyles in communities and society as a whole.
The ultimate goal of physical education is to promote physical literacy and encourage
individuals to develop the skills and habits necessary for leading healthy, active lifestyles.
Physical literacy involves the development of movement skills, knowledge, and attitudes that
enable individuals to participate in a wide range of physical activities and environments with
confidence and competence.

Physical education programs aim to provide individuals with the knowledge and skills necessary
to engage in physical activity and exercise regularly, make informed decisions about their health
and well-being, and lead active, healthy lifestyles. This includes promoting physical fitness,
improving motor skills, and enhancing coordination, balance, and agility.

Physical education programs also aim to develop social, emotional, and cognitive skills by
providing opportunities for teamwork, leadership, problem-solving, and decision-making. These
skills are essential for developing a sense of personal responsibility and self-awareness, as well
as for interacting with others in a positive and constructive way.

The goal of physical education is not just to develop physical skills, but also to promote overall
health and well-being. Physical activity and exercise have been shown to have numerous health
benefits, including reducing the risk of chronic diseases, improving mental health, and
increasing overall quality of life. By promoting regular physical activity and exercise, physical
education can help individuals lead longer, healthier lives.

Additionally, physical education plays an important role in promoting physical activity and
healthy lifestyles in communities and society as a whole. By teaching individuals the importance
of physical activity and exercise, physical education programs can help to create a culture of
health and wellness.

In summary, the ultimate goal of physical education is to promote physical literacy and develop
lifelong skills and habits that enable individuals to lead active, healthy lifestyles. Physical
education programs aim to promote physical fitness, improve motor skills, develop social and
emotional skills, and promote overall health and well-being. By doing so, physical education can
help individuals lead longer, healthier lives and create a culture of health and wellness in
communities and society as a whole.
LESSON 2

Fitness refers to a person's overall level of physical health and well-being, including their
FITNESS -
ability to perform physical activities and carry out daily tasks without undue fatigue or strain.
Fitness encompasses a variety of components, including cardiovascular endurance, muscular
strength, muscular endurance, flexibility, and body composition.

Cardiovascular endurance refers to the ability of the heart, lungs, and blood vessels to supply
oxygen and nutrients to the body during physical activity. Muscular strength is the ability of the
muscles to produce force, while muscular endurance is the ability of the muscles to continue
working over a prolonged period of time. Flexibility is the range of motion around a joint, and
body composition refers to the proportion of fat, muscle, and bone in the body.

Achieving and maintaining fitness requires regular physical activity and exercise, as well as a
healthy diet and lifestyle. Regular exercise has numerous health benefits, including reducing the
risk of chronic diseases such as heart disease, stroke, and diabetes, improving mental health,
and enhancing overall quality of life.

There are many different types of exercise and physical activities that can improve fitness,
including cardiovascular activities such as running, cycling, and swimming, strength training
exercises using weights or resistance bands, and flexibility exercises such as yoga or stretching.
The type and frequency of exercise that is appropriate will depend on an individual's age, fitness
level, and overall health.

In summary, fitness refers to an individual's overall level of physical health and well-being,
including their ability to perform physical activities and carry out daily tasks without undue
fatigue or strain. Achieving and maintaining fitness requires regular physical activity and
exercise, as well as a healthy diet and lifestyle, and has numerous health benefits.

There are many benefits of physical fitness, including:

1. Improved overall health: Regular exercise helps to improve cardiovascular health, boost
the immune system, and reduce the risk of chronic diseases such as diabetes,
hypertension, and heart disease.
2. Better mental health: Exercise has been shown to reduce symptoms of depression and
anxiety, improve mood, and boost self-esteem.
3. Increased energy levels: Regular exercise can increase your energy levels, making you
feel more alert and awake throughout the day.
4. Weight management: Physical activity can help you maintain a healthy weight and
prevent obesity.
5. Improved sleep: Exercise has been shown to improve the quality of sleep, making it
easier to fall asleep and stay asleep.
6. Stronger muscles and bones: Regular physical activity can help to build and maintain
strong muscles and bones, reducing the risk of injury and osteoporosis.
7. Improved flexibility and balance: Exercise can improve flexibility and balance, reducing
the risk of falls and injuries.
8. Reduced stress: Exercise can help to reduce stress levels and improve your ability to
manage stress.
9. Increased longevity: Regular exercise has been associated with increased lifespan and
reduced risk of premature death.

