LA CARLOTA CITY COLLEGE

PATHFit 1 – Movement Competency Training

A. Prelim Period
Module 1 : PHYSICAL EDUCATION
Overview
Physical Education refers to an integral segment of general education which aims to contribute to the
holistic development of a learner through participation in varied vigorous activities. It provides opportunities
to acquire lifelong skills that are essential to his physical, mental, social and emotional development.
"Physical education is the study, practice, and appreciation of the art and science of human
movement". While movement is both Innate and essential to an individual's growth and development, It is the
role of physical education to provide instructional activities that not only promote skill development and
proficiency, but also enhance an individual's overall health. Physical education not only fulfills a unique role in
education, but is also an integral part of the schooling process.
Walking, lifting weights, doing chores-it's all good. Regardless of what you do, regular exercise and
physical activity is the path to health and well-being. Exercise burns fat, builds muscle, lowers cholesterol,
eases stress and anxiety, lets us sleep restfully.

Activity 1.1:
PAR-Q (Physical Activity Readiness Questionnaire)
Let’s assess if you are ready to participate in physical activity by taking the Physical Activity Readiness
Questionnaire (PAR-Q).
QUESTIONS YES NO
 Has your doctor ever said that you have a heart condition and that you
should only do physical activity recommended by a doctor?
 Do you feel pain in your chest when you do physical activity?
 In the past month, have you had chest pain when you were not doing
physical activity?
 Do you lose your balance because of dizziness or have you ever lost
consciousness?
 Do you have a bone or joint problem (back, knee, hip) that could be
made worse by a change in your physical activity?
 Is your doctor currently prescribing drugs for your heart condition?
 Do you know of any other reason why you should not do a physical
activity?

Topic 1.1 : Legal Basis of Physical Education

1901
Physical Exercise was one of the subject introduced to public schools and regular program of athletics
was developed.
1920
Physical Education was made required subjects in the curriculum of all public schools.

1937
Physical Education was made curricular subject in the secondary school curriculum.

1969
“The Schools Physical Education and Sports Development Act of 1969.” A program of activities
includes:
1. a program of health education and nutrition,
2. a program of general physical fitness for all pupils,
3. a program of competitive athletics,
4. a program of intramural and inter-unit athletic competition within schools, districts and
 provinces; and

5. an annual program of athletic competition within and among regions

1982
MAPE was introduced and the learning area involves music, arts, and physical education

Article 1 of the International Charter of Physical Education and Sports, UNSECO, Paris,1978 and
Recommendation 1,Interdisciplinary Regional Meeting of Experts on Physical Education, UNESCO, Brisbane
Australia,1982.
States that:
"The practice of Physical Education and Sports is a fundamental right for all..
“And this right should not be treated as different in principle from the right to adequate food, shelter
and medical care."

Article XIV, section 19, 1986 Constitution of the Republic of the Philippines"-
"The State shall promote Physical Education and encourage sports programs, league competitions,
and amateur sports including training for international competition to foster self-discipline, teamwork and
excellence for the development of a healthy and alert citizenry."
"All educational institutions shall undertake regular sports activities throughout the country and in
cooperation with athletic club and other sectors."

Topic 1.2: Health and Fitness

Fitness involves activity of some sort that stimulates various systems of the body and maintains a certain
condition within the body. Health, on the other hand, involves every system of the body and is only achieved
through a lifestyle that supports health.
Physical activity or exercise can improve your health and reduce the risk of developing several diseases like
type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and
long-term health benefits. Most Importantly, regular activity can improve your quality of life.

Do you know the difference between Fitness and Health?

