Physical Education

Holistic Development - We only have one Mind one Body one Soul need to be cared
properly and protect seriously.

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.

Physical education has existed since the earliest stages of humanity, in areas as simple as the
transmission of knowledge of basic survival skills, such as hunting.

The first known literary reference to an athletic competition is preserved in the ancient Greek
text, the Iliad ( Homer )

The ancient Greek tradition of the Olympic Games ( early 8th century B.C even continues
today )

The father of modern physical education that we know of today was Friedrich Ludwig
Jahn.

Friedrich Ludwig Jahn

born Aug. 11, 1778, Lanz, Brandenburg, Prussia—died Oct. 15, 1852, Freyburg an der
Unstrut, Prussian Saxony
German “father of gymnastics”
founded the turnverein (gymnastics club) movement in Germany
fervent patriot who believed that physical education was the cornerstone of national health
and strength and important in strengthening character and national identity.

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.

OBJECTIVES OF PHYSICAL EDUCATION

1. Physical development – Through carefully selected physical education activities and individual
who participates actively will develop and maintain good health and a high level of physical fitness.
The acquisition of physical skills can motivate an individual to participate further in physical
activities, hence , his growth and development will be enhance.
2. Social development – participation in P.E. activities provide opportunities for the development of
desirable social traits needed for adjustment to the social life in general. Some worthwhile traits are:
Friendliness, cooperation, respect for the right of others. Good sportsmanship, good leadership and
follower ship and honesty in group competition
3. Emotional development – the informal nature of P.E. activities offers opportunities for self –
expression and emotional mastery. Examples of worthwhile traits: Self – confidence, self – control,
self – reliance, courage, determination

4.Mental development – through participation in P.E. activities the individual develop his mental
capacities as he learns the mechanical principles underlying movements, as he acquires knowledge
and understanding of rules and strategies of games and sports, and as he discovers ways of improving
his movements in gymnastics and dance.

SELF-TESTING ACTIVITIES – these are activities of feats of performance where an

individual can test his ability to perform a difficult activity
STUNTS – any feats of performance is considered as stunt.

TYPES OF STUNTS

1. Individual stunt. Example: duck walk, dog run, crab walk, coffee grinder

2. Dual or Couple Stunt. Example: Chinese get-up, wring the dish rag, wheelbarrow, Siamese twins

3. Group stunt. Example: walking chair, skin the snake, the clock, merry go round

4. Combative Stunt. Example: rooster fight, tug of war, Indian hand wrestle.

5. Stunt Race. Example: crab walk race, wheelbarrow race, or any stunt conducted in the form of
race or competition

TUMBLING- anybody rolling movements. Example: forward roll, backward roll, cart wheel, egg roll

PYRAMID BUILDING- a grouping of two or more individuals who are in symmetrical position as a
test for the ability to hold one’s self in a position for a minute or two.
 CONDITIONING EXERCISES- these are the exercises which are aimed primarily to tone
up and strengthen the muscles for the improvement and maintenance of physical fitness.

TYPES OF CONDITIONING EXERCISE

Isotonic Exercise- when the muscles are made to do some contraction to gain tonus. These are
sometimes called calisthenics or free hand exercises when not perform with equipment.
tension remains the same, muscles shorten, used in movement. Both types are in most body
actions

Isometric Exercise- when the muscle are made to undergo tension without contraction and held in a
certain position for sometime in order to develop muscle strength.
Tension increase, muscle length remains the same. Important in maintaining posture

Aerobic Exercise- when very vigorous movement are performed such as brisk walking, jogging,
running, or skipping and the body experience fast breathing so that the muscles of the heart and lung
are exercised.

APPARATUS EXERCISE- these are the exercise performed with light equipments such as
ring, wands, dumbbells, or balls also exercises performed on heavy apparatus such as balance
beams, vaulting horse, trampoline, parallel bars and others.

MODULE 2

PHYSICAL FITNESS

is your ability to carry out tasks without undue fatigue.

also refers to the ability of your body systems to work together efficiently to allow you to
be healthy and perform activities of daily living.
Being efficient means doing daily activities with the least effort possible.
A fit person is able to perform schoolwork, meet home responsibilities, and still have
enough energy to enjoy sport and other leisure activities.
A fit person can respond effectively to normal life situations, such as raking leaves at
home, stocking shelves at a part-time job, and marching in the band at school.
A fit person can also respond to emergency situations - for example, by running to get
help or aiding a friend in distress.

COMPONENTS OF PHYSICAL FITNESS - Physical fitness is the primary specific objective in

teaching physical education.

