PE 001 PATHFit 1 MOVEMENT COMPETENCY TRAINING

La Patria College
Santiago City
A Course Pack in PE 001

(Movement Enhancement)
PHILOSOPHY
The La Patria College believes that its vital role is the development of persons: to equip them
with knowledge and skills, imbued with Christian values in a democratic atmosphere to
prepare them to be productive and active in the economic, socio – cultural and technological
growth of the country and the world.
VISION
A learning community that has a continuing passion for excellence that forms Patrians as
leaders and nation-builders.
MISSION
La Patria College is a family-oriented learning environment that develops students with

Godly character and competence in their chosen fields.
I. COURSE CODE: PE 001 (Movement Enhancement)

II. COURSE DESCRIPTION:
This course aims to instill within the student’s proper appreciation of the
importance of physical education development in an individual or social activity and that;
physical education is important for the physical, social and moral aspect of man. In a
deeper study, it arouses physical education as a viral part of formal and informal learning
activity. Furthermore, it also teaches the students to follow the progressive scheme for
them to master the basic foundations before doing more complicated activities
III. COURSE OUTCOMES:
At the end of the course, the students shall be able to:
1. Explain intelligently the purpose and objectives of physical education;

2. Discuss clearly the relationship of physical education to our daily life as a way of
appreciating the subject; and
3. Describe the health-related fitness test and skill related fitness test.
IV. COURSE OUTLINE:
CHAPTER I. Introduction to Physical Education

A. Orientation of the Course
B. Definition of Physical Education
C. Objectives of Physical Education
D. Purpose of Physical Education
E. Components of Fitness
CHAPTER II. Physical Fitness

A. Definition of Terms
B. Importance of Physical Fitness
C. Components of Physical Fitness
D. Physical Fitness Test
E. The Bps Physical Fitness Battery Tests
CHAPTER III. Gymnastics

A. Origin of Gymnastic
B. Persons behind Gymnastics
C. Phases of Gymnastic Program
D. Objectives of Gymnastics
E. Systematic form of physical exercise
F. Types of gymnastics
G. Terms in Gymnastics
H. Routine/ Exercise of Gymnastic
CHAPTER IV. Basic Movements of Gymnastics

A. Standing Positions
B. Sitting Positions
C. Arm Support Positions
D.Kneeling Positions
E. Lying positions
F. Four-Based Positions
G. Hand Position
H. Arm Positions
CHAPTER V. Aerobics Fitness

A. Benefits of Aerobic Exercises
B. Cardiovascular Risk Factors
C. Principle of balance
D. Bad Habits to be Avoided
CHAPTER VI. Different Types of Active Physical Activities

A. Running and Jogging
B. Playing Basketball
C. Walking
D. Weightlifting
E. Dancing
F. Doing Yoga
G. Swimming
H. Mountain Climbing
I. Playing Racket Sport
V. COURSE MATERIALS
1. Andin, C. (2005) Foundation of Physical Education. Philippine National Bookstore
2. Oyco, V. (2000) Physical Fitness for College Freshmen. Rex Bookstore
3. Tulio, D. (2008) Basic Physical Education 1 for College. National Bookstore
VI. COURSE SCHEDULE AND STRUCTURE:

Below is the recommended study schedule for this course.
Week Topic T-L Activities Assessment
1 I. Introduction to Physical Short Response

Education Activity: Physical
Brainstorming
A. Definition of Physical Education
Education
Discussion Method
B. Objectives of Physical
Education
Lecture
C. Purpose of Physical
Education
Question and Answer
D. Components of Fitness
2 II. INTRODUCTION TO Q and A Strategy Quiz on Physical
PHYSICAL FITNESS Fitness
A. Physical Fitness Lecture
C. Components of Physical Demonstration
Fitness
E. The Bps Physical Fitness
Battery Tests
3 III. GYMNASTICS
A. Origin of Gymnastic Lecture – Quiz: History of
B. Persons behind Gymnastics Discussion Method Gymnastics
D. Objectives of Gymnastics Brainstorming Assignment: Search
E. Systematic form of physical a Filipino Gymnast
exercise Lecture –
F. Types of gymnastics G. Demonstration
Terms in
Gymnastics
H. Routine/ Exercise of
Gymnastic
4 IV. Basic Movements of

Gymnastics Lecture – Performance: Basic
A. Standing Positions Discussion Method Movements in
B. Sitting Positions Gymnastic
C. Arm Support Positions Brainstorming
D. Kneeling Positions
Lecture –
E. Lying positions
Demonstration
G. Hand Position
H. Arm Positions
5 V. Aerobics Fitness Brainstorming Seatwork: Benefits
A. Benefits of Aerobic Exercises of Aerobic
B. Cardiovascular Risk Factors Lecture –
Demonstration Performance: Zumba
D. Bad Habits to be Avoided Dance
6 VI. Different Types of Active Lecture – Performance: Yoga
Physical Activities Discussion Method
B. Playing Basketball Lecture –
C. Walking Demonstration
D. Weightlifting
E. Dancing
F. Doing Yoga
G. Swimming
H. Mountain Climbing I. Playing
Racket Sports
PRELIMINARY EXAMINATION
VII. CLASSROOM POLICIES:
1. Policy on the Patrian Profile

2. Policy on Attendance:
• Regular and prompt attendance is required.
• Student must come to class on time: A student is tardy/late when he/she enters the
class 5 minutes from the start of the class and is marked absent if he/she come after
the first 15 minutes from the start of the class period.
• A student who exceeds the prescribed maximum number of allowable absences will
be given/mark of FDA (Failure Due to Absences).
3. Students caught cheating and committed plagiarism will be put under disciplinary
action that may include a failing grade or with a grade of 0%.
4. Foods are not allowed inside the classroom.
5. Use of gadgets during classes are not allowed.
6. Observe silence.
7. Avoid using profanity.
8. Do not plagiarize. (Read Student Guide)
VIII. COMPUTATION OF SCORES:

The grading system is based on the following criteria:
Prelim and Midterm:

Class Standing (Quizzes, Recitations, Learning Activities/Requirements) = 60%
Periodical Test = 40%
100%
Finals:
Class Standing (Quizzes, Recitations, Learning Activities/Requirements) = 40%
Periodical Test = 60%
100% Class Standing:
Quizzes (in no case shall be less than 80%) Others
(in no case shall be more than 20%)
• Recitations (not more than 5% of CS)
• Learning Activities (not more that 5% of CS)
• Assignments; Portfolio (not more that 5% of CS)
• Seat works (not more that 5% of CS)
*If no recitations are conducted during a period, the 5% shall be transferred to Quizzes.
*If no learning activities are required to be submitted by the students during a period, the 5% shall be
transferred to Quizzes.
*If no assignments are required to be submitted by the students during a period, the 5% shall be
*If no seat works are required to be submitted by the students during a period, the 5% shall be
Prelim AVG = (Class Standing x 60%) + (Periodical Test x 40%)

Midterm CA:
Where: Midterm AVG = (Class Standing x 60%) + (Periodical Test x 40%)
Midterm CA = (Midterm Average x 60%) + (Prelim AVG x 40%) Final CA:
Where: Final AVG = (Class Standing x 40%) + (Periodical Test x 60%)
Final CA = (Final AVG x 60%) + (Midterm CA x 40%)
IX. CONTACT INFORMATION:
Name: JADE MARK PASCUA, LPT
Age: 24
Contact No: 09652640716
Facebook Account: JM PASCUA

MODULE 1: INTRODUCTION TO PHYSICAL EDUCATION
E. Definition of Physical Education
F. Objectives of Physical Education
G. Purpose of Physical Education
H. Components of Fitness
WEEK: 1
TIME ALLOTMENT: 2 Hours
OBJECTIVES/LEARNING OUTCOMES:
At the end of this module, the students shall be able to:
1. Explain intelligently the purpose and objectives of physical education;
2. Discuss clearly the relationship of physical education to our daily life as a way
of appreciating the subject; and
3. Describe the health-related fitness test and skill related fitness test.
LEARNING CONTENT:
PHYSICAL EDUCATION
Introduction
Physical education today has the potential of contributing to the enhancement of
positive lifestyle changes which ultimately lead to a better quality of life. This means that
through physical education, the individual can acquire sufficient knowledge and
understanding, activity skills, and desirable attitudes that will eventually contribute to his
well- being. In the process, he can achieve total fitness which will enable him to avoid common
illnesses, use stresses. Ultimately, physical education can contribute towards a relatively long
and happy life.
Discussion
A. What is Physical Education?

