3

BACHELOR
BACHELOR OF
OF PHYSICAL
PHYSICAL EDUCATION
EDUCATION
DEPARTMENT
DEPARTMENT
P.E. 1
 TSU VMGO

VISION Tarlac State University is envisioned to be a premier university in Asia and

the Pacific.

MISSION Tarlac State University commits to promote and sustain the offering of
quality and programs in higher and advanced education ensuring
equitable access to education for people empowerment, professional
development, and global competitiveness.
Towards this end, TSU shall:
1.Provide high quality instruction trough qualified, competent
and adequately trained faculty members and support staff.
2.Be a premier research institution by enhancing research
undertakings in the fields of technology and sciences and
strengthening collaboration with local and international
institutions.
Be a champion in community development by strengthening partnership with
public and private organizations and individuals.

1|Page
CORE VALUES The six(6) core values institutionalize as a way of life of the
university community are:

E – xcellence and Enhanced Competence

Q – uality
U – nity
I – ntegrity and Involvement
T – rust in God, Transparency and True Commitment
Y – earning for Global Competitiveness

2|Page
PHYSICAL EDUCATION 1
Movement Activities

MODULE

Prepared by:

VICTORINA VICTORIO YU

3
Course Title: Movement Activities
Course Code: PE 1
Contact Hours: 2 hours/week
Credit Unit: 2 units
Instructor: Victorina V. Yu
09982240995
vickyvictorioyu@gmail.com
vvyu@tsu.edu.ph – Microsoft Teams
Course Description:
This course provides an information why do we need to study Physical Education in the tertiary level
students will understand the importance of this subject. PE 1 deal with anatomy the anatomy of
human body and its relationship to its activities.

Course Outline:

Lesson 1 – Introduction
Lesson 2 – Man & Its Scientific
Lesson 3 – Skeletal Sustem
Lesson 4 – Muscular System
Lesson 5 – Nervous System
Lesson 6 – Cardio vascular System
Lesson 7 - Respiratory System
Lesson 8 – Physical Fitness

Study Guides and Policies:

1. Schedule and manage your time to read and understand every part of the module. Read it over
and over until you understand the point.
2. Study how you can manage to do the activities of this module in consideration of your other
modules from other courses. Be conscious with the study schedule. Do not ask questions that are
already answered in the guide.
3. If you did not understand the readings and other tasks, contact your instructor through any
available means for assistance.
4. Assignments and activities are to be collected on time. Failure to submit is equivalent to a grade of
5.0.
4
5. Midterm and Final Exams will be distributed after the last lesson of each term

Table of Contents
Cover page 1-3
Author’s Cover
page…………………………………………………………………………………………………………………………….4

Table of Content 5
Pre assessment 6
Chapter 1 Introduction of Physical Education 7
Activity 1 ……………………………………………………………………………………………………………..8

Chapter 2 Man and its Scientific Perspective 9

Skeletal System …………………………………………………………………………………………. 9-11
Activity 2 Quiz …………………………………………………………………………………………………12

Muscular System …………………………………………………………………………………………/13-14

Activity 3 Quiz ……………………………………………………………….................................................15

Activity 4 Muscular Exercises.…………………………………………………………………………………16

Nervous System ………………………………………………………………………………………….17-19

Cardiovascular System……………………………………………………………………………………20-22

Activity 5 ……………………………………………………………………….............................................23

Respiratory System ……………………………………………………………………………………...25-26

Activity 6-7 ..…………………………………………………………………………………………………..27

Chapter 3 Physical Fitness ……………………………………………………………….....................................28

Movement Activities ……………………………………………………………………………………. …..29

Foods & Nutrition ……………………………………………………………………………………….....30-34

Phases of Workouts………………………………………………………………………………………… 35

Taichi Steps ………………………………………………………………………………………………..36-37

Activity 8 …………………………………………………………………………………...............................38.

Activity 9 …………………………………………………………………………………...............................39
5
 Activity 10 ………………………………………………………………………………….. ………………….40

References & Summary ………………………………………………………………………….. ……………………41

About the Author ………………………………………………………………………………………………………. .42

Pre-Assessment
Chapter 1

Name:________________________ Course Yr & Section: _______________________

I. Fill in the blanks:

1. _________________________ is an integral part of the school curriculum, designed to promote the
2._________________development of an individual, 3.________________,4.________________,
5.______________& 6. ____________aspect.
The implementation of (7). _______________ order no.(8).__________ series of 1990 whose mission is as
follows:
The 1987 (9).______________________________ mandates that the (10).__________________ shall promote
physical education and amateur sports and league completion and International Training for sports competition.

6
 PHYSICAL EDUCATION 1
Chapter 1
Movement Activities
(Physical Activities towards Health & Fitness)

Introduction:
Physical Education it is an integral part of educational system to promote the optimum development of
human being physically, mentally, emotionally and socially in a given selected physical activities. This may
develop the basic movement skills in sports, dances and physical fitness.

The collegiate service of physical education was made with the implementation of DECS order no. 58
series of 1990 whose mission statement are as follows:
The 1987 Constitution of the Republic of the Philippines state that Section 19. (1) The State
shall promote physical education and encourage sports programs, league competitions, and amateur sports,
including training for international competitions, to foster self-discipline, teamwork, and excellence for the
development of a healthy and alert citizenry.
(2) All educational institutions shall undertake regular sports activities throughout the country in cooperation
with athletic clubs and other sectors.
Students will understand the importance of sound health and fitness principles as they relate to better health and will be able to:
GOALS
 Physical Education will develop the WHOLE child in EVERY child
 The physical educators will serve as role models, and demonstrate knowledge of health,
physical education and wellness
 The physical education classes will provide a variety of activities which will motivate the
students and increase participation
OBJECTIVES
 Define the various health components of fitness.
 Recognize the physical and mental benefits of increased activity.
 Understand anatomy, basic bio mechanical principles and terminology.
 Determine factors involved with development, fitness levels and training strategies.
 Examine the effect of nutrition, rest and other lifestyle factors that contribute to better health.
7
 Activity 1

Name: Clarence Uriel S. Rombaoa Course, Yr. & Section: BSEE, 1 st. 1B
Enumerate the following:

1. Give 2 reasons why the government continued to promote physical education.

1. ________________________________________________________.
2. ________________________________________________________.