Overall, physical fitness can help to improve your quality of life, increase your overall health and
wellbeing, and reduce the risk of many chronic diseases.

Differentiate the benefits and components of physical fitness

Physical fitness can be broken down into various components that each contribute to overall
health and wellbeing. Understanding these components and their associated benefits can help
individuals design a well-rounded exercise routine that targets all aspects of physical fitness.

Components of physical fitness:

1. Cardiovascular endurance: This refers to the ability of the heart, lungs, and circulatory
system to deliver oxygen and nutrients to the body during prolonged exercise. Activities
such as running, cycling, and swimming can improve cardiovascular endurance.
2. Muscular strength: This refers to the ability of muscles to exert force. Strength training
exercises, such as weightlifting and bodyweight exercises, can improve muscular
strength.
3. Muscular endurance: This refers to the ability of muscles to sustain activity for an
extended period of time. Endurance exercises, such as running or cycling for a long
duration, can improve muscular endurance.
4. Flexibility: This refers to the range of motion of joints and muscles. Stretching and
mobility exercises can improve flexibility.
5. Body composition: This refers to the proportion of fat, muscle, and bone in the body. A
healthy body composition can be achieved through a combination of exercise and a
healthy diet.

Benefits of physical fitness:

1. Improved overall health: Regular exercise can reduce the risk of chronic diseases such as
diabetes, heart disease, and obesity.
2. Better mental health: Exercise has been shown to reduce symptoms of depression and
anxiety and improve mood.
3. Increased energy levels: Regular exercise can increase energy levels and reduce fatigue.
4. Improved sleep: Exercise can improve the quality of sleep and help individuals fall asleep
more easily.
5. Reduced stress: Exercise can help reduce stress levels and improve the ability to manage
stress.
6. Increased longevity: Regular exercise has been associated with increased lifespan and
reduced risk of premature death.

Overall, physical fitness involves a combination of cardiovascular endurance, muscular strength

and endurance, flexibility, and body composition, and can provide a range of physical and
mental health benefits.

Physical development
Physical development refers to the changes that occur in the body and its systems over time. It
involves the growth, maturation, and refinement of the body's physical abilities, such as motor
skills, coordination, strength, and endurance.

Physical development is a continuous process that begins at conception and continues

throughout an individual's life. The stages of physical development can be broadly divided into
four main categories: infancy and early childhood, middle childhood, adolescence, and
adulthood.
During infancy and early childhood, physical development is characterized by rapid growth and
the emergence of motor skills. Infants gradually develop the ability to control their movements,
sit up, crawl, and eventually walk. As they continue to grow, they refine their motor skills,
coordination, and balance.

In middle childhood, physical development continues with an emphasis on the refinement of

gross motor skills such as running, jumping, and throwing, as well as the development of fine
motor skills such as writing and drawing.

During adolescence, physical development is marked by significant changes in the body's

structure and function, including rapid growth, changes in body composition, and the onset of
puberty. Adolescents typically experience growth spurts, which can lead to changes in height,
weight, and body shape.

In adulthood, physical development continues, but at a slower pace. The body's physical abilities
gradually decline, and individuals may experience changes in mobility, strength, and endurance.
However, regular exercise and a healthy lifestyle can help to maintain physical function and
overall health throughout adulthood and into old age.

Overall, physical development is a complex and dynamic process that involves the growth,
maturation, and refinement of the body's physical abilities. It is influenced by a range of factors,
including genetics, environment, nutrition, and lifestyle choices.

Emotional development
Emotional development refers to the growth, maturation, and refinement of an individual's
emotional and social skills, including the ability to understand, manage, and express one's own
emotions and to interact effectively with others.

Emotional development is a lifelong process that begins in early childhood and continues
throughout an individual's life. The stages of emotional development can be broadly divided into
four main categories: infancy and early childhood, middle childhood, adolescence, and
adulthood.

During infancy and early childhood, emotional development is characterized by the emergence
of basic emotions such as joy, sadness, anger, and fear. Infants gradually develop the ability to
regulate their emotions and to recognize and respond to the emotions of others.

In middle childhood, emotional development continues with an emphasis on the development of

social skills such as empathy, communication, and problem-solving. Children learn to manage
their emotions and to interact effectively with peers and adults.

