Ohysical Education Grade 10

1. PHYSICAL FITNESS
Grade 10 QUARTER ONE – LESSON 1
Prepared: Eric J. Manuevo

2. Learning Area: Physical Education
• CONTENT STANDARD:
✔demonstrate understanding of lifestyle and weight management to
promote societal fitness.
• PERFORMANCE STANDARD:
✔maintains an active lifestyle to influence the physical activity
participation of the community and society.
✔practices healthy eating habits that support an active lifestyle.
• MOST ESSESNTIAL LEARNING COMPETENCY:
✔Set goals based on assessing results of PFT.
✔Undertakes physical activity and physical fitness assessment.

3. Learning Objectives:
• Identify the meaning of physical fitness and physical
fitness test.
• Be aware of the dos and don’ts white performing physical
fitness test.
• Explain the different components and fitness tests for
health related and skills related physical fitness, and
• Perform the selected physical fitness test.

4. What’s In?
Looking back?
⮚What are the Physical Fitness
you remember doing when you
were in the lower year?
⮚Share your experiences during
the administration of Physical
Fitness Test?

5. PHYSICAL
FITNESS
• is the ability of the
of the individual to
perform daily task
without undue
fatigue and still has
extra energy for
recreation and
emergencies.

6. According to Dr. Aparicio H. Mequi, consultant to Physical Fitness. Physical
Fitness Testing is not an end in itself. It is a part of the process to create educated
Filipino citizenry that is acutely aware of the importance of holistic wellness-fitness
of body, mind and spirit. The skills we learned from physical fitness will enable us to
be more aware of living a healthy lifestyle to become physically fit.
The physical fitness test (PFT) is a set of measure designed to determine a
student’s level of physical fitness. It is intended to two categories of physical fitness
commonly referred to:
❖Health Related Components – refer to those physical attributes which enable
a person to cope with the requirement daily living such as:
1. cardiovascular endurance or stamina
2. muscular strength and endurance
3. flexibility and
4. appropriate body mass index (BMI)

7. ❖Skill Related Components - are physical fitness that show
potential for good performance in certain skills like:
1. running speed
2. agility
3. reaction time or quickness
4. balance
5. coordination

8. Two (2) Categories of Physical Fitness:
• HEALTH-RELATED COMPONENTS:
✔Body Mass Index (BMI) – it refers to proportion of lean body mass to
fat free body mass.
✔Cardiovascular Endurance or Stamina – ability of the heart and
lungs and blood vessels to deliver oxygen to working muscles and
tissues as well as the ability of those muscles and tissues to utilize the
oxygen. It also the ability of the of muscle to do repeated work without
undue fatigue.
✔Flexibility – ability of the joints to move through in full range of
motion.
✔Muscular Strength – ability of the muscle to generate force against
physical object.
✔Muscular Endurance – It is defined as the maximum pull or push of
force that can be exerted for a long period of time.

9. Two (2) Categories of Physical Fitness:
• SKILL-RELATED COMPONENTS:
✔Agility – ability of the individual to quickly shift or change direction of
the body from one point to the other.
✔Balance – it refers to the maintenance of equilibrium while stationary
or while in moving.
✔Coordination - the ability to use different parts of the body together
smoothly and efficiently.
✔Power – ability of muscle to transfer energy and release maximum
force at past rate or shortest period possible time. It is a product of
both strength and speed.
✔Speed – ability to perform a movement in one direction in the shortest
period of time.
✔Reaction Time – it is the amount of time it takes to respond to a
stimulus.

10. Factors to be considered for you to be
physically fit:
1. Ability to perform daily activity without getting tired or fatigue. These are:
❖Walking
❖Shopping
❖Going to market
❖Doing household chores
2. Recreational activity – having a personal time to do activities that an
individual love to do in spare time after doing their normal daily routine.
These activity is what we called Leisure that may include the following:
❖Disco dancing
❖Reading books/listening to music
❖Playing with your favorite sports
❖Chatting and updating with your friends and relatives.

11. Factors to be considered for you to be
physically fit:
3. Meeting emergencies – emergency are the unexpected event that
need to use our strength and energy unexpectedly, these are:
❖Community involvement during calamities
❖Facing/solving issues within the family and the community.
❖Grieving

12. What’s New? PAR Q and YOU
(PHYSICAL ACTIVITY READINESS QUESTIONAIRE)
Directions: Check YES or NO in the box provided.
1. Has your doctor ever said that you have a heart condition that you
should only do physical activity prescribed by him?
2. Has your doctor ever said that you have high blood pressure?
3. Is you doctor currently prescribing drugs (ex: water pills) for your high
blood pressure or heat condition?
4. Do you lose balance because of dizziness, or do you ever lose your
consciousness?
5. Do you feel pain in your chest when you do physical activity?
6. Do you have a joint or bone problem (ex: back, knee, or hips)?
7. Do you have a diabetes or thyroid condition?
8. In the past month, have you have had chest pain when you were not
doing physical activity.
9. Do you know any other reason why you should no to physical activity?
YES NO

13. If your answered:
YES to one or more questions:
Talk with your doctor by phone or in personal BEFORE you start
becoming much more physically active or BEFORE you have a fitness
appraisal. Tell your doctor about the PAR Q and which questions you
answered YES.
NO to all questions:
If you answered NO honestly to all PAR – Q questions, you can be
reasonable sure that you can:
⮚Start becoming much more physically active – begin slowly and
build up gradually. This is the safest and earliest way to go.