The term refers to an important segment of general education which aims to contribute
to the total development of the learner through participation in selected vigorous activities.
It provides opportunities to acquire lifelong skills that are essential to his physical, mental,
social, and emotional development.
B. The Objectives of Physical Education

The goal of physical education is to assist the learner to develop and maintain a healthy
lifestyles that can be achieved through the acquisition of knowledge, desirable habits and
attitudes, game and dance skills, and wholesome interpersonal relationships. The objectives
of physical education are focused on the four aspects of development namely:
1. Physical Development Objectives. Physical fitness, which is the capacity of the

body to engage in work and play without undue fatigue, is the foremost aim of physical
education. This is achieved through regular exercise and participation in varied
vigorous activities. In the pursuit of the development and maintenance of physical
fitness, fundamental movement skills, games, sports, and dance skills are acquired
which can increase one’s capability to enjoy lifetime recreational pursuits.
2. Mental Development Objectives. Focus is on the acquisition of knowledge and

understanding, ability to analyze body movements and skills, evaluate game situations
and important decisions. Understanding the rules of the games leads to better
performance or appreciation of an activity if one is a spectator. Creativity is an
essential segment of growth that can be enhanced if the learner has a rich background
and an exposure to variety of physical activities.
3. Social Development Objectives. Learner seldom gets into vigorous physical activity
by himself. He plays, dances, or exercises with people. In the process, he learns to
respect others, and practices fair play, sportsmanship, teamwork, and develops
leadership. He learns the games of life—the application of the golden rule.
4. Emotional Development Objectives. Participating in varied physical activities

enables one to acquire pleasant attitudes, desirable habits, appreciations and values.
Positive character traits such as courage, self- confidence, discipline, appreciation for
beautiful performances, as well as self- expression are developed and become part of
an individual’s way of life.
In line with Bloom’s Taxonomy of Behavioral Objectives, physical education
proves it has place in the total development of any learner as it is concerned with the
cognitive, psychomotor, and affective domains of growth and development.
PSYCHOMOTOR COGNITIVE AFFECTIVE
OBJECTIVES OBJECTIVES OBJECTIVES
Physical Fitness Knowledge and Social and Emotional
Development and Information Stability
Movement Skills
Physical fitness Body functions and Cooperation, sportsmanship,
components – endurance, development process respect for others,
strength, flexibility, leadership
balance, and agility
Body mechanics, games, Analysis, reasoning, and Courage, self-discipline,
dance and sports skills decision-making aesthetic appreciation, and
self-expression
Rules, strategies, and
safety
C. Purpose of Physical Education
Physical Education in College
Service Physical Education refers to the four subjects given in the first four semesters
of college work. Basic instruction in physical education is prescribed by the department of
Education, Culture and Sports Order Number 58, series 1990. Below are the subject titles and
the corresponding suggested activities that will be undertaken by all college students.
Physical Education1: Physical Fitness

This is the first course in physical education. It deals with the concept of Physical
Education and Fitness. It also provides opportunities for physical fitness testing and the
student’s participation in the development and maintenance of fitness such as aerobics,
selftesting activities, light and heavy apparatus work, and freehand and floor exercises.
Physical Education 2: Rhythmic Activities

The subject covers the concept of rhythm, fundamental rhythmic activities, dance
mixers, local and foreign dances, as well social and ballroom dances.
Physical Education 3: Individual-Dual Sports/ Games

Concentration is on the acquisition of skills on recreational activities such as bowling,
Table Tennis, Badminton, Track and Field events, and outdoor activities such as camping,
mountaineering, and aquatics. Mga Laro ng Lahi are likewise given to foster love of country.
Physical Education 4: Team Sports

The subject deals with the fundamentals of common team sports such as Volleyball,
Basketball, Baseball/ Softball, and football. The acquisition of basic skills is emphasized.
Physically Educated Person

An individual who has undergone physical education in the educational ladder cannot
deny the valuable contribution of this area of learning toward his total development. His
exposure and experiences in regular class instruction and in intramural and extramural
competition are expected to have a tremendous effect on his lifestyle. Physically educated
person:
- Understand the potential of physical education activities in the attainment of a healthy
lifestyle and strives to achieve this goal.
- Exercises regularly to develop and maintain his weight and physical fitness;
- Acquires sufficient skills to enable him to participate actively in some form of
recreational games, sports, and dances;
- Eats a balanced diet and practices good eating habits;
- Gets adequate sleep and avoids drugs and stimulants that will negatively affect his
total well-being;
- Enjoys participation in a variety of vigorous activities and recreational pursuits; and -
Appreciates good performances in games, sports, and dances.
Six Parts of Skill-Related Fitness

1. Agility is the ability to change the position of your body and to control the movement
of your whole body. Agility is an important quality in many sports, because you must
change direction rapidly and always have your body under control.
2. Balance is the ability to keep an upright posture while either standing still or moving.
Good balance in essential in many activities like skating, surfing, skiing, and
gymnastics.
3. Power is the ability to perform with strength at a rapid pace. Strength and speed are
both involved in power. Football players, swimmers, shot-putters, discus throwers, and
high jumpers are examples of athletes who typically have a high degree of power.
4. Reaction Time is the amount of time it takes to start a movement once your senses
signal the need to move. People with good reaction time can usually start quickly in
track and swimming or react quickly in ping pong or karate.
5. Coordination is the integration of eye, hand, and foot movements. This component
is necessary for success in such sports as baseball, softball, tennis, golf, and
basketball.
6. Speed is the ability to cover a distance in a short amount of time. Speed is a very
important factor in many sports and activities. Short runs are used to evaluate speed.
The six skill-related components of fitness contribute to your ability to successfully

participate in sports and activities. Those that have a high level of skill-related fitness are
more likely to be physically active than those who have lower level of skill. To improve levels
of fitness one must first know their level of fitness, and set goals and work toward improving
both their health and skill related fitness components. Quote: "If it is to be it us up to me."
Essential Understanding: If you are going to bring about change in the way you look and feel
it is up to you. No one else can choose the right foods or exercise your body for you!
D. COMPONENTS OF FITNESS Five

Parts of Health-Related Fitness
1. Cardiovascular endurance (also known as cardiorespiratory endurance or aerobic
fitness) refers to your body's ability to efficiently and effectively intake oxygen and
deliver it to your body's tissues by way of the heart, lungs, arteries, vessels, and veins.
By engaging in regular exercise that challenges your heart and lungs, you can:
• Maintain or even improve the efficient delivery and uptake of oxygen to your
body's systems
• Enhance cellular metabolism
• Ease the physical challenges of everyday life
2. Muscular endurance is one of two factors that contribute to overall muscular health.
Think of muscular endurance as a particular muscle group's ability to continuously
contract against a given resistance.
While muscular endurance refers to how fatigue-resistant a particular muscle group is,
muscular strength refers to the amount of force a particular muscle group can produce
in one, all-out effort.
3. Flexibility refers to the range of motion you have around a given joint. Like muscular
strength and endurance, flexibility is joint-specific. For instance, you may have very
flexible shoulders, but tight and inflexible hamstrings or hips.
Flexibility is important at any age. It plays a role in unhindered movement and
can affect your balance, coordination, and agility. Maintaining a full range of motion
through your major joints can reduce the likelihood of injury and enhance athletic
performance.
4. Body composition, or your body's ratio of fat mass to fat-free mass, is the final
component of health-related physical fitness. Because high levels of fat mass are
associated with negative health outcomes, such as heart disease and type 2 diabetes,
attaining and maintaining a healthy body composition is a goal of just about all regular
exercise routines.
5. Strengths are tasks or actions you can do well. These include knowledge,
proficiencies, skills, and talents. People use their traits and abilities to complete work,
relate with others, and achieve goals.
A particularly poignant time to sit back and assess your strengths and
weaknesses is when you're submitting a college or job application, or preparing for
an interview. Also, a good resume is built upon core strengths and skills. As you open
the next chapter in your life, take a look at the examples of strengths below to
identify your greatest assets.
Summary
Physical Education requires a substantial budget allocation oftentimes higher than
other areas in the curriculum. It is a fact that essential facilities include a gymnasium, outdoor
courts, and playing fields. Several institutions have swimming pools that should be regularly
maintained. In addition, should be continuously provided for effective instruction. There is
likewise a separate amount allotted for intramural and extramural meets and competitions.
Nevertheless, educators believe that the lifetime benefits a student gains from
participation in instructional and recreational programs outweigh the financial input to
maintain a quality physical education program in educational institutional.
REFERENCES:
2. Blog Gymnastics HQ. (2014). History of Gymnastics.
Retrieved from https://gymnasticshq.com/history-of-gymnastics
MODULE 2: INTRODUCTION TO PHYSICAL FITNESS
A. Physical Fitness
WEEK: 2
1. Explain clearly the physical fitness;
2. Differentiate performance and health related fitness components of physical
education;
3. Categorize health related components of physical fitness; and
4. Value the significance of the components of physical fitness to individuals.
LEARNING CONTENT:
PHYSICAL FITNESS AND TESTING INTRODUCTION
Introduction
Every individual desires to live a long, healthy, and happy life. Based on clinical and
experimental data undertaken in progressive countries, many people today know how to get
and stay in shape. Physical fitness tests to determine strengths and weaknesses are available.
This knowledge, however, is not always applied in one’s daily life as there are people
worldwide who take physical activities for granted and ignore the very elements that
contribute to well-being. A careful study of physical fitness tests prescribed in schools and
their application can lead to a healthy lifestyle.
Discussion
A. Physical Fitness
It is a physical condition when an individual has the capacity to do everyday tasks
without a feeling of exhaustion. If ever he experiences fatigue, he can easily recover and can
indulge further in any chosen activity after a rest period. You are considered physically fit if
you can do your daily activities.

The physically fit person works without becoming over fatigued. He accomplishes his
work with a minimum of stress. He can face life’s problems with a relatively better outlook.
A physically active individual has the capacity to learn a variety not vigorous recreational
pursuits. He enjoys participating in outdoor and sports activities. His life is not all work but a
balanced and pleasurable experience.
Good physical health contributes to self- confidence and poise. It gives the person a
feeling of security. It enables him to mingle with people at work and at play with satisfaction.
Given below are the most important measurable physical fitness components. The
extent or levels of each acquired attribute can determine the physical condition of a person.
1. Aerobic capacity is your cardiovascular system's ability to transport oxygen to

