Physical Education 1

Physical EDUCATION:
PHYSICAL ACTIVITIES
TOWARD HEALTH AND
FITNESS 1 - MOVEMENT
COMPETENCY TRAINING

Prepared by: ERIKA MAE BARRERA

 Learning Objectives
At the end of the semester, the students should be able to :

01 02 03
Discuss and explain the Distinguish the values of Differentiate the
parts, process and functions physical fitness in recreational activities and
of different organ systems application to everyday life. leisure.
 Learning Objectives
At the end of the semester, the students should be able to :

04 05 06 07
Process the proper phasing of Determine the different body Execute properly the different Perform the different individual
exercise. parts responsible for physical fitness tests and and group stunts.
movements. demonstrate the different
movement competencies training.
Let's wrap it up!
Physical Education is about movement. Movement is
fundamental and essential to life, work and play.
Movement competencies facilitates participation
and allows individuals to derive pleasure and
satisfaction from physical activities. An individual
who can move proficiently has the skills and
knowledge related to movement and values
purposeful moving for life.

Physical Education, therefore, is responsible for

helping students take on responsibility of learning
by providing them with the capacity to make
reasoned and wise choices through a lifelong
process of change. Furthermore, it provides students
with skills to be responsible adults and contributing
members of the society, the nation and the world.
 An understanding of fundamental skills and

Let's wrap it up! concepts is essential both to an individual's

development of effective motor skills and to the
application of these skills in a wide variety of
physical activities. The focus of the learning in this
strand is on transferrable skills, with the goal
having children and youth understand how skills,
concepts and strategies learned in one activity can
apply to other activities.

The development of healthy young bodies is one

major benefit of a school program of physical
education. A good program of fitness includes
activities and cardiovascular work that improve
coordination, flexibility and strength. Childhood
obesity is one problem that a physical education
helps to control as well.
What is Physical
education?
It is a instruction in the
development and care of the body
ranging from simple calisthenics,
exercises to a course of study
providing training in hygiene,
gymnastics and the performance
and management of athletic games.
.
outline of movement competencies
1. Physical Development
a. Proper growth and development.
b. Proper functioning of various systems of the body.
c. Development of skills through better neuromuscular coordination.
d. Development of strength and endurance.
2. Psychological Development
a. Development of healthy interests and attitudes.
b. Satisfaction and channeling of emotions.
c. Removing worry, tension, etc. through participation in sports.
3. Social Development
a. Developing qualities of sympathy and cooperation with others.
b. Becoming a worthy member of home and society.
4. Moral Development
a. Development of self-control
b. Development of sportsmanship
c. Developing leadership qualities
d. Development of personality.
5. Improvement in Knowledge
a. Acquiring the knowledge of the rules of games, sports and exercises.
b. Understanding health problems and their prevention.
 different body
systems affected in
movement
Skeletal System (Bones, Joints)
lesson
The skeletal system supports and protects the body’s
1:
introduct
internal organs. The ribs protect the abdominal organs,
which are both vulnerable to injury and dangerous to our
well being when injured. The skull protects our brain
ion
which controls all functions of our bodies and minds.
skeleton provides the framework and shape to our
to
The

pathfit
bodies. It also connects to our major muscles to allow
movement. Bones store minerals such as calcium and
create blood cells in the soft bone tissue called marrow.
Bones can break easily without enough calcium and are
subject to such diseases as arthritis; cancers; scoliosis;
osteoporosis, gout; bursitis; fractures and breaks; and
amputations.
Muscular system (Cardiac, Smooth, and
Skeletal Muscles) lesson 1:
introduct
Cardiac muscles are found in the heart and power the actions that
maintain blood flow through our body;
Smooth, or involuntary muscles are found in the heart and organs,

ion to
they surround the internal organs and are responsible for their
movement such as moving food through the digestive tract; and
Skeletal, or voluntary muscles, are responsible for carrying out the
pathfit
actions and movements caused by messages sent from our brains
through our nervous system. Skeletal muscles are also responsible
for maintaining posture and producing heat. When muscles lack
appropriate levels of oxygen they can cramp and tear, creating
pain. When not used they can atrophy and become useless.
Diseases and disorders of the muscular system include muscular
dystrophy; fibromyalgia; tendinitis; multiple sclerosis; and muscle
strain or sprains; hernias.
Respiratory System – (Nasal Cavity,
Pharynx, Larynx, Trachea, Bronchus, Lung) lesson 1:
introduct
This system maintains our breathing. It supplies the body
with oxygen for cellular respiration by collecting oxygen

