Republic of the Philippines

Province of Cebu
City of Talisay
TALISAY CITY COLLEGE
Poblacion, Talisay City, Cebu
2nd Semester, Academic Year 2020-2021

P.E. 2: PATH FIT2 Exercise-based Fitness Activities

Jenneth Labrado
Course Facilitator Juvy Villiarias Department P.E Department
Sheena Mae Guzman

Teacher Contact No.

Program & Year Credit Units 2.0
This course provides experiences in core stability, strength and mobility training in which learners
need to create and design their personalized fitness exercise program with the use of light
Course Description apparatus. This course offers Fitness Exercises that embodies values in the different activities
offered such as patience, perseverance, time consciousness and management, cooperation, unity,
and camaraderie.
Culminating Outcome Create an Enhance self-directed exercise and dietary program plan.
Prelim Unit Outcome Design a self-monitoring template and personal health fitness record.

Student’s Name Curricular Yr.& Sec.

Contact No. Time Allotment
Residence Inclusive Date/s

Course Material 1 Fundamental Movement Patterns Progression

CONTENT LEARNING OBJECTIVES

❖ FUNDAMENTAL MOVEMENT PATTERNS At the end of this module, you will…

PROGRESSION
• Physical Fitness Components (Power ✓ identify the principles, phases and types of exercise
Review) ✓ synthesize the importance of an exercise program
• FITT Principle ✓ design personal health fitness record for fitness
• Exercise Principles program plan.
• Fundamental Movement Patterns
• Muscle Contractions: Isometric,
eccentric, concentric
ENGAGE
Each day, our lives are in our hands, that we awake a new
start and have another chance of opportunities and self-
betterment. Why waste it on self-pity, laziness, and
selfishness? Roll that day around on your tongue, relish the
taste of its freedom. Breathe deeply the morning air, and
enjoy the fragrance of opportunity. Run your hands along
the spine of those precious 24 hours and feel the strength
of your stamina and bones. Life is a rare material. We are
artisans. We can sculpt our existence into something
beautiful, or humble it into ugliness. The situation is in our
hands.

Physical fitness is the body’s ability to functions

efficiently and effectively. It is a state of being that consists
of at least five health-related and skill-related physical
fitness components, each of which contributes to the total
quality of life.

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 Question: Does this article encourage you to follow an exercise routine? Why do you say so?

EXPLORE

Being healthy involves far more than simply not being ill. Health defined by the WHO is the state of completed
physical, mental, social, emotional well-being of an individual and not merely the absence of disease or infirmity. If you
feel in good health, your organs will be working properly and you will have the energy to live life to the full. This feeling
of well-being affects your mind and your body.

Exercise is one of the most essential remedies. We are suffering from different illnesses and viruses, and we need to
fight and protect ourselves from harm and make our immune system 5x stronger. In the Physical Education Subject, we
are taught how to make an effective and efficient exercise program plan appropriate to our physical or body needs. In
the process, she/he can achieve total fitness which will enable her and him to avoid common illnesses, enjoy leisure
wisely, practice safety from different forms of physical harm, and relieve life from various kinds of stressors. Essentially,
physical education can contribute towards a relatively long and a happy life.

Fitness is an important part of health, and this means that your heart, lungs, skeleton and muscles all work together
smoothly to carry out your daily activities.

Generally, physical fitness is defined as the ability of an individual to perform regular day to day activities without undue
fatigue and still has the energy to enjoy leisure and to meet emergencies.

Now, come with me and let us tour and explore to the new world of knowledge on the different health-related and
physical fitness skill-based components.

Basic Fitness Components

There are two basic fitness components. There are the health-
related and skill-related components. The health-related fitness
component pertains to the total functioning of the body. The skill related
fitness component refers to the quality of movement of one’s skills.

