Discussion

 
 
LESSON 1: FITNESS TESTS MANAGEMENT FOR SUSTAINABLE
HEALTH
 
REEXAMINING FITNESS LEVEL
   Can you still recall the different fitness components and its types?
 Physical fitness testing is a continuous process that leads to the awareness
on the importance of holistic wellness that focuses on the mind and body. It is not
only practiced in school, because all throughout our lives, physical fitness can be
done to assist many people to adapt a lifetime fitness goal. Recalling the different
components of fitness and its procedure contributes to the attainment of a personal
fitness plan.
                                                                   HEALTH-RELATED FITNESS
 
         A. BODY COMPOSITION
   This is the relative percentage of body fat compared to lean body
mass. How to measure body composition? Body Mass Index. This determines
one’s health fitness based from weight and Height results.
      Materials:
      Weighing scale
      Height Chart
Procedure:
      Get the height and body mass (weight) using the height chart and
weighing scale.
      For the weight, record the nearest 0.5 kg.
      For the h eight, record the nearest 0.1 cm. 
                                                    
 Classification:
Below 18.5    Underweight
18.5-24.9       Normal
25.0-29.9       Overweight
30.0-Above  Obese          

                BMI: Body mass  (in kg) divided by height in (meter squared)

                Example: 30kg  divide 120 meter squared = 30kg divide 1.44 = 20.83
( Normal)
 
        B.   MUSCULAR STRENGTH AND ENDURANCE
                    Muscular strength- this is the amount of force that a person can
produce in a single muscle contraction.
                    Muscular Endurance- this is the capacity of group of muscles to
contract over a long period of time.
          How to measure strength and Endurance
      Partial curl-ups- measure the strength and endurance of the
abdominal muscles that assists a person to uphold good posture. They
also prevent occurrences of lower back pains.
          Procedure:
1.        Do some warm-up activities.
2.        Lie down on the mat with knees bent about six inches apart
from the buttocks with feet slightly open.
3.        The partner will hold the feet of the performer and will count
the number of repetitions to be executed.
4.        Do the starting position by holding the knees firmly.
5.        Lower the body slowly until the tips of the fingers are about an
inch from the knees.
6.        Raise the body assuming the starting position.
7.        Repeat the movements as many times as you can. If the
performer stops, end the counting.
8.        Record the number of completed curl-ups.
       Precautionary Measures:
1.       Consider the health condition of the performer. If the student, for
example, is with scoliosis, do not give the trunk bending exercises.
2.       Stop the exercise if your abdominal muscles cannot take it anymore and
the back is experiencing too much pain.                                             
 
     Push –ups- measure the strength and endurance of the chest
muscles and the arms to withstand heavy tasks.
                         Procedure:
1.       Do some warm-up activities.
2.       Lie the body facing down with both hands on the floor keeping the
thumbs in line with the shoulders.
3.       Straighten the back and knees with legs slightly apart.
4.       Do the starting position by pushing the trunk off the floor.
5.       Lower the body by bending the arms at the elbow maintaining a
right angle position.
6.       Record the number of completed push-ups
       Precautionary Measures:
     If the upper body do not have enough strength to continue the activity,
stop and rest. Make sure to execute cool down exercises to loosen the muscles and
for the performer experience fatigue.
                                                      
   
        Trunk lift- measures the strength and flexibility of the muscles
in the lower back extensor to maintain a healthy back.
 
Material: ruler
     Procedure:

1.       Do some warm-up activities.

2.       Do the starting position: lie the body facing down with the arms and
hands on the sides.
3.      Lift the body slowly upward and measure the distance from the floor to
the tip of the chin ( make sure to keep the ruler one inch away from the chin to
prevent harm)
4.      Return to the starting position and execute two trials.
5.      Record the higher score to the nearest 0.1 centimeter.
      Precautionary Measure:

1.         Take the test slowly and make sure to control the lifting of the body.
2.         Do not go beyond 30 cm for it may cause problems in the back.
                                                            
 
   
1.   C. CARDIOVASCULAR ENDURANCE- This refers to the capacity
of the heart to effectively pump in order to meet the demands of
exercise.
          How to measure cardiovascular Endurance?
       1-kilometer Run/walk-measures the capacity of the heart, lungs,
circulatory system and muscles to transport and make use the oxygen
in the body during physical activities.
          Materials:
            Running area
            Stop watch
      Procedure:

1.         Do some warm-up activities.

2.         When the timer starts, run or walk the distance of 1 kilometer or 1,000
meters.
3.         The partner will monitor the number of covered laps.
4.         The performers are allowed to walk provided that the distance was
covered.
5.         Record the time in minutes and seconds.
     Precautionary measures:

1.        Drink plenty of water before and after running to condition the body.
2.        Do not run directly under the heat of the sun.
                                                                  