ionof to
in the lungs and disposes of carbon dioxide by breathing
out the waste product. It also provides our functions
speech and smell. Diseases and disorders of the
pathfit
respiratory system include allergies; rhinitis and sinusitis;
laryngitis; COPD; pleurisy; bronchitis; emphysema;
asthma; sarcoidosis; fibrosis; asbestosis; pulmonary
vascular diseases; fungal or bacterial infections of the
lungs; sleep apnea; tuberculosis of the respiratory
system; and lung, throat, and other respiratory cancers.
Cardiovascular (Circulatory) System–
(Heart, Blood Vessels) lesson 1:
The heart, made of cardiac muscle, pumps blood and
introduct
blood vessels such as arteries and veins, transport
blood to every part of our body providing organs and
the

muscles with nourishment. The blood carries oxygen,

carbon dioxide, nutrients, waste and more throughout
ion to
pathfit
the body. Diseases and disorders associated with the
cardiovascular system include myocardial infarction;
coronary bypass surgery; arrhythmias; valve
replacements; pacemakers; transplants; heart diseases
(ischemic; hypertensive; arteriosclerotic); hypertension;
aneurysms; fistulas; arteriosclerosis; anaphylaxis shock;
varicose veins; cold weather injuries; and sarcomas of the
blood vessels.
 health related finess
Health-related fitness is focus on factors that promote
optimum health and prevent the onset of disease and problems
associated with inactivity.
Cardiovascular Endurance
Cardiovascular endurance is the ability of the lungs, heart, and blood
vessels to deliver enough oxygen to the cells to meet the needs of
long-term physical activity.
Getting stronger in your heart and lungs can make it easier for you to
carry out the tasks you need to do every day. Jogging, running,
cycling, and swimming can enhance cardiovascular endurance. By
engaging in regular exercise that challenges your heart and lungs, you
can:
1. Maintain or even improve the efficient delivery and update of
oxygen to your body's systems
2. Enhance cellular metabolism
3. Ease the physical challenges of everyday life
Exercises:
Running or walking, swimming, skating and biking
 Muscular Strength
Muscular strength is the capacity of the muscle to produce
force during a relatively short period of time. Push-ups, sit-
ups, lifting, squats, and lunges promote muscular strength.

Exercise:
Planking or Biking

Muscular Endurance
Muscular endurance is the highest amount of force that
a muscle group is able to pull or push in a single
contraction. Circuit training, and bodyweight exercises
are all good ways to build muscle endurance.

Exercise:
Weightlifting
Resistance band exercise
 Flexibility
Flexibility is the ability of a joint or group of joints to move through their full range of motion
without pain or restriction.

Even though flexibility varies a lot from person to person, everyone needs to stay within certain
minimum ranges to keep their joints and bodies healthy.

Squats, lunges, and stretching can enhance the body's flexibility.

Exercise:
Static stretching like Yoga and Tai Chi
 Body Composition
Body composition is how much of your body is made up of fat, bone, and muscle. Body
composition is a way for health professionals to figure out if a person is at a healthy weight
for their body.

Nutrition and exercise are critical for improving body composition. Burpees, pushups, squat
jumps, lunges, and planking can improve body composition.

Exercise:
Getting Body Mass Index or BMI
skill related fitness
The skill-related fitness is the ability to perform
during games and sports, also called performance
fitness. Skill related components are more
relevants to certain athlete. Skill related fitness
has six (6) components.
 fitness testing/assessment
1. Agility - It is the ability to move quickly and to easily change direction.
Basketball players, for instance, are incredibly agile. During the game, you
can observe them jumping, sliding, twisting and backpedaling in quick
response to the movement of the ball and other players.
2. Balance - It is the state of equilibrium. Balance refers to the ability of the
body position to remain upright. It deals with proprioception, or knowing
where your body is in space, and being able to adjust your position as your
center of gravity changes during movement.
3. Coordination - Is the ability to execute smooth, accurate, controlled motor
response (optimal interaction of muscle function). It is characterized by
appropriate speed, distance, direction, timing and muscular tension. There
many sports and activities require hand-eye or foot-eye coordination,
including basketball, volleyball, badminton, baseball, archery, ultimate
Frisbee, soccer and more.
 fitness testing/assessment
4. Power - Power combines speed and strength. Wood (2010) author of
Topend Sports Website, defined power as the ability to exert a maximal force
in as short a time as possible, as in accelerating, jumping, and throwing
implements.
5. Reaction Time - It refers to how quickly you can respond to an external
stimulus. Reaction Time hingers heavily on your mind-body connection.
Your eyes se stimulus, your mind interprets the stimulus, and your body
reacts in accordance with that interpretation. Much of this mind-body
reaction relates to knowledge of the activity or sport in question.
6. Speed - It refers to the distance traveled per unit of time. It is how fast an
object is moving. It doesn't have direction. Higher speed means an object is
moving faster. Lower speed means it is moving slower.
To care for one's body and
keep it healthy is to love
oneself.
Let's wrap it up!
Physical fitness is the capacity of the body to do
activities without undue exhaustion.