Health-Related Fitness
1. Cardio-respiratory Endurance- The ability of the heart and the
lungs to function efficiently and effectively over a prolonged
period of time.
• 3 min-step tests
2. Muscular Strength- the amount of force that particular muscle
group can generate to work against resistance.
• Bent knee Curl-ups
• Push-ups/Bent Knee Arm Push-up
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 3. Muscular endurance- It is the ability of a muscle group to perform minimum resistance in a maximum
repetition or to stabilize a fixed contraction (isometric) for a prolonged period of time.
• Flexed Arm Hang
4. Flexibility- It is defined as muscle suppleness to accommodate the full range of motion available at a joint.
• Sit and Reach
5. Body Composition- This refers to the relative amount of fats and lean body tissue or fat free mass (muscle,
bones, and water) that comprise the body
• Skinfold test

Skill-Related Fitness
1. Balance- The process of orienting yourself in space which
involve muscle reflexes, visual cues and reaction time for the
maintenance of equilibrium. It can either is static or dynamic
balance.
• Static balance- One-Leg-Balanced (Closed Eyes)
• Dynamic balance- Leap and Pick
2. Coordination- The ability to shift smoothly the body or parts of
the body from one motion or position to another.
• Wand juggling
3. Agility- The ability to move the entire body accurately to a
sudden change of a direction.
• Shuttle Run
4. Speed- It is the ability of the body to perform any movements
in the shortest possible time.
• 50-meter sprint
5. Power- It is the ability to transform energy into an explosive force that will cause the body to move as fast
or spring about.
• Standing long jump
• Vertical jump
6. Reaction Time- It is the time needed for a muscle group to move in response to a given stimulus called
reflexes.
• Ruler drops

Fundamental Movement skills:

Locomotor Movement skills – used to move the body from one location to
another.
• Walking – is a series of steps in all directions
• Running – is a fast walk with longer strides and there is a push-off
by the foot to suspend the body momentarily in air.
• Hopping – is a spring on one foot and land on the same foot.
• Skipping – in a step and a hop with the same foot in one count.
• Leaping – is a spring on one foot on the floor by gliding in any
direction.
• Galloping – a combined step and a cut (shift weight or displace the
other foot)
• Jumping – is to spring on one or both feet and landing on both
feet.
Non-locomotor Movement skills – in which the individual does not have to
change location in order to practice an activity.

• Bend or flexion – to move the body or 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.
• Lift, raise- to elevate a part of the body or the whole body in a desired level.
• Circle – to move a body around a point
• Rotate/Turn- to change direction to move around an axis.
• Swing – to move continuously from one point to the other

Manipulative Movement Skills – used to handle or manipulate play objects, such as ball, wands, hoops, bats,
etc. they include movements that increase hand -eye and hand foot coordination, tracking skills, and
dexterity and propulsion skills, such as throwing, kicking and batting.

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 Specialized Movement Skills- related to specific sports, games and apparatus. Skills are structured (specific
rules, guidelines and techniques)

Basic Parts or Phase of an Exercise Program

1. Warm-up – done gradually increasing the load that involves all muscles to move in preparation for the main
activities.
2. Exercise Proper
• Strength – is the capacity to sustain the application of force without yielding or breaking; the ability
of the muscles to exert effort against a resistance.
• Flexibility/suppleness – is a quality of plasticity which give the ability to do a wide range of movement:
It involves four basic movements, namely:
a. Flexion – bending a body segment
b. Extension – straightening of body segment
c. Abduction – moving a limb away from the body; and
d. Adduction – moving a limb toward the body,
• Endurance/stamina – 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.
3. Cool Down exercises – serve to gradually taper off the body from the stress of exercises. It is as important as
warming-up because it keeps the blood circulating around the body to prevent the individual from experiencing
some form of dizziness.

Let’s take a look at the principles, their definitions and what they actually mean in lay terms.
• Individualization Exercise should be specific to the individual completing the training. People respond
differently to exercise so in order to maximize the benefits, therefore training programs should be built around
the person’s needs and capabilities.

• Specificity Exercise should be specific to the client’s goals, needs and capabilities. Our bodies response to
training is based on the specific stimulus (training) applied. So, to increase adaptation (results) exercise should
be specific to an individual’s goals, tasks, movements and capabilities.

• Overload Exercise should overload the body in order for a positive adaptation to occur. For the body to adapt
it needs to be overloaded. This means it needs to be placed under greater stress than it is accustomed to.
This is accomplished by using the F.I.T.T principle to make the body do more than it has done before.

F = Frequency of training
I = Intensity of training
T = Type of training
T = Time of training (duration)

• Progressive Overload. Exercise needs to continually overload the body if positive adaptations (change) are to
continue to take place. For the body to keep adapting to exercise the stress it is placed under should
progressively increase. Therefore, the intensity and loads should continually increase over time. Similar to
overload, stress can be gradually increased using the F.I.T.T principle.