       
 1.   D.    FLEXIBILITY- this refers to the capacity to use the joints in its
normal range of movements. A person with a good flexibility can
undertake tasks efficiently with less risk of injury.
       How to measure flexibility:
        Shoulder Stretch- measures the flexibility of the shoulder joints.
            Procedure:

1.         Do some warm-up activities.

2.         Reach the back of the right shoulder with the right hand and place the
left hand behind and try to touch the fingers of the right hand.
3.         Do the same procedure with the left hand of the back of the left
shoulder.
4.         Record the score: passed or failed.
                                                              
       Sit and Reach- measures the flexibility of the muscles at the back
of the thigh (hamstring)
        Material:
            Tape measure
         Procedure:

1.        Do some warm-up activities.

2.        Sit on the floor with a tape measure between the legs.
3.        Place the tip of the heels exactly at the 50 centimeter point.
4.       Extend the arms forward over the tape measure and reach it with the
middle fingers. Hold the position for three seconds and let the partner record the
distance covered.
                                                                          
  
                                                                                   SKILL-RELATED FITNESS
 
       A. SPEED-is the capacity of the body to cover or move in a certain distance
for a short period of time.
 How to measure speed:
            40-meter Sprint
      Material: running area and stopwatch
      Procedure:

1.       Do some warm-up activities

2.        At the “GO” signal, sprint from the starting line toward the finish line
and make two trials.
3.        Use the stopwatch to record the time in minutes and seconds (record the
faster time).
                                                      
 

1.
1.   B. AGILITY- this is the capacity to control body movements and to
shift direction quickly from one place to another.
                    How to measure Agility?
1.     Hexagon Agility test
         Material: Stopwatch
                      Procedure:
1.      Do some warm- up activities.
2.      Stand in the Middle of a hexagon line.
3.      On the “GO” signal, with the both legs on one line and return to
the middle of the hexagon keeping both legs together.
4.      Complete three revolutions in both clockwise and counter
clockwise direction.
5.       Record the time once finished
                                  
         
            C. BALANCE
             This is the capacity to maintain equilibrium even when moving.
                How to measure balance:
       Stork stand test. This exercise measures the ability to balance in a
static position, improves performance, and reduces the risk of injury.
         Material:
       Stopwatch
         Procedure:
1.          Do some warm-up activities.
2.          Stand in one leg on the floor and the other leg flexed toward the knees.
3.          On the “Go” signal tiptoe the leg on the floor.
4.         Stop the timer when the performer loses balance and record the time in
minutes and seconds.
                                 
     
       D. COORDINATION
          This refers to the capacity of the body to use all the senses and its parts
together to produce and execute smooth movements efficiently.
                  How to measure coordination:
       Paper juggling- This exercise measures the ability to focus and
switch between tasks quickly.
       Materials:
          Crumpled paper
      Procedure

1.        Have a crumpled paper like a bond paper size.

2.        On the “GO” signal, juggle the paper from one palm to another.
3.        Make sure to execute it alternately.
4.        Record the number of times the performer hits the paper
                                                              
  
     E. POWER
This is the capacity to transfer force at a rapid pace. This is the product of
strength and speed.
                        How to measure power:
      Standing long Jump- this exercise measures and assesses strength
and leg power
       Materials:
        Tape measure
        Ruler
     Procedure:

1.       Do some warm-up activities

2.       Stand on the zero point of the tape measure.
3.       On the “GO” signal, flex the knees and swing the arms backward and
jump. Make sure to land both legs together.
4.        Measure the farther distance covered where the back of the heels landed.
                             
    
                   F. REACTION TIME
This is the capacity to respond quickly to stimulus.
                           How to measure reaction time:
       Stick drop test – This exercise measures the reaction time and
improves alertness and quickness of the eyes.
        Materials:
         Meter stick
         Arm chair
     Procedure:

1.       Sit in an armchair with the arm and elbow rested at the end of the
armchair.
2.       The partner drops the meter stick with the zero point at the bottom part.
3.      Catch the stick with the thumb and the index finger.
4.       Perform it three times and record the average score.
                                                                    
 
      LESSON 2: PREVENTION OF LIFESTYLE DISEASES
   
                                                                                                 Lifestyle diseases 
Lifestyle diseases are common nowadays because of the different risk that
that exposed many people to acquire such ailments. Yearly, the frequency or
number of people with lifestyle diseases increases. This is an alarming issue that
needs to be immediately addressed. It is very important to practice precautionary
 measures to prevent the occurrences of these diseases through involvement in
various physical activities or active recreation and changes in eating habits. The
following are the common lifestyle diseases:
 
             OBESITY
This is the excessive fat of a person gained from food or inactive
lifestyle. If a child is still obese at the age of 13, there is an 80% chance of
staying obese in his/her adult life. Likewise, if the parents are also obese,
there will also be a chance that their child will be obese because it is a
reflection of the family’s way of life. If it will not be given much attention,
Obesity may lead to high blood pressure, heart disease, diabetes, and other
ailments. Therefore, awareness of the daily calorie intake is necessary to
prevent such diseases.
 