14. Activity 1:Assessing your fitness
Health-Related Fitness Test – helps you to define and
improved physical well-being and your health as well.
Follow the Fitness Protocol before conducting the test.
Physical Fitness Protocol:
1. Prepare the following testing paraphernalia:
oFirst Aid Kit
oDrinking water
oScore Card

15. Activity 1:Assessing your fitness… cont.
oDuring Testing
✔Body Composition (Tape measure, bathroom scale, L –
square)
✔Speed ( Stopwatch)
✔Muscular Strength (mat)
✔Balance (Stopwatch)
✔Flexibility ( Tape measure)
✔Cardiovascular Endurance ( Stopwatch, step box/stairs )
✔Power (meter stick/tape measure)
✔Agility (tape measure, masking tape, chalk)
✔Reaction Time ( 24 inches ruler)
✔Coordination ( washer with straw/20 pcs rubber bands)

16. Physical Fitness Test
A. BODY
COMPOSITION

17. Physical Fitness Test
B. 3 MIN. STEP
TEST
Pulse Rate Before the
Activity
Pulse Rate After the
Activity

18. Physical Fitness Test
C . BASIC PLUNK for
BOYS
C. BASIC PLUNK for
GIRLS
Time (second)

19. Physical Fitness Test
D . PUSH UP for
BOYS
D. PUSH UP for
GIRLS
Number of Push Up
Number of Push Up

20. Physical Fitness Test
E . STICK DROP TEST F. STORK BALANCE
STAND TEST
1st Trial 2nd Trial 3rd Trial
Right Foot (00.00) Left Foot (00.00)

21. Physical Fitness Test
G . STANDING LONG
JUMP
1st Trial (cm) 2nd Trial (cm)
1st Trial (cm) 2nd Trial (cm)

22. Physical Fitness Test
H . ZIPPER
TEST
Right Arm Left Arm

23. Physical Fitness Test
I .
JUGGLING
Right Arm Left Arm

24. Physical Fitness Test
J . HEXAGON AGILITY
TEST
Clockwise Time (00.00) Counterclockwise Time
(00.00)
Average

25. Physical Fitness Test & Physical Fitness Components
Day 1 PF
Component
s
Day 2 PF
Components
Day 3 PF
Components
BODY
COMPOSITION
Body Mass
Index
Basic Plank Strength Hexagon
Agility Test
Agility
3 min. Steps
Test
Cardiovascul
ar Endurance
40 Meter
Sprint
Speed Juggling Coordination
Stick Drop
Test
Reaction Time Standing Long
Jump
Power
Sit and Reach Flexibility Stork Balance Balance
Push – ups Strength Zipper Test Flexibility

26. Part 1 – Health - Related Fitness
PHYSICAL FITNESS SCORE CARD
A. BODY COMPOSITION – Body
Mass Index
Height (Meters) Weight (Kg) BMI Classification
B. CARDIOVASCULAR ENDURANCE – 3 min.
Step Test
Heart Rate per Minute
Pulse Rate
Before the
Activity
Pulse Rate After
the Activity
C. STRENGTH
1. Push – up 2. Basic Plank
Number of Push-
up
Time (second)
D. FLEXIBILITY
1. Zipper Test
1st Trial 2nd Trial 3rd Trial FINAL
Right Arm Left Arm
2. Sit and Reach

27. Part 1 – Health - Related Fitness
PHYSICAL FITNESS SCORE CARD
A. BODY COMPOSITION – Body
Mass Index
Height (Meters) Weight (Kg) BMI Classification
B. CARDIOVASCULAR ENDURANCE – 3 min.
Step Test
Heart Rate per Minute
Pulse Rate
Before the
Activity
Pulse Rate After
the Activity
C. STRENGTH 1. Push – up
1. Basic Plank
Number of Push-
up
Time (second)
D. FLEXIBILITY
1. Zipper Test 2. Sit and Reach
1st Trial 2nd Trial 3rd Trial
Right Arm Left Arm

28. Part 2 – Skill - Related Fitness
PHYSICAL FITNESS SCORE CARD
A.COORDINATION
Juggling
Score
B. AGILITY Hexagon Agility Test
C. SPEED 40 Meter Sprint
1st Trial (cm) 2nd Trial (cm)
D. POWER Standing Long Jump
1st Trial 2nd Trial 3rd Trial
Right Foot
(00.00)
Left Foot (00.00)
Clockwise Time
(00.00)
Counterclockwise
Time (00.00)
Average
Score
E. BALANCE Stork Balance Stand
Test
F. REACTION TIME Stick Drop
Test

29. END OF PHY. EDUC.
QUARTER ONE – LESSON 1