Internal Circulation

STANDARD OPERATION PROCEDURE (SOP), GUIDANCE, RULES & REGULATION.

STANDARD PHYSICAL FITNESS EXERCISE PROGRAMME (FIT) LOWER & UPPER PRIMARY

Definition of Physical Fitness

Physical fitness comprises of two related concepts: general fitness (a state of health and wellbeing), and specific fitness (a task-oriented definition based on the ability to perform specific aspects of sports or occupations). Physical fitness is generally achieved through correct nutrition, exercise, and enough rest.

Golds
Students will be knowledgeable and eveready to perform all fitness activities at the same time to increase and mantain level of physical fitness to the max.

Objectives
Students will : 1. 2. 3. 4. 5. Know the importance of physical fitness; Able to do all exercise recuired by the school for any programme; To analyse, intepreat and keep all students physical fitness record; To follow up and take any nessessary measure to increase individual (students) physical fitness from a systematic planning. To recognized level of individual (students) fitness according to current performance.

Procedure
All students are compulsory to undergo all physical fitness test proposed in this guide book. All technique and procedure are various by age, students ability and to consider equipment and place during the exercise. Exercise can be done during or after the Physical Education class. However, exercise must be completed at the same day. Teacher will train the students first and students are encouraged to do the exercise individually, with peers or family members. This exercise have to be done according to sequence continuesly. The exercise are as follow; Lower Primary 1. 400 meter 2. Bend & bounce 3. Half squat Upper Primary 1. 2. 3. 4. Bench step up ( 3 minutes ) Push up ( 1 minute ) Partial Curl Up (1 minute ) V sit reach (1 minute)

** Body Mass Index (BMI) must be taken before undergoing this programme.

Preparation
1. Proper warm up

Safety
1. Exception will be given to students; (a) Who are diagnost unfit by the doctor to do physical exercises. (b) Kronic disease. (c) Not fit during the session. 2. All equiptment must be functional and in a good condition. 3. Save place and suitable for the exercises. 4. Wear proper attire. 5. Proper warm down after the exercise.

Record
1. All exercises must be recorded using the standard form provided 2. Teacher will validate all exercises and write remarks on the standard document provided for further follow up. 3. Teacher will prepare a report for each students for school based assesment purposes.

Test:
Body Mass Index (BMI-for-age)

Purpose:
To examine the body composition

Level:
Primary 1 Primary 6

Gender:
Male & Female

Equipment:
1. Altimeter 2. Weight scales 3. Skor form

Coordination & Organization :

Measurement must be taken before the FIT programme begins.

Procedure:
1. Measure students weight 2. Culculate the BMI using the formula

Body Mass Index =

Weight (kg) Tall (m) x Tall (m)

3. Refer table below to identify the body weight composition.

Male Age 9 10 11 12 13 14 15 16 17 Female Age 9 10 11 12 13 14 15 16 17 Less (Kg) <14.8 <14.0 <14.4 <14.8 <15.3 <15.8 <16.3 <16.8 <17.3 Normal 14.8 - 19.2 14.0 - 19.9 14.4 - 20.8 14.8 - 21.6 15.3 - 22.5 15.8 - 23.2 16.3 - 24.0 16.8 - 24.5 17.3 - 25.2 Risk of overweight >19.2 - 21.8 >19.9 - 22.9 >20.8 - 24.0 >21.6 - 25.2 >22.5 - 26.2 >23.2 - 27.2 >24.0 - 28.0 >24.5 - 28.8 >25.2 - 29.6 Overweight >21.8 >22.9 >24.0 >25.2 >26.2 >27.2 >28.0 >28.8 >29.6 Less (Kg) <14.0 <14.2 <14.6 <15.0 <15.4 <16.0 <16.6 <17.2 <17.8 Normal 14.0 - 18.6 14.2 - 19.4 14.6 - 20.2 15.0 - 21.0 15.4 - 21.8 16.0 - 22.6 16.6 - 23.4 17.2 - 24.2 17.8 - 24.8 Risk of overweight >18.6 - 21.0 >19.4 - 22.2 >20.2 - 23.2 >21.0 - 24.2 >21.8 - 25.2 >22.6 - 26.0 >23.4 - 26.8 >24.2 - 27.6 >24.8 - 28.2 Overweight >21.0 >22.2 >23.2 >24.2 >25.2 >26.0 >26.8 >27.6 >28.2

(Reference: National Centre For Chronic Disease Prevention And Health Promotion 2000)

Test:
Bench Sit Up (3 minutes)

Purpose:
Assessing the cardiovascular immune

Level:
Upper primary

Gender:
Male & Female

Equipments:
1. 2. 3. 4. Bench - 30.5 cm height Stopwatch Recording Form Recording or Metronome

Modus Operandi:
1. Peer activity 2. Students stand up straight with left or right leg placed on the bench. 3. Students will start the exercise when teacher give the go signal and go up and down the bench for 3 minutes. 4. Once finish, student will sit instantly. 5. The pulse rate will be observe after 5 second the excersis finished. The rate will be taken in 1 minute period.