During adolescence, emotional development is marked by significant changes in the individual's

sense of self and identity, as well as their social relationships. Adolescents often experience
intense emotions, including mood swings and heightened sensitivity to social cues and peer
pressure.
In adulthood, emotional development continues, but at a slower pace. Adults may experience
changes in their emotional responses to stress and may develop greater emotional resilience and
coping skills.

Overall, emotional development is a complex and dynamic process that involves the growth,
maturation, and refinement of an individual's emotional and social skills. It is influenced by a
range of factors, including genetics, environment, and social experiences. Emotional
development is critical for individuals to form healthy relationships, navigate social situations,
and maintain positive mental health and wellbeing.

Social development
Social development refers to the growth, maturation, and refinement of an individual's social
skills, including the ability to interact with others, understand and respect social norms, and
form meaningful relationships with peers and adults.

Social development is a continuous process that begins in infancy and continues throughout an
individual's life. The stages of social development can be broadly divided into four main
categories: infancy and early childhood, middle childhood, adolescence, and adulthood.

During infancy and early childhood, social development is characterized by the development of
attachment relationships and the ability to engage in social interactions with caregivers and
peers. Infants gradually learn to recognize familiar faces and voices and to engage in simple
on the development of more complex social skills, such as empathy, communication, and
cooperation. Children learn to understand and respect social norms and rules, and to navigate
social hierarchies and peer relationships.

During adolescence, social development is marked by significant changes in the individual's

relationships with peers and adults, as well as their sense of self and identity. Adolescents often
seek out new social experiences and may experience challenges in forming and maintaining
relationships with peers and adults.

In adulthood, social development continues, but at a slower pace. Adults may experience
changes in their social roles and relationships, including marriage, parenthood, and career
development. They may also develop greater social skills and emotional intelligence, and may
play an active role in their communities and social networks.

Overall, social development is a complex and dynamic process that involves the growth,
maturation, and refinement of an individual's social skills. It is influenced by a range of factors,
including genetics, environment, and social experiences. Social development is critical for
individuals to form healthy relationships, navigate social situations, and participate fully in
society.

Mental development broad explanation

Mental development refers to the growth, maturation, and refinement of an individual's
cognitive abilities, including perception, attention, memory, language, problem-solving, and
reasoning.
Mental development is a continuous process that begins in early childhood and continues
throughout an individual's life. The stages of mental development can be broadly divided into
four main categories: infancy and early childhood, middle childhood, adolescence, and
adulthood.

During infancy and early childhood, mental development is characterized by rapid brain growth
and the emergence of basic cognitive abilities such as perception, attention, and memory.
Infants gradually develop the ability to understand language, to engage in symbolic play, and to
solve simple problems.

In middle childhood, mental development continues with an emphasis on the development of

more complex cognitive skills, such as reading, writing, and math. Children learn to use logic
and reasoning to solve problems and to think abstractly.

During adolescence, mental development is marked by significant changes in the individual's

cognitive abilities, including the development of higher-order thinking skills such as
metacognition, problem-solving, and abstract reasoning. Adolescents often engage in more
complex reasoning and decision-making processes, as well as explore more abstract concepts
and ideas.

In adulthood, mental development continues, but at a slower pace. Adults may experience
changes in their cognitive abilities, including declines in memory and processing speed, but may
also develop greater wisdom and expertise in their areas of interest.

Overall, mental development is a complex and dynamic process that involves the growth,
maturation, and refinement of an individual's cognitive abilities. It is influenced by a range of
factors, including genetics, environment, and experiences. Mental development is critical for
individuals to learn, adapt to new situations, and achieve their goals.
Spiritual development broad explanation
Spiritual development refers to the growth, maturation, and refinement of an individual's
spiritual beliefs, values, and practices. It encompasses a wide range of spiritual experiences,
including religious beliefs, meditation, mindfulness, and other forms of spiritual practices.

Spiritual development is a complex and dynamic process that involves the exploration of one's
inner world and the search for meaning and purpose in life. It is influenced by a variety of
factors, including family and cultural background, personal experiences, and exposure to
different belief systems.

During childhood, spiritual development is often closely tied to family and cultural traditions.
Children learn about religious and spiritual beliefs and practices from their parents, caregivers,
and communities. They may attend religious services or participate in other spiritual practices,
such as prayer or meditation.

