For Psychologist

1. PHYSICAL
FITNESS&
WELLNESS
PE101
1. Basic concepts of Fitness and Wellness
2. 7 Dimensions of Wellness
3. Benefits of fitness and wellness
4. Components of Physical Fitness
5. Measurement and Evaluation in PE and Sports
6. Exercise Program
7. FITT Principle
8. Basic Principles of Exercise
9. Movement enhancement
-Locomotor & Non-locomotor skills
10. Tips

2. 1. Basic concepts of Fitness and Wellness
2. 7 Dimensions of Wellness
3. Benefits of fitness and wellness
4. Components of Physical Fitness
5. Measurement and Evaluation in PE and
Sports
6. Exercise Program
7. FITT Principle
8. Basic Principles of Exercise
9. Movement enhancement
-Locomotor & Non-locomotor skills
10. Tips

3. Why we need to exercise?

5. DOH

6. Unhealthy/Sedentary Lifestyle

9. Quality or state of being healthy

10. WELLNESS
a state of optimal well-being that
is oriented toward maximizing an
individual’s potential (Quality of
life)

11. “Quality of Life”
An individual with quality of life can enjoyably
do activities of life with little or no limitation
and can function independently. Individual
quality of life requires a pleasant and
supportive community.

12. 7 dimensions of WELLNESS
These dimensions are interrelated: one frequently affects the others.

13. PHYSICAL WELLNESS
dimension most commonly associated with
being healthy

14. EMOTIONAL WELLNESS
ability to understand your own feelings, accept
your limitations, and achieve emotional stability.

15. INTELLECTUAL WELLNESS
implies that you can apply the things you have learned,
create opportunities to learn more, and engage your mind
in lively interaction with the world around you.

16. SOCIAL WELLNESS
ability to interact effectively with other people
and the social environment.

17. SPIRITUAL WELLNESS
individual’s belief on the value of his life and
its basic purpose of existence

18. ENVIRONMENTAL WELLNESS
refers to the effect that our surroundings have
on our well-being.

19. OCCUPATIONAL WELLNESS
not tied to high salary, prestigious position, or extravagant
working conditions. Any job can bring occupational
wellness if it provides rewards that are important to the
individual.

20. 3. The Benefits of Fitness and Wellness
Improves and strengthens the cardio respiratory
system
Prevents or delays the development of high blood
pressure and lowers blood pressure in people with
hypertension
Helps prevent and control types of diabetes
Helps achieve peak bone mass in young adults
thereby decreasing the risk for osteoporosis

21. Improves posture and physical appearance
Helps maintain recommended body weight
Helps people sleep better
Relieves tension and helps in coping with life stresses
Extends longevity and slows the aging process
Improves and helps maintain cognitive function

22. Reduces feelings of depression and anxiety
Encourages positive lifestyle changes (improving
nutrition, quitting smoking, controlling alcohol and
drug use)

23. PHYSICAL FITNESS

24. PHYSICAL FITNESS
 Physical fitness pertains to the
body’s ability to function efficiently and
effectively with the least amount of
effort

25. A. Skill-Related Fitness
Agility
Balance
Coordination
Power
Reaction time
Speed
Those aspects of fitness which form the basis for successful sport or
activity participation.

26. 1. AGILITY
 The ability to change
the position of your body
quickly and to control your
body movements
Shuttle Run, Illinois Agility
Test, Cone Drills Test

27. 2. BALANCE
 The ability to keep an
upright posture while
standing still or moving
Standing Balance Test,
Balance Beam Test, Stick
Balance

28. 3. COORDINATION
 The ability to use your
senses together with your
body parts, or to use two or
more body parts together
Wand Juggling, Alternate
Hand-Wall Test

29. 4. POWER
 The ability to use
strength quickly. It involves
both strength and speed.
Standing Long Jump, Vertical
Jump, Chest Pass

30. 5. REACTION TIME
 The amount of
time it takes to move
once you realize the need
to act
Coin Catch, Stick Drop

31. 6. SPEED
 The ability to perform
a movement or cover a
distance in a short period of
time
50m Sprint

32. B. Health-Related Fitness
Cardio-respiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
Those factors that are related to how well the systems of
your body work

33. 1. CARDIO-RESPIRATORY
ENDURANCE
Is the ability to exercise your entire body
for a long period of time
Bleep Test, 3-min Step Test,
1km run/walk

34. 2. MUSCULAR STRENGTH
 The amount of force
your muscles can produce.
Strength is often measured
by how much weight you
can lift.
Push-up, Crunches, Pull-ups,
Weight Lifting

35. 3. MUSCULAR ENDURANCE
 Is the ability to use your muscles many
times without tiring.
Push-up, Crunches, Pull-ups,
Weight Lifting

36. 4. BODY COMPOSITION
 The amount of fat cells
compared with lean cells in the
body mass
Body Mass Index, Used of
Caliper

37. 5. FLEXIBILITY
 The ability to use your joints fully through a
wide range of motion.
Sit and Reach

38. MEASUREMENT AND EVALUATION
in PE and SPORTS
Test. Refers to instrument, protocols, or techniques used to
measure a quantity and quality of properties or attributes of
interest.
Measurement. Is the process of collecting data on the
property or attribute of interests.
Evaluation. Is the process of interpreting the collected
measurements and determining some worth or value.
Evaluation can also be called assessment.