2. Goals of Physical Education.

3. _________________________________________________________.
4. _________________________________________________________.
5. _________________________________________________________.

3. Objectives of Physical Education.

6. _________________________________________________________.
7. _________________________________________________________.
8. _________________________________________________________.
9. _________________________________________________________.
10. _________________________________________________________.

8
 Chapter 2
Man and its Scientific Perspective

Introduction to the Skeletal System

Humans are vertebrates, animals having a vertabral column or backbone. They rely on a sturdy internal frame
that is centered on a prominent spine. The human skeletal system consists of bones, cartilage, ligaments and
tendons and accounts for about 20 per cent of the body weight.

The living bones in our bodies use oxygen and give off waste products in metabolism.

They contain active tissues that consume nutrients, require a blood supply and change shape or remodel in
response to variations in mechanical stress.

Bones provide a rigid framework, known as the skeleton. it support and protect the soft organs of the body.

The skeleton supports the body against the pull of gravity. The large bones of the lower limbs support the trunk
when standing.

The skeleton also protects the soft body parts. The fused bones of the cranium surround the brain to make it less
vulnerable to injury. Vertebrae surround and protect the spinal cord and bones of the rib cage help protect the
heart and lungs of the thorax.

Bones work together with muscles as simple mechanical lever systems to produce body movement.

Our bones support our body, it also protects delicate organs like the cranium, protects the brain, the ribs protects
the heart and lungs and vertebral column protects the spinal cord. The bones aids in the production of red blood
cells. Bone cell and blood vessel are found here bone marrow. And the yellow marrow are fat cell. It is also
storages of chemical energy.

Cartillage are smooth and slippery thick layer of tissue and acts as shock absorber & reduces friction between
bones.

Ligaments are tough band of tissue and hold bones together.

9
 Facial bone

Scapula

The adult human skeleton consist of 206 bones and divided into two main groups:

1. Axial skeleton which composed of the

1.1 skull – cranium (the facial bones and chin bone)

1.2 The hyoid is a small, U-shaped bone found just inferior to the mandible. The hyoid is
the only bone in the body that does not form a joint with any other bone—it is a
floating bone. The hyoid’s function is to help hold the trachea open and to form a
bony connection for the tongue muscles.
1.3 trunk – vertebral column, sternum(chest bone) and ribs.
10
 2. Appendicular skeleton which composed of

2.1 Upper extremity

- clavicle and scapula (shoulder girdle)

- humerus (upper arm)

- ulna and radius (lower arm)

- carpals and meta carpals (hands)

- phalanges (fingers)

2.2 Lower Extremity

- pelvic girdle (hip Bone)

- femur (thigh bone)
- patella (knee bone or knee cap)
- tibia, and fibula (leg bones)
- tarsal and metatarsals (feet)
- phalanges (toes)

Functions of the skeletal system:

 The skeletal system support to your body.

 Bones protect your internal organs.
 Major muscles are attached to bone and help them move.
 Blood cells are formed in the center of many bones in the soft tissue called marrow.
 Calcium and phosphorous are stored in the skeleton for later use.
 Calcium and phosphorous make bones hard.
 Aid in the red blood cell production (bone marrow)
 Yellow marrow is fat cells.

11
 Activity 2
1. Try to find 15 words related to Skeletal System.
2. Encircle all the words that you can find & Write them below.

1._________________________ 11.__________________________

2.____________________ Name:___________________________________ Course, Yr. &

Section:_______________

 Spot 15 words

                   
P P E C L N
                   
C A A L D C
                   
H T C A C H
                   
E E H V H E
                   
A L E I E A
                   
W L A C A C
                   
S A E L A H
                   
A A B E A E
                   
A A B S A A
                   
A B C B C D
                   
I B I B C D
                   
W Q W B D D
                   
S P H N D D
                   
B C D C L C
12
                    
D S K T M H
                   
B C D C L E
                   
A R S M A A
                   
A B C A C D
                   
E M U E D D

 Instructions:

_____ 12.__________________________
3._________________________ 13.__________________________
4._________________________ 14.__________________________
5._________________________ 15.__________________________
6._________________________
7._________________________
8._________________________
9._________________________
10.________________________

Muscular System
The muscular system is responsible for the movement of the human body. Attached to the bones of the
skeletal system are about 700 named muscles that make up roughly half of a person’s body weight. Each of
these muscles is a discrete organ constructed of skeletal muscle tissue, blood vessels, tendons, and nerves.
Muscle tissue is also found inside of the heart, digestive organs, and blood vessels. In these organs, muscles
serve to move substances throughout the body. ...

13
 TEMPORALIS

The human body is composed of 700 individual muscles which attached to the skeleton.

Function of the Muscular system

1. They give specific shape to the different parts of the body.

2. They provide movement for the body.
3. The serve for postural support
4. They produce heat during periods of cold stress.

Three types muscle tissue:

1. SKELETAL MUSCLES (Striated or voluntary muscles)

The skeletal muscle makes up about 40% of an adult body weight.

It has stripe like marking or striations and composed of long muscle fibers. Each muscle
and fiber is a cell which contains several nuclei. These muscles are capable of
performing wide variety of movement depending on the type of joint and muscle
involved. They are attached to the bones by tough connective tissues called tendons.