          THE DON’T’S OF EATING
            Fitness and exercises are equally important. However, sustaining lifetime
fitness requires not only physically involvement but at the same time good eating
habits. Regular participation in vigorous physical activities and proper diet should
complement each other. It is important to have an intake of food that will provide
energy and not food that will harm the body and may also bring lifestyle diseases.
 
            Which of the following eating habits are you doing? These are poor eating
habits that should be avoided.

1.     Skipping Breakfast- breakfast is the most important meal of the day. A

person should make sure to have breakfast daily. A growing child especially must
practice healthy eating habits with the healthy eating plate. Choose low fat, sugar,
whole-grain breakfast cereal with low fat milk, and some fruits for a well-balanced
meal.
2.     Weight targets- Setting specific weight targets will put pressure and
stress to the person. It is best to focus on healthy eating habits and increasing the
physical activities to sustain the desired weight.
3.     Not eating fruits and vegetables- A person who refuses to eat fruits and
vegetables is prone to sickness. Creativity is the key to encourage a person to have
an intake of nutritious food. If a child’s poor eating habit is not corrected. It may
lead to health problems in the future.
4.      Night, social and emotional eating- unplanned eating must be avoided
to prevent unhealthy weight gain. Keep a checklist of food intake, the time of
eating, and the amount of daily food to identify the reason of consuming certain
food. This will help you monitor habitual eating and decrease unplanned eating.
Try other ways to cope with emotional distress.
 
How will you know if you are overweight or obese:
        Calculating Body Mass Index (BMI) will assess whether a person is
overweight or obese. The BMI of every person changes according to the age
and physical development.
 
         How to overcome obesity:
     
       Exercise daily- Start with a short, low intensity workout. Follow
the frequency, Intensity, Time and type (FITT) Principle. Keep track
of fitness goals with a notebook that serves as a record of the body’s
progression toward fitness.
     Avoid overeating- overeating is not a good habit. Make sure to eat
only during meal time. If in case you feel hungry, eat slowly and 
maintain healthy eating habits.
       Reduce passive pastimes- watching television and playing
computer hours per day for school-aged children and less than one
hour for preschoolers.
     Eat balanced meals- Eat variety of food from all groups daily.
Make sure to have intake of the six essential nutrients from the
following food: wholegrain bread, fruits, vegetables, meat, fish, and
dairy products.
 DIABETES
                   This pertains to a person’s condition wherein the amount of sugar
(glucose) in the blood is too high and the body cannot use it properly        because
it cannot enter the body’s cell. The fuel for energy cannot be used for work and
play.
                How to overcome diabetes:
                       Moderation in every task should be prioritized to develop healthy
practices. Active recreation of at least 30 minutes daily such as walking, jogging,
and running should be done. For teenagers, avoiding inactive recreation and
changing bad health habits should be encouraged both in school and at home.
                 HEART DISEASES
 The leading global cause of death and major disabilities are heart
diseases. These have various forms, causes, and treatments.  
      How to avoid heart problems:

1.       Adopt a healthy lifestyle.

2.       Have a diet rich in fruits, vegetables, and whole grains to protect the
heart.
3.      Practice regular physical involvement.
4.      Stay happy and avoid the stressors.
 
     LESSON 3: DYNAMIC SPORTS PARTICIPATION: INDIVIDUAL,
DUAL AND TEAM SPORTS
 
   
   CLASSIFICATION OF SPORTS
 
            A. INDIVIDUAL SPORTS
Require self-monitoring skills. Example of these is running, walking,
gymnastics, and swimming 
 
Athletics
                        The beginning of athletics started in the prehistoric times when
people use several skills for survival. Running and sprinting were practiced to
catch food for hunt. Over time, these skills were developed into sports
called individual sports.
                       The word Athletics comes from the Greek word athlos that means
“contest.” It is known to be the oldest sport.  Track and field is the other term for
athletics. It involves variety of events such as running, walking, throwing, and
jumping. The following are the different events in athletics.
             1.  Throwing Event: Discuss Throw
Equipments:
     Discuss
     Track and field or playing area
Procedure:
     In the field, mark a ring or circle, 8ft and 2 ½ in. in diameter.
    The thrower will grasp the discus, making the throwing hand flat with the
first joint of fingers the edges of the discus. (Make sure to spread fingers evenly to
cover the surface.)
    Swing and shift the body weight from right to left. You may do it several
times.
    Make the final swing and execute a follow-through once the discus is
thrown.
     Basic Rules:
     The throw must land on the sector and must be performed within the
circle.
     The performer must stay within the circle.
     A proper discus must be used.
                                                    
