Microsystems International Institute of Technology

Inayagan City of Naga Cebu

COLLEGE DEPARTMENT
Instructional Study Module
( ISM ) # 3

Physical Education I
(Subject)

_______________________ _________________ Cherry Lyn Enad

Student Name Course/Year/Section Instructor’s Name

I. Rationale
This P.E 1 Movement Enhancement is one of the important courses to develop and
understand the scientific basic movements to help the students to be aware of physical
literacy, which help and individual to move completely and confidently in all types of
environments. This course is being offered to prepare the students for the advance learning
movement
II. Learning Objectives
At the end of this module, the students are expected to do the following:
Recognize the physical exercise
that combines rhythmic activities
with stretching.
A. Learn the basic pattern of scientific exercises to improve the components of fitness.
B. Learn the prevention of injuries through the proper movements.
C. Be able to formulate the basic pattern of exercises for daily living.
D. Learn the basic movements skills related to the fundamental patterns of motor skills.
E. Discuss and cite examples of the different training principles
F. Design an exercise routine in application of the training principles which may include
moderate and vigorous movements.
G. Perform the exercise routine with warm-up and cool down to benefit oneself
H. Reflect on the promotion of a healthy and active lifestyle
III. Learning Resources

A. References/Resources
 Electronic References
https://www.merriam-webster.com/
 Book Reference
Physical Education 1, Movement Enhancement: Dr. Michelle Duya Punzalan, Dr.
Antonio Jardin Habana Jr., Leila C. Crystal, MA, Karen T. Bundalan, MA, Belen T.
Dante, MA

IV. Learning Experience

Definition of terms:
 Basic
 of, relating to, or forming the base or essence: FUNDAMENTAL
 constituting or serving as the basis or starting point
 Patterns
 the regular and repeated way in which something happens or is done
 Training
 the act, process, or method of one that trains
 the skill, knowledge, or experience acquired by one that trains
 Principles
 a basic truth or theory: an idea that forms the basis of something
 a law or fact of nature that explains how something works or why
something happens

Discussion:
Basic movement skills are very important to an individual, if the students have properly learned
the basic skills, they are confident and competent enough to develop complex movement skills
that will allow them to enjoy any sports and physical activity without hesitation. They will surely
move with ease free from injuries.
Types of Stretching
1. Passive assisted stretching – a partner assists the stretching.
2. Static stretching – are those in which you stand, sit or lie still and hold a single position
for period of time
3. Ballistic Stretch – involves an explosive, bouncing rhythmic movement of a specific part
of the body.

Two Practical Principles:

1. Use all the joints that can be used.
The forces from each joint must be combined to produce the maximum effect.
2. Use every joint in order.
This principle tells us when the joints should be used. Movement should begin
with the big muscle group and move out through the progressively smaller
muscle, from big to small.

Basic gymnastics position where most exercise begin

Gymnastics is a self-motivating where one can manipulate the different parts of the body into
varied positions or movements.
Basic Position Where Most Exercise Begin
A. Standing Positions
1. Feet together or feet parallel
The feet are about one inch apart, toes pointing forward, and arms at the sides.
2. Stride Position
The feet are apart about 12 inches wide. The stride may be wider than 12 inches. The
weight of the body is on both feet and the trunks is at the center and arms at sides.
3. Lunge Position
Bend one knee, the other leg straight. Weight on both feet hands on hips.
4. Half-Knee Bend
Feet together, bend knees to about 45 angle; feet flat on floor, body erect; hands on hips.
5. Full Knees Bend or Squat Position
The knees are fully bent; sit on the heels of the feet. The weight of the body is on the
balls of the feet.
B. Sitting Positions
1. Long Sitting Position
Sitting with legs extended forward, toes pointed; trunk erect and hands on hips.
2. Hook Sitting Position
Sit on Buttocks, bend knees close to the body. Trunk erect and hands on shin of the legs.
3. Long Sitting Rest Position
Legs and toes are extended forward; hands at the rear on the floor, elbow and boy
straight.
4. Tuck Sitting Position
Sit on buttocks, bend knees close to body; round back so that the forehead and the knees
are in contact; hold shin legs.
5. Stride Sitting Position
Sitting on buttocks, spread legs apart, trunk erect, and hands on thighs.
6. Side Sitting Position
Sitting on buttocks, bend right of left leg in front; other leg extended sideward, and hands
on knees.
7. Hurdle Sitting Position
Sitting on buttocks, bend right leg at the back about 90 angles, the other leg extended
diagonally forward.
8. Heels Sit
From kneeling position, sit on the heels of the feet, toes pointed, and hands on hips.
9. Cross Sitting
10. Frog Sitting or Tailor Sitting
C. Kneeling Positions
1. Kneeling Position
Kneel on both knees, knees close together, body erect, hands on hips.
2. Stride Kneeling Position
Kneeling on both knees with knees apart.
3. Half-kneeling Position Right or Left
Kneeling on right, left in half-kneeling position in front and hands on hips.
4. Kneeling Position One Leg Extended Sideward
Kneeling on one leg, the other extended sideward, forward or backward.