14
 The nervous system controls the contraction of the muscles. Many of the skelatal
muscles contractions are automatic although most can still be controlled that is why the
are also known as voluntary muscles.
2. CARDIAC MUSCLES (Heart muscles)

The cardiac muscles is the heart itself. It is unique in a way that it forms branching
fibers and is not driectly attached to the bone. This muscle is involuntary and innervated
by the autonomic nervous system.

3. SMOOTH MUSCLES (Unstriated or involuntary muscles)

Much of the internal organs are made up of this muscle tissue. The smooth muscle are
controlled by the nervous system and hormones. These fibers are generall considered
involuntary since they receive their innervations through the autonomic nervous system.

The main functions of the muscular system are as follows:

 Mobility. The muscular system's main function is to allow movement. ...

 Stability. Muscle tendons stretch over joints and contribute to joint stability. ...

 Posture. . the position in which someone holds their body when standing or sitting.

 Circulation movement to and fro or around something, especially that of fluid in a closed system.

 Respiration. a process in living organisms involving the production of energy, typically with the intake of oxygen
and the release of carbon dioxide from the oxidation of complex organic substances.

15
 Digestion. a person's capacity to break down food into substances that can be used by the body.

 Urination. process of releasing urine from the urinary bladder through the urethra and out of the body.
The process of urination begins when the muscles of the urethral sphincters relax, allowing urine to pass through the
urethra

 Childbirth. the action of giving birth to a child.

Activity 3

Name: ____________________________ Course Yr & Section: _______________________

I. Fill in the blanks:

16
1. _________________________ named muscles consist in an individual body.
2. _________________________ or striated or voluntary muscles.
3._________________________ muscles of the butt.
4._________________________ or cardiac muscles.
5. ________________________ muscles of the chest.
6. ____________________ ____or unstriated or involuntary muscles.
7. _________________________Muscle of the forehead.
8. _________________________Muscle at the back of the head.
9._________________________ Muscle at the back of the Arm.
10. _______________________ Muscles in the abdomen.

Activity 4

Muscle Exercises

Procedure: Allow your Instructor to demonstrate to be followed by the Students;

17
 (Your class will be group by 10-12 each.)
For online students do this activities individually send your video via messenger and link it with
Youtube:

1. Warm up & Stretching

a. Head Exercise 16 cts.
b. Shoulder Stretching
b.1 Shoulder lift R-L 16 cts
b.2 Shoulder Roll 8 cts Forward 8 cts Backward
c. Chest Contraction 16 cts
d. Trunk Exercise 16 cts
e. Leg Exrcise
e.1 Leg lifting R 8 cts. Left 8 cts
e. 2 Hamstring R 8 cts Left 8 cts
f. Toe Press R 8 cts Left 8 cts

2. Muscles Exercise

1. Squats 16 cts
2. Lying Press
3. Overhead Military Press
4. Bicep Curl & Tricep Extension
5. Abdominal Crunches or Sit ups

Nervous System
The nervous system is the major controlling, regulatory, and communicating system in the body. It is the
center of all mental activity including thought, learning, and memory. Together with the endocrine system, the
18
nervous system is responsible for regulating and maintaining homeostasis. Through its receptors, the nervous
system keeps us in touch with our environment, both external and internal.

Like other systems in the body, the nervous system is composed of organs, principally the brain, spinal
cord, nerves, and [glossary term:]ganglia. These, in turn, consist of various tissues, including nerve, blood, and
connective tissue. Together these carry out the complex activities of the nervous system.
The various activities of the nervous system can be grouped together as three general, overlapping functions:

 Sensory

 Integrative

 Motor

 Millions of sensory receptors detect changes, called stimuli, which occur inside and outside the body.
They monitor such things as temperature, light, and sound from the external environment. Inside the
body, the internal environment, receptors detect variations in pressure, [glossary term:]pH, carbon
dioxide concentration, and the levels of various [glossary term:]electrolytes. All of this gathered
information is called sensory input.
 Sensory input is converted into electrical signals called nerve impulses that are transmitted to the brain.
There the signals are brought together to create sensations, to produce thoughts, or to add to memory;
Decisions are made each moment based on the sensory input.. This is integration.
 Based on the sensory input and integration, the nervous system responds by sending signals to muscles,
causing them to contract, or to glands, causing them to produce secretions. Muscles and glands are
called effectors because they cause an effect in response to directions from the nervous system. This is
the [glossary term:]motor output or motor function.

Brain
Spinal Cord
Peripheral nerve

19
Your Command Central
Made up of billions of nerve cells called neurons, your nervous system is what lets you do everything from
breathe, to walk, & to dream. It has two main parts: the central nervous system, which includes the brain and spinal
cord, and the peripheral nervous system (all the other nerves in your body).
Brain – is the command center of the entire body. The brain helps the body respond to the information it
receives from the sense. It also processes thoughts.
Neuron (nerve cell) it is the fundamental unit of the nervous system.
Three kinds of Neuron:
1. Sensory or afferent neurons – the carry impulses into the central nervous system from the skin, eye, ear and
various parts of the body. The definition of sensory is something that has to do with the senses: sight,
smell, taste, touch, or hearing. ... An example of sensory used as an adjective is a sensory event, such
as the smelling of flowers..

2. Motor or efferent neurons - they send messages from the spinal cord to the muscles and results in muscular
action. motor (efferent) neurons carry messages from the brain and spinal cord out to the muscles and
glands.
3. Intermediate neuron – it lies entirely in the nervous system itself and has no contact with the outside.
intermediate neurons or local circuit neurons are neurons that connect two brain regions, i.e. not direct
motor neurons or sensory neurons.
20
Parts of the brain:
The brain has three main parts: the cerebrum, cerebellum and brainstem. Cerebrum: is the largest part of
the brain and is composed of right and left hemispheres. It performs higher functions like interpreting touch, vision
and hearing, as well as speech, reasoning, emotions, learning, and fine control of movement.

