COLEGIO DE SAN FRANCISCO JAVIER RIZAL INC.

West Pob. Rizal, Zamboanga del Norte

PHYSICAL EDUCATION 1

CECILIA L. DANAO
danaocecilia0603@gmail.com /
09977361827
 ABOUT THE AUTHOR

CECILIA L. DANAO is one of the faculty

member of Colegio De San Francisco Javier of
Rizal Incorporated. She is a teacher and
adviser of Grade10 Immaculate Heart of Mary
in the Junior High school Department. She is a
part-time college instructor of the Social Work
and Development Studies Department,
Information Technology Department, Business
Management Administration Department, and
International Hospitality Management
Department of this institution. She obtained her
Bachelor of Secondary Education major in
PEHM in the year 2000 at Saint Vincent’s
College. She also earned units in MAED.
MODULAR ONLINE CLASSROOM POLICIES:
The following are guidelines for online behavior and interaction “netiquette” for the conduct of
classes for the First Semester, 2020-2021 of this Academic Year:
I. GENERAL GUIDELINES
When enrolled under the online courses, the following policies must be observed:
1. Punctuality must be observed online classes especially when there is an online class
conducted.
2. Address your instructor to his proper title (i.e. Dr. Juan Dela Cruz) or if you are in
doubt you may use Mr. or Ms.
3. Respect your instructor and classmates in email or any other communication.
4. All higher education communication must observe proper grammar and correct
spelling including forums and discussions.
5. Avoid slang terms such as “wassup?” and texting abbreviations such as “u” instead of
“you”.
6. Limit and possibly avoid the usage of emojis.
7. Use standard fonts such as Arial, Calibri or Times New Roman and use proper font
sizes 11 or 12pt.
8. Refrain from using the caps lock feature as it can be interpreted as yelling.
9. Be cautious when using humor or sarcasm as a tone is sometimes taken seriously or
sound offensive.
10. Be vigilant with personal information (both yours and others).
11. Intellectual Property Rights must be observed, thus usage of contents, materials and
media without the proper citation of the owner is strictly prohibited.

II. SECURITY & PRIVACY

1. Do not disclose any confidential information such as passwords, class codes, or
learning materials to others.
2. Change your password regularly to avoid compromising of your account.
3. Remember to log out your account at the end of each online class session.

III. EMAIL NETIQUETTE

1. Use a descriptive subject line, it must convey the entire content of the email.
2. Be brief in composing your email.
3. Sign your email with your full name and a return email address.
4. Review your message prior to sending especially the email address.

IV. LANGUAGE & COMMUNICATION

When posting on the Discussion Board of the Google Classroom, you should:
1. Use clear and concise language.
2. Compose posts that are relevant to the topic and within the scope of the course
material.
3. Review your posts prior to publishing and edit if when deemed necessary.
4. Read the entire conversation or thread prior to commenting or replying.
5. Be brief and as possible while still making a throughout comment.
6. Avoid generic replies such as “ok”, “I agree” etc., there should be a supporting
statement right after.
7. In an events of disagreement with someone in the classroom, you should express
your differing opinion in a respectful manner.
8. Refrain from making personal or insulting remarks.
V. GUIDELINES FOR COURSE OUPUTS
a. Documentary Documents
1. The size of the document must be 8.5” x 13”.
2. The default orientation of the document is Portrait, is shall only be Landscape if
specified in the instructions)
3. The margins of the document must be set to default (1” –Top, 1” – Bottom, 1” – Left,
1” – Right)
4. The Font Face must be Arial, font size 12pt
5. Spacing throughout the document must be set to 1.5
 6. The document must bear the name of the owner and must follow the format
(LASTNAME, FIRSTNAME, MIDDLE INITIAL) to the left, and must bear the date to
the right bearing the format (i.e December 25, 2020).
7. In the events that the document is group output, it shall follow the guidelines in #7,
but must be sorted alphabetically.
8. The document must bear a page number at the bottom right (i.e Page 1).
9. Citations must be observed throughout the document (i.e superscripts) to avoid
plagiarism and shall follow the APA format.
10. A “Reference(s)” section must be added at the end of the document as appendices
bearing all the citations of references.
11. All submissions must have channeled through the Learning Management System
utilized and must be in the Portable Document Format (PDF).