• Variety. Exercise needs to be varied for optimal adaptation to occur, avoiding boredom, overuse, and injury or
hitting a plateau.

• Rest and recovery are required to allow the body time to adapt to exercise. Optimal adaptation requires
recovery time. It is only during the recovery phase (days between workouts) that the body is able to change
and adapt to the stress of the workout. Recovery can be improved in a variety of ways, such as effective nutrition
and hydration, light aerobic exercise and stretching sessions. It is believed that 90%+ of an individual’s time is
spent recovering from exercise. If we get this wrong positive adaptation will not occur as quickly.

• Reversibility. If you don’t use it, you lose it. Adaptations which occur through exercise are reversible, so when
training is stopped for prolonged periods the adaptations from previous exercise will be lost. Whether you
create your own fitness training program or enlist the help of a personal trainer, your overall exercise plan
should include several elements. Aim to incorporate aerobic fitness, strength training, core exercises, balance
training, and flexibility and stretching into your exercise plan. It isn't necessary to fit each of these elements into
every fitness session, but factoring them into your regular routine can help you promote fitness for life

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 Note:
➢ Exercise is important because it keeps the bones, joints and muscles healthy. You cannot expect an older person
to take vigorous exercise but they are encouraged for guided workout.
➢ Carefully planned and performed exercises helps prevent joint and muscle injuries
➢ Walking and even swimming helps the circulation and keeps the joint supple.
➢ Follow professional advice on proper exercise level to avoid any damage to their body particularly that of those
who are under medical treatment.
➢ Regular exercise helps you tone up the muscles and the circulatory system.
➢ Regular exercise strengthens the muscles and improves muscle tone.
➢ Regular exercise can improve body and shape and posture.
➢ Regular exercise strengthens the heart and improves your blood flow
➢ Regular exercise promotes sound sleep and rest.

There are several exercises for increasing strength.

• Isotonic Exercises (Dynamic Concentration). These exercises involve movement through a range of
motion in the presence of resistance. This means muscles change in length and movement of body
segments. Muscles are made to do some contraction and relaxation to gain tones. This exercise does
not require a constant movement speed. Aerobic exercises examples like walking, running, hiking,
swimming, skiing, and dancing etc.

• Isometric Exercise (static contraction). A type of exercise where the muscles apply tension but not
shorten and do not move the body segment. Muscles are made to feel tension and hold in a certain
period in order to build up muscle strength.

Examples like the followings:

• Isokinetic Exercise (Dynamic contraction). An exercise that involves work against resistance or a load
while movement occurs at a mechanically regulated rate of speed. The mechanical device sets up a
resistance that helps develop dynamic tension in a muscle group during the shortening range and at
specific and optimal shortening speed. Examples like: flexion, abduction, adduction, rotation,
circumduction, etc.

LEARNING CHECK:

1. Things I learned today: ______________________________________________________________

2. Things I found interesting: ___________________________________________________________

Supplementary Material/s:
➢ Oyco,V.O.(2007).Physical Fitness for College Freshmen.Rex Publishing House
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 KNOWLEDGE-BUILDING
Assessment Task 1 Multiple choice
Instructions: Circle the letter of your choice.

Help Guide Read and understand the statement carefully.

Your Rating/
Basis for Rating: Number of correct answers
Total Points
15

1. This is the quick change of direction of the body, and maybe improvised by increasing the number of rolls or
pre-acrobatic movements done under the thrown apparatus.
a. Flexibility
b. Agility
c. Speed
d. power
2. This locomotor movement, which is a combination of a step and a hop, generally shows speed of action and
jolly expression of movement.
a. Leap
b. Skip
c. Gallop
d. Hop
3. It a hop is a spring on one foot and land on the same foot then, what is a jump?
a. A spring on one foot and land on the other foot.
b. A spring on one foot or both feet and landing on both feet.
c. A spring on left foot and landing on the right foot.
d. A spring on both feet and landing on one foot.
4. It is when a muscle performs repeated contractions. The duration of this muscle work should be gradually
extended, Example is the length of time for continuous straddle jumps 10secs…15sec… 20secs…
a. Muscular endurance
b. Muscular strength
ASSESS

