MODULE 1

INTRODUCTION TO PHYSICAL EDUCATION

LEGAL BASIS OF PHYSICAL EDUCATION
1987 Constitution of the Phil.
Article XIV- The states that shall promote Physical Ed. and encourage sports program for the total
development of a healthy and alert citizenry. All schools, colleges, and universities, public and
private, shall undertake regular sports activities, athletic competitions in organized leagues, from
barrio, municipal, provincial, regional to national sports program, in cooperation with athletic
clubs and other sectors”.

Physical Education should pursue the following:

1. Improvement and maintain of physical fitness.
2. Enhancement of critical thinking.
3. Further development and refinement of skills in sports, dance, and, and recreation.
4. Better understand of oneself and other for effective living.
5. Appreciation more of skillful performance, good health, and qualities.
6. Awakening the sense of nationalism and appreciation of ones’ cultural heritage through the
revival and preservation of indigenous games, dances, and sports.
7. Heightening awareness of the natural environment and the need for its protection and
conservation through outdoor and aquatic activities.

IMPORTANCE OF PHYSICAL EDUCATION

P.E helps develop the total well-being of an individual.
1. Improved physical fitness
a. To develop muscular strength, flexibility, muscular endurance, body composition, and
cardiovascular endurance that can be used in their everyday life.

2. Skill development
a. To develop motor abilities of an individual which can be useful in every physical activities they
do.

3. Regular, Healthful Physical Activity

a. Form of recreational activities, which an individual can engage themselves to maintain a
healthy body.

4. Support of other subject areas

a. Also helps the other subjects in the school curriculum as they apply and use their body as
they apply diff. Theories and skills in the different sub. Areas.

5. Self-discipline
a. An individual develops self- discipline as he/she engage into diff. Physical activities and learn
positive attitudes and behaviours.
6. Improved judgment
a. Is not only confined with the physics development of an individual, but it also helps an
individual to develop a positive attitude in life and experience.

7. Stress reduction
a. Involvement of a person into diff. Physical activities can help an individual to reduce stress
and enjoy every single physical activity.
8. Strengthening students’ relationships
a. Is a perfect venue for students to socialize with one another as they engage in different
activities as they develop cooperation, teamwork, and positive attitude.

9. Improved self-confidence and self esteem

a. Individuals who engage into different physical activities are more confident as they master
the diff. Physical activities are more confident as they master the diff. Skills needed and develop
their self-esteem.

10. Experience setting goals

a. An individual has an opportunity to set his/her own goal or how to achieve a healthy and fit
body.

Objectives of Physical Education

• Physical development-focus on the acquisition and development of physical skills. Regular
physical activity and good physical fitness help enhance the quality of life in many ways.
• Mental development- learners acquire knowledge and understanding of rules and strategies of
the games, sports, and dance instruction. Ability to analyze body movements, skills, and games
situations
• Emotional development- opportunities for self-expression and emotional mastery.
• Social development- often promotes the opportunity to be with the other people. It is in this
social experience that many appreciate the importance of physical education

MODULE 2
PHYSICAL FITNESS
PHYSICAL FITNESS
Is generally a state of having a healthy body; a person who had proper diet, proper rest,
and regular exercise. It is the ability of the body to perform task with vigor, alertness, and without
feeling tired.

COMPONENTS OF PHYSICAL FITNESS

Health Related Components - the activity aimed to improve your health
1. Cardio-respiratory endurance - by the heart and lung’s ability to deliver nutrients and
oxygen.
2. Strength - ability of the muscles to exert force against a resistance.
 3. Muscular endurance - ability of the muscles to use repeated muscular contraction against
resistance for a long period.
4. Joint flexibility - ability of the joints to move throughout the full range of movement.
5. Body composition - the percentage of fat, muscle, and bone in the body.

Performance skill related components - related to the quality of one’s movement skill
1. Speed - the ability to make continuous movements of the same kind in the shortest possible
time.
2. Power - ability of the muscles to release maximum force in the shortest possible time
3. Agility - ability to change positions, movements, or direction with quickness and lightness.
4. Balance - ability to control and maintain positions or movement of the body. It is the state
of equilibrium.
a. Static balance - the ability to keep one’s composure in a fixed position
b. Dynamic Balance - the ability to maintain one’s stability while the body is in motion.

Benefits of Physical Fitness

1. Reduce risk of disease.
2. Development of physical fitness components.
3. Better health
4. Lowers cholesterol levels
5. Builds stronger bones, joints, and ligaments
6. Maintenance of optimal body weight
7. Improves the sleeping habits
8. Boosts in energy level
9. Improves appearance
10. Improves relaxation and relieves stress

EXERCISE -Special type of physical activity performed during leisure to improve fitness.

