Mapeh 9
Mapeh 9
Mapeh 9
1. CURL-UP
Objective:
To measure strength and endurance of abdominal
muscles.
Procedure:
1. Lie on the back with knees bent and lay flat on the floor.
The angle on the knees should be less than 90 degrees.
2. Extend both arms close to the knee.
3. Raise trunk bringing chest close to the knees exhaling
during the sit-up.6
4. Return to starting position. The shoulder should touch
down on the return.
5. Repeat the sit-ups as many as you can, but should stop
upon the completion of 50 curls-up.
3. PUSH-UP
Objective:
To measure upper-body strength, specifically the muscles
of the arms, shoulders, chest and back.
Procedure:
1. Place hands on the floor about shoulder width apart,
fingers pointing forward.
2. Extend leg behind, feet together and balance on toes. 7
Head is in line with the spine.
3. Tighten abdomen, tuck pelvis to maintain a straight
body.
4. Bend elbow to return to starting position.
5. Repeat all as many as you can. No rest in between
push-ups is allowed.
4. SHUTTLE RUN
Objective:
To measure agility.
Preparation:
You need a stop watch and 2 pieces of stones.
Draw a 2-feet parallel line 10 meters apart.
Name the two lines A (starting line) and B (turning line).
Procedure:
1. The performer positions behind the line A.
2. When the go signal is given, the performer will run from
line A to line B.
3. Upon reaching, the performer will pick the stone.
4. Repeat the process.
1. Curl-up (inches)
2. Standing Long (cm)
Jump
3. Push-up
4. Shuttle Run
5. 3 minutes step test (pulse rate 10sec. X 6)
Guide Questions:
1. What did the result of the Fitness Tests reveal about your present
fitness level?
2. Which test/s did you score satisfactorily? Poorly? What should you
do about it?
High Knees
Butt Kick
Squats
Lunges
Side Shuffles
Toe Touch
Trunk Stretches
Jumping Jacks
Arm Stretches
Guide Questions:
1. How can these exercises help you in attaining an improved way of life?
2. Does participation in these activities need to be highly competitive for
you to be a physically fit individual? Why or Why not?