1. Cerebrum is the major part of the brain which has gray outer layer called cortex, the seat of intelligence. It
thinks and feels and decides what will the individual will do, and governs the whole body. It controls vision,
touch and other senses.

21
2. Cerebellum is located under the lobes of the cerebrum. It assists in controlling muscles of locomotion,
balance and equilibrium.
3. Medulla oblongata (brain stem) the upper ends of the spinal cord and are large part fiber that connect various
parts of the brain, some of which are sensory and some are motor fibers. It also has center that controls the
heart & lungs. When the medulla injured, death may results because the heart stops beating and breathing
stops.

22
The Central and Peripheral Nervous Systems

The picture you have in your mind of the nervous system probably includes the brain, the nervous tissue
contained within the cranium, and the spinal cord, the extension of nervous tissue within the vertebral column.
Additionally, the nervous tissue that reach out from the brain and spinal cord to the rest of the body (nerves) are
also part of the nervous system. We can anatomically divide the nervous system into two major regions:
the central nervous system (CNS) is the brain and spinal cord, the peripheral nervous system (PNS) is the
nerves. The brain is contained within the cranial cavity of the skull, and the spinal cord is contained within the
vertebral canal of the vertebral column. The peripheral nervous system is so named because it is in the periphery
—meaning beyond the brain and spinal cord.

23
Brain and Nervous System
What Does the Brain Do?

The brain controls what we think and feel, how we learn and remember, and the way we move and talk. But it
also controls things we're less aware of — like the beating of our hearts and the digestion of our food.

Think of the brain as a central computer that controls all the body's functions. The rest of the nervous system is
like a network that relays messages back and forth from the brain to different parts of the body. It does this via
the spinal cord, which runs from the brain down through the back. It contains threadlike nerves that branch out to
every organ and body part.

The brain has three main parts: the cerebrum, cerebellum and brainstem. Cerebrum: is the largest part of
the brain and is composed of right and left hemispheres. It performs higher functions like interpreting touch, vision
and hearing, as well as speech, reasoning, emotions, learning, and fine control of movement.

What is the most important part of the brain?

Medulla. The lowest part of the brainstem, the medulla is the most vital part of the entire brain and contains
important control centers for the heart and lungs.

Function of the Right and left Hemisphere

24
The right cerebral hemisphere controls movement of the left side of the body. Depending on the severity, a stroke
affecting the right cerebral hemisphere may result in functional loss or motor skill impairment of the left side of
the body

The left cerebral hemisphere controls movement of the right side of the body. Depending on the severity, a stroke
affecting the left cerebral hemisphere may result in functional loss or motor skill impairment of the right side of
the body, and may also cause loss of speech.Apr 30, 2018

What are the characteristics of left and right brain?

Left-Brain or Right-Brain Dominance

It is thought that people prefer one type of thinking over the other. For example, a person who is “left-brained” is
thought to be more logical, analytical, and objective. A person who is “right-brained” is said to be more intuitive,
creative, emotional, thoughtful, and subjective.

What part of the brain controls emotions?

Amygdala: Limbic structure involved in many brain functions, including emotion, learning and memory. It is part of
a system that processes "reflexive" emotions like fear and anxiety. Cerebellum: Governs movement. Cingulate
Gyrus: Plays a role in processing conscious emotional experience.

Which side of the brain controls memory?

Temporal Lobe

Temporal Lobe: side of head above ears situated immediately behind and below the frontal lobes; the temporal
lobe controls memory, speech and comprehension.

Three Right Brain Exercises to Boost Creativity

25
1. Exercise #1: Connect the Dots. Identify something on the left side of your field of vision, and something
on the right, and move your eyes back and forth between the two. ...
2. Exercise #2: Breathe Through Your Left Nostril. ...
3. Exercise #3: Tickle Your Funny Bone.
Are left brain thinkers smarter?
The left brain is more verbal, analytical, and orderly than the right brain. It's sometimes called the digital brain. It's
better at things like reading, writing, and computations.
Left hemisphere

Language. In general, the left hemisphere of the brain is responsible for language and speech and is called the
"dominant" hemisphere
e. The right hemisphere plays a large part in interpreting visual information and spatial processing.

Where is short term memory stored in the brain?

prefrontal cortex

Short-term working memory relies most heavily on the prefrontal cortex.

What part of the brain controls speech and motor skills?

The frontal lobes are the largest of the four lobes responsible for many different functions. These include motor
skills such as voluntary movement, speech, intellectual and behavioral functions.

26
Cardiovascular System Or Circulatory System

The cardiovascular system is sometimes called the blood-vascular , or simply the circulatory, system. It
consists of the heart, which is a muscular pumping device, and a closed system of vessels called arteries, veins,
and capillaries. As the name implies, blood contained in the circulatory system is pumped by the heart around a
closed circle or circuit of vessels as it passes again and again through the various "circulations" of the body.

As in the adult, survival of the developing embryo depends on the circulation of blood to maintain
homeostasis and a favorable cellular environment. In response to this need, the cardiovascular system makes its
appearance early in development and reaches a functional state long before any other major organ system.
Incredible as it seems, the primitive heart begins to beat regularly early in the fourth week following fertilization.

The vital role of the cardiovascular system in maintaining homeostasis depends on the continuous and
controlled movement of blood through the thousands of miles of capillaries that permeate every tissue and reach
every cell in the body. It is in the microscopic capillaries that blood performs its ultimate transport function.
Nutrients and other essential materials pass from capillary blood into fluids surrounding the cells as waste
products are removed.

