GRADE 7 : LECTURE 1- PE
PHYSICAL FITNESS
• Set of abilities that one possesses in order to perform physical activities.
• Ability to function efficiently and effectively, to enjoy leisure, to be healthy, to resist disease and to cope with
emergency situations.
• Ability to carry out daily tasks with vigor and alertness without under fatigue and with ample energy to enjoy
leisure time pursuits and to meet unforeseen emergencies.
• Our ability to carry out daily tasks and routine physical activities without undue fatigue
Physical activity is any body movement produced by the contraction of skeletal muscles those results in a
substantial increase in energy expenditure.
3 major components of physical fitness:
1. HEALTH RELATED PHYSICAL FITNESS (HRPF)- Involves exercise activities that you do in order to try to
improve your physical health and stay healthy particularly in the categories of cardiovascular endurance,
muscle strength, flexibility, muscular endurance and body composition
Parameters:
a. Body Composition- relative percentage of body fat compared with lean body mass.
b. Muscular Strength – the amount force that can be produced by a single contraction of muscle
c. Muscular Endurance- ability of a muscle group to continue muscle contraction over a length of time. ( sit ups
) 1min.
d. Cardiovascular Endurance ( aerobic fitness)- the ability of the circulatory system to supply oxygen to working
muscles during exercise.
e. Flexibility- ability to use one’s joints fully in normal range of motion.
2. SKILL RELATED PHYSICAL FITNESS (SRPF)- consists of components that have a relationship with
learning motor skills quickly and the ability to achieve a high level of performance in sports.
- Skill related fitness includes training to improve speed, agility, balance, coordination, power, and reaction
time. - ----These are usually used to help athletes improve performance for their particular sport or activity.
Parameters:
1. Speed- ability to perform a movement or cover a certain distance in a short period of time.
2. Reaction time- the amount of time it takes to move once you realize the need to act.
3. Agility – ability to change the position of one’s body quickly and to control one’s body movements.
4. Balance- the ability to maintain equilibrium while stationary or moving.
5. Coordination- the ability to use the body parts and senses together to produce smooth efficient movements.
6. Power- the product of strength and speed
3. PHYSIOLOGICAL FITNESS- relates to biological systems that are influenced by ones level of habitual
physical activity. Unlike HRF and SRF which can be measured through performance tests using hand held or
portable device, PF is measured using more expensive and in a laboratory or medically supervision.
(Strength) 90 DEGREES PUSH – UPS GIRLS BOYS
Needs Improvement 3 Below 12 Below
Very Low Performance 4 – 6 13 – 15
Low Performance 7 – 9 16 – 18
Normal/Medium 10 – 12 19 – 21
High Performance 13 – 15 22 – 24
Very High Performance 16 – 18 25 – 27
Excellent Performance 19 – 21 28 – 30
Target: Age 13 – 16 10 – 14 19 – 24
CURL – UPS GIRLS BOYS
Needs Improvement 15 Below 22 Below
Very Low Performance 16 – 18 23 – 27
Low Performance 19 – 21 28 – 32
Normal/Medium 22 – 24 33 – 37
High Performance 25 – 27 38 – 42
Very High Performance 28 – 30 43 – 47
Excellent Performance 31 – 33 48 – 52
Target: Age 13 – 16 22 – 25 32 - 42
SIT – AND – REACH
Purpose – to test the flexibility of the lower back and extremities GIRLS BOYS
Beginner 38 Below 32 Below
Developing 39 – 44 33 – 38
Approaching Proficient 45 – 50 39 – 44
Proficient 51 – 56 45 – 50
Advanced 57 – 62 51 – 56
Target: Age 13 – 16 52 – 63 45 – 56
HEXAGON AGILITY TEST Secondary
Agility - is the ability to move in different directions quickly using a combination of balance,
coordination, speed, strength, and endurance.
GIRLS BOYS
Needs Improvement 27 seconds Above 29 seconds Above
Beginner 23 – 26 25 – 28
Developing 19 – 22 21 – 24
Approaching Proficient 15 – 18 17 – 20
Proficient 11 – 14 13 – 16
Advanced 10 Below 12 Below
Target: 13 – 16
(Cardiovascular endurance) 3-MINUTE STEP TEST
GIRLS BOYS
Needs Improvement 83 – 89 84 – 91
Below Normal 90 – 96 92 – 99
Normal 97 – 103 100 – 107
Above Normal 104 – 110 108 – 115
Target: 13 – 16 100 – 111 102 – 115
ZIPPER TEST centimeters
0 Did not touch fingertips
1 Just touch fingertips
2 Fingers overlapped by 1 – 2
3 Fingers overlapped by 3 – cm
4 Fingers overlapped by 5 – cm
5 Fingers overlapped by 8 and more
Target: Age 13 – 16
PAPER JOGGLING Coordination – The ability to use the senses with the body parts to perform motor tasks
smoothly and accurately.
0 – 1 Needs Improvement
2 Poor
3 Below Average
4 Average
5 Above Average
6 Excellent
Target: Age 13 – 16
STORK BALANCE Balance – is the maintenance of equilibrium while stationary or while moving.
Needs Improvement 15 Below
Beginning 16 – 20
Developing 21 – 24
Approaching Proficient 25 – 29
Proficient 30 – 34
Advanced 35 Above
Target: Age 13 – 16
STICK DROP TEST Reaction Time – The amount of time it takes to respond to a stimulus.
Needs Improvement 16 inches Below
Beginning 13 – 15 inches
Developing 10 – 12 inches
Approaching Proficient 7 – 9 inches
Proficient 4 – 6 inches
Advanced 1 – 3 inches
Target: Age 13 – 16
Speed – is the ability to perform a movement in one direction in the shortest period of time; ( 40 meter sprint)
Power – is the ability of the muscle to transfer energy and release maximum force at a fast rate. ( Standing Long Jump)
