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I. I
II. I LEARN
a. Refer below some necessary and important details that are not found in the Textbook.^ Instructions: b. c. Review this lesson on Fitness Tests Management before you perform the different tests. Copy paste the embedded video link tutorial as your reference guide on how to perform the fitness tests accurately if you cannot follow or understand the written procedures found in the text or/and in this supplement.
REEXAMINING FITNESS LEVEL
- 1.Body Composition^ Health-Related Components^ a. BMI (Body Mass Index) Fitness Tests
- Muscular Strength^ b.^ WHR (Waist-to-Hip Ratio)
- Muscular Endurance^ a. b. c. 1-min Partial Curl-ups1-min Push-ups (for males)1-min Modified Push-ups (for females)
- Cardiovascular Endurance d.3-min Step-up Tests^ Trunk Lift
- Flexibility a. b. Sit-and-Reach or V-SitZipper Test
- Speed^ Health-Related Components^ 30-m Sprint Fitness Tests
- AgilityBalance Hexagon Agility TestStork Stand Test
- Coordination Choose one: a. Paper Juggling
- Power Standing Long Jump^ b.^ Alternate Hand Wall Test
- Reaction Time Ruler or Stick Drop Test Physical Fitness free from any form of fatigue. It also helps us to become free from any form of high-risk health is the optimum level of health where healthy individuals can perform daily activities condition such as hypertension, diabetes, coronary heart disease, stroke osteoarthritis, some cancers, sleep apnea, and respiratory problems. (source: 21st (^) Century MAPEH in action10, Ciprano, et al., Rex Bookstore, pp. 218-219) A essentially you are labelling a subset of changes that you want to occur as a component. fitness Component is simply a way of identifying a certain part of a person’s fitness – For example, if a client wants to be more flexible I’d work on the ‘flexibility’ component of their fitness. Or, if a client wants to get stronger to compete in a power lifting event I’d work on the ‘strength’ component of their fitness. components-of fitness) ( source: https://www.ptdirect.com/training-design/training-fundamentals/the- Fitness Assessment physical fitness. (source: 21 is a series o measurements and test that will help identify the status of one’s st (^) Century MAPEH in action10, Ciprano, et al., Rex Bookstore, p. 219)
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FIRM-UP
Health-Related Fitness is related to know how well the systems of the body work while Skill-Related Fitness 389) forms the foundation toward athletic performance. (source: My Distance Learning Buddy 9, SIBS Pub., p.
HEALTH-RELATED FITNESS TESTS
1. BODY COMPOSITION is a relative percentage of body fat compared to lean body mass. How to measure body composition?
Body Mass Index (BMI) Objective: activities To determine how healthy a person to perform Equipment:Procedure: bathroom scale and tape measure or meter stick
- Measure the body weight (kg) and height (m).Calculate the BMI using the formula below. Formula: Body Mass (in Kilograms) Height (in meter²) Example: Melvin who is a 16-year old student who stand 5’6” and weighs 29 kg. 59 kg 5’6” ft (^) 5.6 ft x 0.30m59 kg. 59 kg. 59 kg. 59 kg 1.71 m² 1.71 m X 1.71 m 2.92 m BMI = 20.21 / healthy Analysis: sustain to perform heavier and more difficult activities. To maintain his healthy Melvin’s BMI tells that he is a healthy person. Therefore, his body can status, he must continue his good lifestyle – balanced diet, regular exercise and enough number of hours in sleeping. Classification / Norm: Score Standard^ BMI Norms Interpretation 45 Below 18.518.5 – 24.9 UnderweightNormal 32 25.0 – 29.930.0 - 39.9 OverweightObese Sources:^1 https:www.phoenix.net.ph:9055/QRGenerate/index/a3ad9acAbove 39.9^ Severe/Morbid Obese https://rangespeenshi.blogspot.com/2017/06/ranges-of-bmi.html?m=
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BMI =
BMI = =
Objective: To measure abdominal strength and endurance. Equipment: Stopwatch, fitness mat, masking tape
Procedure 1) Paste the masking tape on the mat, 6 inches apart. :
- Do the starting position. a) Lie on the back with the arms and hands rested on the sides, knees flexed, and feet 12 inches from the buttocks. b) Feet cannot be held or rest against an object.
- Lift the body slowly upward movement, until the student's shoulders come off in a controlled the mat two inches, slide the fingers touching to second tape, then back down again
- Repeat the movement up to 1 minute.Record the number of curl-ups. Video Link Tutorial:Classification Chart / Norm: https://www.youtube.com/watch?v=ziO-8Cel17Q Partial Curl-ups Norms Scoring 5 Male^ 15 – 19 years old 25 Female 25^ Male 20 – 29 years old 25 Female 25 Interpretation Excellent 43 23 – 2421 – 22 22 – 2417 – 21 21 – 2416 – 20 18 – 2414 -17 Very GoodGood 21 16 – 20< 15 12 – 16< 11 11 – 15< 10 5 – 13< 4 Needs ImprovementFair Source:^0 https://www.brianmac.co.uk/queens.htmCannot Execute^ Poor
1- Minute Push-up Test (This test is good for males but if females can still perform this if they want to) Objective: To measure the strength and endurance of the upper muscles particularly the biceps and chest. Equipment : s topwatch Procedure: 1) Do some warm-up activities.
