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MOVEMENT ENHANCEMENT

1. What is Path Fit?

PATH Fitness was formed with the idea that there is a course of fitness for every person.

- The idea that there is a course of fitness for every person.

2. The focus of PATH is on total body wellness, including your mental and spiritual wellness, with the
idea that change can be created in anyone’s life with the proper support.

- PATH focuses on total body wellness, mental wellness, spiritual wellness, with the idea that
change can be created in anyone’s life with the proper support.

3. IMPORTANCE OF PHYSICAL EDUCATION

Physical Education (PE) develops students’ competence and confidence to take part in a range of
physical activities that become a central part of their lives, both in and out of school. -
Develops students’ competence and confidence

4 GENERAL OBJECTIVES OF PHYSICAL EDUCATION GOPE = PESM Dev.

" Physical Development - it is not only free from diseases but includes physical fitness as well.

- It’s not only free from diseases but includes physical fitness.

" Emotional Development - The informal nature of physical education activities offers opportunities
for the development of a high level of self-esteem and ability to cope with routine stresses of daily
living.

- It’s the informal nature that offers opportunities to develop high level self-esteem and ability to
manage stress in a daily basis.

" Social Development - It is the development and maintenance of a meaningful interpersonal

relationship.

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" Mental Development - Through participation in physical education activities, the individual
develops his mental capacities as he learns the principles, rules and strategies of games and sports.

- Develops his mental capacities as he learns the principles, rules, and strategies of the games and
sports.

4. WHAT IS FITNESS?
Fitness involves activity of some sort that stimulates various systems of the body and maintains a
certain condition within the body.

- It involves activity to stimulate various systems of the body and maintain a certain condition
within the body.

LEGAL BASIS OF PHYSICAL EDUCATION

1901- Physical exercise was one of the subjects introduced in public schools and a regular
athletic program was developed.

1920- Physical Education was made a required subjects in the curriculum of public schools.
1937- Physical Education was made curricular subject in the secondary school curriculum.
1969- The school of Physical Education and School Sports Act of 1969. A program of activities
included among others;
1. A program of health education and nutrition,
2. A program of physical fitness for all pupils,
3. A program of competitive athletics,
4. A program of intramurals and inter-unit athletic competition within schools, district and
provinces
5. An annual athletic competition within and among regions

1982- MAPE was introduced and learning area involves music. arts, and physical education

Article XIV, Section 19, 1987 Constitution of the Republic of the

Philippines, "The State shall promote physical education and encourage sports programs,
federation competitions and amateur sports, including training for international competitions,

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to promote self-discipline. discipline, teamwork and excellence for the development of a healthy
and lucid population."
Article 1 of the International Charter of Physical Education and Sports, UNSECO, Paris, 1978
and Recommendation 1, Interdisciplinary Regional Meeting of Experts in Physical Education,
UNESCO, Brisbane Australia, 1982. States that: "The practice of Physical Education and Sports is
a fundamental right for all.." "And this right should not be treated as different in principle from
the right to adequate food, shelter and medical care”
Article XIV, section 19, 1986 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 club and other sectors".

Philippines Republic Act No. 5708 Congress of the Philippines 21 June 1969 Be it enacted by
the Senate and House of Representatives of the Philippines in Congress assembled:

An Act Providing for the Promotion and Financing of an Integrated Physical Education and
Sports Development Program for the Schools

PHYSICAL FITNESS
- is the ability to perform one’s daily task efficiently without undue fatigue but with extra
“reserve” in case of emergency.

There are three important aspects that an individual must be able to meet in order to be
considered physically fit.

1. Perform one's daily tasks without getting too tired before the end of the day.

2. Enjoying leisure time in some form of recreational activities

3. Meeting emergency demands

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10 Common Components of Fitness CCF = ESSFPSCAAB

Fitness is made up of many components, and the following factors need to be considered when
discussing fitness levels:

1. Endurance (Cardiovascular and Cardio-Respiratory): This is your body’s ability to use and
deliver oxygen to your body. The ability of an organism to exert itself and remain active for a long
period of time. - It’s the ability to use and deliver oxygen to your body and the ability to remain
active for a long period of time. e.g., plank

2. Stamina (Muscular Endurance): This is your body’s ability to store, process, and use energy. - the
ability to store, process, and use energy. e.g., push-up

3. Strength: This is the ability of your muscles or a muscular unit to apply force. - The ability of your
muscles or a muscular unit to apply force. e.g., weightlifting

4. Flexibility: The ability to maximize the range of motion of a joint.

e.g., body bending

5. Power: The ability of your muscles to maximize their force in a minimum amount of
time. (Combination of strength and speed) (super science char) e.g., jumping exercises

6. Speed: The ability to minimize the amount of time it takes you to accomplish a task or

movement. e.g., running

7. Coordination: The ability to combine several different movement patterns in a single

distinct movement. Being able to move and use your body effectively and multiple people or
things working well together. e.g., dancing

