CAMARINES NORTE COLLEGE, INC.

Maharlika Hi-way, Brgy.

Anahaw, Labo, Camarines

Subject: Physical Fitness and Gymnastics

Topic: Physical Education: Its Origin, Values of Physical Education, Concepts of Movement
Education and Physical Fitness.

Objectives:
At the end of the lesson, you are expected to:

References:
• Andin,Carmencita The Teaching of Physical Education in Philippine Schools
• The Basic Health by Rebecca J. Donatelle
• Oyco,Virginia D. Physical Fitness For College Freshmen
• Tulio, Doris D. Physical Education for College
• Introduction to Physical Education for College Students by James H. Humphrey/Anne Gayle
Ingram
Physical Education: Its Origin

Do you ever wonder where some of the words we use in physical education come from? They
originate from combinations of different Latin and Greek words. But mainly the Greek, The Greeks
were the epitome (a Greek word meaning, prototype or abridgment) of the standards of physical
training and culture of the standards of physical training and culture.

Here is the list of words with their origins and meanings:

Apparatus - From the Latin word "apparare", to prepare meaning group of devices used for a
particular purpose.

Anthropomorphic - from the Greek word "anthropikos", human being and "morphic" meaning
having a specified shape of form.

Calisthenics - from the Greek words "kalos", beautiful and "sthenos" for strength.
Meaning exercises without the use of any apparatus.

Coordination - From the Latin word "ordinatus", to "arrange". The physiological

meaning being the harmonious functioning of

muscles or groups of muscles in the execution of movements.

Cardiovascular - From the Greek word "kardio", heart and Latin word "vasculum", vessel.
Meaning relating to or involving the heart and the blood vessel.

Exercise - From the Latin word "ex- "and "arcere", to restrain. Bodily exertion for the sake of
keeping the organs and functions in a healthy state.

Flexibility— From the Latin word "flexus", to bend.

Gymnastics - From the Greek words "gummos" or sometimes "gymnos", naked.

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Gymnasium - From the Greek word "gumnasion" or "gumnazein" meaning to exercise
naked. A place where Greek youth exercised.

Kinesiology - From the Greek word's "kinesis", movement and -ology for branch of learning. Baron
Nils Posse was the first to coin this word in relation to his Swedish gymnastics.

Pedagogue - From the Greek words "paido", boy and "agogos", leader. It now means a schoolteacher
or an educator. It was literally a slave who supervised children and took them to and
from school.

Pedagogy - From the Greek word "see above". The art or profession of teaching.

Physical Education - From the Latin words "physica", physics and "education". Meaning the
training of the bodily organs and powers with a view to the promotion of health and
vigor.

Physiology - From the Greek words "phusio", nature and -ology for branch of learning. The branch
of the biological sciences dealing with the processes and functions of an organism. In
Physical Education it is mainly Human Physiology which applies to a study of the
functions of the organs and tissues in man

VALUES OF PHYSICAL EDUCATION

The values of physical education activities are 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.

Health Benefits of Exercise and Physical Activity

1. Reduce the risk of premature death.

2. Reduce the risk of developing and/or dying from heart disease.
3. Reduce high blood pressure or the risk of developing high cholesterol.
4. Reduce high cholesterol or the risk of developing of high cholesterol.
5. Reduce the risk of developing colon cancer and breast cancer.
6. Reduce the risk of developing diabetes.
7. Reduce or maintain body weight or body fat.
8. Reduce or maintain healthy muscles, bones, and joints.
9. Reduce depression and anxiety.
10. Enhanced work, recreation and sports performance.

Benefits of health and wellness

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 1. Looking good-regular physical activity is a healthy lifestyle. Healthy life style such
as a proper nutrition, good posture and good body mechanics can help you look at
your best.

2. Feeling good- people who engage in regular physical activity feel better. You can
resist fatigue, less likely to be injured and are capable of working more efficiently.
3. Enjoying life- life is more enjoyable when you engage in regular physical activity
that results in physical fitness as the key to be able to do more of the things you
want to do.
4. Meeting emergencies- fit and active person has the capacity to help or to assist
other people when they needed some help.

THE FOUR TYPES OF DEVELOPMENT

1. ORGANIC
This is the development of power and endurance in the heart, lungs, heat-
regulating mechanism, and digestive and eliminating organs. These various organs gain
power and stamina from use.

2. NEUROMUSCULAR
The development of skills and coordination required in the mastery of life’s varied
activities can be directly attributed to physical education also to the development of
strength in the skeletal muscles used in such coordination. This development starts with
the skills learned in the simple play and games of childhood and increases gradually with
the more complex coordination of team and individual sports of later years.