- Let the body facedown with both hands on the floor keeping the thumps in line with the shoulders.
- Strengthen the back and knees with legs slightly apart.Do the starting position by pushing the trunk off the floor.
- Lower the body by bending the arms at the elbow, maintaining a right angle position.Record the number of completed push-ups. Video Reference:Classification Chart / Norm: https://www.youtube.com/watch?v=nYaKp54oBZ Score Standard^ Men’s Push-up Interpretation MAPEH 10 Modular Supplement Page 4 of 13
45 33 – above25 – 32 Above AverageExcellent 32 18 – 2412 – 17 (^) Below AverageAverage (^10) Cannot Execute11 and below Needs ImprovementPoor Source: https://kinesiologists.ca/wp/pt-store/free-resources/assessment-push-ups/
1 –Minute Push-up Test (This test is good for females only) Objective: and chest. To measure the strength and endurance of the upper muscles particularly the biceps Equipment: stopwatch, fitness mat Procedure: 1) Do some warm-up activities.
- Lie the facedown with both hands on the floor keeping the thumbs in line with the shoulders, while knees on kneeling position with straighten flat on the floor or cross
- legs raise higher.Straighten the back.
- Do the starting position by pushing the upper body off the floor.
- Lower the body by bending the arms and the elbow maintaining the right angle position.Record the number of completed push-up with a minute. Video Link Tutorial:^ 7)^ You are free to perform the male’s push-up if you find it easier. https://www.youtube.com/watch?v=nYaKp54oBZ Classification / Norm: Score Standard^ Women’s Push-up Interpretation 45 33 – above25 – 32 Above AverageExcellent 32 18 – 2412 – 17 (^) Below AverageAverage (^10) Cannot Execute11 and below Needs ImprovementPoor Source: https://kinesiologists.ca/wp/pt-store/free-resources/assessment-push-ups/
Trunk Lift Test Objective: and endurance To measure trunk extensor strength, flexibility Equipment:Procedure (refer to textbook p. 365) ruler, fitness mat, assistant Video Link Tutorial:Classification Chart / Normative Rating: https://www.youtube.com/watch?v=IOt5VuO9G2o&t=8s Men’s Push-up MAPEH 10 Modular Supplement Page 5 of 13
How to measure flexibility? (You must perform all the flexibility tests below since each measures different parts of the body ability)
Sit and Reach or V-Sit Objective: To measure the flexibility of the hamstring muscles (back of the thigh) and to some degree of the lower back. Equipment : even floor, tape measure, ruler
Procedure
- Do stretching as warm up exercises.Sit on the floor with feet extended forward of 12 inches (30.48 cm) feet apart. Video Link Tutorial:Classification / Norms: : https://www.youtube.com/watch?v=I-1VQWTUlaQ Score Standard^ Sit and Reach Norm Interpretation 45 61 cm and above46 – 60.9 cm Very GoodExcellent 32 31 – 45.9 cm16 – 30.9 cm GoodFair Source:^1 https://phoenix.net.ph:9055/QRGenerate/index/a3adc9ac0 – 15.9 cm^ Needs Improvement
Zipper Test Objective:Equipment: To test the flexibility of the shoulder girdle ruler, assistant Procedure: For the Performer:
- Stand erect.Raise your right arm, bend your elbow, and reach down across your back as far as possible, extend your left arm down and behind your back, bend your elbow up across your back, and try to reach/cross your fingers over those of your right hand as if to pull a zipper or scratch between the
- shoulder blades.To test the left shoulder, repeat procedures 1 and 2 with the left hand over the left For the Assistant:^ shoulder.
- Observe whether the fingers touched or overlapped each other, if not, measure the gap between the middle fingers of both hands.
- Record the distance in centimeter and record the distance in centimeter.Scoring – record zipper test to the nearest 0.1 centimeter. Video Link Tutorial :Classification / Norm: https://www.youtube.com/watch?v=TsTUv-yeAb MAPEH 10 Modular Supplement Page 7 of 13
Score Standard^ Zipper Test Norm Interpretation 45 Fingers overlapped by 8 cm. or moreFingers overlapped by 5 – 7 cm. Very GoodExcellent 32 Fingers overlapped by 3 – 4 cm.Fingers overlapped by 1 – 2 cm. GoodFair 10 Just touched fingersDid not touch fingertips Needs ImprovementPoor Source: https://www.slideshare.net/hanneq1/physical-fitness-test-lecture (slide no. 18)
SKILL-RELATED FITNESS TESTS
- SPEED is the ability of the body to cover or move in a certain distance for a short period of time. How to measure speed?