8. Accuracy: The ability to control a movement in a given direction or intensity. e.g.,

playing badminton

9. Agility: The ability to minimize the time going from one movement to another. e.g.,

playing badminton

10. Balance: The ability to control the center of gravity of your body in relation to your

support base. e.g., standing on a rope

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5. Top 10 IMPORTANCE OF PHYSICAL FITNESS PMMPID

"Through regular exercises, physical fitness helps the individual: PIIMMPIDFE

- In the proper growth of young bones and muscles; PGYBM /

- Improve the ability to avoid and recover from illnesses and accidents IAARIA

- Improve posture and appearance by strengthening muscles that support the body; IPASMSB

- Minimize stress response MSR /

- Maintain proper body weight MPBW /

- Prevent heart ailment PHA /

- Improve organic functions IOF /

- Delay the aging process DAP /

- Feel good and younger as a human being, and FGYHB

- Experience joy of participation in any recreational or sports activities EJPRSA

Health-related fitness is a function of the body's adaptation to exercise. It can be

developed and maintained through a regular and consistent exercise program.

5 HEALTH RELATED COMPONENTS HRC = CRE, MS, ME, F, BaC

1. Cardio-respiratory endurance – the ability of the heart and lungs to function efficiently and
effectively over a prolonged period of time.

2. Muscular strength – the ability of muscle group to contract against a resistance. Examples would
be the bench press, leg press or bicep curl. The push up test is most often used to test muscular strength.

3. Muscular endurance – the ability to continue selected muscle group movements for a prolonged
period of time. Examples would be cycling, step machines and elliptical machines. The sit up test is most
often used to test muscular endurance

4. Flexibility – the ability to functional capacity of a joint to move through a normal range of
motion. The muscular system is also involved. Examples would be stretching individual muscles or the
ability to perform certain functional movements such as the lunge. The sit and reach test are most often
used to test flexibility.

5. Body composition – one of the newer attributes in physical fitness components. It refers to the
relative distribution of lean and fact body tissues. It is the amount of fat mass compared to lean muscle
mass, bone and organs. This can be measured using underwater weighing, Skinfold readings, and
bioelectrical impedance. Underwater weighing is considered the <gold standard= for body fat
measurement, however because of the size and expense of the equipment needed very few places are

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set up to do this kind of measurement. - Used to describe the percentages of fat, bone and muscle in
human bodies.

Somatotypes
- is a system of classfying an individual according to the shape of the body

1. Ectomorph body type characterized by a thin, petite figure with a greater surface area to
mass ratio. Relatively small bone size with thin limbs and low muscle mass.
2. Mesomorph body type has a relatively muscular predominance, the bones are usually large
and heavy with massive limbs
3. Endomorph body type is characterized by a relative predominance of soft roundness and
large digestive viscera.

6 SKILL-RELATED FITNESS SRF = BCASPaRT

1. Balance – it involves vision, reflexes, and skeletal muscular system which provides the maintenance of
equilibrium. vrsms

2. Coordination – it is the ability to integrate the senses with muscles to produce accurate, smooth and
harmonious body movement. pashbm

3. Agility – it is the capacity to change the direction of the body quickly and effectively.

4. Speed – it is the ability to move one’s body from one point to another in a short possible time.

5. Power – power is sometimes confused with strength. Speed of contraction, likewise, is the basic
ingredient which, when combined with strength, provides an explosive type of movement.

6. Reaction time – the time required to respond or initiate a movement as a result of a given stimulus.

BENEFITS OF PHYSICAL EDUCATION

1. Vitality. Muscles are basic for all body action. They increase in strength with activity and
deteriorate from lack of it.
2. Posture. A physically fit person is able to maintain his general postural alignment better than
one weak musculature.

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3. Relieves Low back Pain. A lack of physical activity has been found to be major cause for some
cases of pain in the lower back.
4. Retards Aging Process. Continued participation in regular exercises of the proper amount
and severity is of considerable value in postponing that usually takes place as a person grows
old.
5. Physical Fitness and Ability to Meet Emergencies. A body accustomed to a sedentary
lifestyle can often function less efficiently even when operating with near-maximum exertion.
6. Neuromuscular Skill. The smooth, efficient coordination of the muscular system is improved
as a result of regular participation in physical activity.
7. Relaxation. Overactive minds in underactive bodies often need physical outlets for
accumulated emotional and muscular tensions that seem to be relieved by actions of the
skeletal muscle.
8. Improvement of Personality and Social Skills. Participation in games and sports aids in
improving the personality and in developing desirable social skills.
9. Mental Fitness. Since mental and physical relaxation is often the result of physical activity,
many people consider regular exercise to be of great value in helping natural mental processes
function with efficiency. higher results.
10. General Growth. The physically fit person usually possesses a high degree of general
resistance, which enables him in successfully avoiding minor illness.

9 SPECIFIC COMPONENTS OF PHYSICAL FITNESS SCOPF = OVESiPFABSiC

" ORGANIC VIGOR – refers to the soundness of the heart and lungs which contributes to the ability to
resists disease.

" ENDURANCE – 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.

" STRENGTH – is the capacity to sustain the application of force without yielding or breaking; the ability
of the muscles to exert efforts against resistance.