Most people believe being healthy and being fit are one and the same. In reality, they can be separate states
of physical being. You can be really fit, and not very healthy, and you can be very healthy and not very fit. The
best benefits are found with trying to get a balance out of both sides. this requires us to identify the difference
between fitness and health.
So let's define the difference. Health has been defined by the World Health Organization as a state of complete
physical, mental and social well-being, and not merely the absence of disease or infirmity. It includes aging
well, longevity, quality of life, freedom from pain etc.
Fitness, on the other hand, is defined as a set of attributes that people have or achieve that relates to the
ability to perform physical activity. Fitness is made up of many components, and the following factors need to
be considered when discussing fitness levels:
1. Endurance (Cardiovascular and Cardio-Respiratory): This is your body’s ability to use and deliver
oxygen lo your body.
2. Stamina (Muscular Endurance):This is your body's ability to store, process, and use energy.
3. Strength: This is the ability of your muscles or a muscular unit to apply force.
4. Flexibility: The ability to maximize the range of motion of a joint.
5. Power: The ability of your muscles to maximize their force in a minimum amount of time.
6. Speed: The ability to minimize the amount of time it takes you to accomplish a task or movement.
7. Coordination: The ability to combine several different movement patterns in a single distinct
movement.
8. Accuracy: The ability to control a movement in a given direction or intensity
9. Agility: The ability to minimize the time going from one movement to another.
10. Balance: The ability to control the center of gravity of your body in relation to your support base.

Fitness involves activity of some sort that stimulates various systems of the body and maintains a certain
condition within the body. Health, on the other hand, involves every system of the body and is only achieved
through a lifestyle that supports health.
For instance, if a person tells that they have neglected to eat property, ignored the fat content, and ate mostly
processed foods, all the exercise in the world couldn't possibly correct the damage done from such a lifestyle.

Exercise won't remove the damage from chemicals, or improve immune system damage or weakness from
depleted foods. Only sound nutrition can support good health. Of course, fitness can ALSO support health and
WILL improve health if it is part of a WAY OF LIFE. Our health is mainly the result of thousands of dally
nutritional decisions.

As you continue on your personal health journey, or if you are just getting back on track, ask yourself this
simple question: "Am I on the road to becoming fit and healthy, or just fit?" If your answer is "just fit, "try
incorporating other aspects of wellness into a more comprehensive plan that revolves around the combination
of physical, mental, emotional and spiritual health.

If it Is simply healthy to get the doctor off your back, ask yourself what can I do to achieve more and live life to
the fullest? Healthy is good but if you can't walk up the stairs without puffing and being tired all day, or enjoy a
holiday, what's its worth?

Topic 1.3: Importance of Physical Education

Physical Education (PE) develops students' competence and confidence to take part in a range of physical
activities that become a central part of their lives, both in and out of school.
A high-quality PE curriculum enables all students to enjoy and succeed in many kinds of physical activity. They
develop a wide range of skills and the ability to use tactics, strategies and compositional ideas to perform
successfully. When they are performing, they think about what they are doing. they analyze the situation and
make decisions. They also reflect on their own and others' performances and find ways to improve upon them.
As a result, they develop the confidence to take part in different physical activities and learn about the value of
healthy, active lifestyles.
Discovering what they like to do, what their aptitudes are at school, and how and where to get involved in
physical activity helps them make informed choices about lifelong physical activity. PE helps students develop
personally and socially. They work as individuals, in groups and in teams, developing concepts of fairness and
of personal and social responsibility. They take on different roles and responsibilities, including leadership,
coaching and officiating. Through the range of experiences that PE offers, they learn how to be effective in
competitive, creative and challenging situations.

Our aims are to:

 encourage a healthy and active lifestyle throughout the school body
 nurture sportsmanship in all aspects of competition
 widen each students sporting experience and enjoyment
 create a passion for active recreation and sport
 assist students In reaching their physical potential in a variety of sporting environments.