working muscles to serve as fuel for energy. Aerobic capacity improves with
cardiovascular exercises, like walking, running, bicycling, jumping rope, and swimming,
hiking, and dancing. Performing any of these types of activities at an intensity of
approximately 60-80% of your total maximum heart rate (220 minus your age) for 30-60
minutes daily will provide you with the first element of fitness.
2. Body structure. This is your overall posture, looking for any misalignments of the arms,
legs and trunk. Even a small imbalance in the way you regularly stand or sit may lead to
pain or injury. Ideal posture aligns your ears over your shoulders, shoulders over your hips,
equal leg lengths, pelvic symmetry and neutral joints throughout the body, creating equal
pressure on both feet. Any deviations from good posture need to be corrected with the
proper stretching, strengthening and muscle releasing exercises.
3. Body composition. This is the ratio of body fat to lean body mass (bones and muscles).
Weight alone does not tell us about body composition. Body composition measurements
are taken with calipers at specific parts of the body to determine the percent of total body
fat. There are also scales and devices that measure body fat. In general, the ideal range
of body fat is 10-15 percent of total body mass for males and 15-22 percent for females.
Your body functions most efficiently at the ideal fat-to-lean ratio.
4. Body fitness. There are simple balance tests that can be administered to determine your
balance level. For example, standing on one leg with eyes open versus eyes closed.
Depending on your age, there are set values of time for this test to determine if your
balance is good. 30 seconds is the goal for younger, healthy individuals. Even minor balance
problems place you at risk for injuries like ankle sprains, muscle strains, falls and fractures.
5. Flexibility. Your muscles should be flexible enough to allow for the full range of motion
required by life's many activities. Muscles can become shortened if not purposefully
stretched and by completing the same sport or lifting routine without enough variation.
Inactivity also causes muscles to shorten, become inflexible and more susceptible to stress
and injury. Muscle imbalances lead to many of the most common injuries in people who
have strong, but tight muscles in some areas and weaker, unstable muscles/joints in
others.
6. Strength. In addition to being flexible, your muscles should be able to exert force and
control movement. Strength is improved with weight- resistance exercises. Strengthening
programs can be designed using body weight, machines, free weights, kettle bells, TRX,
etc. based on individual preferences and goals. In general, strengthening muscles
appropriately uses resistance heavy enough to allow 8-15 slow and controlled repetitions
with good form completed in 1-3 sets.
A person who is physically fit has a properly aligned and balanced body, flexible yet strong
muscles, an efficient heart and healthy lungs, and a good ratio of body fat to lean mass.
Being physically fit, according to the true definition, does not come easy. It is something
we all should continually work towards in our daily routines.
Disciplined Body towards a Healthy Lifestyle

1. Regular Exercise
2. Balanced Diet
3. Adequate Sleep
4. Absence of liquor, cigarettes, and drugs
5. Wholesome recreation
6. Positive attitudes
D. Physical Fitness Tests

How physically fit are you? Every Filipino college student should know his physical
fitness status so that he can determine his strengths and weaknesses. If the abdominal
muscles are weak, then select activities to improve these muscles. As the students gets
exposed to a variety of exercises, he can identify which activities may prove beneficial to him
in the pursuit of physical fitness.
The Bureau of Physical Education and School Sports (BPESS) recommended the
Physical Fitness Tests (PFT) which measure approximately the components with the use of
minimal facilities and equipment. These tests are given twice a year. The first battery test
which is diagnostic in nature, is given at the start of the school year after giving an orientation
on its value and administration. Two months before the school year ends the same battery
test is again given to find out how much improvement was made within the year.

The following tests constitute the Bureau of Physical and School Sports Physical Fitness
Battery Test:
Test No. 1 STANDING LONG JUMP-measures leg strength and power
Test no. 2 CURL-UPS- measures strength and endurance of abdominal muscles Test
No. 3 50- METER SPRINT- measures speed
Test No. 4 PULL-UPS (Boys) - measures the strength and endurance of the muscles of the
arms and shoulders
Test No. 5 FLEXED- ARM HANG (Girls) – measures the strength and endurance of the
muscles of the arms and shoulders
Test No. 6 SHUTTLE RUN – measures agility and coordination
Test No. 7 SIT AND REACH- measures flexibility of the lower back and hamstring muscle
Test No. 8 THREE-MINUTE STEP TEST- measures cardio-respiratory endurance
Summary:
Physical fitness refers to the ability of your body systems to work together
efficiently to allow you to be healthy and perform activities of daily living. The Bureau
of Physical Education and School Sports (BPESS) recommended the Physical Fitness
Tests (PFT) which measures approximately the components with the use of minimal
facilities and equipment.
REFERENCES:
MODULE 3: CHAPTER III. GYMNASTICS
A. Origin of Gymnastic
B. Persons behind Gymnastics
D. Objectives of Gymnastics
E. Systematic form of physical exercise
F. Types of gymnastics
G. Terms in Gymnastics
H. Routine/ Exercise of Gymnastic
WEEK: 3
1. Outline systematically the history and development of gymnastics and its
contribution to education and sports development;
2. Recognize important contributions of individuals leading to the inclusion of
gymnastics in the curriculum; and
3. Explain the types and terms of gymnastics.
LEARNING CONTENT:
GYMNASTICS
Introduction
Gymnastics has existed for more than 2,000 years, but has evolved heavily over time.
In this article we’ll take you through the history of gymnastics. The way it looks today is very
different from how gymnastics started out.
Gymnastics is a complex sport. Both male and female gymnasts must have adequate
strength, power, flexibility, balance and artistry to successfully compete in every apparatus.
To accomplish their goals, gymnasts train diligently for years. The different phases of a
gymnastics program help gymnasts improve their skills, avoid injury and build up their
physical condition.
A. BRIEF HISTORY OF THE ORIGINS OF GYMNASTICS

Gymnastics started as ancient civilizations doing strength and acrobatic exercises. The
word gymnastics comes from the Greek words “gymnos” and “gymnazo” meaning roughly to
train, to exercise naked.
Johann Christoph Friedrich Gutsmuths, a German teacher and educator, is considered

the great grandfather of gymnastics. In 1793 he published a textbook which was later
translated to English as “Gymnastics for Youth: or a Practical Guide to Healthful and Amusing
Exercises for the use of Schools”.
GYMNASTICS a fellow German, Friedrich Ludwig Jahn, is known as the father of
gymnastics. He was a member of the Prussian army in the early 1800s. After a battle in which
the Prussian army was defeated, he came up with the idea of improving morale by developing
physical and mental strength through gymnastics. He opened the first Turnplatz, or open air
gymnasium in 1811. Parallel Bars, rings and high bar were practiced at this gym. Most of the
early training was focused on physical health and fitness.
Modern Gymnastics
Gymnastics Organizes Internationally in Gymnastics Organizes Internationally 1881
gymnastics became an “organized sport” when the Bureau of the European Gymnastics
Federation, which would later become the International Gymnastics Federation (FIG,) was
formed. FIG is the current international gymnastics governing body. Gymnastics was
becoming more popular and was included in the first “modern” Olympic Games in 1896.
At this time, the gymnastics events were different than they are today. In fact, they
included some events that are currently part of Track and Field. Some of the events competed
were men’s horizontal bar, parallel bars, pommel horse, rings, vault, high jumping, rope
climbing and running. Track and Field events didn’t disappear from the sport of gymnastics
until 1954. Women weren’t allowed to come Gymnastics Organizes Internationality at Olympic
gymnastics events until the 1920s.
Gymnastics Organizes in the US

The Amateur Athletic Union (AAU) became the first formal governing body for
gymnastics in the United State in 1883. In 1970, a separate entity just for gymnastics was
formed, the United States Gymnastics Federation, now known as USA Gymnastics. Today
USA Gymnastics is the main gymnastics governing body with its own rules, but some gyms
and gymnasts compete under a different set of AAU gymnastic rules.
Gymnastics as we Know It
At the 1956 Olympic Games, the gymnastics events for both men and women became
like what we know today as Artistic Gymnastics. Women competed the four events: Vault,
Uneven Bars, Balance Beam and the Floor Exercise. Men also competed the events we have
today: Floor Exercise, Parallel Bars, Horizontal Bar, Pommel Horse, Rings and Vault.
B. PERSONS BEHIND GYMNASTICS

1. Johann Basedow -he was the first to conduct gymnastics as part of education in
school curriculum.
2. Johann Basedow -he was the first modern writer and teacher of organized
gymnastics for whom records survive.
3. Johann Guts Muth the great grandfather of gymnastics - wrote many influential
books including carefully chosen gymnastics exercises for girls in 1818. -He wrote
gymnastics for youth, the first book on modern gymnastics in 1793.
4. Johann Guts Muth the great grandfather of gymnastics -he describes the use of
sloping beams, climbing pole, ladders and ropes along with the balancing and the
swinging beam.
5. Franz Nachtegall - he formed a gymnastics club, opened a private gymnasium and
through his success encourages the government to incorporate training into its
curriculum.
6. Franz Nachtegall -his gymnastics program in Denmark emphasized mass
calisthenics, mass vaulting and drills using dumbbells and balls.
7. Franz Nachtegall -founded the Danish system of gymnastics, which was considered
useful for military training, and in 1804 he was appointed the first director of
Denmark’s influential military gymnastic institute.
8. Gerhard Yieth - published a book of exercises. He also describe the balance beam,
jumping ropes, climbing ropes and poles, the horse, the table and the buck. He wrote
of vaulting over horizontal poles at different heights.
9. Per Henrik Ling father of Swedish gymnastics -he invented the stall bars and vaulting
box.
10. Johann Pestalow - the founder of free exercise and calisthenics.
11. Adolph Spiess the father of school gymnastics -he taught gymnastics to his classes
in Switzerland and added marching and introduced the free hand exercises with the
music.
12. Friedrich Ludwig Jahn the father of gymnastics -he was a German educator known
to have started gymnastics clubs and gymnastics movements for competitive purpose.
13. Friedrich Ludwig Jahn the father of gymnastics -he designed exercises to be
performed on stationary pieces of equipment, and even invented much of the
apparatus used in his training.
14. Dr. Dudley Sargent -he was the first American contributor to gymnastics because he
was instrumental in including gymnastics in the school curriculum.
STORY OF GYMNASTICS
1793: Johann Christoph Friedrich Gutsmuths, considered to be the great grandfather
of gymnastics, published the first gymnastics textbook.
1811: The first gymnasium was opened by Friedrich Ludwig Jahn, the father of
gymnastics.
1881: The Bureau of the European Gymnastics Federation, which would later become
the International Gymnastics Federation (FIG) was formed.
1896: The first summer Olympics was held in Athens and gymnastics events were a
part of the competition.
1928: Women were allowed to compete artistic gymnastics at the 1928 Summer
Olympics held in Amsterdam.
1963: United States Gymnastics Federation, now known as USA Gymnastics, was
formed.
1976: Nadia Comaneci received the first perfect score at the 1976 Olympics.
1984: Rhythmic gymnastics was added to the Olympics. Also Mary Lou Retton became
the first American woman to win the Olympic all-around title.
1996: The Magnificent Seven, the 1996 US Olympic women’s gymnastics team, win
the US’s first gold medal in the women’s team competition. The seven
members were Shannon Miller, Dominique Moceanu, Dominique Dawes, Kerri
Strug, Amy Chow, Amanda Borden and Jaycie Phelps.
1997: FIG raised the age requirement for gymnasts to compete at senior-level
gymnastics events from 15 to 16.
1999: Trampoline and Tumbling joined USA Gymnastics.
2000: Trampoline made its Olympic debut at the 2000 Olympics.
2001: Due to safety concerns, the Vault table replaced the vault horse (basically a
pommel horse with no handles) in gymnastics competition.
2002: United States Sports Acrobatics (USSA) merged with USA Gymnastics making
Acro the fifth gymnastics discipline.
2004: Carly Patterson becomes the first American woman to win the Olympic
allaround title in a non-boycotted Olympics.
2006: FIG introduced a new scoring system for women’s artistic gymnastics. Now the
maximum score is no longer a 10.0. The new scoring system has two separate
scores added together — a difficulty score, and an execution score. This
scoring system is used at the Elite level in the US and in international
competitions.
2012: The Fierce Five win the US’s second ever gold medal in the women’s team
competition. The five members of the team were Gabby Douglas, McKayla
Maroney, Aly Raisman, Kyla Ross and Jordyn Weiber. Gabby Douglas became
the first African American in Olympic history to win the Individual All Around
title as well as the first American to win both the Individual All Around and
Team gold in the same Olympics.
2013: The gymnastics levels changed from 6 compulsory levels and 4 optional levels,
to 5 compulsory levels and 5 optional levels. Also in 2013, the Xcel program
becomes a national program. The Xcel program is a great addition to the
traditional Junior Olympic program due to its affordable competition
experience and ability to retain athletes.
2016: The Final Five win the gold medal in the women’s team competition to defend
their title and Simone Biles wins the All Around and was the only American to
qualify for all 4 event finals.
2019: Simone Biles makes history again as she wins the World Championships in
Stuttgart, Germany and becomes the first female gymnast to win 21 medals
in total (beating out Svetlana Khorkina who was the previous record holder
with 20 World medals). Biles also performs a triple-double on floor exercise
and a double-double tuck dismount on beam, becoming the first gymnast to
compete and land those skills.
2020: The International Olympic Committee makes the decision to postpone the 2020
Tokyo Olympics in response to the coronavirus pandemic that affected the
entire world.
As you can see from this history of gymnastics, the sport of gymnastics has been
constantly evolving over.
C. PHASES OF THE GYMNASTIC PROGRAM