 
  
      2.   Running Event: Sprinting (100-200-, and 400- meter dash)
            Procedure:
      Do some warm-up activities.
      In the starting signal “On your mark,” the runner moves in front of the
blocks (solid base used to prevent slipping).
     On the signal “set,” the runner raises the hips and the knees should be
extended.
     On the signal “Go” the sound of the gun indicates a starting action to run
and sustain speed.
     On the finish line, the runner runs through the tape to determine who
finishes first.
                                                              
 
     3. Jumping Event: Long Jump
Skills Required:
     Speed and power
      Stages in Long Jump:
     Approach Run
     Takeoff
     Flight
     Landing
Procedure:
    Do warm-up activities.
    Be in a crouch down position with your feet slightly apart behind a line
mark.
    Take off. As you go higher, swing your arms and bend your knees to
deliver forward drive.
    Land in both feet without falling backward.
                              
 
    B. DUAL SPORTS
These are a partner play. To achieve the success of the game, co players
must attain a harmonious play and deal appropriately with each other.
            Badminton  
The sport badminton originated in India, which is known as Poona.
It is played over a net using a racket and a shuttlecock. Players must possess
speed, power, and good agility skills to win the game. It can be indoor or
outdoor played by men or women in singles or doubles match.
            In the 1660’s, battledore (old term for “raquet/racket”) and
shuttlecock was an upper class pastime in England. A contemporary of
badminton called “Poona” was played in (British) India in the 1800’s.
Facilities and Equipment
                            1. Court
The court is rectangular in shape with a measurement of 13.4 m
long and 6.1m wide. For singles the court is marked 5.18m wide. The
lines are preferably white or yellow to be identified easily.
                 
                           2. Post and Net
The post is 1.55 m in height and the net is made of fine cord of
dark color and even thickness. It has a depth of 760mm.
                       
                                3.  Shuttle
   The shuttle has sixteen feathers fixed to the base that is firmly
fastened with a thread. It has a length of 64-70mm with a base
of 25-28 mm in diameter. It has a weight of 4.74-5.5g.
                         
                               4.Racket
The racket is composed of the following parts:
      Handle- intended for the grip
      Stringed area- where the player hits the shuttle
     Head- bounds the stringed area
     Shaft- connects the handle to the head
     Frame- name given to the head, throat, shaft, and handle
     Throat- connects the head and the shaft
                                                      
 
 

               Types of Service:
1.      Long short- shuttle falls beyond the short
service line.
2.      Long high- shuttle falls within the rear
boundary
3.       Drive- a quick flip that makes the shuttle falls
directly to the designed spot. 
           Basic strokes
1.         Forehand stroke
It is performed to return the shuttle from the
right side of the body. The left foot is nearer is
nearer the net and the player swings the racket
back and makes a contact with the shuttle and
the weight I transferred to the left foot. Make
a follow- through with the arm and body
toward the direction of the shuttle.
2.         Backhand stroke
 It is performed to return the shuttle from the
left side of the body; it has the same strokes
with the forehand but reversed foot positions.
3.          Overhand stroke
It is performed to return a high shot. Arms and
shoulders are extended to reach the shuttle.
4.         Drop shot
It is performed by dropping the shuttle
immediately after it crosses the net.
5.         Drive
It makes the opponent run from side to side
because of the flat shot keeping the shuttle
low.
6.        Smash
It is an attack shot that requires power and
speed.
 
1.   C. TEAM SPORTS
  These are group activities where players are
organized into opposing teams who are
competing to win.
                   Football
                        Football is a team sport that requires speed,
power, agility, and coordination. It aims to send the ball
inside the goal of the opposing team. The players should
run and kick the ball without touching it. Both teams are
composed of eleven members, and the goalkeeper stays on
the goalpost to defend it from any attack coming from the
opponent.
                                                            
    
              How to start the game:
                      Preliminaries
The winner of the tossed coin determines the
first goal to attack in the first half of the
match. The other team takes the kickoff to
start the match. On the second half, the team
that wins the toss takes the kickoff. Teams
will also change ends and attack on the second
half.
                   Kickoff
This is done to start and restart the play
                          How to do kickoff:
      Players position in their own half field.
      The opponent of the team taking the
kickoff should observe 9.15 m away from the
ball.
      The ball is at the center of the mark
keeping it still.
      When the referee gives the signal, the ball
will be kicked forward.
     The first player to kick the ball must not
touch it the second time, unless it will be
kicked by another player.
     When the team scores a goal, the kickoff is
awarded to the other team.