COURSE EXPECTATIONS
Students of this course are expected to:

1. Observe the governing academic rules and policies of Colegio de San Francisco
Javier of Rizal Incorporated as stipulated on the Student Handbook.
2. Be oriented with the basic skills and knowledge of Information Communications
Technology (i.e. Productivity Softwares & Telecommunications).
3. Punctuality in attending the schedule of online classes.
4. Regularly check and be up to date with the latest information and announcements in
the Learning Management System utilized for this course.
5. Actively participate in discussion forums and observe the proper language of
communication in a respectful manner.
6. Acknowledge original content material owners to avoid any violations of the
Intellectual Property Rights.
7. Comply all the academic requirements of this course in a neat and presentable
manner.
8. Actively share insights to improve Rubrics for each Requirement.
9. Exhibit the values and characteristics of a Javerian.

COURSE REQUIREMENTS
In order to pass this course, a student must be able to obtain a rating of at least 83% and must
comply all the academic prescribed.

● Attendance and Online/Remote Class Activity Participation

● Major Examinations
● Performance Tasks (T/L Activities)
● Problem- Based Learning / Project Based Learning

GRADING SYSTEM
Written Works 10%

Uniform, Attendance, and Punctuality 20%

Project Based Learning 30%

Performance Tasks (T/L Activities) 40%

TOTAL 100%
 Lesson 1 What is Physical Education

Learning Outcomes: At the end of this lesson the students must

be able to:

Define physical education.

Describe and discuss the contribution of physical education to the learners’ total
development.
Identify the implication of participating to vigorous activities.

INTRODUCTION
Physical Education today has the potential of contributing to the enhancement of positive lifestyle
changes which ultimately lead to a better quality of life. This means that through physical education the
individual can acquire sufficient knowledge and understanding, activity skills, and desirable attitudes that
will eventually contribute to his well-being. In the process, he can achieve total fitness which will enable
him to avoid common illnesses, use leisure wisely, practice safety from harm, and overcome life’s
stresses.

CONTENT DISCUSSION & EXERCISES

What is physical education?
The term refers to an important segment of general education which aims to contribute to the total
development of the learner through participation in selected vigorous activities. It provides opportunities to
acquire lifelong skills that are essential to his physical, mental, social, and emotional development.
Oyco, V. (2007), Physical Fitness for College Freshme

Activity

Prepare a list of words that you associate with physical education. Organize your list by completing the
web below.

______________

______________ ______________

PHYSICAL EDUCATION

______________ ______________

______________

physical education
 PE.
 athletics.
 calisthenics.
 gym class.
  gymnastic.
 phys ed.

From these words, define physical education in a sentence or two.

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.

Analysis

How does Physical Education help in the total development of a person? Illustrate your answer in
a collage. This is to be pass in the google classroom.
 Application

Recall an experience in sports, zumba, or any physical fitness activity. Narrate experiences
before and after the activity and identify the implication of participating to vigorous activities.

Zuma is a true spirit of life it is great workout and so much fun. You move jump,
bend to some music and shaking all your body.

Lesson 2 What is a Physically Educated Person

Learning Outcomes: At the end of this lesson the students must

be able to:

Research on and study the objectives of physical education.

Enumerate and expound the five aspects of development in PE.
Illustrate and describe a physically education person and reflect about it.

INTRODUCTION
As an individual who has undergone physical education in the educational ladder cannot deny the
valuable contribution of this area of learning toward his total development. His exposure and experiences
and regular class instruction and in intramural and extramural competitions are expected to have a
tremendous effect on his lifestyle.