Cardiovascular endurance is the body's ability to

provide enough oxygen to the cells for long-term
physical exertion.

Muscular strength is the capacity of the muscle to

produce force during a relatively short period of time.

Muscular endurance is the highest amount of force

that a muscle group is able to pull or push in a single
contraction.

Flexibility is the ability of a joint or group of joints to

move through their full range of motion without pain
or restriction.

Body composition is how much of your body is made

up of fat, bone, and muscle.
 Performance task
Think Observe List Plan
Think of the tasks Observe the people When you are done From the list, create
that you do every around you, your reflecting and a weekly plan and
day, from the friends or your observing, list down adapt some of the
moment you wake family. What all the activities you activities on your
up to the moment health-related think are health- list that you can do
you sleep. fitness do they do? related fitness. during the week.
 fitness
testing/assessment
Fitness Testing allows you to know what
your current state of Fitness is for each of
the 5 areas of Health-Related fitness that
act interchangeably toward your overall
wellness. The given assessment allow you to
create a benchmark for each of your areas
of fitness, as well as obtain specific data
throughout your fitness journey to monitor
its effectiveness and success.
test explanations
and guidelines
1. resting heart rate:
Use the tips of your first two fingers (not your thumb) to press lightly over the blood
vessels on your wrist or neck. Count your pulse for 15 seconds (use a stopwatch to track
the time) and multiply by 4 to find your one-minute's worth of a Resting Heart Rate.

**If you are having difficulty locating your pulse, put your fingers on the bone located on
the side of your wrist, then move them a finger tip's length/centimeter toward the
midline of your wrist. This would help you find it. Another option is to use your Carotid
Pulse, which is located on your neck underneath the point where the side and bottom of
your jawbone meet.

**The healthy average Resting Heart Rate is anywhere between 60-80 beats per minute.
healthy resting heart rate chart
2. 1-mile walk/jog:
This test can be completed inside or outside, on a treadmill, track, or on a
road/sidewalk. The main thing to remember is to consistently travel the same
pattern or area when completing future walk/jogs to assess progress and fitness.

If you choose to do the test outside, you can utilize a technological device like a
smartphone, Fitbit or pedometer to track your distance. As you complete the
walk/jog, your main goal is to achieve your best possible time for the distance of
one mile.

When you are finished with the 1-Mile Walk/Jog, record how long (minutes and
seconds) it took you complete it. Then move quickly unto recording your Exercise
Heart Rate (the next fitness assessment).

**Remember to always stay hydrated. Drink plenty of water before, during

and after all activity.
3. exercise heart rate:
IMMEDIATELY after completing the 1-Mile Walk/Jog, record your Exercise Heart Rate. Use the
tips of your first two fingers (not your thumb) to press lightly over blood vessels on your
wrist or neck. Count your pulse for 15 seconds (use a stopwatch to track the time) and
multiply by 4 to find your one-minute's worth of an Exercise Heart Rate.

**If you are having difficulty locating your pulse, put your fingers on the bone located on the
side of your wrist, then move them a finger tip's length/centimeter toward the midline of
your wrist. This would help you find it. Another option is to use your Carotid Pulse, which is
located on your neck underneath the point where the side and bottom of your jawbone
meet.

**See the Exercise Heart Rate Chart for age-specific recommendations of a healthy zone.
healthy exercise heart rate chart
4. push-up test:
Women: Females can choose to do a modified push-up or a full body (standard)
push up. Modified push-ups start with knees bent and touching the floor. Starting
in the up position, hands should be slightly ahead of the shoulders so hands are in
the proper position for the download motion.

Men: Start in the standard push-up position (elevated). Hands should be shoulder-
width apart, arms extended straight out under the shoulders, back and legs in a
straight line, and toes curled under.

