FITT MIDTERMS
b. Physical Fitness
LESSON 1: INTRODUCTION TO MOVEMENT
ENHANCEMENT
LEGALITY OF PHYSICAL EDUCATION
• Art. 1, International Charter of Physical Education
and Sports, UNESCO, Paris, 1978:
“The practice of physical education and sport is a
fundamental right of all…”
• Recommendation 1, International Disciplinary
Regional Meeting of Experts on Physical
Education, UNESCO, Brisbane, 1982:
“And this right should not be treated as different in
principle from the right to adequate food, shelter
and medical care.”
• Art. XIV, Section 19, 1987 Constitution of the
Republic of the Philippines:
“The state shall promote physical education and
encourage sports programs, league competitions
and amateur sports including training for
international competition to foster self-discipline,
teamwork, and excellence for the development of
a healthy and alert citizenry.”
“All educational institutions shall undertake
regular sports activities throughout the country
and in cooperation with athletic clubs and other
sectors.”
DEFINITIONS OF PHYSICAL EDUCATION
1. Jesse Feiring Williams (1977), “education
through the physical”.
2. John E. Nixon & Ann E. Jewett, as restated by
William Freeman (1977), “that phase of total
process of education which is concerned with
the development and utilization of the
individual’s movement potential and related
responses, and with the stable behavior
modifications in the individual which results
from these responses.” (holistic)
OBJECTIVES OF PE
• Physical Fitness Development Objective
• Motor Skill Development Objective
• Cognitive Development Objective
• Social-Emotional-Affective Development
Objective
“Mental Health is important in order for the body to
move.” – Ma’am Jackie
PHYSICAL FITNESS
a. Fitness
• the ability to carry out daily tasks
efficiently
• enough physical capacity to cope with
the physical needs of life
• The ability to carry out tasks with vigor
and alertness
• Without undue fatigue
• With ample energy to enjoy leisure time
pursuits
• To meet unforeseen emergencies
ASPECTS OF FITNESS
a. Physical Fitness – (1) ability of an individual to
perform his daily tasks without undue fatigue,
(2) has extra “reserves” (conserved energy) in
case of emergency.
b. Social Fitness – (1) ability to mingle with diff
types of people, (2) interest and concern for
others.
c. Emotional Fitness – ability to control his
emotions or feelings.
d. Mental Fitness – ability to cope with common
problems of everyday living.
Total Fitness – the fitness of the whole person
including physical, mental, social, and emotional fitness.
TWO COMPONENTS OF PHYSICAL FITNESS
a) Health-related Fitness Components
b) Skill-related Fitness Components
Health-related Fitness Components
1. Cardio-Respiratory Endurance – ability of the
lungs and heart to take in and transport
adequate amounts of oxygen to the working
muscles. (Ex. Swimming, Aerobics, Jogging,
Yoga)
2. Muscular strength – the maximal one effort
force that can be exerted against a resistance.
(Ex. Weightlifting, Push-ups)
3. Muscular Endurance – (1) ability of the
muscles to apply a sub maximal force
repeatedly or (2) to sustain a muscular
contraction for a certain period of time. (Ex.
Planking, Wall Climbing, Curl ups)
4. Flexibility – functional capacity of a joint to
move through a full range of motion. (Ex.
Gymnastics)
5. Body Composition
- ratio of lean body tissue (muscle and bone)
to body fat tissue.
- Somatotype (EME) – from notes
a. Ectomorphs – long and lean, little body
fat, and little muscle, have a hard time
gaining weight
b. Mesomorphs – athletic, solid, and
strong, ideal body composition
c. Endomorphs – have lots of body fat,
lots of muscle, gain weight easily.
Skill-Related Fitness Components
1. Agility – quickness of movement (speed with
various directions)
2. Speed – ability to make a successive
movement of the same kind in the shortest time
(one direction only) (Ex. 100m run, Sprint)
 3. Balance – the state of equilibrium (Ex.
Gymnastics)
4. Power – muscular power which is the ability to
release maximum force in the shortest period of
time (2) the ability of the muscle to exert effort.
(Ex. Passing, Serving, Spiking)
5. Reaction Time – stimulus response, the
amount of time it takes to start a movement
once your senses signal the need to move.
(how fast your body reacts)
6. Coordination – ability to use the senses
together with body parts in performing tasks
smoothly and accurately.
PHYSICAL FITNESS TEST (Importance)
• Provides information on the status of your
overall physical fitness.
• Serves as basis in determining necessary
PE activities to perform to improve a
particular component of physical fitness.
• For school administrators, these results
may be used as a basis in evaluating the
activities.
SAFETY GUIDELINES BEFORE & DURING PFT
1. Condition your body before the test.
2. Do not perform strenuous activities.
3. Check your pulse rate before the test.
4. Wear PE UNIFORM.
5. If at any point during the test, you will feel dizzy or
unwell; TAKE A REST!
6. Do not do the physical fitness test unsupervised.
BODY MASS INDEX (BMI)
a measure that uses your height and weight to work
out if your weight is healthy.
weight (kg)
FORMULA: BMI = __________
height (m)2
Underweight less than 18.5
Normal Weight 18.5 to 24.9
Overweight 25 to 29.9
Obese greater than 30
LESSON 2: EATING DISORDERS
REASONS FOR HAVING EATING DISORDERS
1. Genetic – genes identified in the contribution of
eating disorders have been shown to be
associated with specific personality traits.
2. Biochemical – individuals with eating disorders
may have abnormal levels of certain chemicals
that regulate such processes as appetite,
mood, sleep, and stress.
COMMON TYPES OF EATING DISORDER
a) Anorexia Nervosa
• Develops during adolescence or young
adulthood
• Affects more women than men
• People with this disorder view
themselves as overweight, even if
they’re dangerously underweight.
• They constantly monitor their weight,
avoid eating certain types of food, and
severely restrict their calories.
b) Bulimia Nervosa
• Same with anorexia, it develops during
adolescence and early adulthood
• Less common among men than women
(In short, common in women haha
mygod this sentence structure)
• People with bulimia eat unusually large
amount of food in a specific period of
time
c) Binge Eating Disorder
• Typically begins during adolescence
and early adulthood, although it can
develop later on.
• People with this disorder have
symptoms similar to those of bulimia or
the binge eating subtype of anorexia
• Eats unusually large amounts of food in
relatively short periods of time and feel
a lack of control during binges.

