PPMP Lecture Notes

Introduction

• Speaker: Amotejo
• Topic: PPMP (Physical Fitness Test)
• Introduced by Dr. Aparicio H. Miki

Purpose of the Physical Fitness Test (PFT)

• Establish testing protocols for special programs in sports (SPS) and K-12 education
• Determine a student’s level of physical fitness
• Categories tested:
  • Health-related fitness
  • Skill-related fitness

Health-Related Components

• Attributes to cope with daily living:
  • Cardiovascular endurance (stamina)
  • Muscular strength and endurance
  • Flexibility
  • Body Mass Index (BMI)

Body Mass Index (BMI)

• Definition: Body composition (fat vs. fat-free mass)
• Formula: Weight (kg) / Height (m^2)
• Classifications:
  • Underweight: < 18.5
  • Normal: 18.5 - 24.9
  • Overweight: 25.0 - 29.9
  • Obese: ≥ 30.0

Flexibility

• Definition: Range of motion of joints and muscles
• Tests:
  • Zipper Test: Measures shoulder girdle flexibility
    • Procedure: Stand erect, raise right arm, bend elbow, reach down across the back
  • Sit and Reach Test: Measures lower back and extremities flexibility
    • Procedure: Sit on floor, interlock thumbs, reach forward without bending knees

Cardiovascular Endurance

• Definition: Ability of heart and lungs to deliver oxygen to muscles
• Test: Three-Minute Step Test
  • Equipment needed: Stopwatch
  • Heights: 8 inches for elementary, 12 inches for secondary

Strength

• Definition: Muscle's ability to generate force
• Tests:
  • Push-Up Test: Measures upper body strength
    • Procedure: Standard push-up position, palms shoulder-width apart
  • Basic Plank: Measures core muscle strength
    • Procedure: Assume push-up position on forearms, maintain straight line

Skill-Related Components

• Definition: Abilities for good performance in sports

Speed

• Definition: Ability to perform movements quickly
• Test: 40 Meter Sprint
  • Equipment: Stopwatch, running area
  • Procedure: Stand behind line, crouched position, sprint on go signal

Power

• Definition: Muscle's ability to exert maximum force quickly
• Test: Standing Long Jump
  • Equipment: Tape measure
  • Procedure: Jump as far as possible from standing position

Agility

• Definition: Ability to move quickly in different directions
• Test: Agility Test
  • Equipment: Tape measure, stopwatch
  • Procedure: Run fast in one direction, then return quickly

Reaction Time

• Definition: Time taken to respond to a stimulus
• Test: Stick Drop Test
  • Equipment: 24-inch ruler
  • Procedure: Catch the ruler as it’s dropped without lifting elbow

Coordination

• Definition: Ability to perform motor tasks smoothly and accurately
• Test: Juggling
  • Equipment: Sipa or washer (20 pieces)
  • Procedure: Alternate hits with right and left palms, count number of hits

Balance

• Definition: Ability to maintain equilibrium
• Test: Stork Balance Test
  • Equipment: Flat, non-slip surface, stopwatch
  • Procedure: Balance on one foot, hands on hips, switch feet

Conclusion

• Importance of physical fitness tests in assessing students' health and sports capabilities.