-Lower until the chest is about 2inches from the floor and rise up again.
-Perform the test until you cannot complete any more push-ups while keeping
your back straight and if you are a male, keeping the legs straight as well. The key
to completing the test properly is to maintain a rigid position and keep the back
flat. If necessary, you can take a brief rest in the up position (not lying on the floor).
5. sit-and-reach test:
The sit and reach test is a common measure of flexibility, and
specifically measures the flexibility of the lower back and
hamstring muscles. This test is important as because
tightness in this area is implicated in lumbar lordosis, forward
pelvic tilt and lower back pain. This test was first described by
Wells and Dillon (1952) and is now widely used as a general test
of flexibility.

**If you have completed the fitness tests in order, you will be
well warmed-up by the time you are up to the sit and reach
test.

**Tape the ruler paper to the ground right before the "ruler"
begins.
 TO COMPLETE THE TEST:

1. Sit in the floor with the yard stick between your legs,
your feet 10 to 12 inches apart, and your heels even
with the tape at the Tape Line (at the 0 mark of the
ruler).
2. Place one hand over the other.
3. Slowly stretch forward without bouncing or jerking
and slide your fingertips along the yardstick as far as
possible.
4. Complete the test three (3) times.
5. Record your best score in centimeters.

**Standard Fitnessgram sit-and-reach assessment are

recorded in inches, but using centimeters will give you
amore exact number of progression with your flexibility.
6. body measurements:
The body parts you should always measure and how to measure them properly:

Neck - Measure around the smallest part of your neck.

Chest - Measure around the fullest part of your bust, under your armpits and
around your shoulder blades.
Arms - Measure around the largest part of your arms (flexed or not flexed,
just make sure to do it the same every week).
Waist - Measure around the smallest part of your waist, if you don't have a
pronounced waistline and you're fairly straight, measure at the belly button.
Hips - Measure around the widest portion of your hips.
Thighs - Measure the circumference of the fullest part of your thigh, usually
about three (3) inches from your crotch.
Weight - Weigh yourself on a scale in lbs.
**Muscle weighs the same as fat but does not take up as much space (muscle tissue is more dense than fat
tissue), which means you could lose a ton of fat and not lose much weight if you've been putting on lean muscle
mass. What commonly happens when people begin a new fitness program is they lose fat and replace it with
muscle. This means the scale could remain the same even though you've lost five pounds of fat and replaced it
with with five pounds of muscle. A good thing to always remember is this: losing inches is a great tracker of
success!
 importance of physical education
1. Physical Education Improves Social Skills.
Children who are exposed to various types
of sports develop teamwork,
sportsmanship and other social skills.
Physical activities helps kids in expressing
themselves more effectively and also
builds their self-esteem. In addition,
physical activity is a great way for kids to
release emotions. Developing these social
skills will be good for children throughout
their lives in both professional and
personal endeavors.
2. Get Better Performance in Academics with
Physical Education. Children who are active
physically do better in academics than those
who are not active physically. Better behavior
in the classroom and sharper concentration
are results of physical activity. Among
students getting more physical activity, one
reason for improved academic performance
may be because physical activities scattered
throughout the day improve the concentration
ability of students. With increased
concentration abilities, students have more of
a capability of engaging in problem solving
activities and focusing on academic tasks.
 importance of physical education
3. Physical Education Promotes a Healthy
Lifestyle. There are substantial amount of stress
that high school students go through due to
peer pressure, families, part time jobs, homework
and curriculum. Involvement in recreational
activities and sports as well as other forms of
physical fitness offer one way that stress can be
relieved.
The importance of physical health is something
that physical education teaches students. Eating
disorders prevail andthe meaning of
"overweight" becomes misinterpreted in high
school through college. Physical education and
health inform kids/youth on sound practices of
eating and essential nutrition guidelines.
4. Physical Fitness Increases Self-Esteem. Students
who went through physical education regularly
experienced an increase in academic performance,
stress management, weight control, social
development and self-esteem. Classes in physical
education that engage students actively to learn
more skills and have more responsibility for their
body produce students who understand how
important it is to live healthy.
5. Physical Education Teaches Life Skills. Students
get a chance to learn how to keep themselves
healthy with skills that their entire lives with
physical education. Daily participation in physical
activity also functions as a method for students to
improve their mood and reduce levels of stress.
Thank you!
Teacher Resources Page