CONTENT DISCUSSION & EXERCISES

The Objectives of Physical Education
The goal of physical education is to assist the learner to develop and maintain a healthy lifestyle
that can be achieved through the acquisition of knowledge, desirable habits nd attitudes, game and dance
skills, and wholesome interpersonal relationships.

What is a Physically Educated Person?

A physically educated person:

- Understands the potential of physical education activities in the attainment of a healthy lifestyle
and strives to achieve this goal;
- Exercises regularly to develop and maintain his weight and physical fitness;
 - Acquires sufficient skills to enable him to participate actively in some form of recreational games,
sports, and dances;
- Eats a balance diet and practices good eating habits;
- Gets adequate sleeps and avoids drugs and stimulants that will negatively affect his total well-
being;
- Enjoys participation in a variety of vigorous activities and recreational pursuits; and
- Appreciates good performances in games, sports, and dances.

Oyco, V. (2007), Physical Fitness for College Freshmen

Activity

Watch and study the aims and goals of physical education in YouTube through this link:
http://bit.ly/PE-objectives

Analysis

Discuss briefly but sufficiently the objectives of physical education. Enumerate the five
aspects of development and outline what an individual learns from the activities in every aspect.
Attach illustrations to support your answers.

cognitive development

What did I do? What did I learn?

It is the development of knowledge,

Reading, board and memory
games, building games and
outside play.
skills, problem solving and
dispositions, which help children to
think about and understand the
world around them. Brain
development is part of cognitive
development.
 social and emotional development
What did I do?
Skills like bouncing back from
being teased or sitting still in a
group to listen to a story are all
examples of healthy social and
emotional development.
speech and language development
What did I do?
What did I learn?
Positive social and emotional
development is important. This
development influences a
child's self-confidence, empathy,
the ability to develop meaningful
and lasting friendships and
partnerships, and a sense of
importance and value to those
around him/her.
What did I learn?
 fine motor skill development,
What did I do?
With the development of these
skills, a child is able to complete
important tasks such as writing,
feeding oneself, buttoning and
zippering. Little hands need to
develop dexterity and strength.
 gross motor skill development.
What did I do?
Gross motor skills are larger
movement activities such
as sitting, rolling, kneeling,
crawling, walking, running,
jumping, skipping and more!
Application
Create a poster to illustrate a physically educated person and describe it by a slogan.
What did I learn?
Fine motor skills are those
that involve a refined use of the
small muscles which control the
hand, fingers and thumb. 
What did I learn?
Gross motor skill development
involves the large muscles in the
arms, legs and torso. ... Gross
motor abilities also form the basis
for fine motor skills and relate to
body awareness, reaction speed,
balance and strength. Learn
more about all developmental
milestones by age.
Do you consider yourself a physically educated person? Why?

YES! Because physical Health is also important as emotional, financial, phycological and physiological
health of one self.  You must keep these aspects healthy and protected. Your body is unique that others,
you are only person that can care, protect and chance it so, do care as early as now.  

 
 Lesson 3 What is Physical Fitness

Learning Outcomes: At the end of this lesson the students must

be able to:

Define what physical fitness is and determine its importance.

Outline the (8) components of physical fitness and describe each.
Perform various physical activities to improve each component.

INTRODUCTION
Every individual desires to live a long, healthy, and happy life. Based clinical and experimental
data undertaken in progressive countries, many people today know how to get and stay in shape.
Physical fitness tests determine strengths and weaknesses are available. This knowledge, however, is
not always applied in one’s daily life as there are people worldwide who take physical activities for
granted and ignore the very elements that contribute to well-being. A careful study of the physical fitness
tests prescribed in schools and their application can lead to a healthy lifestyle.

CONTENT DISCUSSION & EXERCISES

Physical Fitness
Your physical fitness level will help determine the quality of your performance. You may be an
ordinary person, an athlete, or a dancer.