Topic 1.4: The Essential Components of Physical Education

General Objectives of Physical Education
 Physical Development
It is not only free from diseases but includes physical fitness as well,
 Emotional Development
The informal nature of physical education activities offers
opportunities for the development of a high level of self-esteem
and ability to cope with routine stresses of daily living.
 Social Development
It is the development and maintenance of a meaningful
interpersonal relationship.
 Mental Development
Through participation in physical education activities, the individual
develops is mental capacities as he learns the principles, rules and strategies of games and sports.

Topic 1.5: Physical Fitness

It is a combination of medical fitness (body soundness) and dynamic fitness (capacity for action). A physically
fit person is free from disease and can move and perform efficiently. Neither good health not physical
proficiency alone constitutes physical fitness, which combines both qualities. Another factor is emotional
factor. This is readily apparent in athletic contests, where good performance requires self-discipline, effective
teamwork, and the ability to remain calm under stress.

Medical fitness and dynamic fitness usually go together, but it is impossible to possess one without the other.
Many people who are medically sound may also weak and unable to endure strenuous physical exertion. They
are described as being 'out of condition. Other people with chronic health problems are physically strong and
skilled Intensive conditioning helps them to offset the handicaps of bad heath.

Physical fitness is the primary specific objective in teaching PE. Thus, it is in order that PE teacher should have
the correct concept of Physical Fitness.

Physical Fitness is the ability of an individual to perform one's dally activities efficiently without under fatigue,
reduce the risk of health problems and with extra "reserve" in case of emergency.

Importance of Physical Fitness

Through regular exercises, physical fitness helps the individual:
 In the proper growth of young bones and muscles;
 Improve the ability to avoid and recover from illnesses and accidents
 Improve posture and appearance by strengthening muscles that support the body.
 Minimize stress response
 Maintain proper body weight
 Prevent heart ailment
 Improve organic functions
 Delay the aging process
 Feel good and younger as a human being, and
 Experience joy of participation in any recreational or sports activities

Health Related Components

1. Cardio-respiratory endurance- the ability of the heart and lungs to function efficiently and
effectively over a prolonged period of time.
2. Muscular strength- the ability of muscle group to contract against a resistance. Examples would be
the bench press leg press of bicep curl. The push up testis most often used to test muscular strength.
3. Muscular endurance- the ability to continue selected muscle group movements for a prolonged
period of time. Examples would be cycling, step machines and elliptical machines. The sit up test is most often
used to test muscular endurance
4. Flexibility- the functional capacity of a joint to move through a normal range of motion. The
muscular system is also involved. Examples would be stretching individual muscles or the ability to perform
certain functional movements such as the lunge The sit and reach test is most often used to test flexibility
5. Body composition- one of the newer attributes in physical fitness components. It refers to the
relative distribution of lean and fact body tissues.
It is the amount of fat mass compared to lean muscle mass, bone and organs This can be measured using
underwater weighing, Skinfold readings, and bioelectrical impedance. Underwater weighing is considered the
“gold standard” for body fat measurement however because of the size and expense of the equipment needed
very few places are set up to do this kind of measurement.

Skill-Related Fitness
1. Balance- it involves vision, reflexes, and skeletal muscular system which provide the maintenance
of equilibrium.
2. Coordination- it is the ability to integrate the senses with muscles so as to produce accurate,
smooth and harmonious body movement.
3. Agility- it is the capacity to change the direction of the body quickly and effectively
4. Speed- it is the ability to move one's body from one point to another in a shorted possible time.
 5. Power-power is sometimes confused with strength. Speed of contraction, likewise, is the basic
ingredient which, when combine with strength, provides an explosive type of movement.
6. Reaction time-the time required to respond of initiate a movement as a result of a given stimulus.