39. Test, measurement, and evaluation are interrelated but
not synonymous
In summary, tests a tools or instruments of
measurement; measurement is major step in
evaluation, and evaluation in an all-encompassing
process that makes qualitative decisions based on the
data gathered from the tests and measurements.

40. MEASUREMENT AND EVALUATION
in PE and SPORTS
Anthropometry
anthropos, "human", and metron, "measure")
 Anthropometric Measurements are used to assess the size,
shape and composition of the human body.
 Height, Weight, Waist, Hips, WHR, Arm Span, Sitting Height,
Body Fat, BMI

41. WAIST and HIP Measurement
Waist circumference should be measured at the
midpoint between the lower margin of the least
palpable rib and the top of the iliac crest, using a
stretch‐resistant tape .
Hip circumference should be measured around the
widest portion of the buttocks, with the tape
parallel to the floor.
For both measurements, the subject should stand
with feet close together, arms at the side and body
weight evenly distributed, and should wear little
clothing.

42. WAIST and HIP Measurement
The subject should be relaxed, and the
measurements should be taken at the end of a
normal expiration.
Each measurement should be repeated twice;
- if the measurements are within 1 cm of one another,
the average should be calculated.
- if the difference between the two measurements
exceeds 1 cm, the two measurements should be
repeated.

45. Health-Related Fitness Tests
SIT AND REACH
Gradually reach forward
three times, the third time
stretching forward as far as
possible for at least 2
seconds. Be sure that
during the reach you keep the
backs of the knees flat
against the floor.

46. Health-Related Fitness Tests
SHOULDER FLEXIBILITY
Measure the distance to the
nearest half-inch. If your finger
overlap, score as plus. If they
fail to meet, score as a minus;
use zero if your fingertips just
touch.

47. Health-Related Fitness Tests
CARDIORESPIRATORY FITNESS
 1st to 10th lap; 10 sec travel time, with 5
sec rest/interval.
 11th 20th lap; 10 sec travel time, with
only 3 sec rest/interval.
 21st onward; 10sec, with no rest
 If the line is not reached in time, the
student will be out of the activity and
record the number of completed laps.

48. Health-Related Fitness Tests
FLEXED ARM SUPPORT (STATIC)
Women: Support the body in a push-up position
from the knees. The hands should be outside
the shoulders, the back and legs straight. Lower
the body until the upper arm is parallel to the
floor or elbow is flexed at 90 degrees.
Men: Use the same procedure as for women
except support the push-up position from the
toes instead of the knee. (same position as for
90 degree push-up.) Hold the 90-degrees
position as long as possible, up to the 35
seconds.

49. Health-Related Fitness Tests
CURL UPS
Make two tape marks 4 ½ inches apart or
lay a 4 ½-inch strip of paper so that the
finger tips touch one tape mark (or other
side of the paper).
Keeping your heels in contact with the
floor, curl the head and shoulders forward
until your fingers reach 4 ½ inches (other
side of the strip)

50. Health-Related Fitness Tests
PUSH UPS
Make two tape marks 4 ½ inches apart or
lay a 4 ½-inch strip of paper so that the
finger tips touch one tape mark (or other
side of the paper).
Keeping your heels in contact with the
floor, curl the head and shoulders forward
until your fingers reach 4 ½ inches (other
side of the strip)

51. Skill-Related Fitness Tests
1. REACTION TIME: Coin Snatch & Stick Drop Test
2. BALANCE: Stork Stand Test
3. AGILITY: Illinois Agility Test
4. SPEED: 50 Yard Dash
5. COORDINATION: Alternate Hand-wall Toss Test & Wand
Juggling
6. POWER: Vertical Jump

52. EXERCISE PROGRAM
 Factors to Consider Before Engaging in a Physical Activity / Exercise
1. Medical Readiness
• PAR-Q Physical Activity Readiness Questionnaire
2. Shoes for Effective and Safe Exercise
3. Appropriate Clothing
4. The Three Components of the Daily Activity Program
• Warm – Up (Dynamic) 10min
• Work – Out (Apply FITT) 30-45min
• Cool – Down (Static) 5min
5. Soreness and Injury