1. Warm Up- Every gymnastics training program should begin with a warm-up to avoid
injuries during practice. The gymnasts on the United States National Team, for
example, jump rope or jump up and down on the floor for about five minutes to start
their workout. Then, they perform head and wrist rolls, shoulder circles, arm swings,
trunk twists, foot stretches and different running exercises. All of these moves
prepare the athletes' bodies to work on more difficult skills.
2. Flexibility- After adequately warming up, gymnasts must work on their flexibility.
You should never stretch cold muscles, since you could risk an injury. During this
phase of practice, you should practice your side splits, center split and back bridge.
You must also stretch your hamstrings, groin, quads, shoulders, calves and wrists.
All of this will enable you to move your body with more ease as you perform your
gymnastics routines.
3. Strength Training- Gymnastics requires an incredible amount of strength. You can

build muscle and become more powerful through conditioning and other
strengthtraining exercises. For example, the gymnasts on the U.S. National Team
perform a series of crunches, jumps and V-ups. You can also use dumbbells and
barbells, although you should focus more on repetitions than weight. Younger
gymnasts should only lift weights under supervision to prevent accidents.
4. Skills- After working on strength and flexibility, gymnasts finally start practicing their
competitive skills. Women train on the vault, uneven bars, balance beam and floor
exercise, while men perform on the vault, floor exercise, parallel bars, horizontal bar,
pommel horse and still rings. Additionally, both can also tumble on the trampoline,
tumbling track or flip into the foam pit, especially when learning new, difficult skills.
5. Dance- Many female gymnasts also devote part of their training program to dance.
This is because routines on the balance beam and floor exercise must incorporate
dance movements. Dance will improve your body alignment and teach you to have
more control over every part of your body, which will then better your form and
reduce the risk of injuries.
D. OBJECTIVES OF GYMNASTICS
1. To develop coordination and vigor
2. To provide students with activities that will assist to correct minor postural defect
3. To maintain normal functioning of the organic system of the body.
4. To improve and maintain agility and suppleness.
5. To increase muscular strength
6. To learn exercises that will be useful throughout life as conditioning or “keeping
fit” exercise.
E. SYSTEMATIC FORM OF PHYSICAL EXERCISE

1. Educational Gymnastics
2. Therapeutic Or Remedial Gymnastics
3. Competitive Gymnastics
F. TYPES OF GYMNASTICS
1. Artistic Gymnastics-exercise that was perform a heavy apparatus.
Examples: Balance Beam, Horizontal Bars, Parallel Bars, Vaulting and Side Horse
2. Rhythmic Gymnastics - Exercises perform with the light apparatus. Examples:
Ribbon, ball, hoop, rope
G. TERMS IN GYMNASTICS
1. Arch- is a position where the body is curved like an arc of a circle, with the hip
forward and the head and truck bent backward.
2. Base- a partner who supports the other performer above him.
3. Tuck - is position where the head and the knees are in contact and the trunk is
curved.
4. Mount- are stunts performed by a performer to go up on an apparatus
5. Dismount- is a stunt used by a performer to get off an apparatus

6. Spotter - is a person who person who helps a performer to go about a skill for the
first time.
7. Spotting- Is the act of helping a person to go about a skill for the first time.
H. ROUTINE/ EXERCISE- planned series of dance skills, locomotors skills, gymnastics skills and
tumbling skills performed with or without music.
1. Static Position- these are positions held for 2 or more seconds.
a. Prone- lying face down with the body straight.
b. Supine- lying flat on the back, with the body straight.
2. Scale- is a support on one leg with the other leg raised at the back and the
body arch.
3. Straddle- the legs are extended sideways.
4. Top- the partner who is supported by the base.
5. Split- is a position where the legs are extended forward and backward in a
straight position.
6. Pike- the upper body is bent forward at the hips to an angle equal to or less
than 90 degrees while the legs remain straight.
TUMBLING SKILLS
1. -Forward Roll
2. -Backward Roll
3. -Cartwheel
4. -Handstand
5. -Front Walkover
6. -Back Walkover
Summary
Gymnastics is an intense and intensely beautiful sport to watch. It is a set of physical activities
that require great physical strength along with stamina, agility, endurance and coordination
as well as balance. Its unique history has shaped the events competed on, the equipment
used, and developed a strict training regimen. Gymnasts are asked to be graceful, powerful,
and consistent
REFERENCES:
MODULE 4: CHAPTER IV. BASIC MOVEMENTS OF GYMNASTICS
A. Standing Positions
B. Sitting Positions
E. Lying positions
G. Hand Position
H. Arm Positions
WEEK: 4
1. Increase students’ awareness and sensibility of gymnastics in relation to his/her
social world; and
2. Perform the basic movements of gymnastic.
LEARNING CONTENT:
BASIC MOVEMENTS OF GYMNASTICS
Introduction
Basic movement of gymnastic it helps to build self-morale, determination, and better
communication skills. It also improves quality of sleep, fights depression, and aids weight loss
in the most effective way.
Discussion
A. Standing Position
1. Feet Together or Feet Parallel-the feet are about one (1) inch apart, toes pointing
forward. Arms at the sides.
2. Stride Position- the feet are apart about 12 inches wide. The stride may be made wider
than 12 inches. The weight of the body is on both feet and the trunks is at the center.
Arms at sides.
3. Lunge Position- bend one knee, the other leg straight. Weight on both feet. Hands on
hips.
4. Half-Knee Bend- feet together, bend knees to about 45 degree angle: feet flat on floor,
body erect: hands on hips.
5. Full Knees Bend or Squat Position- The knees are fully bent, sit on the body is on the
balls of the feet. The weight of the body is on the balls of the feet.
B. Sitting Position
1. Long sitting Position- sitting with legs extended forward, toes pointed, trunks erect
and hands on hips.
2. Hook sitting Position- Sit on buttocks, bend knees close to the body. Trunk erect, hands
on shin of the legs.
3. Long sitting Rest Position- legs and toes are extended forward; hands at the rear in
the floor. Elbow and body straight.
4. Tuck Sitting Position- sit on buttocks. Bend knees close to body, around back so that
the forehead and the knees are in contact, hold shin of legs.
5. Stride Sitting Position- sitting on buttocks, spread legs apart, trunk erect, hands on
thighs.
6. Side Sitting Position -sitting on buttocks, bend right or left leg in front, other leg
extended sideward. Hands on knees.
7. Hurdle sitting position- sitting on buttocks, bend right leg at the back about 90 degree
angle, the other leg extended diagonally forward.
8. Heels Sit- from kneeling position, sit on the heels of the feet, toes pointed. Hands on
hips.
1. Supine or Back Arm Support- from a long lying position, lift the body with straight
arms support. Body, legs and toes well extended and one straight line.
2. Prone or Front Arm Support- from a front lying position. Lift the body to front arms
support; body, legs and toes well extended and in one straight line.
3. Side Arm Support- the body is supported with the right or left arm, the body is well
extended.
1. Kneeling Position- Kneel on both knees, knees close together, body erect, hands on
hips.
2. Stride Kneeling Position- kneeling on both knees, with knees apart.
3. Half- kneeling position right or left- kneeling on right, left in half- kneeling position in
front. Hands on hips.
4. Kneeling Position One Leg Extended Sideward Position- Kneeling on one leg, the other
extended sideward, forward or backward.
E. Lying Positions
1. Back or Supine Lying Position- Lying on the back, the body us well extended, arms
overhead, toes pointed.
2. Front or Prone Lying Position- Body is well extended and in front of the body in contact
with the floor. Toes pointed, arms forward.
3. Side Lying Position- With the body well extended, the side of the body is in contact
with the floor, one hand on the floor overhead and the other hand bent close to chest
palms on floor. Toes pointed.
4. Hook Lying Positions- in a back lying position, bend knees, with the feet close to
buttocks, feet flat on the floor. Arms overhead.
5. Tuck Lying Position- Lying on the back, pull the knees close to the forehead, hold shin
of legs.
1. Dog Stand Position- From a kneeling position, place the hands on the floor, elbows
straight, toes pointed, the knees and hands are the base of support.
2. Bridge Stand Position- from a hook sitting lift the trunk, legs and arms in right angle
with the trunk.
G. Hand Positions
1. Hands on Waist- place hands on waist. Fingers pointing front thumbs pointing
backward.
2. Hands on Chest- palms facing down, thumbs touching the chest, elbows in line with
the shoulders.
3. Hands on shoulders- Bends arms from the elbow, fingertips touching the shoulders,
rib cage lifted.
4. Hands on neck- bend arms from the elbows, place hands behind the neck, fingertips
meeting each other, elbows in line with the shoulders.
5. Hands on Hips- Place hands on hips, thumbs pointing back and fingers pointing front.
H. Arm Positions
1. Arms Forward- Raise arms forward with palms facing each other. Hands in line with
the shoulders, elbows slightly extended.
2. Arms Sideward- Raise arms sideward, palms facing down, finger tips in line with the
shoulder.
3. Arms Upward- raise arms upward, palms facing each other, elbows touching the ears,
the whole arm in line with the body.
Summary
Basic movement of gymnastics is one of the best exercises for training for overall
health and wellness. Multiple studies on this subject prove the importance of gymnastics for
bone, muscle, and cognitive health. It’s not only about building muscle and improving
flexibility, gymnasts make healthy lifestyle choices, are confident, are able to make smart
decisions to become successful adults.
REFERENCE:
MODULE 5: CHAPTER V: AEROBICS FITNESS
WEEK: 5
1. List down the benefits of aerobic exercises;
2. Determine the cardiovascular risk factors;
3. Explain the principle of balance for an effective aerobic exercise program; 4.
Identify the bad habits that hinder fitness and health; and
5. Perform an aerobic fitness.
LEARNING CONTENT:
AEROBICS FITNESS
Introduction
Aerobics is a system of exercises done with accompanying music. Aerobic exercises
improve cardiovascular fitness, respiratory capacity, and muscular endurance. They can also
lower blood pressure and cholesterol levels. They enhance the ability of the body to move
air into and out of the lungs and boost the flow of blood to all parts of the body.
Discussion
A. Aerobic Exercises Offer Other Benefits