SPECIFIC COMPONENTS OF PHYSICAL FITNESS

 ORGANIC VIGOR - refers to the soundness of the heart and lungs which contributes to the ability to
resists disease
 ENDURANCE-Is the ability to sustain long continued contractions where a number of muscle groups
are used, the capacity to bear or last long in a certain task without undue fatigue.
 STRENGTH-is the capacity to sustain the application of force without yielding or breaking, the ability
of the muscles to exert efforts against resistance.
 POWER-refers to the ability of the muscles to release maximum force in the shortest period of time.
 FLEXIBILITY-is the quality of plasticity, which gives the ability to do a wide range of movement
 AGILITY-is the ability of the Individual to change direction or position in space with quickness and
lightness of movement while maintaining dynamic balance.
 BALANCE-is the ability to control organic equipment neuro-muscularly; a state of equilibrium.
 SPEED-is the ability to make successive movements of the same kind In the shortest period of time.
 COORDINATION-Is the ability to integrate the body parts to produce smooth motion

Topic 1.6: Physical Wellness

Physical wellness - is the positive state of well-being and capability of an individual to design personal fitness
programs for improving and maintaining optimum levels of health. It is a combination of many different
components (mental, social, emotional, spiritual and physical) that expand one's potential to live a quality life,
to work effectively and to make a significant contribution to the society. Wellness reflects how one feels about
life as well as one's ability to function effectively. It is also described as the positive component of good health.
Being physically active can build physical fitness that in turn, provides you with many health and wellness
benefits.

BENEFITS OF HEALTH AND WELLNESS

 LOOKING GOOD - regular physical activity is a healthy lifestyle. Healthy lifestyle such as proper
nutrition, good posture and good body mechanics can help you look at your best.
 FEELING GOOD - people who engage in regular physical activity feel better. You can resist fatigue, less
likely to be injured and are capable of working more efficiently.
 ENJOYING LIFE - life is more enjoyable when you engage in regular physical activity that results in
physical fitness as the key to be able to do more of the things you want to do.
 MEETING EMERGENCIES - fit and active person has the capacity to help or to assist other people when
they needed some help.

Topic 1.7: PHYSICAL BATTERY TEST FITNESS

Safety Guidelines
o Review medical consideration. The PE teacher should identify students who need medical care
Students should not take the test if not feeling well or suffering from infection.
o Warm-up 5-10 minutes before Physical Fitness Test
o Students should not take heavy meals for two hours before the test.
o Students should wear appropriate attire for the test.
o Before taking the test, students must count their pulse rate (at rest). Their initial pulse rate must not
be more than 120 beats per minute. The teacher should teach the students to count pulse rate to
monitor intensity of activity.

TEST ITEM PHYSICAL FITNESS COMPONENTS

Standing Long Jump Leg strength and power
Bent-Knee Curl-Ups Abdominal Strength and Endurance
50 Meter Sprint Speed
Regular Push-Ups(Males) Arm Strength and Endurance
Knee Push-Ups(Females) Arm Strength and Endurance
 Shuttle Run Agility
Sit and Reach Trunk Flexibility
1000 Meter Run Cardio-respiratory Endurance
Three Minute Step Test Three Minute Step Test
TEST NO.1 STANDING LONG JUMP
Rules:
 Allow two successive fair trials within the testing period
 The measurement is made from the take-off line to the heel of the foot closer to the take-off
board or line
 Attempt where the performer losses his balance and fall backward is not counted
 Taking beyond the take-of line is considered foul

Common faults:
 The performer takes more than one swing of the arms
 The performer does not keep both of his feet behind the front edge of the lake-off board or
line in the start of the jump
 Bouncing and taking several steps before jumping
 Both feet of performer are not parallel at the take-off

TEST NO.2 BENT-KNEE CURL-UPS

Rules:
 Only one trial shall be allowed
 No resting between curl-up is permitted
 The knee must remain bent at right angle for the duration of the exercise
 The curl-up shall be counted only If the performer:
• Keeps the crossed arms close to his chest and
• Returns to starting position with the upper back touching the mat or floor
before curling up again
Common Faults:
 Curling up and uncurling are not performed slowly. Performer bounces off the floor when
executing the curl-ups.