In adolescence, spiritual development often involves questioning one's beliefs and exploring new
ideas and perspectives. Adolescents may seek out spiritual practices or communities that
resonate with them, or may question the beliefs and practices they were raised with.

In adulthood, spiritual development can take many forms. Some individuals may continue to
practice the religious or spiritual traditions they were raised with, while others may explore new
beliefs and practices. Many adults also engage in practices such as meditation or mindfulness to
cultivate a deeper sense of spiritual connection and inner peace.

Overall, spiritual development is a deeply personal process that is influenced by a variety of

factors. It is essential for individuals to find meaning and purpose in life, to cultivate a sense of
inner peace, and to connect with something greater than themselves. Spiritual development can
also play an important role in promoting mental health and wellbeing, as well as in fostering a
sense of community and social connection.
Introduction to Physical Fitness

Physical fitness refers to the ability of the body to carry out daily activities without undue fatigue
and to have the energy and strength to perform tasks that require physical effort. It is essential
to maintain good health and prevent the risk of chronic diseases. Physical fitness can be
achieved through regular exercise, a healthy diet, and a balanced lifestyle.

Components of Physical Fitness There are five components of physical fitness that are essential
for maintaining good health. These components include cardiovascular endurance, muscular
strength, muscular endurance, flexibility, and body composition. Cardiovascular endurance
refers to the ability of the body to sustain prolonged exercise, while muscular strength refers to
the ability of the muscles to exert force against resistance. Muscular endurance is the ability of
the muscles to sustain effort over a long period of time, and flexibility refers to the range of
motion of the joints. Body composition is the ratio of lean muscle mass to body fat.

Benefits of Physical Fitness Regular exercise and physical activity provide numerous benefits to
the body. Physical fitness can improve cardiovascular health, increase muscle strength, and
decrease the risk of chronic diseases such as obesity, diabetes, and heart disease. Exercise can
also improve mental health, reduce stress and anxiety, and promote better sleep. Additionally,
physical fitness can improve overall quality of life by enhancing physical performance and
increasing energy levels.

Ways to Improve Physical Fitness There are various ways to improve physical fitness, including
engaging in regular exercise, maintaining a healthy diet, and getting adequate rest. Exercise
should include both cardiovascular and resistance training to improve cardiovascular
endurance, muscular strength, and muscular endurance. Cardiovascular exercises can include
running, cycling, and swimming, while resistance training can include weightlifting, push-ups,
and squats. A healthy diet should include a variety of whole foods such as fruits, vegetables,
whole grains, lean proteins, and healthy fats. It is also important to get adequate rest and sleep
to allow the body to recover and repair.

Conclusion Physical fitness is essential for maintaining good health and preventing chronic
diseases. Regular exercise and physical activity can provide numerous benefits to the body,
including improved cardiovascular health, increased muscle strength, and decreased risk of
chronic diseases. Engaging in regular exercise, maintaining a healthy diet, and getting adequate
rest are important ways to improve physical fitness and promote overall health and well-being.
Here are three potential essay questions related to the introduction to physical fitness:

1. Why is physical fitness important for overall health and well-being, and what are some
ways that individuals can improve their physical fitness levels?
 2. What are the five components of physical fitness, and why is it important to have a
balance of each of these components in order to achieve optimal health?
3. How does physical fitness impact mental health, and what are some strategies that
individuals can use to improve their mental health through physical activity and
exercise?

Skilled-Related Physical Fitness (SRPF) is a type of physical fitness that is specifically designed
to improve one's ability to perform a particular skill or sport. It is different from general physical
fitness, which focuses on overall health and fitness.

SRPF consists of six components: agility, balance, coordination, power, reaction time, and
speed. Each of these components is essential for performing various sports and activities
effectively.

Agility is the ability to change direction quickly and with ease. It is necessary for sports that
require sudden changes in direction, such as soccer and basketball.

Balance is the ability to maintain one's stability while performing a particular movement. It is
necessary for sports that require standing on one foot, such as figure skating and snowboarding.

Coordination is the ability to synchronize multiple body movements to perform a particular

action. It is necessary for sports that require hand-eye coordination, such as baseball and tennis.

Power is the ability to generate maximum force in a short amount of time. It is necessary for
sports that require explosive movements, such as weightlifting and sprinting.