3. INTERPRETIVE
This type of development strengthens the thinking, interpreting, and problem-
solving processes of the individual. It starts with the exploratory play of infancy and
childhood and continues through all physical education activities as well as others. It is
developed particularly in team sports, through learning the rules and signals and the
special techniques such as skills in pitching a curve ball; executing particular football
block, or diagnosing the opponents’ offense and defense quickly.

4. EMOTIONAL
The development and maturing of impulses and emotions through activities which give
them expression under natural controls such as officials, rules, traditions, and the
person’s desire to stay in the game and play are inherent in team sports where fear, anger,
joy and other powerful emotions are experienced.
Definition and Concepts of Movement Education

Movement Education refers to a wide variety of movement when one learns the
capabilities of their bodies to move, it also include the understanding of movement concepts such

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 as body awareness, quality of movement, types of movement and basic position where most
movement begin.

When Rudolf Laban established the Laban Art Movement Centre in England, he stressed
that the body is the instrument through and by which people move and that individual discovers
his own unique answer to movement problems and experience joy and satisfaction in the
process.

Body Identification

What does Body Awareness mean?

Body awareness helps to understand the parts of the body and identifies the possible
movements for each part. It recognizes the way the body or parts of the body can be controlled,
moved and balanced.

Identifying Parts of the Body:

1. Head
2. Trunk
a. Chest Region
b. Waist
c. Abdominal Region
d. Hip Region
e. Buttocks
f. Back- upper back and
lower back
3. Upper Extremities of arms
a. Hands – fingers, palms
b. Wrist
c. Arms- forearm & elbow
d. Shoulder Girdle
4. Lower Extremities
a. Feet – toes, heels
b. Ankles
c. Legs- thigh, hamstring, lower legs, knees
Quality of movement – refers to the ability of the body to move quickly or slowly perform
light/strong movement and move with control and efficiency. It includes Time, Force &
Space.

Time

• Refers to speed. It could be slow and fast; slow and uneven.

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 Force

• Refers to the tension of the muscles and the degree of strength of the body. It
could be strong/heavy or light/weak.
Space

• Knowing where the body can go or move.

• Use of the space around the body when stationary and about the room.
• Use of the space by one, with a partner or a group.

Spatial Awareness includes level, direction, design and relationship

Level – High, Medium, Low

Direction- Forward, Backward, Sideward, Upward, Downward, Diagonal/Oblique, Clockwise,

Counterclockwise

Formation/Design- Straight, Zigzag, Circle, Semi-circle, Line, Parallel

Basic Movement

Movement as the primary Approach to Physical Education

Movement is where we go, with what, we go for how long, Basic movement is a
body awareness through space, force, and time in an imaginative and creative way.
Fundamental movements become the foundation for successful participation in games,
sports, dance, gymnastics and other physical activities.

What are the basic movements?

Basic movements are classified as locomotor that brings the performer from one
place to another.

What are the preparatory movements?

The preparatory movements of locomotor movements are as follows:

Point - To touch the floor with the toes, the knee well extended.
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 Step – To transfer from one foot to the other.

Place – To touch the floor with the whole of the foot with slight body weight on it.

Spring – To push off the legs in the air. It is a combination of a bend on the knees and
long stretch

Two types of Body Movement

1. Locomotor movements – are movements that bring the performer from one place
to another.

Types of Locomotor Movements:

A. Walk- moves the body through space by transferring weight from the ball
and toes of the one-foot to the heel of the other foot.
B. Run- is a walk with longer strides and there is a push off by the foot to
suspend the body momentarily. It can also be a series of small steps done on
a fast beat.
C. Jump- is a spring on one or both feet and landing on both feet, knees should
bend to absorb the shock of landing.
D. Leap- is to spring on one foot and to land on the other foot. Leaps are often
combined with running steps to achieve greater height and distance.
E. Gallop- is done by steeping right foot sideward, cut left foot moving sideward
right. It can be done with the other foot and open to the same directions as
well. F. Hop- is to spring on one foot and land on the same foot.
G. Skip- is a combination of a step and a hop. The feet only momentarily leave
the ground; it can be done with uneven rhythm and is used to cover distance
or height.
H. Slide- is a full contact of the foot on the floor by gliding in which the weight
of the body is shifted in the direction of the slide.

2. Axial movements – are movements while standing, kneeling, sitting or lying.

Axial Movements

Efficient and effective use of movements allows one to use motor skills in a variety of
ways and across many different conditions and environments.