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 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 muscle to exert effort against a resistance.
 Power – refers to the ability of the muscles to release maximum force in the shortest period of
time.
Flexibility – is a quality of plasticity which gives the ability to do a wide range of movement.
Agility – ability of the individual to change direction or position in space with quickness and
lightness of movement.
Balance – ability to control organic equipment neuro – muscularly; a state of equilibrium.
Speed – ability to make successive movements of the same kind in the shortest period of time.

IMPORTANCE OF PHYSICAL FITNESS

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

ANTHROPOMETRIC MEASUREMENTS
 are a series of quantitative measurements of the muscle, bone, and adipose tissue used to
assess the composition of the body
core elements of anthropometry – height, weight, BMI (body mass index), body circumference
(waist, hips, limbs), skin fold, thickness.

BMI (Body Mass Index)

measure of body fat and is commonly used within the health industry to determine whether
your weight is healthy
applies to both adult men and women and is the calculation of body weight in relation to height
formula uses your weight (in kg or pounds) and your height (in meters or inches) to form a
simple calculation that provides a measure of your body fat.
BMI was devised in the 1830s by Belgian mathematician Adolphe Quetelet
universally expressed in kg/m2.
simple calculation using a person's height and weight
BMI = kg/m2 where kg is a person's weight in kilograms and m 2 is their height in metres squared

BMI Categories:

Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater

STATURE EXERCISE

Sitting Height -Sometimes sitting height measurement is conducted in addition to the

standing height. Sitting height gives a measure of the length of the trunk. It is a
measurement of the distance from the highest point on the head to the base sitting
surface.

Arm Span / reach (sometimes referred to as wingspan, or spelled "armspan") is the

physical measurement of the length from one end of an individual's arms (measured at
the fingertips) to the other when raised parallel to the ground at shoulder height at a 90°
angle

Right angle Push Up - The objective of this test is to measure upper-body strength and
endurance. The right-angle push-up is recommended as a test of upper-body strength
and endurance. Muscle fitness is required for people of all ages in order to perform daily
living and recreational activities with vigor and undue fatigue.

Sit and Reach - is a common measure of flexibility, and specifically measures the
flexibility of the lower back and hamstring muscles. This test is important as because
tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back
pain
 Standing Long Jump - The athlete stands behind a line marked on the ground with feet
slightly apart. A two foot take-off and landing is used, with swinging of the arms and
bending of the knees to provide forward drive. The subject attempts to jump as far as
possible, landing on both feet without falling backwards.

Basket Ball Pass- Passing in basketball has been defined as "The deliberate attempt
to move a live ball between two teammates", a definition which might equally apply
across other sports equally well, albeit with a change to the item being passed where
appropriate.

15 Minutes Run- This 15-minute running test requires participants to cover the
maximum distance possible in 15 minutes. ... purpose: a running test to measure aerobic
fitness (the ability of the body to utilize oxygen to power it while running). equipment
required: flat oval or running track, marking cones, recording sheets, stop watch.

MODULE 3
GYMNASTICS

It’s one of the most flexible and agile sports

is a sport that includes physical exercises requiring balance, strength, flexibility, agility,
coordination, and endurance
contribute to the development of the arms, legs, shoulders, back, chest, and abdominal
muscle groups
Alertness, precision, daring, self-confidence, and self-discipline are mental traits that
can also be developed through gymnastics evolved from exercises used by the ancient
Greeks that included skills for mounting and dismounting a horse and from circus
performance skills.

