PHYSICAL EDUCATION 111
INTRODUCTION TO PHYSICAL
EDUCATION AND PHYSICAL
FITNESS
Physical Education - is an integral part of the
educational program designed to promote the
optimum development of the individual
physically, socially, emotionally and mentally
through total body movement in the
performance of properly selected physical
activities.
Health –Related Fitness - is designed to
explore and skills that will help you and your
family develop a lifelong habit of physical
fitness and wellness.
Psychomotor Objectives (Physical
Development) - deals with the program of
activities that build physical power in an
individual by developing the various organic
systems of the body. (Ex. Push Ups)
 It results in the ability to sustain, recover
and to resist fatigue.
 Development of health-related fitness
such as cardio respiratory endurance,
muscular endurance, strength and
flexibility.
 Development of performance related
fitness such as speed, power,
coordination and balance.
Cognitive Objectives (Mental Development)
(Ex. Reading Books, Writing Essay)
 Includes the development of intellectual
abilities, acquisition of knowledge, and
formation of ideas, problem solving,
analysis, interpretation and creativity.
 Understanding of rules and application
of strategies or technique in games and
sports.
 Includes analysis of movement and
principles underlying movement.
Affective Objectives (Social and Emotional
Development):
 Social Development – it is concerned
with helping an individual in making
personal and group adjustments.(Ex.
Being Friendly)
 This includes a feeling of belonging,
recognition, self-respect and love.
Social desirable worthwhile traits are:
friendliness, cooperation, respect for the
rights of others, good sportsmanship,
good leadership and followership and
honesty in group competition.
 Affective Development – it is involved
with attitudes, appreciation and values
such as sportsmanship.(Ex. Showing
Sportsmanship)
 Emotional traits needed for emotional
mastery like: self-confidence, self-
control, self-reliance, courage,
determination and personal discipline.
Values of Physical Education - the value of
physical education activities is found in the
resulting development and adjustment of
the individual. Engaging in any activity
stimulates in some degree the four types of
development although different activities
emphasize different amounts. Regular exercise
and physical activity are extremely important
and beneficial for long-term health and well-
being.
Concept and Terminologies of Physical
Fitness
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Physical Fitness - 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 nor
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.
Physical Fitness is the primary specific
objective in teaching Physical Education. Thus,
it is in order that PE teachers should have the
correct concept of Physical Fitness.
Physical Fitness - the ability of an individual
to perform one’s daily activities efficiently
without undue fatigue, reduce the risk of health
problems and with extra “reserve” in case of
emergency.
Medical Fitness and Dynamic Fitness
usually go together, but it is possible to
possess one without the other.
 Many people who are medically sound
may also be 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
health.
Importance of Physical Fitness:
 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 function;
 delay the aging process;
 feel good and younger as a human
being, and
 experience joy of participation in any
recreational or sports activities.
Physical Fitness Components:
 Organic Vigor- refers to the soundness
of the heart and lungs which contributes
to the ability to resist disease.
 Endurance- is the ability to sustain long
continued contractions where a number
of muscles 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
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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
movement of the same kind in the
shortest period of time.
 Coordination- is the ability to integrate
the body parts to produce smooth
motion.
Safety Issue and Concern - Physical activity
is essential for a healthy body and mind and
although there are valid safety concerns,
generally better than harm comes from
engaging in physical activity. Choosing an
appropriate environment for one’s preferred
activity contributes to a high safety level.
Cardiovascular Risk - It is known that
physical activity generally decreases the risk of
certain diseases, including heart disease in
individuals, but cardiovascular problems such
as a heart attack or arrhythmia are some of the
risks that may arise when taking part in
physical activity. While some may feel that the
majority of heart attacks happen to individuals
during exercise, approximately 90% of all heart
attacks actually occur at rest and not while
exercising.
Joint and Mobility Risk - Joints of the body,
including the knees and ankles, have to bear a
lot of stress from movement, especially in
individuals who affected by obesity or
overweight. The body weight of an individual,
along with the activity that they participate in,
and the mechanical movement determines the
load of force on a joint. For example, running
has a greater impact on the joints than biking,
and this effect is compounded by higher body
weight.
Health-Related Physical Fitness Test
Warm-up/conditioning exercises:
 Head and rest roll
 Jump up and down
 Shoulder circles
 Arm swings
 Trunk twist
 Arm stretches
 Marching forward with a turn
 Breathing exercise
 Foot stretches and lunges
Physical Fitness Component
Health Related:
1. Body composition- the relative
percentage of body fat compared with
lean body mass.
2. Muscular Strength- the amount of
force that can be produced by a single
contraction of a muscle.
3. Muscular Endurance- the ability of a
muscle group to continue muscle
contraction over a length of time.
4. Flexibility- the ability to use one’s joints
fully in a normal range of motion.
5. Cardiovascular Endurance- the ability
of the circulatory system to supply
oxygen to working muscles during
exercise.