Reaction time is the ability to respond quickly to a stimulus. It is necessary for sports that
require quick decision-making, such as basketball and football.

Speed is the ability to move quickly from one point to another. It is necessary for sports that
require running and sprinting, such as track and field and soccer.

Improving one's SRPF can enhance performance in a particular sport or activity, reduce the risk
of injury, and increase overall athletic ability. It requires specific training and practice, which
can be achieved through various exercises and drills.
LESSON 3: HEALTH- RELATED PHYSICAL FITNESS TEST

A. Body Mass Index (BMI) is a measure of body fat based on an individual's height
and weight. It is a commonly used tool to assess whether a person has a healthy
weight for their height.

BMI is calculated by dividing an individual's weight in kilograms by the square of their height in
meters. The resulting number is then compared to a range of values to determine the
individual's BMI category.

The World Health Organization (WHO) classifies BMI categories as follows:

  Underweight: BMI less than 18.5
 Normal weight: BMI between 18.5 and 24.9
 Overweight: BMI between 25 and 29.9
 Obesity class I: BMI between 30 and 34.9
 Obesity class II: BMI between 35 and 39.9
 Obesity class III: BMI 40 or greater

It is important to note that BMI is not a direct measure of body fat percentage and may not be
accurate for athletes or individuals with a muscular build. Additionally, BMI does not take into
account other factors such as age, sex, and muscle mass.

While BMI is a useful tool for assessing weight status, it is important to also consider other
factors such as waist circumference, body composition, and overall health status when
evaluating an individual's weight and health.
Waist circumference is the measurement around the narrowest part of the waist, typically just
above the belly button. It is often used as an indicator of health and is used in combination with
other factors to assess an individual's risk for various health conditions such as cardiovascular
disease, diabetes, and metabolic syndrome. In general, a waist circumference of over 40 inches
(102 cm) for men and over 35 inches (88 cm) for women is considered to be a high risk for
health problems. However, these values may vary depending on other factors such as ethnicity
and body composition. It is important to talk to a healthcare professional for an accurate
interpretation of your waist circumference and what it means for your health.

B. Cardiovascular fitness, also known as cardiorespiratory fitness or aerobic fitness,

refers to the ability of the body's cardiovascular and respiratory systems to supply
oxygen and energy to muscles during physical activity. This type of fitness is
generally measured by the maximal oxygen uptake (VO2 max), which is the
maximum amount of oxygen that the body can use during exercise.

Cardiovascular endurance refers to the ability of the cardiovascular system to work efficiently
during prolonged physical activity. It is a measure of how long a person can sustain an aerobic
activity, such as running, cycling, or swimming, without experiencing fatigue or exhaustion.

- The 3-minute step test is a simple and easy way to assess cardiovascular fitness
and endurance. The test involves stepping up and down a step or a bench that is 12 inches in
height for 3 minutes, while maintaining a set pace. The person's heart rate is then measured
immediately after the test and again after one minute of rest.

To perform the test, follow these steps:

1. Find a step or bench that is 12 inches in height.

2. Set a metronome or a timer to a pace of 96 beats per minute.
3. Step up onto the bench with your right foot, then bring your left foot up to meet your
right foot.
4. Step down with your right foot, followed by your left foot.
5. Repeat steps 3 and 4 for 3 minutes, maintaining the pace set by the metronome or timer.
6. Immediately after the test, measure your heart rate for 15 seconds and multiply by 4 to
get your heart rate in beats per minute.
 7. Rest for one minute and measure your heart rate again for 15 seconds, and multiply by 4
to get your heart rate in beats per minute.

Based on the person's heart rate after the test, the test can provide an estimate of their
cardiovascular fitness level. The lower the heart rate after the test and the faster it returns to
normal after one minute of rest, the better the person's cardiovascular fitness and endurance. It
is important to note that the test provides an estimate and is not a substitute for a
comprehensive fitness assessment by a healthcare professional.

Muscular strength and endurance are important components of physical fitness.

C. Muscular strength refers to the maximum amount of force that a muscle or group
of muscles can generate in a single contraction. This can be measured using
various exercises, such as the bench press, squat, or deadlift, and is usually
expressed in terms of the amount of weight lifted. Having good muscular strength
can help with daily activities such as lifting heavy objects, and can also help
prevent injuries.