Morbidly Obese 40 Since confusing ang Bulimia and Binge Eating, I made
a comparison table to make it easier. This is from Eating
Disorder Recovery Specialists’ official website (2021):
FOR CONVERSIONS:
Bulimia Nervosa Binge Eating Disorder
cm to m Divide cm by 100 Relatively short period of
Short period of time
Height

mm to m Divide mm by 1000 time

Eat until they feel
inches to cm multiply inches by 2.54
Out of control uncomfortable, feels
ft to inches multiply ft by 12 guilt and shame after
g to kg Divide grams by 1000 Compensatory
measures, forcing to Does not engage in
weight

Divide by 2.20462262 undo the effects of the compensatory measures

lbs to kg (for an approximate previous binge by to undo the effects of the
result) misusing laxatives, previous binge
enemas, etc.
 d) Avoidant/Restrictive Food Intake Disorder • Intended to increase body temperature in the
(ARFID) readiness in the activity that will be done
• Formerly known as the term “Feeding
disorder of infancy and early childhood” Stretching – is done to prepare the joints. It avoids
possible dislocation when doing an activity.
• A diagnosis previously reserved for
children under 7 y/o EXERCISE PRESCRIPTION: COOL
• Experiences disturbed eating either
due to a lack of interest or distaste for Cool down Exercises – a series of movements that is
certain smells, tastes, colors, textures, needed to be done after undergoing a physical activity.
or temperatures.
• Cool down exercises can prevent muscle
A quote from the ppt: cramps or headaches that may lead to fainting
due to fatigue
“Eating disorders are illnesses, not character flaws or • It slows down the heartrate, breathing and cool
choices. Individuals don’t choose to have an eating downs body temperature.
disorder. You also can’t tell whether a person has an
eating disorder just by looking at their appearance. ___________________________________________
People with eating disorders can be underweight,
LESSON 3: ANAMOTICAL POSITIONS AND
normal weight or overweight. It’s impossible to diagnose
DIRECTIONAL/MOVEMENT TERMS
anyone just by looking at them.”
Anatomical Position means the considered reference
– The Author
position for a given organism. For humans, the standard
FOUR TYPES OF EATING YOU SHOULD KNOW position is at rest, standing erect while facing forward.
FUELING FOR Every other anatomical position is described with
respect to this standard position.
1. Fuel Eating
• We know that we are eating to provide
body facing upward/palm
nutrition to our bodies. SUPINATION
facing up
• Fuel foods are nutrient dense
• Fruits, vegetables, lean meats, body facing downward/ palm
complex carbohydrates and healthy PRONATION
facing down
fats
• Should occur 90% of the time PLANTAR FLEXION Pointing down
DORSI FLEXION Pointing up
2. Joy Eating
• When you eat food simply because it FLEXION Compression of muscles
tastes good.
EXTENSION Opposite of flexion
3. Fog Eating Next movement after
HYPEREXTENSION
• When you eat and you are not extension
conscious of it.
• E.g., eating a bag of chips while ROTATION Act of turning the body
watching tv and not realizing it’s CIRCUMDUCTION Cone movement
already empty
Act of moving away the
ABDUCTION
4. Storm Eating midline
• Eating when you are not hungry
• You realize it but feel that you can’t stop ADDUCTION
Moving back to anatomical
even though you want to position

SOME TIPS: ELEVATION Moving up

➢ Know your limitations DEPRESSION Moving down

➢ Eat fruits and vegetables
Thumb and little finger move
➢ Control yourself OPPOSITION
together
➢ EXERCISE!

EXERCISE PRESCRIPTION: WARM

Thumb and little finger going
REPOSITION
Warm up exercises – a series of movements that is back to its anatomical position
needed to do before undergoing a physical activity.

• Warm up prevents muscle cramps