Physical Fitness Testing Activity - Physical
fitness testing is always an important
component of physical education. This will
help an individual know one’s strengths
and weaknesses.
The following are the self-testing activities for
health-related fitness:
1. Anthropometric Measurements
2. Hamstring and Hip Flexor Test
3. Curl-up (Dynamic)
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4. Flexed-arm support (Static)
5. 3-Minute Step Test
6. Zipper Test
7. 90-degree Push-up (Dynamic)
Barriers to Physical Activity
Personal Barriers – Some common
explanations (barriers) that people cite for
resistance to exercise are:  
1. Insufficient time to exercise 
2. Inconvenience to exercise  Skill Related Fitness - refers to the quality of
3. Lack of self-motivation 
4. Non-enjoyment, boredom of exercise 
5. Lack of confidence in their
ability to be physical active
(low self-efficacy)  one’s performance of different movements
6. Fear of being injured or having been
injured recently
7. Lack of self-management skills, such as
the ability to set personal goals, monitor
progress, or reward progress toward
such goals
8. Lack of encouragement, support, or
companionship from family and friend.
Anthropometric Measurements - Purpose:
To measure body composition.
 Body Mass Index (BMI) - measure of
body based on height and weights that
aid in determining weight categories.
BMI = Weight in kg.
(Height in m)2
 Waist to Hip Ratio (WHR) - measure
store body fats percentage by the
relative measurement of waist and hip.
WHR = Waist Circumference (cm)
Hip Circumference (cm)
3 – Minute Step Test - Purpose: Test for
Cardiovascular Endurance level based on how
quickly your heart rate will come back down
after a physical activity.
Zipper Test - Purpose: Test for the shoulder
flexibility.
Curl-Up (Dynamic) - Purpose: Test abdominal
muscles strength and endurance
90 – Degrees Push – up (Dynamic) -
Purpose: Test for the strength and endurance
of the upper arm muscles.
Skill-Related Physical Fitness Test
one’s movement skill. It is also termed as
Performance Related Fitness because of its
relationship to the efficiency and effectively of
performed in different physical activities.
Standing Long Jump - Purpose: To measure
the explosive strength and power of the leg
muscles.
Hexagon Agility Test - Purpose: to measure
the ability to move quickly while maintaining
balance.
Stick Drop Test - Purpose: to measure the
reaction time as how fast a person can
respond to a stimulus, the higher your score
the fastest your reaction time.
Paper Juggling - Purpose: to measure the
coordination of the individual in the
performance of motor task.
Stork balance stand test - Purpose: to assess
the ability to balance on the ball of the foot.
Body Movement and Basic Positions
Axial Movement – Type of movement done by
a part or several parts of the body in
stationary place. (Ex. Bending, Lifting, Turning,
Raising, Flexing, Swinging, and Twisting)
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Locomotor Movement – Type of movement  Heels Sit
that brings the performer   form one place to  Cross Sitting
another. (Ex. Hopping, Walking, Galloping,  Frog Sitting
Running, Jumping, Leaping, and Skipping)  Kneeling Position
 Kneeling Position
Body Divisions - A major sections or  Stride Kneeling Position
segments of the body.  Kneeling Position R Of L
Direction of Movements - Directions of steps  Kneeling Position One Leg
can be indicated either in relation to the room  Lying Position
or in relation to the body position.  Back Or Supine Lying Position
 Front Or Prone Lying Position
Movement - The act or an instance of moving;  Side Lying Position
a change in place or position.  Hook Lying Position
 Tuck Lying Position
Body Movement and Basic Position  Arm Support Positions
 Movement can be initiated from a variety of  Supine Or Back Arm Support
positions. To attain a position we start at  Prone Or Front Arms Support
one and end in another.  Side Arm Support
 Posture is a position which one holds their  Dog Stand Position
body when standing, sitting or positions it in  Four – Base Position
a way appropriate to the movement that is  Dog Stand Position
desirable kneeling, lying or for a specific  Bridge Stand
work. Maintaining a good posture is vital to  Hand Position
your overall health.  Hands On Waist
 Hands On Chest
Basic Positions Where Most Exercises  Hands On Shoulder
Begin:  Hands On Neck
 Hand Position
 Standing Position
 Arm Position
 Feet Together
 Forward
 Stride Position
 Arms Sideward
 Lunge Position
 Arms Upward
 Half Knee Bend Position
 Backward Downward
 Full Knees Bend Or Squat
 Sideward Downward
Position
 Sideward Upward
 Sitting Position
 Arms In T - Position
 Long Sitting Position
 T- Position
 Long Sitting Rest Position
 Reverse T – Position
 Hook Sitting Position
 Tuck Sitting Position
 Stride Sitting Position
 Hurdle Sitting Position GOODLUUUUCK, LOVELOTS!!!
 Side Sitting Position
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