Muscular endurance refers to the ability of the muscles to sustain a given level of force or to
contract repeatedly over an extended period of time without fatigue. This can be measured using
exercises that involve a high number of repetitions, such as push-ups, sit-ups, or lunges. Having
good muscular endurance can help with activities that require sustained effort, such as running,
cycling, or swimming.

- The 90-degree push-up, also known as the vertical push-up or pike push-up, is a
variation of the traditional push-up exercise that places greater emphasis on the shoulders,
upper back, and triceps muscles.

To perform a 90-degree push-up, follow these steps:

1. Start in a push-up position with your hands slightly wider than shoulder-width apart and
your feet close together.
2. Walk your feet towards your hands, so that your hips are lifted up and your body forms
an inverted "V" shape.
3. Bend your elbows and lower your head towards the ground, keeping your legs straight.
4. Push back up to the starting position, using your shoulder, upper back, and triceps
muscles.

Some tips to perform the exercise correctly include keeping your core engaged, your elbows
pointed back towards your feet, and your head in line with your spine. It is also important to
start with a few repetitions and gradually increase the number of repetitions over time as your
strength improves.

The 90-degree push-up can be a challenging exercise and is not recommended for beginners or
those with shoulder or neck problems. It is important to consult with a qualified fitness
professional before attempting this exercise or any new exercise program.
url-ups, also known as crunches, are a common exercise used to strengthen the abdominal
muscles. They primarily work the rectus abdominis muscle, which is the muscle responsible for
flexing the trunk.
To perform a curl-up, follow these steps:

1. Lie on your back with your knees bent and your feet flat on the ground, hip-width apart.
2. Place your hands behind your head, with your elbows pointing out to the sides.
3. Engage your abdominal muscles and lift your head and shoulders off the ground, keeping
your lower back on the ground.
4. Exhale as you lift up and inhale as you lower back down to the starting position.
5. Repeat for the desired number of repetitions.

It is important to avoid pulling on your head or neck during the exercise, as this can cause strain
or injury. Instead, focus on using your abdominal muscles to lift your head and shoulders off the
ground.

-Curl-ups can be modified to make them more challenging or to target different

areas of the abdominals. For example, you can perform bicycle crunches by twisting your
torso and bringing your elbow towards your opposite knee, or you can perform leg raises
to target the lower abs.

D. Flexibility refers to the range of motion of a joint or group of joints. Good flexibility is
important for maintaining proper posture, preventing injuries, and performing daily activities
with ease.

There are many different types of stretching exercises that can improve flexibility, including
static stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF)
stretching.

Static stretching involves holding a stretch in a stationary position for a set period of time,
typically 20-30 seconds. Dynamic stretching involves moving through a range of motion, such as
leg swings or arm circles, to increase flexibility and prepare the muscles for activity. PNF
stretching involves contracting and relaxing the muscles while stretching, and is often
performed with a partner or a resistance band.

To improve flexibility, it is important to stretch regularly, at least two to three times per week,
and to focus on stretching all major muscle groups, including the shoulders, chest, back, hips,
and legs. It is also important to warm up before stretching, either with a light cardiovascular
activity such as jogging or jumping jacks, or with dynamic stretching exercises.

It is important to avoid overstretching, as this can cause injury. It is also important to work
within your own range of motion and to not force your body into positions that are
uncomfortable or painful. It is recommended to consult with a qualified fitness professional or
healthcare provider before starting a new stretching program, especially if you have any
underlying health conditions or injuries.

- The sit and reach test is a common flexibility test used to measure the flexibility
of the hamstrings and lower back muscles. The test is performed using a sit and reach box or a
marked tape measure.

To perform the sit and reach test, follow these steps:

 1. Sit on the ground with your legs straight out in front of you and your feet flat against the
sit and reach box or the marked tape measure.
2. Place your hands on top of each other and reach forward as far as you can towards your
toes, keeping your knees straight and your feet against the box or tape measure.
3. Hold the stretch for 2-3 seconds, then release and repeat two more times.
4. Record the distance reached on the box or tape measure.

The sit and reach test can be modified to accommodate individuals who are unable to reach their
toes, such as those with limited flexibility or those with injuries. For example, the test can be
performed with the knees bent or with a partner assisting with the stretch.