Plato, Aristotle and Homer heartily advocated the strengthening qualities of gymnastic activity.
believed symmetry between the mind and body was possible only when physical exercise was
coupled with intellectual activity.
"artistic gymnastics" emerged in the early 1800s to distinguish free-flowing styles from
techniques used in military training.
Gymnastic competitions began to flourish in schools and athletic clubs across Europe and made
a fitting return when the Olympic Games were revived in Athens in 1896
Gymnastics was introduced in early Greek civilization to facilitate bodily development through a
series of exercises that included running, jumping, swimming, throwing, wrestling, and weight
lifting.
gymnazein, literally, "to exercise naked."
Physical fitness was a highly valued attribute in ancient Greece, and both men and women
participated in vigorous gymnastic exercises.
1774, a Prussian, Johann Bernhard Basedow, included physical exercises with other forms of
instruction at his school in Dessau, Saxony
1700s, Friedrich Ludwig Jahn of Germany developed the side bar, the horizontal bar, the parallel
bars, the balance beam, and jumping events.
"father of modern gymnastics." - Friedrich Ludwig Jahn
Gymnastics flourished in Germany in the 1800s, while in Sweden a more graceful form of the
sport, stressing rhythmic movement, was developed by Guts Muth
1811) of Jahn's school in Berlin, to promote his version of the sport, was followed by the
formation of many clubs in Europe and later in England
sport was introduced to the United States by Dr. Dudley Allen Sargent, who taught gymnastics in
several U.S
Clubs were formed as Turnverein and Sokol groups, and gymnasts were often referred to as
"turners."
Modern gymnastics excluded some traditional events, such as weight lifting and wrestling, and
emphasized form rather than personal rivalry
Men's gymnastics was on the schedule of the first modern Olympic Games in 1896, and it has
been on the Olympic agenda continually since 1924
Olympic gymnastic competition for women began in 1936 with an all-around competition 1952
competition for the separate events was added
early Olympic competitions the dominant male gymnasts were from Germany, Sweden, Italy,
and Switzerland
1950s, Japan, the Soviet Union, and the Eastern European countries began to produce the
leading male and female gymnasts.
Modern gymnastics gained considerable popularity because of the performances of Olga Korbut
of the Soviet Union in the 1972 Olympics, and Nadia Comaneci of Romania in the 1976 Olympics
Modern international competition has six events for men and four events for women
men's events are the rings, parallel bars, horizontal bar, side or pommel-horse, long or vaulting
horse, and floor (or free) exercise
women's events are the vaulting horse, balance beam, uneven bars, and floor exercise, which is
performed with musical accompaniment
In the United States, tumbling and trampoline exercises are also included in many competitions.
combine graceful, dancelike movements with strength and acrobatic skills
Teams for international competitions are made up of six gymnasts.
team competition each gymnast performs on every piece of equipment, and the team with the
highest number of points wins
Another type of competitive gymnastics for women is called rhythmic gymnastics
Olympic sport since 1984. Acrobatic skills are not used
rhythmic gymnast performs graceful, dancelike movements while holding and moving items
such as a ball, hoop, rope, ribbon, or Indian clubs, with musical accompaniment. Routines are
performed individually or in group performances for six gymnasts.
OBJECTIVES OF GYMNASTICS

1. To improve and maintain a physically fit body.

2. To improve efficiency of movement through grace, poise, dignity, form and rhythm
3. To enhance creativity through the exploration of new movements and movements
combinations.
4. To improve courage, initiative, determination and perseverance.
5. To stimulate interest and enjoyment of gymnastics.
POSITIONS IN GYMNASTICS

1. ARC- is a position where the body is curved like an arc of a circle with the hip forward and the head
and trunk bent backward.

2. DISMOUNT- is stunt used by performer to get of the apparatus

3. EXERCISE or ROUTINE – Exercise planned series of dance, skills, locomotors skill gymnastics and
tumbling skills performed with or without music.

4. HELD or STATIC POSITION- these is position held for two seconds

5. MOUNT- this stunts performed by a performer to go up on the apparatus.

6. PRESS- it is application of steady pressure to a particular muscle in order to attain a desired stretch.

7. SCALE- is support on one leg that are extended forward and in a straight position

8. SPLIT- is apposition where the legs are extended forward and backward in a straight
position.
9. SPOTTER- is a person who helps a person to go about a skill for the first time

10. SPOTTING- is the act of helping a person to go about a skill for the first time
11. TUCK- is a position where the head and knees in contact and the trunk is curved.

BODY MOVEMENTS
1. AXIAL MOVEMENTS- are movements done by a part of the body in stationary place.

Bend or Flex- to move the part of the body around a wide axis.
Lift, Raise- to elevate a part of the body around wide axis.
Stretch, extend, straighten- to lengthen a part of the body.
Twist- to move a body around a long axis
Circle – to move a body around a point
Swing – to move continuously from one point to the other.
Turn, Rotate- to change direction to move around an axis

2. LOCOMOTOR MOVEMENTS- are movements that bring the performer from one place to another.

Point- to touch the floor with the toes, the knees well extended.
Step- to transfer weight from one foot to the other
Spring- to push off leg or legs in the air. It is combination of a bend on the knees and leg stretch.
TYPES OF LOCOMOTOR MOVEMENTS

a. Walk- series of steps in all directions.

b. Run- is a walk with a longer stride and there is a push off by the foot to suspend the body
momentarily.
c. Hop- is a spring on one foot and land on the same foot.
d. Skip- is a step and hop at the same foot with count.
e. Leap- is to spring on one foot and land on the other foot.
f. Jump- is to spring on both feet and land on one or both feet.

DIRECTION OF MOVEMENTS
1. Forward
2. Sideward
3. Upward
4. Downward
5. Diagonal or Oblique
6. Clockwise
7. Counter clockwise
8. Backward