Test:
Push Up (1 Minute)

Purpose:
Assess the resilience and strength of the hand and shoulder muscles

Level:
Upper Primary

Gender:
Male

Equipments:
1. Flat & open space 2. Stopwatch 3. Recording Form

Modus Operandi:
1. 2. 3. 4. 5. 6. Peer activity Straight body position with body weight supported by your arm and your toes. Lower your body by bending your elbows until the chest touches the flat space. Straighten your hand to go back to the current position. Continue the excersis for 1 minute. Count and record how many push up in 1 minute.

Ready

Lower your body 1 complete push up

Straighten your hands

Test:
Half Push Up (1 Minute)

Purpose:
Assess the resilience and strength of the hand and shoulder muscles

Level:
Upper Primary

Gender:
Female

Equipments:
1. Flat & open space 2. Stopwatch 3. Recording Form

Modus Operandi:
1. 2. 3. 4. 5. 6. Peer activity Straight body position with body weight supported by your arm and your toes. Lower your body by bending your elbows until the chest touches the flat space. Straighten your hand to go back to the current position. Continue the excersis for 1 minute. Count and record how many push up in 1 minute.

Ready

Lower your body 1 complete push up

Straighten your hands

Test:
Partial Curl Up (1 minute)

Purpose:
Testing the resilience and strength of abdominal muscles

Level:
Upper Primary

Gender:
Male & Female

Equipments:
1. 2. 3. 4. 2.5 cm-sized sticky tape Measuring tape Stop watch Recording Form

Modus Operandi:
1. Stick the tape in parallel on the floor on the left and right. The distance between the tape is 10 cm 2. Students will lie down with their knee bend 90 degree and their heel touching the floor. 3. Do not close your leg. 4. Straighten your hands and fingertips touching the first sticky tape. 5. lift your shoulder and curled your body slowly and touch the second sticky tape. 6. Repeat the activity for one minute. 7. Teacher will count and record students achievement for that period. 8. End the session immediately if the students : 1.1 Feeling uncomfortable 1.2 Hands / fingers didnt touch the second tape 1.3 Heel is lifted by the students

Ready

Curl Up 1 complete curl up

Starting position

Test:
V Sit Reach

Purpose:
Measuring the flexibility

Level:
Upper Primary

Gender:
Male & Female

Equipments:
1. Measuring device 2. Scores form

Modus Operandi:
1. Use the measuring device provided. 2. Pupils in sitting position with leg straighten in front. Palm on the other palm and in straigh position parralel with students knee. 3. Bend the back part of the body slowly and try to reach the maximum / furthest point on the measuring device. 4. Stay on that particular point for 3 second. 5. 3 tries will be given to all students. The best reading in all 3 attempt will be taken and be recorded.

Ready

Reach

Rest

STANDARD PHYSICAL FITNESS EXERCISE PROGRAMME (FIT) NORMS FOR UPPER PRIMARY ONLY (PRIMARY 4,5 & 6)
Score Bench Step Up Push Up Partial Curl Up V-Sit Reach Score Bench Step Up Push Up Partial Curl Up V-Sit Reach Score Bench Step Up Push Up Partial Curl Up V-Sit Reach Score Bench Step Up Push Up Partial Curl Up V-Sit Reach Score Bench Step Up Push Up Partial Curl Up V-Sit Reach Score Bench Step Up Push Up Partial Curl Up V-Sit Reach 5 MALE 10 YEARS OLD 4 71 - 92 7 - 22 18 - 26 32 - 36 3 93 - 117 5-6 8 - 17 25 - 31 2 118 - 142 1-4 1-7 19 - 24 2 124 - 150 1-8 1-6 18 -33 2 125 - 148 1-5 1 -7 17 - 24 2 130 - 153 1-8 1-6 17 -23 2 125 - 149 1 -5 1 - 11 19 -24 2 138 - 167 1 -9 1 - 14 18 - 24 1 143 and above 0 0 18 and below 1 151 and above 0 0 17 and below 1 149 and above 0 0 16 and below 1 154 0 0 16 and below 1 150 and above 0 0 18 and above 1 168 and above 0 0 17 and below

