UNIT 5

IMPROVING PHYSICAL FITNESS: STENGTH,

FLEXIBILITY, AGILITY, BALANCE, &
COORDINATION
What is STRENGTH ?
Strength is the ability to move against a
resistance. It can be achieved through
participation in vigorous as well as
tension exercise. Basic consideration in
strength development are duration of
activity, distance, or height, speed and
weight.
Here are some exercises that will
improve the strength of the muscles of
the arms, shoulders, back, abdomen and
legs.
 With the right hand on the floor, lean the
body sideward right with head at level with
body, left arms and hand on sides. With
this position turn around walking with the
feet and with support hand.

COFFEE
GRINDER
 Squat and lean backward with hands and
feet as support. Head at same line with
neck and body. Walk backward in 16
counts. Walk forward 16 counts.

CRAB WALK
 Do the seal walk. In push-up position,
walk on hand and drag your legs.

SEAL WALK
 Jump into the air and click your heels
together twice before you land. Your feet
should be at least 3 inches apart when you
land.

DOUBLE- HEEL
CLICK
Assume a full squat positions. One leg is straight forward
with heel on the floor. Reserve leg positions, maintaining the
squat positions with one leg bent under the body and the
other leg straight forward. Repeat changing leg positions
and maintain body balance

The Russian
Bear Dance
 In a long sitting position with
legs slightly apart, lift legs of
the floor. These bring them
back to the floor. Lift both legs
off the floor and move them
slowly from side to side. Bend
knees a little and lift legs to a V
shape position. Bring arm
V- CUT forward.
 This is done with a partner. In
push-up positions, spread legs
apart. Lift legs of the
Wheelbarrow does on each side
of your body. Walk forward in
any direction with the helper’s
assistance. Doer and helper
HUMAN WHEELBARROWexchange roles .
 Opponents face each other,
lock wrist and pull to a
designed spot.

ARM PULL
 Using the 4 bases, walk feet up the
hands, then walk hands forward away
In a supine position, place a
from the feet. Repeat.
ball on the floor beyond the
head. Raise legs overhead to
reach and pick up the ball
using the feet. Return to
sitting position. Grasp the ball
with hands and place it back
on the floor overhead
BALL REACH INCHWORM
 This is performed by having the Execute prone lying. Hold the
students grasp their own hands ankles at the back with both
together. The object of the stunt hands, arch back, chin up. Rock
is to step through their own oneself forward and backward.
hands with both legs and step
back out again without breaking HUMAN ROCKER
the hold.

THREAD THE NEEDLE

 MAD CAT
On all fours ( kneeling position,
hands on floor, arms extended) In supine lying position knees slightly
arch your spine with head bent bent arms extended sideways, palm
down. Hold position. Relax and down, do leg lifts. Lift one leg at a
repeat. time, toes pointed. Return to starting
positions Lift both legs, toes pointed
and return them slowly to the floor.
Raise right leg upward and cross it
over left, touching the floor, then
return to starting position. Repeat with
SUPINE
left leg.
-LYING LEG
LIFTS
 Lying on the left side, up, on left
elbow, palm flat on the floor, legs
together, lift right leg up as far as
possible with toes pointed. Lower
same leg without touching the
other leg. Repeat several times.
Lie on right side and repeat the
same procedure, raising left leg.
Lift right and swing it forward and
backward. Lie on the right side and
SIDE-LYING LEG LIFTS
repeat.
In a supine lying position, hug
knees tightly close to chest and
rock your body to sitting
position. Return to lying
position, knees still hugged.
Repeat.
KNEES HUG-
ROCK
KNEE ELBOW TOUCH SHOULDER
With fingers behind the head, GIRDLE
1.Straddle standing position, circle
raise legs off the floor, toes
arms forward and backward.
pointed. Touch rights knee with
Increase the size of the circles
left elbow, then left knee with
right elbow. Repeat alternately 2. Place palms behind the neck.
Move elbow slowly backward and
without leg touching the floor.
back to starting position. With
arms in various angles above or
below the shoulder, circle arms
forward and backward.
 SHOULDER
GIRDLE
3. With arms in various angles above or below the shoulder, circle arms
foward and backward
4. With arms raised upward, move both arms slowly inward and outward
so that they cross overhead

5. With trunk bent forward, raise arms slowly sideward and cross them down in
front. Repeat
 SPINE AND PELVIC GIRDLE
1.In a straddle position, bend slowly sideward to the right and left, arms
overhead.
2. Bend forward slowly. Try clasping your ankles, then return to starting position.

3. With hands pulling each other in front, twist trunk slowly to the right
then to the left.
4.In long sitting position, raise arms and slowly glide hands on thighs and
legs until toes are touched. Return to starting position and repeat.

5. In straddle sitting position, slowly bend obliquely forward to the right

and touch toes of right foot. Return to starting position. Repeat to the left.

6.In straddle sitting positions, bend slowly forward trying to touch both feet.
This is difficult at the beginning. Do not push yourself too hard. The increase in
range should be gradual.
 SPINE AND PELVIC GIRDLE

7. Partners face each other in forward bent position, slight straddle. Place
palms on each other’s shoulder. Slowly start moving up and down.
8. Straddle back-to-back, both arms raised upward and wrists grasped
by player. I who bends forward carrying player 2 with extended legs and
head on the head of the carrier. Exchange roles.
9. In straddle-sitting position, feet touching, raised arms forward, grasp wrists.
Bend slowly forward one direction, then in opposite direction.
What is AGILITY ?
Agility is the ability to move one’s
body in different levels or in space
and a different directions.

Strength is shown in the changes in

height and distance, wherein
coordination is developed while
changing direction and timing.
Balance your right foot on a
Jump across two drawn line
line on the floor. Leap onto the
representing a brook. The brook
left foot so that it lands to the
will be wider at one end. Start
right side of line, leap across
the activity at narrow end. Each
the line onto the right foot ;
students jumps the brook over
land to the left side of the line.
and back along the full length.
Leap onto the left foot, landing
on the line.

LINE CROSSING THE BROOK

JUMP
Assume half- knee bend Students jump forward count 1;
position, with arms at sides. sideward right, et 2; backward,
Jump backward as far as et 3, sideward left, count 4;
possible, swinging arms reverse direction.
forcibly. Land with knees
slightly flexed.

JUMP SQUARE JUMP

BACKWARD
What is BALANCE AND
COORDINATION ?
Balance refers to the ability to
maintain body stability while
moving or standing
Coordination refers to the teaming
together of muscles and nerves in
order to accomplish an accurate
and well- time body movement
Hop backward on one foot for 5 Hold a volleyball in each hand.
hops . After the last hops, hold Beginning at the same time with
your balance for 3 second each hand. Bounce both balls at
the same time, at least knee
high. Bounce both balls 3 times
without losing control of them.

BACKWARD DOUBLE- BALL BOUNCE

HOP
Do a squat position. Place Assume half-knee bend position,
hands between knees, knees trunk slightly forward, hands on
apart and head up, Brace knees waist. Jump into the air while
against the elbows. Lean making a complete turn and land
forward, raise both feet off the on the balls of the feet. Repeat in
ground centering the body the reserve position.
weight and balance oneself on
this position for about 20
seconds.
TIP- UP DOUBLE- BALL BOUNCE
(STUNT)
Full knee bend, pull knees to the chest,
lower head to the knees and clasp around
them. Start rolling by pushing to the side
with arms and knees. Gain momentum.
Roll onto back to other side for a
complete turn. Continue rolling several
times. EGG
ROLL