Physical Activity
and Skills-Related
Fitness
Jeannie Coffey
Justin McNulty
Jacqueline Geller
Chapter 4:
Physical Activity
• Lesson 1: Physical Activity and SkillsRelated Fitness
• Target Group: Eighth Graders
What is Physical
Activity?
• Any form of movement whether purposeful
(as in exercise and sports/recreation) or
incidental (as when carrying out domestic
chores) that provides varying amounts of
exercise and benefits to one’s overall
health and fitness.
• 2 main classes of physical activity
– Lifestyle Activities
– Sports Activities
Lifestyle Activities
• Forms of physical activity that
are a normal part of your daily
routine or recreation and that
promote good health throughout
a lifetime
• Examples: climbing the stairs to
class, walking home from school,
etc.
Sports Activities
(3 Types)
• Individual Sports
• Partner/Team Sports
• Nature Sports
Individual Sports
• Skills-oriented activities that you can do
by your self. Many individual sports are
also called lifetime sports because they
are more likely than team sports to
become part of a person’s routine over
time.
– Examples: swimming, bicycling, golfing, etc.
Partner/Team Sports
• Activities carried out with a partner
or a team.
– Examples: tennis, racquetball, basketball
Nature Sports
• Activities in which there is some
interaction with one of the elements
of nature.
– Examples: Surfing, rock climbing
Skills-Related Fitness
(6 Measures)
• Agility
• Balance
• Coordination
• Speed
• Reaction Time
• Power
Agility
• The ability to control the body’s
movements and to change the body’s
direction and position quickly.
Balance
• The ability to remain upright either
while standing still or moving.
Coordination
• The ability to use two or more body
parts together well, or to use the
senses along with body parts.
Speed
• The ability to move a distance or
complete a body movement in a short
period of time.
Reaction Time
• The rate of movement once a person
realizes the need to move.
Power
• The ability to use force with great
speed.
How Do I Measure My
Fitness Skills?
Agility: Side Shuttle
• Prepare for the test by placing five lines
of masking tape on the floor, about three
feet apart.
• Start with your feet outside the first line
• Then slide back, until your other foot
passes over the first line. Only one foot
should cross the outside lines.
Side Shuttle Continued…
• Repeat, sliding across back as many times
as you can in ten seconds. Keep track of
your slides.
• Freeze in place when your partner yells
“stop.” Count one point for each line you
crossed
Agility Scoring (Males)
• Here are the scores to rate your
agility:
–
–
–
–
31 or more = Excellent
26-30 = Good
19-25 = Fair
Less than 19 = Needs Improvement
Agility Scoring (Females)
• Here are the scores to rate your
agility:
–
–
–
–
28 or more = Excellent
24-27 = Good
15-23 = Fair
Less than 15 = Needs Improvement
Balance: Body Balance
Part I
• You will need a yardlong piece of wood that
is 1-inch square.
• Place the stick flat on the floor. Stand so
that the balls of both feet are on the
stick and both heels are on the floor.
Body Balance Part I
Continued…
• Raise both heels off the floor while
keeping your balance on the stick for 15
seconds. Have a partner time you.
Keeping your arms straight out and
focusing on an immovable point in front of
you will help you balance. Place your heels
back on the floor.
• Repeat this step
Body Balance Part I
Scoring
• Score two points if you could balance
for fifteen seconds on your first try.
• Score one point if you could balance
for fifteen seconds on your second
try.
• If you were successful both times,
your score is three.
Body Balance Part II
• Stand on the stick with your foot
running lengthwise on it. Use the
foot you would balance on when you
kick a ball.
• Bring your other foot off the floor
and balance for ten seconds. Then
rise on your toes and balance for
another ten seconds.
Body Balance Part II
Scoring
• Score one point if you balanced for
ten seconds before rising on your
toes.
• Score one point if you balanced for
ten seconds on your toes.
• Score a bonus point if you were able
to maintain your balance for both.
Total Balance Scoring
• To rate your balance, add your scores
from Parts I and II.
–
–
–
–
6 = Excellent
5 = Good
3 or 4 = Fair
Less than 3 = Needs Improvement
Coordination: Stick Toss and
Catch
• This test requires three thin sticks or
dowels, each one to two feet long.
• Hold two sticks out in front of you, one in
each hand. Have a partner place the third
stick across the two you are holding.
Stick Toss and Catch
Continued…
• Toss the top stick in the air, causing it to
make a ½ turn. Then catch it with the
sticks in your hand.
• Repeat, tossing the stick five times each
to the right and left (for a total of ten
tries.)
Coordination Scoring
• Score one point for each time you
caught the stick.
–
–
–
–
9-10 = Excellent
7-8 = Good
5 or 6 = Fair
Less than 4 = Needs Improvement
Speed: Short Sprint
• You will need a partner with a stopwatch
and a yardstick.
• Start off a few steps behind a starting
line.
• When your partner signals you to go, begin
running as fast as you can. As your feet
pass the starting line, your partner will
begin timing you.
Short Sprint Continued…
• Your partner will yell “stop” exactly three
seconds later, then mark the spot where
you were. Slow down gradually to a stop.
• Measure how far you ran from the starting
line
Speed Scoring (Males)
• Your score is the distance you
covered in the three seconds after
crossing the finish line.
–
–
–
–
24 or more = Excellent
21-23 = Good
16-20 = Fair
Less than 16 = Needs Improvement
Speed Scoring (Females)
• Your score is the distance you
covered in the three seconds after
crossing the finish line.
–
–
–
–
22 or more = Excellent
19-21 = Good
15-18 = Fair
Less than 15 = Needs Improvement
Reaction Time: Yardstick
Drop
• You will need a yardstick
• Have a partner hold the top of the
yardstick (at 1”) between the thumb and
index finger.
• Place your hand LOOSELY around the
yardstick at 24”—do not touch it! Allow
your arm to rest on the edge of a table.
Yardstick Drop
Continued…
• Be alert and focus on the stick. Your
partner will drop the stick without
warning. Catch the yardstick as soon as
you can.
Reaction Time Scoring
• Your score is the inch marked on the
yardstick where you caught it.
–
–
–
–
More than 21” = Excellent
19”-21” = Good
14”-18” = Fair
Less than 14” = Needs Improvement
Power: Standing Long
Jump
• Make a starting line on the floor.
• Begin by standing behind the line.
• Use your arms to swing your-self forward,
and jump as far as you can. Do not hop or
run before you jump, and keep both feet
together.
Standing Long Jump
Continued…
• Have a partner measure to find the
distance from the starting line to the spot
in which you landed.
• Measure to the spot closest to the
starting line where any body part touched
the floor
Power Scoring (Male)
•
•
•
•
More than 87” = Excellent
80”-86” = Good
70”-79” =Fair
Less than 70” = Needs Improvement
Power Scoring (Female)
•
•
•
•
More than 74” = Excellent
66”-73” = Good
58”-65” =Fair
Less than 58” = Needs Improvement
Developing A Fitness Plan
• Physical activity can help you build a
healthier lifestyle.
• Develop and follow a one week fitness plan
in which you utilize and enhance the six
fitness skill.
• Discover how much more confident you
feel about your skills after only one week!