1. Body Composition 2. Cardiorespiratory Endurance 3. Flexibility 4. Muscular Endurance 5. Muscular Strength

Module 1 Flashcards by Yevi aral na aral

PEH code

PATHFit 112

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Full name of sir

ARJAN GIL S. MENDOZA, CPAPHS

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Physical
Education is

“education
through the
physical”.

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plays an important
role in human
development and
continues to
expand at a fast
rate.

Physical
Education

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There are many
benefits of having
regular physical
activity. These
are:

Builds Self-Confidence,
Develops Motor Skills
Health and Nutrition
Relieves Stress

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alludes to the
capacity of your
body frameworks to
cooperate
effectively to
permit you to be
sound and perform
daily living
exercises.

Physical Fitness

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Physical fitness is
divided into ____________

five health-related components and six skill-related components.

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enhances one’s
performance in athletic
or sports events.

Skill-related fitness

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is the ability to
become and stay
physically healthy.

Health-related fitness

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fitness is focused
on factors that
promote optimum
health and prevent
the onset of
disease and
problems
associated with
inactivity.

Health Related Fitness

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HRF Components

Body Composition
Cardiorespiratory Endurance
Flexibility
Muscular Endurance
Muscular Strength

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ratio of your fat
mass to fat-free mass, is the
final component of health-related
physical fitness.

Body composition

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also called as cardiorespiratory
endurance or aerobic fitness
refers to ability of body to
efficiently and effectively intake
oxygen and deliver it to your
body’s tissues by way of the
heart, lungs, arteries, vessels,
and veins

Cardiorespiratory Endurance

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refers to ability of body to
efficiently and effectively intake
oxygen and deliver it to your
body’s tissues by way of the
_____, _______, _______, ________,
and _______

heart, lungs, arteries, vessels,
and veins

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refers to the ability
of joints to move through
unrestricted range of motion you.

Flexibility

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is the ability
of a particular muscle group to
exert force, continuously and
repetitively, over a period of
time.

Muscular endurance

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refers to your
ability to move and lift objects.

Muscular strength

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is the ability to perform during games and sports, also called performance fitness.

Skill related components are more relevant to certain athletes.

Skill related fitness has six components.

Skill Related Fitness

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Skill Related Fitness components

Agility
Balance
Coordination
Power
Reaction Time
Speed

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is the ability to move
quickly and to easily change
direction.

Agility

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is the state of
equilibrium. Refers to the
ability of the body position to
remain upright.

Balance

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is the ability to
execute smooth, accurate,
controlled motor responses
(optimal interaction of muscle
function).

Coordination

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combines speed and strength.

Power

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refers to how
quickly you can respond to an
external stimulus.

Study These Flashcards

Reaction Time

refers to the distance traveled per unit of time. It is how fast an object is moving

Speed

HOW TO ADMINISTER FITNESS TESTING?

The sequence of tests: 1.Anthropometric Test 2.Non-Fatiguing Tests 3.Agility and Coordination Test 4.Maximum power and strength tests 5.Sprint tests 6.Local Muscular Endurance Tests 7.Aerobic Capacity Tests

BMI

Anthropometric Test

Stick Drop Test, Stork Balance Test, Zipper Test, and Toe Touch Test

Non-Fatiguing Tests

Hexagon Agility Test, and Alternate-Hand Wall Toss

Agility and Coordination Test

Standing Long Jump Test (Broad Jump)

Maximum power and strength tests

40-meter Sprint Test

Sprint tests

Basic Plank, and Push Up

Local Muscular Endurance Tests

3-Minute Step Test

Aerobic Capacity Tests

An effort should be made to administer aerobic tests on a ________ day than the other tests if possible. If performed on the ______ day, aerobic tests should be performed _______, after an _________ rest period.

* different * same * last * adequate

ANTHROPOMETRIC TESTS

* BMI = weight (kg)/height (m)²

BMI =

weight (kg)/height (m)²

Non-Fatiguing Tests

* Stick Drop Test * Stork Balance Test * Zipper Test * Toe Touch Test

Procedure: The person to be tested stands or sits near the edge of a table, resting their elbow on the table so that their wrist extends over the side. The assessor holds the ruler vertically in the air between the participant's thumb and index finger, but not touching. Align the zero mark on the ruler with the participant's fingers. The participant should indicate when they are ready. Then, without prior warning, the assessor releases the ruler and lets it drop - the subject must catch it as quickly as possible as soon as they see it fall. Record in inches the distance the ruler fell (the level the participant grabbed the ruler). Repeat this procedure several times (e.g. 10 times) and take the average score.