1. Aerobic exercise promotes strong and healthy bones. As you grow older, your bones
tend to demineralize or lose calcium. They become weak and brittle that fractures and
breaks become a real threat. However, various studies have shown that to some extent,
bone strength is related to physical activity. The bone, like the muscle, tends to get
thicker the more it is used and exercised.
2. Aerobic exercise helps control physical and emotional stress. It helps improve your
outlook in life and self- concept. It brings about a feeling of well- being and satisfaction.
It helps reduce anxiety and depression.
3. Aerobic exercise helps improve intellectual capacity and increase productivity. In
general a fit individual can think, understand, remember and respond more quickly.
4. Aerobics exercise is a realistic way to lose weight and keep it off. It helps burn calories
and excess body fats and at the same time helps maintain your desired body weight.
5. Aerobic exercise provides significant protection from heart disease. Overweight and
obesity increase the amount of LDL (low density lipoprotein) or bad cholesterol in the
blood. High cholesterol can lead to heart disease. On the other hand, exercise promotes
weight control and thus lowers and level of LDL and increases the level of HDL (high
density lipoprotein) or good cholesterol. Hence exercise eventually helps lower the risk
of developing heart disease.

A cardiovascular risk factor is a condition that is associated with an increased
risk of developing cardiovascular disease. The risk factors may be classified as those that
cannot be changed and those that can be changed, controlled or treated. Risk Factors
That Cannot Be Changed
1. Family History. If a first degree blood relative has had coronary heart disease or
stroke before the age 55 years (for a male relative) or 65 years (for a female relative),
you might be at risk of contracting the same disease.
2. Age. Through the years the heart undergoes subtle physiologic changes even in the
absence of disease. The muscle of the aged heart may relax less completely between
beats, and as a result, the pumping chambers become stiffer and may work less
efficiently.
3. Gender. Men are at greater risk of heart disease than pre- menopausal women. Once
past the menopause, a woman’s risk is similar to a man’s. The risk of stroke, however,
is the same for both men and women.
Risk Factors that can Be Controlled, Changed, or Treated

1. Smoking 6. Physical Inactivity
2. Drinking alcohol 7. Obesity
3. Illegal drugs 8. Diabetes
4. Hypertension 9. Stressful living
5. High cholesterol
C. Principles of Balance
There are many aerobic exercises that qualify for an effective aerobics program.
These include brisk walking, running, swimming, hiking, dancing, roller skating, and
kickboxing. You can add zumba and tae-bo and almost any other activity that will pump up
your heart rate to the level where, over a sustained period of time, beneficial changes can
take place in your cardiovascular system. At the center of any effective aerobic exercise
program is the basic principle of balance. This principle encourages the right combination
of proper diet, regular exercise and healthy lifestyle to attain well- being. It also applies to
moderation in all aspects of life.
1. Diet- plays a crucial role in achieving and sustaining health and fitness. Exercise, rest,
and vitamins and supplements will not do you much good in our effort to develop a
healthy body without proper diet. In fact, without proper nutrition, you may not even
have the energy to participate in a regular exercise program. The condition of your
body and the effectiveness of your workouts are directly related to the quality and
quantity of the food that you take. The principle of calorie balance shows the relation
between exercise and diet.
Figure 1. It shows the principle of calorie balance: Calories IN= Calories OUT
Calorie balance is the balance between the calories from the food and drinks that
you ingest (Calorie IN) and the calories that you burn through basic body functions and
exercise (Calorie OUT).
You’re eating habits play a very important role in the quality of your life. Food is a
source of nutrients and at the same time can be a source of happiness and pleasure.
Nevertheless, more and more instant food and preserved food without significant amount
of nutrients flood the market and are now available to people who are so busy and have
no time to prepare and eat healthy meals.
A good balanced diet helps make and keep the body healthy and fit. It also helps
lower the risks of developing diet- related chronic degenerative diseases as you age.
2. Hydration- is another essential factor in keeping the body fit and healthy while
preventing the development of kidney stones and bowel cancers. The lack or loss of
fluids in the body causes dehydration, which stresses the heart and blood vessels. The
body finds it more difficult to rid itself of excess heat. Severe dehydration or when water
losses are more than two percent of body weight, can increase the pulse rate and body
temperature, resulting in fatigue, apathy, and decreased performance.
A fluid intake of two liters or eight glasses daily is recommended to keep the body
functioning efficiently. In addition to water and beverages, juicy and watery fruits and
vegetables as well as soups can keep you well hydrated.
3. Overload Principle- the overload principle in exercise means that the body will adjust
to the weight that is placed on it. During physical activities the heart beats faster, the
lungs work harder, and muscles take on more strain than they usually do. Hence you
will find the first days of exercise so difficult that you experience various body pains.
Nevertheless, as you continue with the exercise, the body is able to adapt to the load
and overcome the stress. After some time you will be able to do the exercise with less
effort than when you started. Then you can eventually increase the load, lengthen the
time, and progress to more advanced routines. The body’s adaptation, growth, and
development take place after the workout, not doing. Thus exercising every other day
is effective to give the body time to adapt, rest, recover, and develop.
4. Rest and Recovery- helps the body reach its optimal level of development and
performance. During workouts you place demands on your body beyond normal, hence
it needs to rest and recover from the physiological changes that take place. Rest enables
the body to repair and strengthen itself. Recovery allows it to replenish energy, repair
damaged tissues, and remove chemicals that build up as a result of cell activity during
exercise.
One way to achieve rest is through good sleep, which promotes physical a d mental
health, including hormonal balance. Recovery can be achieved through diet and
hydration, among others. Certain bad habits defeat your purpose to be healthy and fit.
D. Bad Habits to Be Avoided