TEST NO.3 50 METER SPRINT

Testing suggestions:
• Runner should be instructed not to slow down before the finish line.
• For motivation, schedule two runners at a time.
TEST NO.4 REGULAR PUSH-UPS FOR MALES

TEST NO.5 KNEE PUSH-UPS FOR FEMALES

Common Faults:
 When body is not kept straight line from heels and for females the body is not kept straight
from the hamstring
 When the elbows are not fully bent

TEST NO.6 SHUTTLE RUN

Rules:
 Do not allow the performer to throw the wooden block across the line.
 Allow two trials and record the faster time.
Suggestions for the tester:
• To eliminate the necessity of returning the books after each trial, start the runners on
alternate side.
• If the testers have stopwatches, it is practicable to have two or more students running at the
same time.

TEST NO.7 SIT AND REACH

Common Faults:
  Trunk flexion movements are not slowly and gradually
 Fast jerky motions are made
 Knees are not kept straight
 Finger tips on tape measure are not even, with one hand pushed further than the other

TEST NO.8 1000 METER RUN

RULES:
 One trial is given
 The performer should run of walk at a pace he can sustain for the duration of the test
 If a performer takes a rest or stops, no score is given.

TEST NO.9 THREE MINUTE STEP TEST

Note: The rate of 96 steps per minute for the boys and 88 steps per minute for the girls for the duration of 3
minutes.

SCORING: Physical Efficiency Index(PEI)

Duration of the Exercise in Seconds × 100
PEI =
5.5 × pulse count for 9 seconds after exercise

Topic 1.8: Body Mass Index

It is a measure of body fat based on your weight in relation to your height. It is more of an Indicator than a
direct measurement of a person's total body fat. As the BMI score increases, so does the person's total body
fat increases.

How to calculate Body Mass Index?

Body Mass Index is a simple calculation using a person's height and weight. The formula is
BMI=kg/m2 where kg is a person's weight in kilograms and m is their height in meters squared. A BMI of 25.0
or more is overweight, while the healthy range is 18.5 to 24.9

Formula -
Example For an adult with height of 180 cm and weight of 75 kg
First step is to convert the height into meters. As there are 100cm in a meter, we divide out figure by 100 This
gives us 1.8m
BMI= 75 ÷ (1.8 x 1.8)
BMI= 75 ÷ 3.24
 BMI= 23.15
Weight Status Body Mass Index (kg/m2)
Under weight < 18.5
Normal Range 18.5 – 24.9
Over weight 25.0 – 29.9
Obese ≥ 30
Obese class – 1 30.0 – 34.9
Obese class – 2 35.0 – 39.9
Obese class – 3 ≥40

How a Fitness Test Is Performed?

A fitness test, also known as a fitness assessment, is comprised of a series of exercises that help evaluate your
overall health and physical status. There is wide of range of standardized tests used for these exams, some of
which are intended for medical purposes and others of which establish whether you are qualified to
participate (such as with the Army combat readiness test)
For general health and fitness purposes, the tests are considered the starting point for designing an
appropriate exercise program. They are meant to ensure you won't be at risk of harm and provide the trainer
with the insights needed to establish clear and effective fitness goals.
1. General Health Evaluation
Before starting a fitness program, it is important to share your medical history with your trainer and
to get the necessary approvals from your doctor to proceed.
Most fitness specialists will use one of more screening tools to help determine your baseline
health. This may include obtaining vital sign measurements such as your height, weight, resting
heart rate (RHR),and resting blood pressure (RBP).
 Many trainers will also use a physical activity readiness questionnaire (PAR: Q) comprised of seven or
more questions related to your general health. Among the questions, you may be asked about the
types of medications you take, any problems you have with dizziness or pain, or any medical condition
that may impair your ability to exercise.