70 and below 23 and below 27 and below 37 and below

FEMALE 10 YEARS OLD 5 4 3 75 and below 74 - 95 96 - 123 31 and above 21 30 9 - 20 29 and above 19 - 28 7 -18 37 and above 31 - 36 24 - 30 MALE 11 YEARS OLD 5 4 3 75 and below 76 - 99 100 - 124 25 and above 16 - 24 6 - 15 29 and above 19 - 28 8 - 18 38 and above 32 - 37 25 -31 FEMALE 11 YEARS OLD 5 4 3 82 and below 83 - 99 100 - 129 30 and above 20 - 29 9 19 29 and above 20 - 28 6 - 19 38 and above 32 - 37 24 - 31 MALE 12 YEARS OLD 5 4 3 71 and below 72 - 123 100 - 124 28 and above 17 - 27 6 - 16 35 and above 24 - 34 12 - 23 39 and above 33 - 38 25 - 32 FEMALE 12 YEARS OLD 5 4 3 77 and below 78 - 107 108- 137 29 and above 20 -28 10 - 19 29 and above 28 - 31 15- 27 39 and above 33 - 38 25 - 32

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RESULT AFTER DOING ALL 4 ACTIVITIES, TEACHER WILL REFER TO THIS MARKING SCALE TO DETERMINE THE LEVEL OF FITNESS FOR SCORING PURPOSES. BIL. 1. 2. 3. 4. 5. OVERALL TOTAL SCORE 18 - 20 MARKS 15 - 17 MARKS 10 - 14 MARKS 7 - 9 MARKS 4-6 GRED A B C D E REMARKS EXCELLENT VERY GOOD GOOD MEDIUM WEAK

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REMARKS FOR PHYSICAL FITNESS TEST SCORE PUSH UP TEST SCORE 5 4 3 2 1 REMARKS Congratulations. Maintain your physical fitness and continue with the regular training. Maintain your physical fitness and continue with regular training and increase the activity from time to time. Increase your physical fitness and continue the training and increase the activity from time to time. You need to improve your physical fitness. Please consult your Physical Education teacher. You need to work out using special training to build you muscle strength and your endurance ability. Please consult your physical education teacher. PROPOSED ACTIVITIES Exercise three times a week for at least 20 minutes per session. Exercise three times a week for at least 30 minutes per session. Exercise four times a week for at least 20 minutes per session. Exercise four times a week for at least 30 minutes per session. Discipline yourself. Do push-ups for 5 minutes every morning and evening. The more frequent the better because frequency plays an important role in training. But most importantly, exercise everyday.

PARTIAL CURL UP SCORE 5 4 3 2 1 REMARKS Congratulations. Maintain your physical fitness and continue with the regular training. Maintain your physical fitness and continue with regular training and increase the activity from time to time. Increase your physical fitness and continue the training and increase the activity from time to time. You need to improve your physical fitness. Please consult your Physical Education teacher. You need to work out using special training to build you muscle strength and your endurance ability. Please consult your physical education teacher. PROPOSED ACTIVITIES Exercise three times a week for at least 20 minutes per session. Exercise three times a week for at least 30 minutes per session. Exercise four times a week for at least 20 minutes per session. Exercise four times a week for at least 30 minutes per session. Discipline yourself. Do the curl up exercise for 5 minutes every morning and evening. The more frequent the better because frequency plays an important role in training. But most importantly, exercise everyday.

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V-SIT REACH SCORE 5 4 3 2 1 REMARKS Congratulations. Continue with the activities and comply with the principles of the training. The level of your flexibility and can be further improved. Your level of flexibility is at a moderate level and you need to try harder. Try your best. Your level of flexibility need to be improved. PROPOSED ACTIVITIES Do flexibility activities frequently. Increase your efforts and do the activity frequently. A better level of fitness can be achieved by doing activities such as swimming and aerobics. Increase the level of the activities required frequently at least three times a week. You need to do activities that involved more flexibility movement.

BENCH STEP UP SCORE 5 4 3 2 REMARKS Congratulations. Keep it up. Increase your efforts to achieve better result. The level of your cardiovascular is moderate. Double your efforts to improve your cardiovascular endurance level of performance required. Your cardiovascular level need to be improved. PROPOSED ACTIVITIES Continue with the activities that comply with the training principles. Perform activities such as aerobics and jogging for at least three times a week. A better level of fitness can be achieved by doing activities like swimming. Activities such as cycling, jogging, skipping and playing soccer at least three times a week for 30 minutes regularly is good to increase your cardiovascular level. Perform activities that involve more frequent cardiovascular endurance, such as jumping, fast walking, and swimming. Get advice from the Physical Education teacher or physician.

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Reference. Modul Standard Kecergasan Fizikal Kebangsaan, Kementerian Pelajaran Malaysia 2011.

Prepared By, .. NUR MOHD IQWAN Curriculum Leader Physical Education SAPURA Smart School

Endorsed By, .. MUHAMMAD PUTERA Principal SAPURA Smart School

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