WARM UP -Period before the actual exercise spent on slowly increasing the heart rate and blood
pressure to a desired exercise intensity.

COOL DOWN -Period after the actual exercise spent on slowly decreasing the heart rate and
blood pressure to resting state.

PRE-TEST WARM-UP
Before proceeding to the actual physical fitness test, a series of warm-up exercises for the
upper extremities to lower extremities should be done first to prepare the body of the students for
strenuous activities.

GENERAL WARM-UP PROCEDURES

1. Upper extremities to lower extremities.
2. Stretches to include both upper and lower body.
a. Lunges
 b. Quad stretch
c. Calf stretch
d. Side bend
e. Arm stretches

GENERAL ENDURANCE TEST

3- Minute Step
Equipment: Stopwatch and a bench 35 to 45 centimeters high
Procedures:
1. The performer stands in front of the bench and a given signal will start stepping up and down
on the bench.
2. At the end of 3-minutes, pause for 5 seconds as a rest period.
3. Count the pulse for 15 seconds
Scoring
The score is the pulse rate counted after 3-minute step

STRENTGH AND ENDURANCE TEST

Curl-up
The main purpose of this test is to measure the strength and endurance of the abdominal
muscle of an individual.
Equipment: Clean rubber mats, stopwatch, recording sheets, and pen
Procedures:
1. Lay flat on a rubber mat, with clean surface, flex the knees, at 90 degrees.
Scoring
The completion of this test will score by the number of curl-ups performed and executed by
the students and it will be recorded

Standing Long Jump

The main purpose of this test is to measure the leg strength and power of an individual.
Equipment: Tape Measure
Action:
1. Prepare the body before jumping, bend the knees and swing your arms backward
2. Jump forward as a far as you can and simultaneously bend the knees, swinging arms forward.
3. You must land on both feet.

SPEED AND POWER TEST

50- Meters Sprint
The main purpose of this test is to determine acceleration, maximum running speed, and
speed endurance.
Procedures:
1. On a given signal, run as fast as you towards the finish line.
Scoring
Record the time in second as soon as the runner reached the finish line.

FLEXIBILITY TEST
Sit and Reach
 The main purpose of this test is to measure the flexibility of the lower back and hamstring
muscle of students

ANTROPOMETRIC TEST
Body Mass Index calculation
The main purpose of this test is to determine whether a person is underweight, healthy,
overweight, or obese.
Procedures:
1. Determine your weight in kilograms
2. Determine your height in meters.
3. Use the formula below to determine your BMI.
Metric Imperial BMI Formula
BMI weight in lbs
= ----------------------------
(kg/m2) (height in meters)2
Example:
a. If your weight is 198 lb.
b. And, if your height is 70 inches.
c. Calculate
BMI = 703 X 198 = 28.4
(70)2

BODY MOVEMENTS
The axial movements/non-locomotor - are done by a part of several parts of the body in
stationary place.
a. Bend or flex- to move the body or part of the body around a wide axis.
b. Lift, raise- to elevate a part of the body or the whole body to a desire level.
c. Stretch, extend, straighten- to lengthen a part of the body.
d. Twist- to move a body around a point.
e. Swing- to move continuously from one point to the other.
f. Turn, rotate- to change direction to move around an axis.

The locomotor movements - are bring the performer from one place to the other.
a. point- executed by means of touching the floor with the toes, the knees well extended.
b. step- executed by transferring of weight from one foot to the other.
c. place- executed by touching the floor with the whole of the foot with slightly body weight
on it.
d. spring- executed by pushing off the leg or legs in the air. It is combination of a bend on the
knees and leg stretch.

Types of Locomotor Movements

a. Walk- a series of steps done in all directions.
b. Run- to series of walk with longer strides and there is a push-off by the foot suspend the
body momentarily in air.
c. Hop- executed by performing the following: spring on one foot and land on the same foot.
 d. Skip- executed by performing the following: a step and hop with the same foot in one count.
e. Leap- executed by performing the following: spring on one foot and land on the other foot.
f. Jump- executed by performing the following spring on both feet and land on one or both
feet.

MODULE 3
AEROBIC EXERCISES
AEROBIC EXERCISE
Refers to the exercise that involves or improves oxygen consumption by the body. Aerobic
means “with oxygen” and refers to the use of oxygen in the body’s metabolic energy-generating
process. Many types of exercise are aerobic, and by definition are performed at moderate levels
of intensity for extended periods of time.