Stick Drop Test

Procedure: Place the hands on the hips, then position the non-supporting foot against the inside knee of the supporting leg. The subject raises the heel to balance the ball of the foot. The stopwatch is started when the heel is raised from the floor. The stopwatch is stopped if any of the follow occur: * the hand(s) come off the hips * the supporting foot swivels or moves (hops) in any direction * the non-supporting foot loses contact with the knee. * the heel of the supporting foot touches the floor.

Stork Balance Test

Procedure: Stand straight. Lift your right arm, bend your elbow across your back, and stretch to the farthest that you can do. With your left arm, fold your elbow up across your back and attempt to reach the fingers of your right hand. This position makes you look like you are zipping something over your back. Do the same thing with your left hand. For the person who is administering the test, see whether there’s a gap or an overlapping with the fingers. If there’s an overlapping, there will be a positive score but if there’s a gap, measure the distance by putting a negative on it. And if the fingers touch, the score will be zero.

Zipper Test

Procedure: The subject stands erect, barefoot, and with feet slightly apart. The subject then bends at the waist to lean slowly forward to attempt to touch the ground with their fingertips, the hand flat with the finger outstretched. Bouncing and jerking are not allowed. The examiner holds a ruler on the ground, the zero mark at the ground level. The knees must be kept straight (the examiner may need to hold them to prevent any bending).

Toe Touch Test

Scoring: Measure the distance from the fingertips to the ground. The distance between the end of the fingers and the ground is measured with the ruler.

Toe Touch Test

If the subject can touch their toes or reach further, then you can do this test on a raised platform or step, and measure how far past the toes they can reach. Any distance further than the toes will be a negative score. Always perform this test under the same circumstances, a differing amount of warm-up can affect the results

Toe Touch Test

Agility and Coordination Test

* Hexagon Agility Test * Alternate-Hand Wall-Toss Test

Test layout: Using athletic tape, mark a hexagon (six sided shape) on the floor. The length of each side should be 18 inches, and each angle should work out to be 120 degrees

Hexagon Agility Test

Procedure: The participant begins with both feet together in the middle of the hexagon facing the front line. On the command 'go', they jump ahead across the line, then back over the same line into the middle of the hexagon. Then, continuing to face forward with the feet together, they jump over the next side and back into the hexagon. Continue this pattern for three full revolutions, continuing to face forwards throughout the test. Perform the test both clockwise and anti-clockwise

Hexagon Agility Test

Procedure: A line is placed on the ground a certain distance from the wall (e.g. 2 meters, 3 feet). The person stands behind the line and faces 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 a set period (e.g. 30 seconds).

Alternate-Hand Wall-Toss Test

Maximum power and strength tests

* Standing Long Jump Test

Procedure: The student stands behind a line marked on the ground with feet slightly apart. A two-foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backward. Three attempts are allowed.

Standing Long Jump Test

Sprint tests

* 40-METER SPRINT

Procedure: The test involves running a single maximum sprint over 40 meters, with the time recorded. A thorough warm-up should be given, including some practice starts and accelerations. Start from a stationary position, with one foot in front of the other. The front foot must be on the starting line. This runner should be stationary before starting. The person timing should stand at the finish line with one arm held high, and call ‘ready’ followed by a sweep down their arm quickly to start the subject (do not call out ‘go’ due to the time delay in the subject hearing the call). As the arm sweeps down, the tester should start the stopwatch which is held in the downward sweeping arm, and finish the stopwatch as their chest passes through the finish line.

40-METER SPRINT

Local Muscular Endurance Tests

* Basic Plank * Push Up

Procedure: The aim of this test is to hold an elevated position for as long as possible. Start with the upper body supported off the ground by the elbows and forearms, and the legs straight with the weight taken by the toes. The hip is lifted off the floor creating a straight line from head to toe. As soon as the subject is in the correct position, the stopwatch is started. The head should be facing towards the ground and not looking forward. The test is over when the subject is unable to hold the back straight and the hip is lowered.

Basic Plank

Scoring: The score is the total time completed.

Basic Plank

Procedure: You may choose which position you are comfortable with:

Push Up

Scoring Record the number of correct pushups performed

Push Up

Aerobic Capacity Tests

* 3-Minute Step Test

Before: Count the participant’s heart rate for 1 minute and record it in the RHR (resting heart rate). After: Count the participant’s heart rate for 1 minute and record it in the WHR (working heart rate).

3-Minute Step Test

Procedure: Begin by demonstrating the alternating stepping cadence to the subject. In time with the beat step one foot up on the bench (1st beat), step up with the second foot (2nd beat), step down with one foot (3rd beat), and step down with the other foot (4th beat.) The participant steps up and down on the platform at the given rate for a total of 3 minutes. The athlete immediately stops on completion of the test, sits down and remains still.

3-Minute Step Test

Module 1 Flashcards

(59 cards)