What is non-locomotor or axial movement?

Axial movements are movements performed done by a part or several parts of the body in
stationary place on a fixed base either standing, sitting, kneeling or lying position. Axial
movements serve as instruments for creative position.

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 Types of Axial Movement:

A. Bend/ Flex – to bring two adjacent parts of the body together, generally towards
the body.
B. Stretch/ Extend – to lengthens a part of the body.
C. Lift/ Raise – to elevate a part of the body or the whole body to a desired level.
D. Twist- to rotate the part of the body around the axis. The neck, trunk, arm and
legs are the body parts mostly twisted.
E. Turn- is a rotation of the body or a body part around in space. When the entire
body is turned, the base of support is shifted from one position to another.
F. Swing- is a circular or perpendicular movement of a body part or of the entire body
around a stationary point.
G. Rock and sway- transfer of weight from one part of the body to another. Rock is
more forceful using grater muscle tension and suspension. A sway is an easy
relaxed motion that sustains rather than suspends.
What is Physical Fitness?

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 athletics
contests, where good performance requires self-discipline, effective teamwork and the ability to
remain calm under stress.

Medical fitness and dynamic fitness usually go together, but it is possible to process one
without the other. Many people who are medically sound may also 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.

Physical fitness is the primary specific objective in teaching Physical Education.

Physical Fitness is 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. Importance of Physical Fitness

Helps the individual;

• In the proper growth of young bones and muscles
• Improve the ability to avoid and recover from illness and accidents
• Improve posture and appearance by strengthening muscles that support the body
• Minimize stress response
• Maintain proper body weight
• Prevent heart ailment
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 • Improve organic functions
• 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 is a personal responsibility. Few individuals other than athletes and
military personnel are actually required to participate in organized fitness programs. Most
people are physically unfit simply because they do not get enough exercise. Many do not
take time to exercise and others try to stay fit with only light infrequent activity.
Health habits that aid physical fitness include getting enough sleep, eating properly,
receiving regular medical and dental care and maintaining personal cleanliness. Overeating
and eating the wrong kinds of food, smoking and drug abuse, including excessive use of
alcohol can harm health. Harmful health habits can undo the results of regular exercise.
A person’s level of physical fitness depends largely on how frequently and intensely he or
she exercises. Most health experts agree that people should exercise at least three times a
week to maintain desirable fitness. Improvement occurs faster with more frequent
workouts.
Elements of an exercise program
1. How frequent should the individual exercise?
Frequency – 3-5 days per week
2. How intense or vigorous the exercise session be?
Intensity – moderate to vigorous
3. How long should an exercise session be? Duration –
20-60 minutes
4. What type of exercise should be included?
Type of exercise – specific including Aerobics, Zumba etc.…

Three types of exercise

1. Isotonic exercise- where the muscles are made to do some contraction and relaxation to
gain tones. These movements are common to many physical education activities.
2. Isometric exercise- where the muscles are made to undergo tension and hold in a
certain position for some time in order to develop muscle strength.
3. Aerobic and Zumba exercises- which entail vigorous movements such as brisk walking,
jogging, running and dancing. The body experiences fast breathing so that the muscles
of the heart and the lungs are exercised.
Phases of the exercise

1. The warm-up – should be conducted before an intense workout. It will help you perform
better and will decrease aches and 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 exercises that stretch all the major muscle groups. Light
paced jogging can also prepare the heart muscle prior to the workout.
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 2. The workout – elevates the heart rate and achieves aerobic and Zumba fitness.
Activities which may be included in this phase are: walking, jogging, running,
swimming, bicycling, rope skipping and aerobic and Zumba dancing. This phase should
follow the principles of training with regard to frequency, intensity and time.
3. The cool down – after the work out, this should be accomplished by walking for a few
minutes. This can help prevent soreness the next day. If no cooling down activity is
done, there is little action to send the blood back to the heart, and will pool in the veins.
This pooling may cause light headedness which can be prevented by proper cooling
down. The walking might be followed with stretching exercises to undo the tightening of
muscles group that occurs from strenuous activity.
Guidelines for exercising

1. There is no best form of exercise. It depends on what the individual wants to

achieve.
2. The individual should choose exercises which he or she likes and enjoys.
3. Exercise 30-60 minutes regularly 3-5 times a week.
4. Wear light comfortable clothes and shoes.
5. Exercise either in the morning or late afternoon when it is not so hot.
6. If the individual is a beginner, a gradual exercise program starting with light
exercise and gradually increasing the intensity should be followed.
7. Severe exercise must be avoided unless the individual is young and athletic.

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