It is important to note that the sit and reach test is just one way to measure flexibility and should
not be used as the sole indicator of overall flexibility or fitness. It is recommended to consult
with a qualified fitness professional or healthcare provider to develop a comprehensive
flexibility program that is appropriate for your individual needs and goals.

- The trunk lift test is a fitness assessment that measures the strength and
endurance of the lower back muscles, specifically the erector spinae muscles. It is often used in
physical education classes and fitness testing programs.

To perform the trunk lift test, follow these steps:

1. Lie face down on the ground with your arms at your sides and your palms facing down.
2. Place your chin on the ground and keep your legs straight and together.
3. Have a partner hold your ankles down to the ground.
4. On the signal, lift your chest off the ground as high as you can, without bending your
elbows or arching your back.
5. Hold the lift for as long as possible, up to a maximum of 30 seconds.
6. Repeat the test two more times and record the best time.

The trunk lift test can be modified to accommodate individuals with back pain or injuries. For
example, the test can be performed with a smaller range of motion or with a rolled towel under
the hips for support.

It is important to note that the trunk lift test is just one way to assess the strength and
endurance of the lower back muscles and should not be used as the sole indicator of overall
fitness or health. It is recommended to consult with a qualified fitness professional or healthcare
provider to develop a comprehensive fitness program that is appropriate for your individual
needs and goals.

- The zipper test is a simple flexibility test that measures the flexibility of the shoulder
joint and upper back muscles. It is often used as a quick screening tool in physical education
classes and fitness testing programs.

To perform the zipper test, follow these steps:

1. Stand up straight with your feet shoulder-width apart.

 2. Bring your right arm up and over your right shoulder, with your elbow bent and your
hand reaching down between your shoulder blades.
3. Reach up behind your back with your left arm, and try to touch your right hand.
4. If you are able to touch your fingers or grasp your hand, record the measurement from
the bottom of your left hand to the top of your right hand.
5. If you are unable to touch your fingers or grasp your hand, record the distance between
your fingertips on each hand.

Repeat the test on the opposite side with your left arm over your left shoulder.

The zipper test can be modified to accommodate individuals with shoulder pain or limited
mobility. For example, the test can be performed with the assistance of a partner or with a towel
or strap to help reach behind the back.

It is important to note that the zipper test is just one way to measure shoulder and upper back
flexibility and should not be used as the sole indicator of overall flexibility or fitness. It is
recommended to consult with a qualified fitness professional or healthcare provider to develop a
comprehensive flexibility program that is appropriate for your individual needs and goals.

LESSON 4- MUSCULAR SYSTEM

A. TYPES OF MUSCLES
1. The cardiac muscle, also known as the myocardium, is the muscular tissue of the
heart. It is responsible for the continuous contraction and relaxation of the heart,
which generates the force necessary to pump blood throughout the body.

The cardiac muscle is unique in its structure and function compared to other muscles in
the body. It is composed of a network of interlocking cells that are arranged in a complex
three-dimensional pattern. The cells are connected by specialized junctions called
intercalated discs, which allow electrical impulses to pass rapidly from one cell to
another.

The contraction of the cardiac muscle is initiated by electrical signals that originate in
the sinoatrial (SA) node, which is located in the right atrium of the heart. The SA
node acts as the natural pacemaker of the heart, regulating the rate and rhythm of
the heartbeat.

The contraction of the cardiac muscle is regulated by a complex interplay of

hormones, neurotransmitters, and other factors. This allows the heart to adjust its
pumping activity to meet the changing demands of the body.

The cardiac muscle is a vital component of the cardiovascular system, and any
dysfunction in its structure or function can lead to serious health problems, including
heart disease, heart failure, and arrhythmias. Maintaining a healthy lifestyle,
including regular physical activity, a balanced diet, and avoidance of smoking and
excessive alcohol consumption, is important for maintaining the health of the cardiac
muscle and reducing the risk of cardiovascular disease.
 2. Smooth muscle is a type of muscle tissue found in the walls of various internal
organs, including the digestive tract, urinary tract, blood vessels, and respiratory
system. It is responsible for the involuntary movements of these organs, such as
peristalsis in the digestive tract and constriction and dilation of blood vessels.
3. Skeletal muscle is the most common type of muscle tissue in the body and is
responsible for voluntary movements such as walking, running, and lifting weights. It
is attached to the bones of the body via tendons, and its contraction produces
movement at the joints.