1. Using Steroids and Recreational Drugs- Anabolic steroids are synthetic hormones
prescribed by doctors to treat specific medical conditions. Other than this, their use for
the purpose of enhancing an athlete’s performance and strength is tantamount to
cheating, prohibited by professional sports organizations and medical associations, and
punishable by law. Excessive a prolonged use of steroids may result in liver dysfunction
and cancer, sterility, unpredictable aggressive behavior, increased blood pressure,
coronary heart disease, kidney tumors, and even death.
Recreational drugs such as marijuana, heroin, cocaine, ecstasy, opium, and

solvents are addictive. Excessive and prolonged use of these drugs may lead to abuse
or addiction, which in turn may cause both personal a family problems such as domestic
violence, crime, and relationship difficulties.
2. Drinking Alcohol- excessive and uncontrolled intake of alcohol can lead to alcoholism,
dependence on alcohol, or alcohol abuse. It can impair judgment and sensibilities. It
can cause gastritis (an inflammation of the stomach) or malnutrition because the person
loses interest in food. It can result in liver disorders a cancers of the liver, larynx,
esophagus, and tongue. It can alter a person’s normal living pattern and ruin
relationships and careers.
3. Smoking- cigarette smoking entice boys and girls of your age as a form of pleasure
and as a symbolic passage to adulthood. However the bleak truth about smoking that
it increases the risks for cancer and heart and respiratory disease. Smokers have less
endurance, poorer physical performance, and increased rates of injury and
complications from physical activity.
Summary
Aerobic exercise reduces the risk of many health conditions, ranging from heart disease
to dementia. Although all forms of physical activity provide some benefits, aerobic exercise
id particularly effective because it causes the heart and lungs to work harder than usual.
REFERENCE:
MODULE 6: CHAPTER VI: DIFFERENT TYPES OF ACTIVE PHYSICAL ACTIVITIES
C. Walking
D. Weightlifting
E. Dancing
F. Doing Yoga
G. Swimming
I. Outdoor Cycling
J. Playing Racket Sports
WEEK: 6
1. Enumerate all the different aerobic activities;
2. Name the steps in starting an aerobic program; and
3. Perform the different types of active physical activities.
LEARNING CONTENT:
DIFFERENT TYPES OF ACTIVE PHYSICAL ACTIVITIES
Introduction
According to a study conducted by J.Y.Cagas, B.A. Torre, and E.J. Manalastas on why Filipinos
exercise, the five most popular fitness activities for men are (1) running, (2) jogging, (3) playing
basketball,(4) walking. And (5) weightlifting. On the other hand, the five most popular fitness
activities for women are (1) running, (2) walking, (3) jogging, and (5) doing yoga.
Discussion
A. Running and Jogging- are common and popular because they do not require a special
gear except for a pair of comfortable sneakers. Hence they are inexpensive and convenient
since there is always an available street or sidewalk to run and jog on.
Running and jogging may differ in terms of pacing. Running goes at a pace that is
faster than 9 kilometers per hour. Jogging usually goes at a pace of less than 9 kilometers
per hour.
B. Playing Basketball- basketball is said to be the most popular sport in the Philippines.
Anyone can play it anytime and anywhere whether in the streets, in schools, or at the
professionals. Level. It is a favorite games in universities and has been the most
anticipated sports even in competitions.
A basketball court or at least a makeshift basketball hoop can be found in almost
every barangay (neighborhood) all over the country, even basketball stadiums of various
makes and sizes.
C. Walking- the primary advantage in walking is that it can be done anywhere anytime by
anyone, regardless of age and sex. However it takes about three times of walking to get
the same aerobic benefit from running.
D. Weightlifting- helps lower blood pressure, burn calories, strengthen bones, and build
muscles. You may use dumbbells instead of barbells. Start with lower weights, say 5
pounds, and number of repetitions, say 4 to 8 counts. Increase them gradually as you
progress.
E. Dancing- provides a good cardiovascular stimulus to the heart, lungs, and circulatory
system. It also promotes flexibility, coordination, and balance and is effective in weight
loss.
F. Doing Yoga- Yoga has been practiced for thousands of years in the East. The yoga
postures and breathing exercises are designed to promote harmony through balance, as
well as improved flexibility, release from stress, and new body awareness. Yoga is an
excellent adjunct to any physical activity, for it teaches the integration of body, mind, and
spirit.
There are other aerobic activities that you can engage in. the important thing is to
pick an activity that you can truly enjoy and remain enthusiastic about for a long time.
Take care that you do it an intensity and for a duration that suit you.
Basketball can help to improve your moods and confidence in yourself. Walking is
simple, free and one of the easiest ways to get more active, lose weight and become
healthier. Dancing can improve your mood while you learn, move, and perform. Yoga arm
balances are great for building strength, flexibility and focus.
G. Swimming- can be done in pools or in beaches. It strengthens the lungs and muscles.
The buoyancy of the water produces a conditioning effect on the body and helps reduce
excessive pressure on the joints and bones.
H. Mountain Climbing- Mountaineering or climbing hills and mountains, including hiking

and trekking, are outdoor activities that help improve cardiovascular strength and
endurance, weight loss, and mental fitness.
I. Outdoor Cycling- is a low impact cardiovascular activity that causes less wear and tear
on the joints and muscles that jogging. People with joint problems can engage in cycling.
Its health benefits, however, depend on the distance, the elevation of the ground, and the
length of time you do it.
J. Playing Racket Sports (Tennis and Badminton) - racket sports, such as tennis and
badminton, are stop-and start activities that place energy demands on the body as the
players try to volley the ball across the court. When played regularly, racket sports can
help burn calories, lower blood pressure, and reduce the risk of developing heart disease.
They help improve your reflexes and agility. This link is the example of different types of
active physical activities. https://www.youtube.com/watch?v=Ho1_EHi_MNs
Summary
Physical activity or exercise can improve your health and reduce the risk of developing
several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and
exercise can have immediate and long-term health benefits. Most importantly, regular activity
can improve your quality of life.
REFERENCES:
MODULE 7: CHAPTER VII: BODY AWARENESS
A. Two Forms Of Movement
• Locomotors Movements
• Non- Locomotors Skills or Axial Movement
B. Types of Body Movements
C. Movements of the Joints
WEEK: 7
1. Discuss clearly the relationship of the three important terms in body awareness; and
2. Perform loco-motors and non-loco-motors movement.
LEARNING CONTENT:
BODY AWARENESS
Introduction
It is the sense that we have of our own bodies. It helps us know where the body parts are,
how they move and work, and even how they feel.
Discussion
A. Two Forms of Movement
Locomotors Movements- these are done by moving the body from one place to another.
1. Walking is shifting one’s weight from one foot to another.
2. Running is moving with longer strides and in faster speed than walking
3. Hopping is springing on one foot and landing on the same foot.
4. Skipping is done with a step and hop using the foot
5. Jumping is springing on one foot or both feet and landing on both feet.(on landing always
bend knees slightly)
6. Leaping is springing on one foot and landing on other foot ( wide stride)
7. Sliding is done by gliding on the floor, sideward or forward using the right and left foot
alternately.
8. Galloping -is stepping on one foot and cutting the other, either sideward or forward.
Non- Locomotors Skills or Axial Movement

1. Bending or Flexing is moving the muscles around a joint where two body parts meet
2. Stretching or Extending is done by straightening or extending any part of the body from
joints.
3. Lifting Or Raising is elevating a part of the body, usually for the arms and legs
4. Twisting is moving a part of the body around a long axis, usually for the head and body.
5. Rotating Or Encircling is done by moving a part of the body around axis
6. Swinging is a pendular movement below an axis.
7. Swaying is a pendular movement above an axis.
B. Tpyes of Body Movements

Flexion -is the sagittal plane that decreases of the
joint and brings two bones closer together.
Extension- this is the opposite of flexion;

movement in sagittal plane that increases the angle of
the joint or distance between two bones or parts of
the body.
Hyperextension –this is greater than 180

degrees. Hyperextension is the abnormal or
excessive extension of a joint beyond its normal
range of motion, thus resulting in injury. Similarly,
hyper flexion is excessive flexion at a joint.
Hyperextension injuries are common at hinge
joints such as the knee or elbow. In cases of
“whiplash” in which the head is suddenly moved
backward and then forward, a patient may
experience both hyperextension and hyper flexion of
the cervical region.
Rotation- a movement of a bone around its longitudinal axis. Rotation can occur within the
vertebral column, at a pivot joint, or at a ball-and-socket joint. Rotation of the neck or body is the
twisting movement produced by the summation of the small rotational movements available
between adjacent vertebrae. At a pivot joint, one bone rotates in relation to another bone. This is
a uniaxial joint, and thus rotation is the only motion allowed at a pivot joint. For example, at the
atlantoaxial joint, the first cervical (C1) vertebra (atlas) rotates around the dens, the upward
projection from the second cervical (C2) vertebra (axis). This allows the head to rotate from side
to side as when shaking the head “no.” The proximal radio ulnar joint is a pivot joint formed by
the head of the radius and its articulation with the ulna. This joint allows for the radius to rotate
along its length during pronation and
supination movements of the forearm.
Abduction-this is done by moving a limb

away in the frontal plane from the
median plane of the body, spreading the
fingers apart.
Adduction- this is done by opposite of

abduction; movement of a limb toward
the body midline.
Circumduction-is a combination of all the movements, commonly seen in ball and socket joints
where the proximal end of the limb is stationary while the distal end moves in a circle.
Dorsiflexion- this is done by lifting the

foot so the superior surface approaches
the shin, standing on the heels.
Dorsiflexion and plantar flexion are
movements at the ankle joint, which is a
hinge joint. Lifting the front of the foot,
so that the top of the foot moves
toward the anterior leg is dorsiflexion,
while lifting the heel of the foot from
the ground or pointing the toes
downward is plantar flexion. These are
the only movements available at the
ankle joint.
Inversion- this is done by turning the

sole of the foot medially.
Eversion- this is done by turning the sole of the foot laterally.
Supination - this is done by forearm

rotation laterally so that the palm is facing
anteriorly and the radius and ulna are
parallel. Supination is the opposite
motion, in which rotation of the radius
returns the bones to their parallel
positions and moves the palm to the
anterior facing (supinated) position.
Pronation -forearm rotation medially so

that the palm faces posteriorly and the
ulna and radius are crossed. Supination
and pronation are the movements of the forearm that go between these two positions. Pronation
is the motion that moves the forearm from the supinated (anatomical) position to the pronated
(palm backward) position. This motion is produced by rotation of the radius at the proximal radio
ulnar joint, accompanied by movement of the radius at the distal radio ulnar joint. The proximal
radio ulnar joint is a pivot joint that allows for rotation of the head of the radius. Because of the
slight curvature of the shaft of the radius, this rotation causes the distal end of the radius to cross
over the distal ulna at the distal radio ulnar joint. This crossing over brings the radius and ulna
into an X-shape position.
Opposition- this is done by touching the thumb to other fingers. Opposition is the thumb
movement that brings the tip of the thumb in contact with the tip of a finger. This movement is
produced at the first carpometacarpal joint, which is a saddle joint formed between the trapezium
carpal bone and the first metacarpal bone. Thumb opposition is produced by a combination of
flexion and abduction of the thumb at this joint.
Movements of the Joints
Type of Joint
Type of Joint Example
Pivot Uniaxial joint; allows Atlantoaxial joint (C1–C2