To achieve a physically fit body, discipline is essential. Regular participation in in vigorous

workouts can do wonders in developing and maintaining a body fit to work, enjoy recreational pursuits,
and meet life’s challenges.

Although exposure to a variety of physical activities is the utmost concern of the physical
education, it is the responsibility of the student who desires ultimate fitness to practice good habits as
well.

Oyco, V. (2007), Physical Fitness for College Freshmen

Activity

Discuss briefly but sufficiently:

What is PHYSICAL FITNESS?

Physical fitness 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.
Why is PHYSICAL FITNESS important?

Regular exercise and physical activity promotes strong muscles and bones. It improves
respiratory, cardiovascular health, and overall health. Staying active can also help you maintain
a healthy weight, reduce your risk for type 2 diabetes, heart disease, and reduce your risk for
some cancers.

Analysis

Outline the eight (8) components of physical fitness and describe each. Use a graphic organizer of your
preference.

 Cardiovascular Endurance
 Local Muscle Endurance
 Strength
 Strength – Endurance
 Power
 Flexibility
 Balance
 Agility
 Application

Perform various physical activities. Photograph yourself as you demonstrate how to improve
each component and post it on the google classroom. Write in the comment section the physical fitness
component.

(Requirement: Please wear complete and proper PE uniform)

Lesson 4 Physical Fitness Tests

Learning Outcomes: At the end of this lesson the students must

be able to:

Study the revised physical fitness test manual and practice at home while observing
appropriate facilities, instructions, and scoring.
Read and identify the health-related and skill-related fitness tests.
Execute the physical fitness tests and use the PFT card to record scores honestly.

INTRODUCTION
How physically fit are you? Every Filipino college student should know his physical fitness status
so that he can determine his strengths and weaknesses. If the abdominal muscles are weak, then select
activities to improve these muscles. As the student gets exposed to a variety of exercises, he can identify
which activities may prove beneficial to him in the pursuit of physical fitness.

CONTENT DISCUSSION & EXERCISES

The Physical Fitness Test Manual
A review of the existing physical fitness tests for the purpose of establishing testing protocols
considering to be more current and appropriate for the Special Program in Sports (SPS) and in the new K
to 12 program, conducted through a workshop initiated by the Task Force on School Sports (TFSS), and
subsequently, by the Bureau of Secondary Education (BSE), gave rise to this Physical Fitness Test
Manual. It is intended to be used in the public and private schools which intend to adopt the program.

Passing the prescribed standards is a requirement for admission into the SPS. Moreover, under
the K-12 Basic Education Curriculum, Physical Fitness is one of the major goals of the Physical Education
Program and shall be incorporated/ adopted in the PE Curriculum.
 DO No. 34, Series of 2019, Revised Physical Fitness Test Manual

Activity

Study the revised physical fitness test manual and practice at home while observing appropriate facilities,
instructions, and scoring. http://bit.ly/PFT-manual

Analysis

Read and identify the health-related and skill-related fitness tests. Record them below and identify the
purpose of each test.

Part 1: Health-Related Fitness Test

A. BODY COMPOSITION
1. Body composition is used to describe the percentages of fat, bone and muscle in
human bodies. Purpose: To find what percentage of your body weight is fat.
B. CARDIOVASCULAR ENDURANCE
1. Cardiovascular endurance is a measure of how well you can do exercises that
involve your whole body at moderate to high intensity for an extended time. Purpose:
tests monitor how well the heart, lungs, and muscles perform during moderate to
high-intensity exercise. ______________________ Purpose:
____________________________________________
C. STRENGTH
1. The extent to which muscles can exert force by contracting against resistance.
Purpose: Can help you manage or lose weight, and it can increase your metabolism
to help you burn more calories. ______________________ Purpose:
____________________________________________

D. FLEXIBILITY
1. The ability of a joint or series of joints to move through an unrestricted, pain free
range of motion. Purpose: ____________________________________________
2. ______________________ Purpose: Helps eliminate awkward and inefficient
movement by allowing joints to move freely through a full normal ROM, and it may
also provide increased resistance to muscle injury (3, 22, 23, 24, 32, 36).
Part 2: Skill-Related Fitness Test