c. Muscular speed
d. Power
5. This is the fundamental aspect of skill development. Example is the continuous skipping.
a. Speed
b. Coordination
c. Flexibility
d. Agility
6. The exercises are selected for the purpose of preparing the body for more complicated movements and skills.
Exercises for the warm-up, can also be selected in this phase can also be considered as Calisthenics.
a. Cool-Down Exercise
b. Marching Exercise
c. Rhythmic exercise
d. Conditioning Exercise
7. This locomotor movement, which is a combination of a step and a cut that shows shifting of weights or
displacement of the other foot.
a. Leap
b. Skip
c. Gallop
d. Hop
8. A planned series of dance skills, locomotor skills, gymnastics skills, and tumbling skills performed with or
without music.
a. Strength
b. Balance
c. Flexibility/suppleness
d. Agility
9. This is a mild activity used as the body movement slow down until the pulse and breathing rates return to
normal.
a. Cool down
b. Relaxation
c. Warm-up
d. Aerobics

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 10. Ability to keep the center of gravity over the base of support and to maintain equilibrium.
a. Balance
b. Stability
c. Solidity
d. Poise
11. The lasting power of the heart, lungs and skeletal muscle as a result of regular exercise such as walking,
jogging, swimming and aerobic dancing is referred to as.
a. Flexibility
b. Strength
c. Power
d. Stamina
12. When the body systems work together smoothly to carry out your daily activities, you are said to have:
a. Strength
b. Physical fitness
c. Full of energy
d. Healthy lifestyle
13. Fitness reduces when training stops.
a. Law of specificity
b. Law of overload
c. Law of reversibility
d. Law of individualization
14. Specific adaptation to applied training loads.
a. Law of specificity
b. Law of overload
c. Law of reversibility
d. Law of individualization
15. It is the ability to use your senses together with your body parts or the use too or more body parts together.
a. Balance
b. Coordination
c. Agility
d. Speed

CRITICAL THINKING
Assessment Task 2 Informative Essay

Construct essay that discusses the relevance of physical fitness to once life. Write
Instructions:
your answer in a separate sheet of paper.
1. The content should be aligned with the essential question provided
below
2. In constructing the essay, write a minimum 3 (three) sentences per
paragraph.
Help Guide
3. A minimum of 3 (three) paragraphs for the whole essay.
4. Provide concrete example into real life situation to support your
ideas.
5. Avoid erasures
Organization 10
Mechanics 10 Your Rating/
Basis for Rating: 60
Grammar 10 Total Points
Content 30

1. What types of exercise do you follow? Do you keep that exercise routine? Why or why not?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

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 2. Do you think you have been applying an effective exercise routine? Why do you say so?
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________

3. How essential is to follow an appropriate exercise for one’s physical needs? Elaborate your answer.
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________

CREATING
Assessment Task 3 Video Presentation
Instructions: Create a video presentation of your Individual Health Status Presentation.
1. In making the video presentation, be guided with the given criteria.
2. For the preliminary introduction mention the following: name, age, gender,
and course and section
Help Guide 3. In presenting your personal health status, follow this order or information;
Data Baseline and/or Health or Medical conditions
4. Make sure your presentation time is not less than 1minute and not more
than (2) minutes. To do so, be elaborate/detailed with your data.
Voice clarity 20
Volume 20
Basis for Rating: Correct pronunciation 15
Proper enunciation 15
Content 30 TOTAL = 100

1. Create a video presentation that specifically presents the information of your individual Health Status.

SOURCES/REFERENCES

Oyco,V.O.(2007).Physical Fitness for College Freshmen.Rex Publishing House

COURSE MATERIAL ENGAGEMENT CHECKLIST

Your feedback matters to us. The following are statements about the course material. Please indicate the point to
which each statement characterizes your assessment on the course material by checking the appropriate box.

YES NO
❖ The course material is easy to understand.
❖ The given instructions are clear.
❖ The given tasks are doable.
❖ The given information is complete.
❖ The teacher seeks ongoing feedback.

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 What is your personal thought on the course material? ___________________________________________________
_________________________________________________________________________________________________

ACADEMIC HONESTY STATEMENT

I confirm that I have read and fully understood the policies of Talisay City College with regards to Academic
Dishonesty, and that I am fully aware of its possible legal and disciplinary consequences.

Student’s Signature Over

Checked by
Printed Name
E-mail Address E-mail Address
Date Submitted Date Received

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