Numerous control mechanisms help to regulate and integrate the diverse functions and component parts
of the cardiovascular system in order to supply blood to specific body areas according to need. These
mechanisms ensure a constant internal environment surrounding each body cell regardless of differing demands
for nutrients or production of waste products.

27
Anatomy of the Heart Flow

The heart is roughly the size of the fist and is located slightly in the middle of the
chest. It is composed of cardiac muscle tissue under the control of autonomic nervous
system. It is divided into four chambers namely left and right atria (atrium) left and right
ventricles. The right ventricle is responsible for the pumping of blood to the lungs to be

28
oxyginated while the left ventricle pumps blood to the rest of the body and the heart beats
about 70 bpm for average person.
Superior vena cava and inferior vena cava – respectively receiving deoxygenated blood from
upper and lower body, the vena cava attaches to the right atrium of the heart.
Right Atrium – the oxyginated blood flows trough the tricuspid valve into the right ventricle
any blood remaining would be pumped into the right ventricle when the atrium contracts
Right ventricle – the oxyginated blood pumped through the pulmonary semi lunar valve into
the pulmonary artery.
Pulmonary Artery – this carries blood into the lungs to become oxygenated and remove
carbon dioxide waste.
Pulmonary vein – this returns the oxyge-rich blood to the left atrium.
Left Atrium - passes the oxygenated blood through the bicuspid valve in the left ventricle.
Any remaining blood is pumped into the ventricle when it is contracts.
Left ventricle – is the contraction of the left ventricle pumps the blood into the aorta and
significant contribution to the blood pressure that drives the blood through systematIc circuit.
Aorta - is the largest artery in the body and carries oxgenated blood to the rest of the body
tissues.

29
 Activity 5

Name:__________________________ Course Yr & Section: ____________________

Test 1 Multiple Choice

1. Command System of the body

a. Nervous system b. brain c. Neuron d. Cerebrum
2. Fundamental unit of nervous system
a. Nervous system b. brain c. Neuron d. Cerebrum
3. Composed of brain, spinal cord nerves found in inner organs of the body.
a. Nervous system b. brain c. Neuron d. Cerebrum
4. The major part of the brain
a. Nervous system b. brain c. Neuron d. Cerebrum
5. It controls the muscles of locomotion, balance and equilibrium
a. Cerebellum b. Cerebrum c. Neuron d. medulla oblongata
6. Stem like of the brain
a. Cerebellum b. Cerebrum c. Neuron d. medulla oblongata
7. It consist of the heart, blood vessels and blood volume
a. Nervous system b. Skeletal system c. Circulatory system d. Respiratory system
8. In charge of blood circulation
a. Nervous system b. Skeletal system c. Circulatory system d. Respiratory system
9. This returns the oxyge-rich blood to the left atrium.
a. Pulmonary vein b. Left Atrium c. Left ventricle d. Aorta
10. Is the largest artery in the body and carries oxgenated blood to the rest of the body tissues.
a. Pulmonary vein b. Left Atrium c. Left ventricle d. Aorta

30
II Discuss the Anatomy of the Heart Flow (10points)

31
Respiratory System
When the respiratory system is mentioned, people generally think of breathing, but breathing is only one
of the activities of the respiratory system. The body cells need a continuous supply of oxygen for the metabolic
processes that are necessary to maintain life. The respiratory system works with the circulatory system to provide
this oxygen and to remove the waste products of metabolism. It also helps to regulate pH of the blood.

Respiration is the sequence of events that results in the exchange of oxygen and carbon dioxide between
the atmosphere and the body cells. Every 3 to 5 seconds, nerve impulses stimulate the breathing process, or
ventilation, which moves air through a series of passages into and out of the lungs. After this, there is an
exchange of gases between the lungs and the blood. This is called external respiration. The blood transports the
gases to and from the tissue cells. The exchange of gases between the blood and tissue cells is internal
respiration. Finally, the cells utilize the oxygen for their specific activities: this is called cellular metabolism, or
cellular respiration. Together, these activities constitute respiration.

32
 The Respiratory systems includes the following components:

Nose and mouth

Pharynxs (Throat) Larynx (voice box) trachea (wind pipe) bronchi (two main branch) which lead to the
lungs.

Bronchioles (smaller branches) alveoli (air sacks) and blood capillaries within the lungs.
Alveoli are an important part of the respiratory system whose function it is to exchange oxygen and
carbon dioxide molecules to and from the bloodstream. These tiny, balloon-shaped air sacs sit at the
very end of the respiratory tree and are arranged in clusters throughout the lungs.
Function of Respiratory System
 Gas exchange – oxygen and carbon dioxide
 Breathing- movement of air
 Sound production

33
 Olfactory assistance- sense of smell
 Protection from dust and microbes body through mucus production, cilia and coughing

Two process of breathing

1. Inhalation (Breathing) this involves the contraction of the intercostals and the diaphram. The thoracic
cavity expands and more space is made available for the lungs to expand.
2. Exhalation (outbreath) it is the reverse of inhalation process. At this stage the diaphragm and the
intercostal relax pushing against the lungs and reducing the size of the toracic activity. The decrease

34
 in volume increases the pressure in the lungs and the air is force out from the lungs back to the
athmosphere.

Hyperventilation- is characterized by overbreathing and is typical trigerred by sudden bouts of intense excitement
anxiety and injury. During the hyperventilation, rapid breathing quickly removes carbon dioxide from the body
and is accompanied by neausea, light-headeness and tingling of the fingers due to change in the ph of the blood.

Valsalva Manoeuvre – this technical term is used to described force exhalation against closed airway. This
commonly seen during the exercise in weight training, when an individual hold his/her breath which heightened
the pressure I the thoracic cavity and blood flow is stemmed leading dizziness, fainting or seeing spots. Regular
breathing in weight training and exercises should be encouraged to avoid valsalva manoeuver.

