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Mapeh 9

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MAPEH 9

Activity 1: “SWEAT IT OFF!” (March 15&17, 2023)


Objectives:
In this activity, you will:
1. perform the physical fitness test and exercise, and
2. appreciate the benefits of physical activity and fitness.
Materials Needed:
• Yoga Mat
• Stop watch
• Meter stick/Tape measure
• 2 pieces of stones
Directions:
1. Perform the physical fitness test and exercise below.
2. Carefully analyze and properly execute the procedure of
each test.

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.

2. STANDING LONG JUMP


Objective:
To measure leg power.
Procedure:
1. Two successive fair trails, not including fouls, shall be
allowed within one testing period.
2. The measurement is made from the take-off line to the
heel of the foot closer to take off-line.
3. The use of tape measure or meter stick in inches to
measure the distance.

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.

5. THREE-MINUTE STEP TEST


Objective:
To measure the cardio respiratory endurance.8
Preparation:
Use a bench or stair with steps which measures around 35-40
centimeters high. Stop watch is also needed.
Procedure:
1. As soon as the signal start is given, step up and down
the bench for the duration of three minutes.
2. Upon the signal “Stop”, immediately feel your palpitation from the
carotid artery on the top of your throat.
3. Count your pulse rate in 10-second duration.
4. Upon identifying, multiply it to the constant 6.
5. Rest while remaining standing for 5 minutes.
6. After 5 minutes, the pulse rate will be taken again to check how
fast the heart can get back to normal,
following the same formula.
7. While performing, if shortness of breath, dizziness or any pain is
experienced, stop at once and record the time.

Accomplish the table by filling in the needed information. On the first


column are the types of physical fitness test. On the second column,
write the scores taken from each physical fitness test. On the third
column, identify whether you have achieved the performance target by
writing AT (Above Target) or BT (Below Target).
Name:

Age: Birthdate: Sex:


Weight: Height:
Physical Fitness Test Score REMARKS
AT-Above Target
BT-Below Target

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?

ACTIVITY 2: “DARE TO STRETCH!”


Objective: To identify the static and dynamic exercises.
Directions: Lists of exercises are at the center of the table. Group the following
according to Static Exercises in column A and Dynamic Exercises in
column B.
COLUMN A STATISTIC EXERCISES COLUMN B DYNAMIC
EXERCISES EXERCISES
Neck stretches

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?

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