Benefits of aerobics: Develops overall fitness; improves all the health-related fitness components
(muscular strength and endurance, flexibility, cardiovascular fitness, and body composition)
• Decreases risk of cardiovascular disease;
• Reduces blood pressure;
• Lowers cholesterol;
• Enhanced none health; and
• Healthier weight

Other psychological effects:

• Reduces depression
• Improves self-esteem
• Reduces stress; and
• Improves overall quality of life

Aerobics is a fun way to do manually or participate in physical activity with a group

TYPES OF AEROBICS
Low impact
Keeps one foot on the ground. This is very helpful to those who are not capable of
executing jumping and hopping.
High impact
Involves some jumping movements and is appropriate for more advanced exercisers than
beginners.
Step-aerobics
This type of aerobic is done on an adjustable platform using a variety of movements
designed to take advantage of the stepping-up movement. Step aerobics can be low-impact or
high-impact.
Water- aerobics
Is done in the water like swimming pool. This is a low impact aerobics because of the
buoyancy of the water
COMPONENTS/ROUTINES OF TYPICAL AEROBIC EXERCISE
Warm-up and prestretch- (10 minutes)
To increase blood flow to the muscles and increase the rate of oxygen to the muscles to
get the body ready for exercise. The warmup-up includes movements that are rhythmic, full
range of motion that warm-up all the large muscle groups.
Aerobic Activity- (20 to 30 minutes)
This is the core part of the class. This component varies with each class. This segment is
performed at an intensity of 50 to 85 percent of the target heart rate.
Cool-down-( 2 to 5 minutes)
The purpose of cool down is to gradually lower the rate and prevent excess pooling of
blood in lower extremities, cool- downs include slow rhythmic movements and contraction of
the leg muscles to return blood to the heart.
Strength work (5 to 10 minutes)
This is often referred to as “abs”. This segment builds core muscles of the stomach and
back. These muscles help improve posture and perform aerobic movements properly.
Final stretch (5 to 10 minutes)
This improves overall flexibility, stretching after vigorous exercise is often easier and more
beneficial than before.

BASIC AEROBIC EXERCISE

1. Basic
can be done with the right (R) or left (L) foot leading, step up with one foot and then down
(different instructors may use different arm movements with this movement)
2. V-step
can be done with the R or L foot leading. Take the feet wide on the step and then close
together on the floor (arm patterns will vary)
Example: R footstep wide, then the L footstep wide, R steps down on the floor near the middle
of the step, then the L steps down.
3. Alternating Basic
begin with one foot leading then tap with the opposite foot and step with that foot.
Example: step with R foot leading followed by stepping up with the L foot. Step down with the R
foot first followed by the L foot tapping and then stepping up.
4. Alternative V-step
begin with one foot leading wide, the tap with the opposite foot and step wide with that
foot.
Example: step wide with R foot leading followed by wide with the left foot. Step down toward
the middle with R foot, followed by the L foot tapping and then stepping wide.
5. Knee Lift
step with one foot and lift the opposite knee
Example: step with the R foot and lift the L foot.
6. Alternating Knee Lifts
Example: step with the R foot and lift the L knee. Place the L foot on the floor followed by the R
foot. Step with the L foot and lift the R knee.
7. Hamstring Curl
 step with the one foot and bring the opposite heel toward your rear until there is tension
in the hamstring muscle.
Example: step with the R foot and bring the L heel toward your rear.
8. Alternating Curls
Example: step with the R foot and curl the L leg (bring the heel to your rear). Place the L foot on
the floor followed by the R foot. Step with the L foot and curl the R leg.
9. Kicks
step with one foot and kick the opposite leg.
Example: step with the R foot and kick the L leg.
10. Alternating Kicks
Example: step with the R foot and kick the L leg. Place the L foot on the floor followed by the R
foot. Step with the l foot and kick the R leg.
11. Side lifts
step with the one foot and lift the opposite leg to the side (doesn’t need to lift very high,
just lift the leg straight up to the side and squeeze the muscle when you feel tension). This move
can be done with the right or left leg leading
Example: step the R foot and lift the L leg to the side.
12. Alternating Side Lifts
Example: step with the R foot and Lift the L leg to the side. Place the L foot on the floor followed
by the R foot. Step with the L foot and Lift the R leg to the side.
13. Hip lip or Glute Lift
step with one foot and lift the opposite leg back. (This is a small movement that works
the glutes. The abdominals should remain tight, so the lower back isn’t stressed. Once the leg is
lifted, try to squeeze the glutes before lowering the leg).
14. Alternating Hip or Glute Lifts-
Example: step the R foot and Lift the L leg back. Place the L foot on the floor followed by the R
foot. Step with the L foot and lift the R leg back.
15. Lunge
from the top of the step, learn forward and touch your toe on the floor behind you. Your
weight should be slightly forward- not on the foot that is touching the floor. DO NOT press your
heels down in this move, just touch the toe and return the foot to the step platform. Repeat with
the opposite leg.
16. Repeaters
any alternating step pattern where the weight bearing phase of the movement (such as
knee lifts, hip lifts) can be repeated (usually thrice).
Example: Repeater Knees- R foot, steps up, L knee is lifted, L toe tapped, L knee is lifted, L toe is
tapped L knee is lifted, L foot comes down, R foot comes down, L foot, steps up, R knee is lifted,
R toe tapped, R knee is lifted, R toe is tapped, R knee is lifted, R foot comes down, L foot comes
down.
Example: Repeater Curls- R foot, steps up, L leg is curled, L toe tapped, l leg is curled, L toe is
tapped, L leg is curled, L foot comes down, R foot comes down. L foot, steps up, R leg is curled, R
toe is tapped, R leg is curled, R toe is tapped, R leg is curled, R foot comes down, L foot comes
down.
17. Diagonal or Corner to Corner
 The side of your body is facing the step. Rather than going Over the Top to the other side,
go over at a diagonal so you end up on the other side at the opposite end of the step.
Example: R side is facing the step. R footsteps up, L footsteps in front of the R on the top of the
step. R footsteps down on the opposite side and corner from where the move originated, L foot
follows.

