This document provides information about a lesson on physical fitness and assessment. It defines physical fitness and its components, including health-related components like cardiovascular endurance, muscular endurance and strength, flexibility, and body composition. It also discusses skill-related components like agility, speed, balance, power, reaction time, and coordination. The document describes several fitness tests to measure performance in these areas, such as the standing long jump, push-up, side leg raise, and skin fold test. It emphasizes the importance of regular physical activity and assessment in maintaining a healthy lifestyle.

2. MUSIC OF THE 20TH
CENTURY

3. LESSON 1:
IMPRESSION IN MUSIC

4. STANDARDS
CONTENT STANDARD PERFORMANCE STANDARD
Demonstrate understanding of..
20th century music styles and
characteristic features.
Learners should able to creates
musical pieces using particular
style/s of the 20th Century.

5. OBJECTIVES:
1.Self-assesses health-related fitness (HRF). Status, barriers
to physical activity assessment participation and one’s diet.
2.Sets Frequency Intensity Time Type (FITT) goals based on
training principles to achieve and/or maintain health-related
fitness (HRF).
3.Engages in moderate to vigorous physical activities
(MVPAs) for at least 60 minutes most days of the week in a
variety of settings in- and out-of school.

6. 4. Analyzes physiological indicators such as heart
rate, rate of perceived exertion and pacing
associated with MVPAs to monitor and/or adjust
participation or effort.
5. Demonstrates proper etiquette and safety in the
use of facilities and equipment.
6. Participates in an organized event that
addresses health/fitness issues and concerns.
7. Recognizes the value of optimizing one’s health
through participation in physical activity
assessments.

7. INTRODUCTION
• According to the 1987 Constitution of the Philippines,
Article XIV, Section 19, which mandates:
• “The state shall promote Physical Education and
encourage sports, league competitions, and amateur
sports, including training for international competitions, to
foster self-discipline, teamwork, and excellence for the
development of a healthy and alert citizenry. All educational
institutions shall undertake regular sports activities
throughout the country in cooperation with athletic clubs
and other sectors. ”

8. PHYSICAL EDUCATION
• It is an integral part of educational
program design to promote optimum
development of an individual physically,
emotionally, mentally, socially through
total body movement of properly selected
activities.

9. IMPORTANCE OF PHYSICAL EDUCATION
Regular Fitness Activity
• Physical Fitness is an important component to leading a
healthy lifestyle. The inclusion of regular fitness activity
helps students maintain fitness, develop muscular strength,
and improve cardiovascular health. A regular fitness activity
improves the absorption of nutrients by the body, improves
digestive processes and increase physiological processes.

10. Builds Self-Confidence
- The participation in Physical Education in school
provides a positive influence on a student’s
personality, character, and self-esteem. In addition,
team building process enhances communication
skills, and the skills required to get along and
cooperate with students of varying ethnic
backgrounds and personalities.

11. Develops Motor Skills
• Physical Education in school is essential to the
development of motor skills and enhancement of
reflexes. Hand-eye coordination is improves, as
well as good body movements, which helps in
the development of a healthy body posture.

12. Health and Nutrition
• Physical Education teaches students the
importance of physical health. High school is an
age where misinterpret the meaning of
“overweight” and eating disorders prevail.
Physical health and education informs students
on sound eating practices and essential
guidelines for nutrition.

13. Relieve Stress
• High school students have a substantial
amounts of stress due to curriculum,
homework, families, and peer pressures.
Involvement in sport, recreational activities
or other forms of physical fitness offer a
method of stress relief.

14. Considerations
• Special considerations may be
necessary regarding physical activities
for some students with health issues,
and those students should proceed
under the direction of a doctor. There
are 2 classification of risk factors: non-
modifiable and modifiable.

15. LESSON 1: PHYSICAL
FITNESS AND ASSESSMENT

16. FITNESS
 The ability to carry out daily tasks efficiently
with enough physical capacity to cope with the
physical needs of life.
 States that it is the ability to carry out daily
tasks efficiently with enough energy left over
to enjoy leisure time pursuits and to meet
unforeseen emergencies.

17. ASPECTS OF FITNESS
1. Physical fitness- refers to the ability of
an individual to perform his daily tasks
efficiently without undue fatigue and has
some extra “reserves” in case of
emergency.

18. Social fitness – is the ability to mingle with
different types of people and interest and
concern for others.
Emotional fitness – refers to the ability of
an individual to control his emotions or
feelings.