rotational movement vertebrae articulation);
proximal radio ulnar joint
Hinge Uniaxial joint; allows Knee; elbow; ankle;

flexion/extension interphalangeal joints of
movements fingers and toes
Condyloid Biaxial allows flexion/extension, Metacarpophalangeal
joint abduction/adduction, and (knuckle) joints of fingers;
circumduction movements radiocarpal joint of wrist;
metatarsophalangeal joints
for toes
Saddle Biaxial joint; allows First carpometacarpal joint
flexion/extension, of the thumb;
abduction/adduction, and sternoclavicular joint
circumduction movements
Plane Multiaxial joint; allows inferior articular process
inversion and eversion of articulations
foot, or flexion, extension,
and lateral flexion of the
vertebral between
vertebrae column
Ball-and socket Multiaxial joint; allows Shoulder and hip joints
flexion/extension,
abduction/adduction,
circumduction, and
medial/lateral rotation
movements
Summary
Body awareness among healthy adults was experienced as a bodily and identity forming
process throughout life. In this process interpersonal relationships were developed through the
awareness of the body. Body awareness was also experienced as being visible and exposed in
society.
REFERENCE:
MODULE 8: CHAPTER VIII: STUNTS
A. Types of Stunts
• Individual Stunts
• Dual Stunts
• Group Stunts
• Combative Stunts
WEEK: 8
1. Identify the different types of stunts;
2. Explain the basic concept of stunt;
3. Classify the individual stunts, dual stunts, group stunts, combative stunts; and
4. Perform stunts.
LEARNING CONTENT:
STUNTS
Introduction
Stunts is now a new and growing sport that similar to Cheerleading in terms of athletic
skills. Stunt requires high athletic skills and its competition format and scoring systems are unique.
The maximum number player of players on each team can reach 30 athletes. Stunt athlete
engaged from multiple back rounds, including traditional cheerleading schools “All Stars” who are
non-school cheerleader for NCAA engaging sport status and has been designed meet title IX’S
requirement for inter collegiate sports.
Stunts are activities in the form of play that test one’s self on flexibility, agility, balance,
coordination, strength and endurance. Stunt can also be activities that serve as conditioning
exercises and can also be introductions to some gymnastics skills and tumbling skills.
Discussion
A. Types of Stunts
1. Individual Stunts – these are stunts performed by only one person
2. Dual Stunts – are stunts performed by two
3. Group Stunts – these are stunts performed by 3 or more persons
4. Combative Stunts – are stunts where two performers or more, fight each other showing
strength, balance, agility and endurance.
• Individual Stunts
1. Turk Stand – In cross sitting position; arms in front of the body clasping the elbow, stand
without breaking the hand clasp and the leg cross. Do this several times.
2. Rocking Chair – In tuck sitting position, roll on back until the buttocks are up. Return to
tuck sitting position. Do this several times.
3. Prone Rocking –Grasp the ankles in rear with the hands, arch back, head up. Rock
forward and backward.
4. Ankle Hold Walk – Hold the ankle with hands, legs relatively straight. Walk forward.
5. Coffee Grinder – Form a side arm support, walk on feet to go around a circle. Do this
right and left.
6. Egg Roll Or Tuck Roll Sideward – From a tuck lying position, roll sideward without
breaking the tuck position.
7. Log Roll – From a supine lying position, hands clasped overhead, roll sideward right or
left with the body, arms and legs relatively straight.
8. Human Ball – From a frog sitting position, hold the feet so that the arms are between
the knees. In tuck position, roll on the right side continue on the back to the left side and
come up to original position.
9. Jump to Full Turn (Jumping Jack) – From a half-knee bend, jump in air at the same
time turn in air as the body is suspended. End facing the same direction.
10. Dog Walk – In a four-base support, buttocks up walk alternately right, left with the
hands and feet.
11. Frog Kick – From a squat position, hands on the floor in front of the knees, push with
the feet so that the buttocks are lifted in rear. The weight of the body is on the hands.
12. Lame Dog Walk – Place hands in front on the floor, buttocks up and one leg extended
in air. Move both hands forward, then hop supporting foot close to the hands. Repeat the
movement several times.
13. Frog Jump – From a squat

position, hands on floor; jump forward as far as you can; end in the squat position.
14. Inch Worm – From a front arm support, walk on feet toward the hands with knee
straight – 8cts. Then walk with the hands forward – 8cts. To front arm support.
15. Crab Walk – From a bridge stand position, walk on hands and feet alternately towards
the head.
16. Hip Walk (Thread to Needle) – From a long sitting position, hands on neck, walks on
buttocks forward or backward.
• Dual Stunts
1. Wring the Dish Cloth
a. Partner face each other and join hands.

b. Raise one joined hands while the other is lowered.
c. Turned under the raised hands and end in a back to
position.
d. Continue the turn to face each other again. Do this fast
and several times.
2. Chinese Get-Up
a. Long sitting position, partner stay back to back position with elbows locked.
b. Bend right knee count. 1, bend left knee count. 2; push against each other’s back to stand.
c. Go down to original position 4 counts.
3. See-Saw
a. From a hook sitting position, partner feet together, hold each other’s hands.
b. One partner goes to lying hook position and the other partner stands to bend forward.
c. Repeat with the other partner standing,
etc.
4. Jump Over
a. One partner stands with hands on knees, trunk bend forward.
b. The other partner jumps over the back of the No. 1.
5. Three Partners – One Jump Over

a. Partners join right and left hands.
b. 3rd partner, joins free hands or 1st and 2nd partner.
c. 3rd partner, jumps over the joined hands, forward then back; partners help on the jump.
• Group Stunts
1. Walking Chair
a. Line one behind the other. Hold the waist of the person in front.
b. On signal “READY” all participants go to half-knee bend.
c. On command “GO” walk on right, left, right, etc.
Note: The body should be erect and the heads properly aligned.
2. Merry-Go-Round
a. In circle formation.
b. Hold each other’s wrist, all small participants sit alternately with the bigger ones.
c. All those seated put their feet together.
d. On signal “GO” all those seated will go to straight body position.
e. The ones standing go around to imitate a merry-go-round.
3. Skin the Snake
a. Line one after the other, then go to stride stand position.
b. Extend right arm forward to hold the left hand of the performer in front.
c. Bend trunk forward.
d. Last girl with feet together sits while the rest of the people in the line move backward
in stride position, one performer sitting one after the other.
e. After all are in lying position the last performer to sit starts to stand, the rest follow
ending from the starting position.
Note: The clasp of the hands should never break throughout the performance.
• Combative Stunts
1. Rooster Fight
2. Indian Wrestle
3. Tug of War
Summary
Body awareness among healthy adults was experienced as a bodily and identity forming
process throughout life. In this process interpersonal relationships were developed through the
awareness of the body. Body awareness was also experienced as being visible and exposed in
society.
REFERENCE:
MODULE 9: CHAPTER IX: TUMBLING
A. Safety Precautions
B. Basic Tumbling
1. Tuck Position
2. Pike Sitting Position
3. Backward Roll
4. Standing Bridge
5. Tuck Forward Roll
6. Forward Roll Pike
7. Handstand
WEEK NUMBER: 9
At the end of this module, the students shall be able to: 1.
Explain the safety precautions in tumbling; and
2. Perform the basic tumbling.
LEARNING CONTENT:
TUMBLING
Introduction
In gymnastics, tumbling, also known as power tumbling is an acrobatic sporting discipline
which combines some of the skills of artistic gymnastics on the floor with those of trampolining. It
is practiced on a 25 metre long spring track. It was developed from tumbling performances
performed by entertainers from very early times but as a sport is now codified, regulated, judged
and performed using standardized special equipment. Competitors perform two passes, each
containing 8 skills along the track, usually starting with a Round-off, Barani, or Rudi followed by a
series of back-handsprings and/or whips ending in a 'dismount' skill. Only the feet and hands are
allowed to make contact with the track. Governed by rules established by the Fédération
Internationale de Gymnastique.
Many elements of tumbling practiced by both men are also practised on Floor Exercise by
participants of both Women's and women. Artistic Gymnastics and Men's Artistic Gymnastics.
Tumbling elements such as the round-off and back-handspring are commonly integrated into the
balance beam routines of gymnasts.
Discussion
A. Safety Precautions
Tip 1: Always keep mats dry and clean when mats are exposed to liquids, they become a slipping
hazard for students. When it is time to clean mats, use a sanitizer without bleach, like Matt-Kleen
Disinfectant. Bleach causes mats to fade and lose their color.
Tip 2: Place mats purposefully around your gym With a dusty gym floor, mats can slip, which can
be harmful to your students. Place them up against the wall for more static movements, or use
the Velcro to attach multiple mats together. Another option is to purchase non-slip drawer liners
to place underneath mats.
Tip 3: Only take mats out when they are needed even small mats can be a tripping hazard for
your class.
Tip 4: Keep activity areas safe with mats. When using panel mats, cover the whole area students
are active in. If you don’t have enough mats to cover your entire gym space, make sure the areas
students are practicing cartwheels or handstands in are protected with mats.
Tip 5: Thickness, size, and length are important in choosing the best mat. While planning your
lesson, be certain you have the correct mat for each activity! For head-first skills, use a thick mat
to protect your students’ heads. Smaller mats can be used for basic jumps. Check out these
tumbling mats, all backed by an Unconditional 100% Satisfaction Guarantee!
Tip 6: Tumbling activities require mats and your attention. Don’t include tumbling activities in
your lesson without proper mats. It’s important, especially during tumbling activities, that you
watch your student.
Tip 7: Only spot skills you are comfortable with in order to keep students safe, only perform
exercises that you are comfortable spotting. If you are not comfortable with a skill, reach out to
your local gymnastics’ club to learn proper spotting technique.
Tip 8: Teach students how to land sometimes, students understand how to being the skill, but not
how to finish. Have your class practice feet-first landings.
Tip 9: Know your district’s safety protocols before starting a tumbling unit in your class, seek out
your school district’s protocols. If you follow these safety tips, an injury should not occur. If an
injury does happen in your class, contact the school nurse immediately.
Tumbling is a very fun and exciting unit that your students will love!
B. Basic Tumbling
Tuck Position A gymnastics body position where the knees and hips are bent and drawn into
the chest with the hands holding the knees. Variation on the tuck position include the open tuck
and cowboy tuck positions.
Pike Sitting Position In the pike, you sit with your legs straight and side by side so the inner
sides of your legs touch. After learning this position seated on the floor, you can practice it in rolls
on the floor and in a seat-drop on the trampoline.
Backward Roll is a basic skill to master. It may be harder to learn at first and take a bit of
practice get it right. Start by learning how to work up to a backward roll, then move on to
completing one.
V. Working Up to a Backward Roll
Try rocking back. Start in a squat position. Hold your hands close to the body with the palms
flat towards the ceiling. They should be shoulder height. Drop your butt down like you are sitting.
Roll back while lifting your legs straight. That should put the pressure on your hands and your
shoulders. Roll forward again.
As you get used to the exercise, start pushing with your hands to lift yourself off the floor a little
bit. You are working yourself up to being able to push yourself over without hurting your neck.
Try putting the mats in a V. One way you can learn to master the backward roll is to set up
your mat in a V shape. This helps you to protect your neck and learn how to roll in a straight line.
Use a wedge. One way to learn the basic movement of a backward roll is to use a wedge. Sit on
the higher end of a wedge. Hold your hands close to your body. Face the palms flat towards the
ceiling. Tuck the chin. Roll backwards down the wedge. Reach for the mat while keeping your
hands close to your shoulders. Kick your toes over your head to roll yourself. Land on your feet.
Use a spotter. If you are still unable to complete the roll, ask someone to spot you. The spotter
stands to your side. As you roll back into your backward roll, the spotter will grab your hips. They
lift your hips as they help guide your body over while keeping the pressure off your neck. Spotters
help you learn correct hand placement. They also can help you build enough arm strength to push
yourself off the ground.
Start in a squat position. Start with your knees together and your back straight. Your thighs
should be parallel to the floor. Hold your hands out in front of you if you need help balancing. As
you begin master the backward roll, start trying to begin in a standing position.
Hold your palms facing the ceiling. Bend your arms close to your body. Place your palms facing
towards the ceiling just above your shoulders. Tuck your chin to your chest like you are looking
at your bellybutton. This is called having "pizza hands." Your hands are flat like you are carrying
two pizzas in them.
Drop your butt. From the squat position, drop your butt down by bending your legs. Push back
with your heels. You'll start to roll onto your back. Another way to think about dropping down is
to treat it like you are sitting down. Make sure that your back is rounded as you fall back onto it.
Keep your legs together. Don't let them separate.
Push with your hands and shoulders. As you roll backwards, keep your knees tucked to your
chest. Roll quickly enough so that you get some momentum. Your weight needs to shift from your
lower back to your upper back then to your hands. As the knees and legs start to go over your
head, push with your arms and shoulders. Drive the backward roll by moving your toes over your
head, not by throwing your neck and head backwards. You should engage your hands and arms
when your body rolls towards your neck. You always want to protect the neck and head. If you've
kept your hands in the flat position, they should easily make contact with the floor so you can
push yourself over. Your hands will be flat against the floor while your elbows will be pointing
towards the ceiling.
Straighten your arms. As you straighten your arms, your hips will start to lift up. This will roll
your body over your head. Land on your feet. If you land on your knees, try tucking yourself into
a tighter ball.
Standing Bridge is a basic gymnastics element. The standing bridge,