Skeletal muscle fibers are long, cylindrical cells that contain multiple nuclei and are
arranged in parallel bundles. They are striated, meaning they have a striped
appearance under a microscope, due to the arrangement of contractile proteins
called actin and myosin.

B. COMMON CHARACTERISTICS OF
MUSCLE
 EXCITABILITY- is a physiological property of cells that allows them to respond to
changes in their environment, including changes in the concentration of ions,

hormones, or neurotransmitters. In the context of muscle cells, including cardiac,

smooth, and skeletal muscle cells, excitability refers to their ability to generate action

potentials, or electrical signals, in response to various stimuli.

 CONTRACTIBILITY- is a physiological property of muscle cells that allows them to

shorten or contract in response to electrical or chemical signals, including action

potentials generated by nerve impulses or the release of signaling molecules such as

hormones or neurotransmitters.

 EXTENSIBILITY- is a physiological property of muscle cells that allows them to be

stretched or lengthened without being damaged. In other words, it refers to the ability

of muscle cells to change their length in response to external forces or internal

changes in the body.

 ELASTICITY- is a physiological property of muscle cells that refers to their ability to

return to their original shape and length after being stretched or contracted. It is the

ability of muscle cells to resist deformation and maintain their structural integrity.

C. HEALTH BENEFITS OF MUSCLE STRENGTH

 D. MUSCLE CONTRACTION

 DYNAMIC CONTRACTION

 STATIC CONTRACTION

LESSON 5- DETERMINING MY PULSE RATE

A. CAROTID PULSE
 CAROTID

 ARTERIES

 CAROTID ARTERIES
B. RADIAL PULSE
 Radial Arteries

LESSON 6- SKILL RELATED PHYSICAL FITNESS TESTS

A. BALANCE
 2 MINUTES ONE LEG BALANCE-The two-minute one-leg balance is an exercise

that involves standing on one leg for a period of two minutes without losing your

balance. This exercise can be performed anywhere and requires no equipment,

making it a convenient way to improve balance and stability.

 2 MINUTES KNEE HUG- The 2-minute knee hug is a stretching exercise that

helps to improve flexibility and mobility in the lower back, hips, and legs. To

perform this exercise, follow these steps:

 Stand with your feet hip-width apart, with your toes pointing forward.

 Bring your right knee up towards your chest, hugging it with both hands and

holding for 5-10 seconds.

 Release your right leg and repeat the same motion with your left leg.

 Alternate between hugging your right and left leg for 2 minutes.
  Make sure to keep your upper body straight and your core engaged throughout the

exercise. You should feel a stretch in your glutes, hamstrings, and lower back as

you hug your knees towards your chest.

B. AGILITY
 WIDE NARROW PUSH-UPS- Wide and narrow push-ups are variations of the
standard push-up exercise that target different muscles in the chest, shoulders, and

arms.

 ZIGZAG RACE- A zigzag race is a type of running race where participants have to

navigate through a course that is set up in a zigzag pattern. This type of race can be

done individually or in teams, and can be adapted to different types of terrain or

environments, such as running on a field, through cones or obstacles, or even in a

swimming pool.

C.COORDINATION
 BLINDED FOLDED RACE- A blinded folded race is a race where participants are
blindfolded and must complete a set course or distance. This type of race can be done
individually or in teams, and can be adapted to different types of terrain or
environments, such as running on a track, through an obstacle course, or even in a
swimming pool.
 LAME DOG WALK-

D. SPEED
 100-METER SPRINT
E. REACTION TIME
 ONE ROUND IN OVAL FOR TWO MINUTES- Running in an oval for two minutes
can also be a good way to improve your overall fitness level, as it can help you to build
strength and endurance. Additionally, running outdoors can provide mental health
benefits, such as reducing stress and anxiety.

F. POWER
 LONG JUMP- is a track and field event that involves jumping as far as possible in a
single leap. It requires explosive power, speed, and coordination
 STANDING LONG JUMP- is a variation of the long jump event in track and field that
does not involve a running start. Instead, the athlete starts from a standing position
with their feet together behind a designated starting line.
 TRIPLE JUMP- is a track and field event that involves three consecutive jumps: a
hop, a step, and a jump. The athlete starts by running down a runway and then
performs a hop, a step, and a jump, with the distance measured from the takeoff line
to the nearest mark made in the sand by any part of the athlete's body.