35
 Activity # 6 ‘& 7

Name:__________________________________ Course, Yr. & Section: _______________

Activity 6

I. Objective: To determine your resting heart rate (RHR)when your resting and after the exercise:

II Materials needed:
Stopwatch or use your cellphone stop watch
Pen and Note book

III Procedure:

a. Plan a schedule (3 consecutive mornings)that will help you determine your RHR
b. Plan a schedule (3 consecutive mornings) that you have planned get your RHR using
the following step.
c. Choose pulse site that you would like tom use.
d. When you wake up in the morning get your pulse rate and count the number of heart
beats for 60 seconds
Day 1 _______ Day 2______ Day 3 _________
e. Do step d for 2nd and 3rd mornings.
f. add the three (3) RHR ‘s and get the average. Make sure that you round off the result
in case the value that you get is with decimal point.
Answer: _________

Activity 7 Self Testing Activity

Classification Heart Rate (Before) Heart Rate (After)

Step Test Day 1 (2 min)
Step Test Day 2 (3 min)
Step Test Day 3 (5 min)

36
 CHAPTER 3
PHYSICAL FITNESS

PHYSICAL FITNESS is the ability of an individual to do the daily activities without undue fatigue and still have an
extra energy to do in case of emergency demands.

Healthy – is the state of complete physical, mental and social wellbeing and merely an absence of desease or
infirmity. (WHO, 1948)

Components of Physical Fitness

Physical Fitness has 10 Components which is divided into two parts the Health Related Components &
The Skill or Performance Related Physical Fitness Components

Health Related Physical Fitness Components

1. Cardiovascular endurance - the ability of the heart, lungs blood vessels and blood to work
efficiently and to supply the body with oxygen without undue fatigue.
2. Muscular Endurance – the ability to use muscles for a long period of time without tiring.
3. Strength – the ability of muscles to lift heavy weight or exert a lot of force one time
4. Flexilibity – the abilty to use your joints fully through a wide range of motion
5. Body Composition – the combination of all tissues that make up the body such as bones,
muscle, organs and body fat.

Skills or Performance Related Physical Fitness Components

1. Agility – the ability of an individual to change direction or change position and keep
the body under control when moving.
2. Balance – the state of equilibrum.
Dynamic balance – the ability when moving ( like running, dancing or walking).
Static Balance – stable position or static position.
3. Power – the ability to combine strength and speed while moving.
4. Speed – the ability to move all parts of the body quickly.
5. Reaction Time – the ability to move quickly once a signal to start moving is received.
37
 Movement Activities

Two Types of Movements

Locomotor Movements – it is an active travel from place to place;

Locomotor movements are those that incorporate traveling from one point to another. .
 Walking move at a regular pace by lifting and setting down each foot in turn, never having both feet off the ground
at once.
 Running is the activity of moving fast on foot,
 Jumping push oneself off a surface and into the air by using the muscles in one's legs and feet. "the cat
jumped off his lap"
 Leaping to jump suddenly from one place to another
 Skipping to move in a light, springy manner by bounding forward with alternate hops on each
foot
 Hopping to move by a quick springy leap or in a series of leaps you can hop using right or left
foot
 Sliding able to move smoothly along a surface or floor
 Galloping to run rapidly by leaps, as a horse; go at a gallop. to go fast, race, or hurry, as a person or time.
It can be sideward or forward.
 Grapevine  to the left by following this foot pattern: Left step (to the left), right step (behind the left foot),
left step (again to the left), right tap (place ball of foot next to the left foot. ...

Non-Locomotor movement can be defined as “movements that occur in the body parts or using the whole body but do not
cause the body to travel to another space.

 Flexion or Bending – shortening of some body parts

 Extension or Stretching- a part that is added to something to enlarge, prolong or lengthen it.
 Rotation or circling movements - the action of rotating around an axis or center.
 Swaying move or cause to move slowly or rhythmically backward and forward or from side to side.
 pulling, pushing,
 Twisting, cause to rotate around something that remains stationary; turn
 Percussive is a method of tapping body parts with fingers, hands, as part of a physical examination
 Pendular- moving or swinging back and forth in a regular rhythm like a pendulum.
 Vibratory or shaking - relating to or causing vibration.

38
  log rolling
 balancing.  steady position so that it does not fall.

Manipulative Movements involve moving or using an object with the hands or feet to achieve a goal or complete a task.

 Throwing,
 Catching,
 Kicking,
 Hitting,
 Striking,..
 Dribbling.
 Volleying
 Passing
Foods & Nutrition
Foods serve as the fuel of our body it reflect on food choices or diet in a week and to see that the diet follows the
food pyramid.

3 types of foods

1. Carbohydrates

 Dairy. Milk, yogurt, and ice cream.

 Fruit. Whole fruit and fruit juice.
 Grains. Bread, rice, crackers, and cereal.
 Legumes. Beans and other plant-based proteins.
 Starchy Vegetables. Potatoes and corn.
 Sugary Sweets. Limit these! Soda, candy, cookies, and other desserts.
2. Fats
 Cuts of beef,
 Pork, and lamb.
 Dark chicken meat and poultry skin.
 High-fat dairy foods (whole milk, butter, cheese, sour cream, ice cream)
 Tropical oils (coconut oil, palm oil, cocoa butter)

3. Protein

 lean chicken,
 lean pork,
39
  Fish,
 Lean beef,
 Tofu, beans,
 Lentils,
 Low-fat yogurt,
 Milk, cheese,
 Seeds (Mongo, beans etc)
 Nuts, and
 Eggs

Nutrition is the science that interprets the nutrients and other substances in food in relation to maintenance,
growth, reproduction, health and disease of an organism. It includes food intake, absorption, assimilation,
biosynthesis, catabolism and excretion. Wikipedia

Two main Types of Nutrients

Three Main Categories of Macro Nutrients & Two types of Micro nutrients:

40
There are two main types of nutrients, macronutrients and micronutrients. The three main categories of
macronutrients include carbohydrate, protein, and fat. The two types of micronutrients are vitamins and minerals,
and these are extra molecules that cells need to make energy.