19. Mental fitness – is the ability to
cope with common problems of
everyday living.

20. TOTAL FITNESS
It refers to the fitness of the whole
person including physical, mental,
social and emotional fitness.

21. COMPONENTS OF PHYSICAL FITNESS
Health-Related Fitness Components
those factors that are related to how well
the systems of your body work. It refers
to the body condition.

22. 1. Cardio respiratory Endurance – the ability
of the lungs and heart to take in and transport
adequate amounts of oxygen to the working
muscles.
2. Muscular Endurance – the ability of the
muscles to apply a sub maximal force
repeatedly or to sustain a muscular contraction
for a certain period of time.

23. 3. Muscular strength – the maximal one
effort force that ca be exerted against a
resistance.
4. Flexibility - the functional capacity of a
joint to move through a full range of
motion.
5. Body Composition – the ratio of lean
body tissue (muscle and bone) to body
fat tissue.

24. SKILL-RELATED FITNESS
COMPONENTS
•those aspects of fitness which form the
basis for successful sport or activity
participation. It refers to the body
performance.

25. •Agility - quickness of movement
•Speed - the ability of the individual
to make a successive movement
of the same kind in the shortest
time
•Balance – the state of equilibrium.

26. • Power – refers to muscular power which is the ability
to release maximum force in the shortest period of
time; the ability of the muscle to exert effort.
• Reaction Time – the amount of time it takes to start
a movement once your senses signal the need to
move.
• Coordination – the ability to use the senses
together with body parts in performing tasks
smoothly and accurately.

27. FITNESS STUNTS
•This are the following specific test to
determine your performance on your
skill and health related fitness.

28. BALANCE – One-foot balance
1.Stand on one foot; press up so that the weight is
on the ball of the foot with the heel off the floor.
Hold the hands and the other leg straight out in
front for 10 seconds.
POWER – Standing Long Jump
1.Stand with the toes behind the line. Using no run
or hop step, jump as far as possible. Men must
jump their height plus 6 inches. Women must jump
their height only.

29. AGILITY – Paper Ball Pick up
1.Place two wadded paper balls on the floor
5 feet away. Run, pick up the first ball and
return both feet behind the starting line.
Repeat in 5 seconds.

30. REACTION TIME – PAPER DROP
1.Have a partner hold a sheet of notebook
paper so that the side edge is between your
thumb and index finger, about the width of
your hand from the top of the page. When
your partner drops the paper, catch it before it
slips through the thumb and finger. Do not
lower your hand to catch the paper.

31. •SPEED – Double Heel Click
1.With the feet apart jump up and tap
the heels together twice before you
hit the ground. You must land with
your feet at least 3 inches apart.

32. COORDINATION – PAPER BALL BOUNCE
1.Wad up a sheet of notebook paper into a
ball. Bounces the ball back and forth
between the right and left hands. Keep the
hands open and palms up. Bounce the ball
three times with each hand (six times
total), alternating hands.

33. CARDIOVASCULAR FITNESS – RUN IN
PLACE
1.Run in place for one and half minutes (120 steps
per minute). Rest for 1 minute and count the heart
rate for 30 seconds. A heart rate of 60 or lower
passes. A step is counted each time the right foot
reached
• The floor.

34. FLEXIBILITY – BACK SAVER TOE TOUCH
1.Sit on the floor with one foot against a wall.
Bend the other knee. Bend forward at the hips.
After three warm-up trials, reach forward and
touch your closed fists to the wall. Bend
forward slowly; do not bounce. Repeat with the
other leg straight. Pass if fists touch the wall
with each leg straight.

35. MUSCULAR STRENGTH – Push-Up
1.Lie face down on the floor. Place the hands under the
shoulders. Keeping the legs and the body straight, press
off the floor until the arms are fully extended. Women
repeat once; men, three times.
MUSCULAR ENDURANCE – Side Leg Raise
1.Lie on the floor on your side. Lift your leg to the side of
the body until your feet are 24 to 36 inches apart. Keep
the knee and pelvis facing forward, do not rotate so that
the knees face the ceiling.

36. BODY COMPOSITION – The Pinch (skin fold
method)
1.The “skin fold” method measures your body fat
percentage by pinching your fat with your fingers
the measuring the thickness with a body fat
caliper. The reading is given millimetres, which
you compare to chart with age and gender to
arrive at your body fat percentage.

37. ACTIVITY TIME NA!

38. SIR SANNY UY