30-METER SPRINT (Perform this fitness test instead of the 40-meter sprint in the textbook because the author of the book did not provide a Norm to interpret your fitness test result and there is no available norm in the internet)
Objective: To determine acceleration and running speed. Equipment: assistant stopwatch, open space which a measurement of 30 meters, Procedure: 1) Before you start, be sure to make a measurement of 30 meters distance long with 1.5 meter from the starting line to starting gate. Refer to the illustration above.
- Do some warm-up activities.At the “Go” signal, sprint from the starting line toward the finish
- line and make two trials.Use the stopwatch to record the time in minutes and seconds. Video Link Tutorial:^ 5)^ Record the faster time. https://www.youtube.com/watch?v=9VI4GO5JPIY MAPEH 10 Modular Supplement Page 8 of 13
Score^ Hexagon Agility Test Norm Standard Interpretation 45 5 seconds and below6 – 10 seconds Very GoodExcellent 32 11 – 15 seconds16 – 20 seconds GoodFair (^10) Over 25 seconds21 – 25 seconds Needs ImprovementPoor Source: https://phoenix.net.ph:9055/QRGenerate/index/a3adc9ac
- BALANCE is the capacity to maintain equilibrium even when moving. How to measure balance? Stork Stand Test Objective: To assess whole body balance ability Equipment:Procedure: (stop watch, assistantStated in the textbook, page 367) Video Reference: https://www.youtube.com/watch?v=cULsiZMA2oU Classification / Norm: Score 13 -14 y.o. 15 -16 y.o.^ Stork Tand Test Norm 17 y.o. & above Interpretation 45 881 – 100 sec61 – 80 sec 121 – 150 sec91 – 120 sec 161 – 180 sec121 – 160 sec (^) Very GoodExcellent 32 41 – 60 sec21 – 40 sec 61 – 90 sec31 – 60 sec 81 – 120 sec41 – 80 sec GoodFair Source:^1 https://phoenix.net.ph:9055/QRGenerate/index/a3adc9ac1 – 20 sec^ 1 – 30 sec^ 1 – 40 sec^ Needs Improvement
- COORDINATION is the capacity if the body to use all the senses, and its parts together to produce and execute smooth movements efficiently.
Coordination Tests below).^ How to measure coordination? ( Choose one of the following
Paper Juggling
MAPEH 10 Modular Supplement^ ^ Objective:^ To measure hand and eye coordination Page Lesson 1: Fitness Tests Management for Sustainable Health 10 of (^13) crafted by: Tchr. Bonee Esconde
Equipment: crumpled paper Procedure: 1) Have a crumpled papers (bond paper size)
- Once on the “Go” signal, juggle the crumpled paper from one palm to be catch to another palm.
- Make sure to execute it alternately not beyond 30 seconds.Once the never hits the paper, the test will stop, otherwise you can have three trials. Video Link Tutorial:^ 5)^ Record the number of times the performer hits the paper. https://www.youtube.com/watch?v=yjkb4LwYR9w Classification / Norm: Score Standard^ Paper Juggling Norm Interpretation 45 41 and above31 – 40 Very GoodExcellent 32 21 – 3011 – 20 GoodFair Source:^1 https://phoenix.net.ph:9055/QRGenerate/index/a3adc9ac1 – 10^ Needs Improvement Alternate Hand Wall Test Objective: To measure hand and eye coordination Equipment: assistant. tennis ball, smooth and solid wall, marking tape, ruler or meter stick, stopwatch, Procedure:
- A mark is placed a certain distance from the wall of 2 meters or 3 feet.
- The person stands behind the line and facing the wall.
- The ball is thrown from one hand in an underarm action against the wall, and attempted to be
- caught with the opposite hand.The ball is then thrown back against the wall and
- caught with the initial hand.The test can continue for a nominated number of attempts or for a set time period
- (e.g. 30 seconds).By adding the constraint of a set time period, you also add the factor of working under Video Link Tutorial:^ pressure. https://www.youtube.com/watch?v=Y6251vZ7RmA Classification / Norm: Score^ Alternate Hand Wall Toss Test Norm Standard Interpretation 45 More than 3530 – 35 Very GoodExcellent 32 20 – 2915 – 19 GoodFair Source:^1 https://www.topendsports.com/testing/tests/wall-catch.htmLess than 15^ Needs Improvement
10. POWER is the capacity to transfer force at a rapid pace. This is the product of strength and speed. MAPEH 10 Modular Supplement Page 11 of 13
- The partner/ assistant drops the ruler or meter stick with the zero point of the bottom
- part.Catch the stick or ruler with the thumb and the index finger. Video Link Tutorial^ 4)^ Perform it three times and record the average score in centimeter. : https://www.youtube.com/watch?v=-tczDfZAOAk Classification / Normative Rating: Score Standard^ Stick Drop Test Norm Interpretation 45 Less than 7.5 cm7.5 15.9 cm Very GoodExcellent 32 16 – 20.4 cm20.5 – 28 cm GoodFair 10 More than 28 cmDid not catch Needs ImprovementPoor Source: https://twitter.com/sccbs_pe/status/
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