STEP AEROBIC EXERCISE

Arm Movements
1. Bicep Curls
PROCEDURE
Elbows should be at the side of the trunk with the palms of the hand facing upward.
Bring the hands towards the chest by flexing the elbow and return them ton the side of the
trunk.
2. Alternating Bicep Curls
PROCEDURE
Same as the movements in bicep curls, but only flex/ extend one arm at a time.
3. Hammer Curls
PROCEDURE
Similar to bicep curls except the palms are facing each other rather than facing upward.
This movement can also be done by alternating arm movements.
4. Triceps Kickbacks
PROCEDURE
Arms should be at your side with the elbows slightly bent and behind the shoulders. Place
your hands next to your trunk with your palms facing the body. Extend the elbow back and return
to your starting position. This movement can be done by pressing both arms back at the same
time or alternating back and forth.
5. Low Row
PROCEDURE
Arms in front of the body, pull the elbow in toward the waist until the hands are next to
the waist and then return the arms to the front of the body.
6. Upright Row
PROCEDURE
Fists should be together next to your thighs. Bring the arms up toward your chin (keeping
the fists close together and next to the body). Return the arms to their starting position.
7. Frontal Raise
PROCEDURE
Begin with fists on each thigh. Raise the arms to shoulder level and return to the thigh.
8. Lateral Raise
PROCEDURE
Fists should be together with palms touching the thighs. Lift the arms outwards and
upwards with the palms facing down. Elbows should be leading this movement and should be
slightly bent. Lift until the arms are slightly below shoulder level and then return them to the
thigh.
9. Frontal Pull
PROCEDURE
Arms shoulder level, pull the arms in toward the body (so fists rest on thighs), then return
them to shoulder level.
10. Overhead Pull
PROCEDURE
Arms are above the head, pull the arms in toward the thighs and then return them
overhead.
11. Arm Circles
PROCEDURE
Arms are overhead and shoulder level. Circle the arms clockwise down toward the body
and then back to the starting point.
12. Shoulder Punch
PROCEDURE
Hands are at shoulder level, punch one arm and then return to shoulder level.
13. Overhead Press
PROCEDURE
Fists are resting on the shoulders with the palms facing each other. Extend the arms up
over the head keeping the elbows close to the ears. Lower the arms back to the shoulders.
14. Peck Press
PROCEDURE
Elbows are shoulder height, and they are bent. Hands are in a fist with palms facing
forward. Press the arm together until the palms (and fists) are facing each other in front of your
face. Return the arms to their starting position.
15. Double Side Out
PROCEDURE
Fists should be under the chin at chest level with the palms facing downward. Extend both
arms out to the side keeping the elbows at shoulder height. Return the arms to their starting
position.
16. Slice
PROCEDURE
Similar to the double side out except, one arm goes up and the other goes down. This is
usually done with a side lift move. The leg that lifts to the side corresponds to the arm which is
down (the opposite arm goes up).