ACTIVITY 8
Quiz: PE 2

Name: ______________________________ Course yr. % section: _______________________

Answer the following:

1. Health Related Physical Fitness Components

1.
2.
3.
4.
5.
2. Skill or Performance Related Physical Fitness
6.
7.
8.
9.
10.
3. Locomotor Movemements (5out of 10 only)
11.
12.

41
 13.
14.
15.
4. Non Locomotor Movements (5 out of 10 only)
16.
17.
18.
19.
20.
5. 3 kinds Macronutrients

21. 22. 23.

6. 2 kinds of Micronutrients

24. 25.

Phases of Aerobic (Zumba) Workout

1. Warm Up phase – like stretching it use at the beginning of the workout to prepare the body from strenuous
activities.
2. Aerobic (Zumba) Work out–it is a combination of low and high impact, or slow to fast movement exercises that
will stress the cardio-vascular and respiratory system The duration and intensity level will depend upon the
fitness level of the participants
3. Cool down activities – like tai chi you can used each activity for relaxing it will slowly allows the body to return
to its normal metabolism.

Safety tips:

1. Always wear proper clothing

2. Begin with warm up and stretching
3. Avoid excessive twisting and hyperextension of elbow, knees and lower back.
4. Bend your knees when aiming from jumps
5. Monitor your heart rate before and after the exercises.
6. Don’t forget to perform a cool down exercise.

42
Basic Arm and Foot Movements:
 Marching
 Step Close
 Side Step
 Knee Lift
 Jogging
 Grape vine
 Kicks
 Arm swinging
 Claps
 Arm circling
 Arm stretch
 Arm Curl
 Bicep & Tricep
Taichi

And though you may associate the practice with older individuals, it has proven health benefits — such as stress
reduction, improved posture, balance, increased muscle strength in the legs and general mobility — for people of
all ages. It also accessible to people of all ability levels, including wheelchair users.
There are several different types of tai chi, depending on the way the body holds the postures and the speed of
the movement. For the most part, though, the movements are quite gentle and many are done in a position
similar to a semi-squat.
If you're hoping to start practicing the martial art, it's best to study the ancient art under the guidance of an
experienced teacher who can walk you through the basic tai chi moves.

Benefits of Tai Chi

Unlike high-intensity exercise, the ancient art involves slow, low-impact movements, but it still has a host of
fitness-related perks. In fact, tai chi improves your muscle strength, flexibility, balance and aerobic conditioning,
per Harvard Health Publishing.

43
And even though it won't leave you breathless like other forms of cardio training, tai chi improves your heart
health. A February 2015 meta-analysis published in PLOS ONE found that tai chi enhanced cardiorespiratory
function in healthy individuals.
In addition, tai chi can help you fight the battle of the bulge. An October 2015 study published in Evidence-Based
Complementary and Alternative Medicine  found that people who practiced tai chi experienced moderate weight
loss and saw a significant reduction in their waist circumference and fasting blood glucose.
If it's back pain that ails you, tai chi's gentle movements may help you manage those symptoms too. That's
according to a March 2020 study in The Journal of Alternative and Complementary Medicine, which concluded
that tai chi could improve chronic low back pain in older Americans.
What's more, regular tai chi practice may even lower your mortality risk, according to a September 2013 study in
the American Journal of Epidemiology.
And the mind-body exercise can also help your brain age gracefully. A December 2013 meta-analysis in
the Journal of Sport and Health Science  concluded tai chi training might improve global cognitive and memory
functions in older adults.

Tai Chi Steps to Warm Up

There are a number of warm-up exercises you can do before beginning your practice. Warming up can get your
focus, intent and breathing on track before you get into your basic tai chi moves. These warm-ups include:
 Head rolls: gently circle your head in one direction, then the other while breathing
deeply
 Simple stretch: bending down to your toes and slowly coming back up with your hands
on your hips
 Shoulder rolls: arm circles with your arms stretched out to the sides
 Picking fruit: standing with your feet shoulder-width apart and reaching upward
 Knee circles: standing with feet together, knees slightly bent and hands on knees as
you circle your knees around together
 Hip rolls: standing with feet shoulder-width apart, hands on hips, and circling your hips
as if you were hula hooping

44
Then Try These Tai Chi Moves for Beginners
Move 1: Warrior & Scholar
1. Take a breath in while bending your knees try to calm the water using your hands
going your Right & Left at the same time (3x R & :L)
2. Put your feet together and relax your hands at your sides.(Position) right every
movement
3. Push the water from Right to Left ((3x R & :L)
4. Ball over the drum (Getting the ball over the drum down then repeat (3x R & :L)
5. Ball on the valley, imagine that you are getting a ball at the top of the mountain and
put it the floor (valley) (3x R & :L)
6. Ball on the mountain, get the ball from the Floor and put it in the mountain (3x R
& :L)
7. Circle the Globe from R to L w/o moving your feet the from L to R (3x R & :L)
8. Push and Pull both hand from R to L (3x R & :L)
9. Pushing & Pulling R & L hand (3x R & :L)
10. Pushing the Clouds (3x R & :L)
11. Lotus Flower Closing (feet together inhale & exhale)
Move 2: Brush the Knee
1. Begin this move in a T-stance.
2. Lift one hand up, palm pacing front.
3. The opposite hand is in front of the body, palm facing downward.
4. As you bring one foot forward, twist your body at the waist and push your raised hand
forward, while putting the opposite hand down.
5. To finish, circle your arms back to starting position.
6. Exhale on the push with the top hand and inhale on the circle back.