2. Body Composition Testing

Body composition describes the different components that make up your total body weight, including
your muscles, bones, and fat. The most common methods for estimating body composition Include:
Bioelectrical Impedance analysis (BIA): Electrical signals are sent from electrodes through the soles of
your feet to your abdomen to estimate your body composition
Body mass index (BMI): A generalized calculation of body fat based on your height and weight
Skinfold measurements : Calipers are used to estimate how much body fat there is in a fold of skin

3. Cardiovascular Endurance Testing

Cardiovascular endurance testing, also known as stress testing, measures how efficiently your heart
and lungs work to supply oxygen and energy to your body during physical activity.
Among the three most common tests used:
12-minute run tests: Performed on a treadmill and compare your pre-exercise heart and
respiration rates with your post-exercise heart and respiration rates
Exercise stress: Testing is also performed on a treadmill or stationary bike and involves the
use of a heart monitor and blood pressure cuff to measure your vital signs during exercise
VO2 max testing: Performed on a treadmill or stationary bike and uses a breathing device to
measure your maximum rate of oxygen consumption during an activity
Some trainers will incorporate exercises such as sit-ups or push-ups to get a qualitative
measurement of how you respond lo specific exercises. These baseline results can be used at
a later date to see if your health and fitness levels have improved.

4. Strength and Endurance Testing

Strength testing measures the maximal amount of force a muscle group can exert at one time. Muscle
endurance testing, by comparison, measures the length of time a muscle group can contract and
release before it fatigues.
The exercises used include the push-up test and core strength and stability test. In some cases, a
trainer will use a metronome to see how long can you keep up with the rhythm. The results are then
compared to people of the same age group and sex to establish your baseline levels.
Strength and endurance tests are valuable as they help the trainer pinpoint which muscle groups are
stronger and which are vulnerable and in need of focused attention.

5. Flexibility Testing
Measuring the flexibility of your joints is vital in determining whether you have postural imbalances,
foot instability, or limitations in your range of motion.
There are a variety of tests used to measure flexibility including:
Shoulder flexibility testing: Sometimes called the zipper test, shoulder flexibility testing
evaluates the flexibility and mobility of your shoulder joint. Use one hand to reach behind
your neck, between your shoulders, while reaching behind your back, toward your shoulders,
with the other. Measure how many far apart your hands are.
Sit-and-reach testing: This is used to measure lightness in your lower back and hamstring
muscles. The test is performed white sitting on the floor with your legs fully extended.
Flexibility is measured by the number of inches your hands are from your feet when reaching
forward.
Trunk lift testing: This is used to measure tightness in your lower back. It is performed while
lying face-down on the floor. With your arms at your side, you would be asked to lint your
upper body with just your back muscles. Flexibility is measured by how many inches you are
able to lift yourself off the ground.
Physical Education (Fitness Tests: Conditioning or Warm-Up Exercises)
Fitness is the state of being physically healthy and strong. It also means a healthy body and mind.
Health-related components focus on the general physical well-being or overall health status of a person
 Body Composition
Cardiovascular Endurance
Flexibility
Muscular Endurance
Muscular Strength
Skill-related components are needed in training potential athletes and to help improve their skills in different
sports.
Agility
Balance
Coordination
Power
Reaction Time
Speed
Conditioning or Warm-Up Exercises
It is preparatory physical activities that are considered low-intensity exercises. They are done before
performing any physical fitness tests or exercises to prepare your body and to avoid muscle cramps and
injuries.
Head Bending
Head Twisting
Shoulder Rotation
Shoulder Stretching
Elbow Pull
Trunk Twisting
Toe Touching
Forward Lunge
Hamstring Stretching
Thigh Stretching
Performing conditioning exercises will help you avoid mistakes and possible physical injuries.

Activity 1.2: Online Quiz (15 pts)

You have to answer the following questions with your own thoughts/idea’s base on our discussion. Each
answer must have at least three (3) sentences.

1.What is Physical Education?

2. Emphasize the importance of fitness.
3. What are the differences of fitness, health and wellness?