" POWER – refers to the ability of the muscles to release maximum force in the shortest period of time.

" FLEXIBILITY – is the quality of plasticity, which gives the ability to do a wide range of movement.

" AGILITY – is the ability of the individual to change direction or position in space with quickness and
lightness of movement while maintaining dynamic balance.

" BALANCE – is the ability to control organic equipment neuro-muscularly; a state of equilibrium.

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" SPEED – is the ability to make successive movements of the same kind in the shortest period of time.

" COORDINATION – is the ability to integrate the body parts to produce smooth motion.

6. PHYSICAL WELLNESS
Physical wellness – is the positive state of well-being and capability of an individual to design personal
fitness programs for improving and maintaining optimum levels of health. It is a combination of many
different components (mental, social, emotional, spiritual and physical) that expand one’s potential to
live a quality life, to work effectively and to make a significant contribution to the society. Wellness
reflects how one feels about life as well as one’s ability to function effectively. It is also described as the
positive component of good health. Being physically active can build physical fitness that in turn,
provides you with many health and wellness benefits.

7. PHYSICAL BATTERY TEST FITNESS

" Safety Guidelines

1. Review medical consideration. The PE teacher should identify students who need medical care.
Students should not take the test if not feeling well or suffering from infection.

2. Warm-up 5-10 minutes before Physical Fitness Test

3. Students should not take heavy meals for two hours before the test.

4. Students should wear appropriate attire for the test.

5. Before taking the test, students must count their pulse rate (at rest). Their initial pulse rate must not
be more than 120 beats per minute.

6. The teacher should teach the students to count pulse rate to monitor intensity of Activity.

TEST ITEM PHYSICAL FITNESS COMPONENTS BEING TESTED

SSS15BRPT

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Standing Long Jump Leg strength and power

Bent-Knee Curl-Ups Abdominal Strength and Endurance

50 Meter Sprint Speed

Regular Push-Ups (Males) Arm Strength and Endurance Knee

Push-Ups (Females) Arm Strength and Endurance

Shuttle Run Agility

Sit and Reach Trunk Flexibility

1000 Meter Run Cardio-respiratory Endurance

Three Minute Step Test General Endurance

TEST NO. 1 STANDING LONG JUMP

"Rules:

- Allow two successive fair trials within the testing period

- The measurement is made from the take-off line to the heel of the foot closer to the take-off
board or line
- Attempt where the performer losses his balance and fall backward is not counted Taking beyond
the take-off line is considered foul Common faults:
- The performer takes more than one swing of the arms
- The performer does not keep both of his feet behind the front edge of the take-off board or line
in the start of the jump
- Bouncing and taking several steps before jumping
- Both feet of performer are not parallel at the take-off

TEST NO. 2 BENT-KNEE CURL-UPS

"Rules:

- Only one trial shall be allowed

- No resting between curl-up is permitted
- The knee must remain bent at right angle for the duration of the exercise The curl-up shall be
counted only if the performer:
- Keeps the crossed arms close to his chest and

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- Returns to starting position with the upper back touching the mat or floor before curling up
again "Common Faults:

- Curling up and uncurling are not performed slowly.

- Performer bounces off the floor when executing the curl-ups.

TEST NO. 3 50 METER SPRINT

"Testing suggestions:

Runner should be instructed not to slow down before the finish line.

For motivation, schedule two runners at a time.

TEST NO. 4 REGULAR PUSH-UPS FOR MALES TEST NO. 5 KNEE PUSH-
UPS FOR FEMALES
" Common Faults:

- When body is not kept straight line from heels and for females the body is not kept straight from
the hamstring
- When the elbows are not fully bent

TEST NO. 6 SHUTTLE RUN

"Rules:

Do not allow the performer to throw the wooden block across the line.

Allow two trials and record the faster time. Suggestions for the tester:

; To eliminate the necessity of returning the books after each trial, start the runners on alternate side.

; If the testers have stopwatches, it is practicable to have two or more students running at the same time.

TEST NO. 7 SIT AND REACH

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"Common Faults:

Trunk flexion movements are not slow and gradually

Fast jerky motions are made

Knees are not kept straight

Finger tips on tape measure are not even, with one hand pushed further than the other

TEST NO. 8 1000 METER RUN

" RULES:

- One trial is given

- The performer should run or walk at a pace he can sustain for the duration of the test - If a
performer takes a rest or stops, no score is given.

TEST NO. 9 THREE MINUTE STEP TEST

Note: The rate of 96 steps per minute for the boys and 88 steps per minute for the girls for the duration
of 3 minutes.

SCORING: Physical Efficiency Index (PEI)

PEI = Duration of the Exercise in Seconds x 100

5.5 X pulse count for 90 seconds after exercise

A – Accuracy – Agility

B – Balance – Body Composition

C – Coordination

E – Endurance – Emotional Development

F – Flexibility – Fitness

M – Mental Development

P – Power – Path – P.E. - Physical Development

S – Stamina – Strength – Speed – Social Development

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