45
 Activity 9
Locomotor Movement Practicum
Name_______________________________ Course Yr. & Section:____________

Preprare a Aerobic step Using Locomotor Movements

Submit inividually to your GC and link in your you tube:

Rubrics for Grading

Assessment Criteria % Grade
Presentation & 20
Creativeness

Choreography 20

46
Perform Steps with Mastery

Execution 20
Demonstrate the Locomotor
Movement
Competenly

Performance 20
Sustained engagement throught
the presentation
Timing 20
Movement synchronize with
Music

Total 100%

Activity 10
Non Locomotor Movement Practicum
Name__________________________________Course Yr. & Section:__________

Preprare a Aerobic step Using Non Locomotor Movements

Submit inividually to your GC and link in your you tube:

Rubrics for Grading

Assessment Criteria % Grade
Presentation & Creativity 20%

47
Choreography 20
Perform Steps with Mastery

Execution 20
Demonstrate the Basic
Movement
Competenly

Performance 20
Sustained engagement throught
the presentation
Timing 20
Movement synchronize with
Music

Total 100%

Activity 11
Taichi Practicum
Name__________________________________Course Yr. & Section:__________

Submit inividually to your GC and link in your you tube:

Rubrics for Grading

Assessment Criteria % Grade
Presentation & 20%

48
Creaativity

Choreography 20%
Perform Steps with Mastery

Execution 20%
Demonstrate the Basic Taichi
Competenly

Performance 20%
Sustained engagement throught
the presentation
Timing 20%
Movement synchronize with
Music

Total 100%

Activity 12
Final Practicum

Name_______________________________ Course Yr. & Section:____________

Preprare a Aerobic step Using the combination of Locomotor Movements & Non Locomotor.
Taichi
Submit inividually to your GC and link in your you tube:
49
 Rubrics for Grading
Assessment Criteria % Grade
Basic Movement Combination 30
Locomotor Movements & Non
Locomotor Movements
Taichi

Choreography 20
Perform Steps with Mastery

Execution 20
Demonstrate the Basic
Movement
Competenly

Performance 20
Sustained engagement throught
the presentation
Timing 10
Movement synchronize with
Music

Total 100%

References

Physical Fitness and Self Testing Activities, Mary Chantele O. Carlos, Mercy Pineda, Vanessa B. Sibug,
Rosauro C. Tabian, Isabel O. Gapay & Lourdes P. Soriano Published, Copyrighted 2012 and distributed by St.
Andrew Publishing House

Other References: www.google .com

Wikipedia.com

50
Summary:

Physical Education it is an integral part of educational system to promote the optimum development of
human being physically, mentally, emotionally and socially in a given selected physical activities. This may
develop the basic movement skills in sports, dances and physical fitness.

It offers experimental learning not only for the students but also for people who are willing to learn and
achieved or adopt an active lifestyle for fitness and lifelong health.

This will enable the learners to set goals and monitor their participation in an aerobic session or Zumba
session. This activities will not only be for their cardio vascular and respiratory endurance but also it will
strengthen their bones and muscles.

About the Author

51
 A Bachelor of Science in Business & Accountancy (BSBA) major in Government Accounting and
Government Auditing in graduated in 1986 at the Tarlac College of Technology. During her days in high
school she loved to play basketball and she became a varsity player in Angeles University Foundation
from First year to Third year she stopped in her studies due financial problem. They move from Angeles
City to Tarlac where she continued her studies while working with their relative.

Victorina Victorio Yu was hired and worked in 1990 at the Tarlac State University as Clerical job
in the Office of the University Registrar the she pursued her studies in the University Graduate School
taking Master of Arts in Education but she did not graduate this course because she heard that the
Angeles University Foundation offered a Certificate in Physical Education major in Sports and Dance.
She grabbed the opportunity to study every Saturday until she graduated in 1996. In 1999-2000 she was
promoted and transferred in Institute of Physical Education in the same University.

52
 Answer key
Activity 1
Pre Assessment 1
1. To provide Physical education
1. Physical Education
2. Encourage Sports Program
2. optimum or total
3. PE will develop the whole child in any child
3. physical
4. The Physical educator wll serve as a role model
4. mental
Demonstrate knowledge of health, physical
5. social
education and wellness.
6. emotional
5. The class will provide a variety of activities
7. DECS
which will motivate the students and increase
8. 58
participation.
9. Philippine Constitution
6. Define various health components of fitness
10. state
7. Recognize the physical & mental benefit of
increase activities.
8. Understand anatomy, basic mechanical
principles & terminology.
9. Determined factors involved with development
fitness level & training strategy.
10. Examine the effect of nutrition rest & another
lifestyle factors that contribute to better health.
Activity 2 In any order Activity 3
1. Appendicular skeleton 13. fibula 1. 650
2. Axial Skeleton 14. tarsal 2. skeletal muscle
3. clavicle 15. scapula 3. gluteus maximus
4. trachea 4. heart muscle
5. skeletal system 5. pectoralis major
6. femur 6. smooth muscles
7. pelvic girdle 7. frontalis
8 phalanges 8. temporalis
9. tibia 9. tricep brachi
10. head 10. abdominal muscle
11. patella
12. metatarsal
53
Activity 5
I. Multiple Choice II. Anatomy of the heart in order (10 pts)
1. b 11. Superior Vena Cava
2. c 12. pulmonary vein
3. a 13. right atrium
4. a 14. right ventricle
5. a 15. pulmonary artery
6. d 16. pulmonary vein
7. c 17. left atrium
8. c 18. left ventricle
9. d 19. Aorta
10. d

54
55