D. Lying Positions
1. Back or Supine Lying Position
Lying on the back, the body is well extended arms overhead and toes pointed.
2. Front or Prone Lying Position
Body is well extended and in front of the body in contact with the floor. Toes pointed and
arms forward.
3. Side Lying Position
With the body well extended, the side of the body is in contact with the floor, one hand
on the floor overhead and other hand bent close to chest palms on floor and toes pointed.
4. Hook Lying Position
In a back lying position, bend knees, with the feet close to buttocks, feet on the floor and
arms overhead.
5. Tuck Lying Position
Lying on the back. Pull the knees close to the forehead and hold shin of legs.
E. Arm Support Positions
1. Supine or Back Support
From a long lying position, lift the body with straight arms support. Body legs and toes
well extended and one straight line.
2. Prone or Front Arm Support
From a front lying positions, lift the body to front arms support; body legs and toes well
extended and in one straight line.
3. Side Arm Support
The body is supported with the right or left arm; the body is well extended.
F. Four Base Position
1. Dog Stand Position
From a kneeling position, place the hands on the floor.
2. Bridge Stand Positions
From a hook sitting lift the trunk; legs and arms in right angle with the trunk.
G. Hand Position
1. Hands on Waist
Place hands on waist, fingers pointing front thumbs pointing backward.
2. Hand on Chest
Palms facing down, thumbs touching the chest, elbow in line with the shoulders.
3. Hands on Shoulders
Bend arms from the elbow, finger tips touching the shoulders, elbow in line with the
shoulders and ribs cage lifted.
4. Hands on Neck
 Bend arms from the elbows, place hands behind the neck, finger tips meeting each
other and elbow in line with the shoulders.
5. Hands on Hips
Place hands on hips, thumbs pointing back and fingers pointing front.
6. Arm Position
1. Arms Forward
Raise arms forward with palms facing each other. Hands in line with the shoulders
and elbows slightly extended.
2. Arms Sideward
Raise arms sideward with palms facing down and hands in line with the shoulders.
3. Arms Upward
Raise arms upward, palms facing each other, elbows touching the ears and the whole
arm in line with the body.

Arms Oblique Position

a) Arms obliquely forward downward
b) Arms obliquely backward downward
c) Arms obliquely sideward downward
d) Arms obliquely sideward upward

Arms in T-Positions
1. T-Position
2. Reverse T-Position

Principles of Exercise
Overload
The principle of overload refers to the amount of exercise that is needed to improve
fitness levels. Exercise must be observed in accordance to the intensity, duration and frequency
of the specific activity. Intensity indicates how hard the exercise can be performed. Duration
refers to the length of each exercise. Frequency refers to the number of exercise sessions an
individual performs per week at least three to five workouts.

Progression
Progression must be in context of the performer’s tolerance whether to increase or
maintain to overload. An increase in the level of exercise, weather it be run farther or to add
more resistance must be done in the progression. This enables the body to slowly adapt to the
overload, thus making the overload normal. Once this is achieved, progression is continued
onward toward a new overload. If the progression is too fast too intense, the body simply will not
be able to work at the new level, and improvement may not occur.
Specificity
Exercise must be specific in its concern. It could be either for strength, flexibility or
endurance etc. Physical conditioning should match the demands that a sport or activity makes on
individual.

Reversibility
Development of muscles will take place if regular movement and execution is done and if
activity ceases, it will be reversed.

The FITT Principle of Physical Activity

Frequency – How often
Intensity – How Hard
Time – How long
Type – What Activity

Example:
FITT for Cardio and Weight Loss
Frequency – 5 to 6 times per week
Intensity – Easy to moderate
Time – 30 to 60 minutes
Type – Zumba, Walking, Running or Stair climbing

Phases of exercise
Warm up
Warm up activities should be conducted before an intense workout. It will help you
perform better and will decrease pains. It prepares the muscles for exercise and allows oxygen
supply to ready itself for whatever strenuous activities to be worked at. Muscles perform best
when they are warmer than normal body temperature. They should consist of flexibility exercise
that stretch all the major muscle groups. Light paced jogging can also prepare the heart muscle
prior to the workout.

Workout
 Workout elevates the heart rate and achieves aerobic fitness. Activities, which may be
included in this phase, are walking, jogging, running, swimming, bicycling, rope skipping and
aerobic dancing. This phase should follow the principles of training with regard to frequency,
intensity, and time. Reaching the target heart rate and maintaining the intensity of workout in the
specified time are important guidelines for this phase.

Cool Down
After the workout, cooling down should be accomplished by walking for a few minutes.
This can help prevent soreness the next day by massaging the waste products of exercise into the
circulatory system.

V. Learning Activity

Activity #1 (30 total points)

Direction: Perform the Basic gymnastics position and take a picture of each position and
compile your pictures in a video presentation (don’t forget to put a label on each picture).
Please wear Jogging Pants and T-shirt.

Activity #2 (30 total points)

Direction: Make your own FITT Principle of Physical Activity and take a video
documentation. Please wear Jogging Pants and T-shirt.

Activity #3 (30 total points)

Direction: Make your own video documentation of Phases of Exercise. The video must
show the (Warm-up, workout and cooldown) of your exercise.
Excellent Very Good Good Poor
5 3 2 1

Preparedness Students handed in Students was prepared Students was mostly Students was
everything and ready to and knew the routine prepared and mostly unprepared and did not
perform. Knew the and obviously rehearsed. knew the routines, but know the routine.
routine well and could have used more Clear rehearsal was
directions were clear. rehearsals lacking
Knowledge of the Demonstrate excellent Demonstrate good Demonstrates some There was no
execution knowledge of the knowledge of the knowledge of exercise, knowledge of exercise.
exercise. exercise and few error. but unsure of some
movements.
Movement Students used the proper Students used the Students is Students does not
movement in applying movements successfully. unsuccessful used the demonstrate any
the exercise. Students Students show the most movement in exercise movement or show
shows complete of the techniques in but show basic that they know how to
understanding of the exercise. understanding in move.
exercise. exercise.
Prepared by:

Physical Education Teachers