A. COORDINATION
1. The ability to execute smooth, accurate, controlled motor responses (optimal
interaction of muscle function). Coordination is the ability to select the right muscle at
the right time with proper intensity to achieve proper action. Purpose: To execute
smooth, accurate, controlled motor responses.
B. AGILITY
1. Is defined as “a skill-related component of physical fitness that relates to the ability to
rapidly change the position of the entire body in space with speed and accuracy.”
Purpose: Helps the body to maintain proper alignment and posture during movement.
C. SPEED
1. The ability to move all or part of the body as quickly as possible. Purpose:  Training
puts your muscles through a fuller range of motion, improving flexibility.
D. POWER
1. (measured in Watts) is the ability to exert force in the shortest period of time. The
physical formula of power is Power = Force multiplied by velocity or Power = Work /
time. Purpose:  In this sense is the ability to transform physical energy into force at a fast
rate, with emphasis placed on the speed of the action. Such actions require high yield,
 short duration energy production that is reliant on anaerobic energy systems and fast-
twitch muscle fibres.
E. BALANCE
1.  Is a term used to describe the ability to maintain an upright position.  Purpose:
the ability to control your body's position, whether stationary (i.e. a complex yoga
pose) or while moving (e.g. skiing).
F. REACTION TIME
1. Is the time needed to respond consciously to an external stimulus. Purpose:
Reaction time is one of the important methods to study a person's central
information processing speed and coordinated peripheral movement
response. Visual choice reaction time is a type of reaction time and is very important
for drivers, pilots, security guards, and so forth.

Application

Ask someone to record your performance as you execute the physical fitness tests. TURN IN your
recording in the google classroom. Download and print out the PFT score card and record your scores
honestly.

http://bit.ly/PFT-manual

Attach accomplished PFT

Score Card here!

Assessment
Prelim Examination: Cumulative scores from the previous performance Task

ASSESSMENT RUBRIC
GRAPHIC ORGANIZER RUBRIC
DIRECTIONS: Using the following criteria, choose the appropriate number from the following scale that
reflects your assessment of the student’s work.

1 = Weak 2 = Moderately Weak 3 = Average 4 = Moderately Strong 5 = Strong

1. The graphic organizer has an appropriate title and labels.

2. The graphic organizer’s lines, boxes, and text are neat and legible.

3. The information in the graphic organizer is accurate.

4. The spelling, grammar, and punctuation of the text on the graphic

organizer are accurate.

5. The graphic organizer presents the information in a manner that is easy to

follow.

6. The relationships presented in the graphic organizer are correct and clear.

7. The form in which the graphic organizer portrays the information is

appropriate to the relationships being represented.

8. The graphic organizer demonstrates an understanding of the topic, its

relationships & related concepts.

9. The graphic organizer fulfills all the requirements of the assignment.

10. Overall, the graphic organizer represents the student’s full potential.

TOTAL:

Comments:
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________

POSTER RUBRIC
DIRECTIONS: Using the following criteria, choose the appropriate number from the following scale that
reflects your assessment of the student’s work.

1 = Weak 2 = Moderately Weak 3 = Average 4 = Moderately Strong 5 = Strong

1. The poster contains appropriate items and information.

2. The poster is clean and neat, and the information on it is well organized.

3. The poster is colorful and creative.

4. The spelling, punctuation, and grammar of any text on the poster are accurate.

5. Any artwork on the poster is appropriate and carefully executed.

6. The information on the poster is appropriate to the topic.

7. The poster shows an understanding of the topic and related concepts

8. The poster fulfills the requirements of the assignment.

9. The student or group did a good job presenting the poster to the class.
10. Overall, the final result represents the student’s or group’s full potential.

TOTAL:

Comments:
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________