sometimes referred to as a standing backbend, is a foundation move
that assists the gymnast in flowing into other maneuvers such as a
back handspring and back walkover. This is one of the first basic skills
gymnasts learn when they start professional training. Gymnasts need
to be proficient in basic bridges and backbends before moving on to
a standing bridge.
Step 1. Stand on an exercise mat with your feet hip-distance apart.

Raise your arms toward the ceiling. Bend your knees and arch your
back. Begin to bend your body backward until your
Step 2. Place the palms of your hands flat on the floor behind you. Face your fingers so they
are pointing toward your body. Your arms should be straight and close to your ears. Rest
your head between your arms.
Step 3. Straighten your legs as much as possible. Keep your feet flat on the mat if you can. It is
permissible to lift to the balls of your feet if you are not flexible enough to perform this element
with your feet flat on the floor. Find balance in this pose by shifting your weight between your
hands and feet.
Step 4. Exit the bridge by tucking your chin into your chest. Bend your arms and lower your
back and buttocks to the floor or raise your body back to a standing position by pushing off
with your hands and leaning your hips forward.
Tuck Forward Roll they tuck their chin to their chest and place the back of their head onto the
floor. They then push off of the floor with their legs and rotate over their head onto their back.
The gymnast then presses their feet onto the floor and whips the arms forward to stand up.
Forward Roll Pike Handstand helps the gymnast to straighten their shoulders. This motion
can then be used for all modifications of a press to handstand. This drill is a modification of
a forward roll and press to handstand. It begins with rolling forward, in squat position. The
gymnast should then place their hands on the floor, push off the ground with their legs (feet)
and raise them up to handstand. During the moment of the press, the angle of the shoulders
should be completely straight. The legs are tight and together. The skill finishes in a
handstand.
Summary
There is a saying of “Perfection before progression”. There are many reasons to master the
basic tumbling skills before moving to more difficult ones. Tumbling, it reduces the risk of injury.
The more your body has been through the proper motion of a skill, the more your brain and body
can coordinate what it’s doing. For instance, it will be physically easier to do a back handspring
with a mastered back walkover because the legs, shoulders and core will be stronger. It will
mentally be easier as well since jumping upside down backwards onto your arms is a pretty scary
thing. The more you’ve done that motion at a slower pace (like in a back walkover) the easier it
is to understand what that skill will look like as you progress to doing back handsprings.
REFERENCE:
Online Reference:
1. https://www.britannica.com/sports/tumbling-acrobatics
MODULE 10: CHAPTER IX: TUMBLING (Continuation)
C. Coverage of Fundamental Tumbling
WEEK NUMBER: 10
OBJECTIVES:
1. Define and demonstrate the fundamentals of tumbling; and
2. Identify the basic philosophies of tumbling.
LEARNING CONTENT:
TUMBLING (Continuation)
Introduction
Why do we use Fundamental Tumbling?

Safety–Using lead up skills, also known as progressions, allows the coach to isolate and
highlight the safe and proper way of executing body positions and technique to minimize the risk
of injury to the athlete. Memory of Movement –In order to consistently and effectively master any
skill, the proper way to repeatedly execute that skill is critical. Learning and reinforcing proper
memory of movement with fundamental skills will allow for an easier transition to more difficult
skills.
Maximizing Potential –Because fundamental tumbling skills are the foundation and building
blocks for acquiring more advanced skills, it is imperative that they are a part of the development
of every athlete.
Discussion
Coverage of Fundamental Tumbling

A. Body Positions
1. Stretch
2. Round
3. Arch
4. Tuck
B. Skills
1. Handstand
2. Cartwheel
3. Roundoff
C. Drills
1. Toe Punches
2. Run and Punch
3. Power Hurdle
D. Basic Philosophies
1. Body Angles
2. Jumping vs. Pushing
A. Body Positions
As far as fundamental tumbling is concerned, there are (4) Four Major Body Position
Stretch (or Straight) Body Position

The stretched body position is the most basic of the
body positions.
You should look for the following:
• Straight arms and legs
• Arms should be so close to the head that they are
touching the ears
• Legs should be completely together
• The core of the body should have no hollowing in the
mid-section (also known as rounding of the back) or
bend in the back (also known as an arched position)
Round (or Hollow) Body Position

Round generally refers to the shape of the back, where hollow refers to the shape of the
mid-section. They essentially refer to the same body position. This can be done with the arms both
down and up. You should look for the following:
• Shrugging of the shoulders to ensure the body position is completed rounded
• The shoulders and arms should be turned slightly in to maximize the round body position
• The head should be neutral or slightly down. If it is tilted backwards, it is difficult to
maintain a round body position
• There should be constant constricting (squeezing) of the abdominal muscles to maintain
the round position
Arch Body Position

Arch refers to a bend in the back. As you can see,
the arch can be performed on the ground (known as a
bridge) or from a handstand (seen later in the
presentation.) You should look for the following:
• The arms should be close to the head
• The hands should be pointed towards the feet
• The head should be neutral or slightly down, and the
athlete should be able to see her hands by looking up
slightly. The head should not be tilted down or
pulled back too excessively
•
• The legs should be straight (no bending of the knees) as well as squeezed together • The
feet should always be flat (bridge) and pointed (handstand)
Tuck Body Position
Tuck body position refers to the closed, compact
shape of the body where the knees are close to the torso,
head, or arms (depending on the skill being performed.)
• The best way to practice this position is laying on the
ground (see picture)
• The knees should come close to the body, resulting in
the lower back being lifted off the floor
• The upper body position (including the head) should
remain neutral while the tuck is being performed.
• The abdominal muscles should be used to create the lift of the knees to accomplish the
tuck position
Proper Positioning of the Hands

Proper positioning of the hands is often neglected, yet extremely important to allow the
arms and shoulders to resist against the performing surface for maximum power. You should look
for the following:
• The pinky fingers should be turned away from the body (or slightly backward), as well as
the thumbs (or slightly forward ) when preparing for any tumbling skill (handstand,
cartwheel, roundoff, backhandspring, etc.)
• Mastering this position is imperative to ensure that the hands will form the proper shape
when they touch the performing surface.
• When the hands touch the performing surface, they should form a triangle shape which
allows them to resist and push against the performing surface after passing though the
inverted (up-side-down) phase of the skill.
B. Skills
The (3) Fundamental Skills that are building blocks and lead up progressions to more
advanced tumbling are:
Handstand
The Handstand is one of the single most important basic skills to learn. Executing a good
handstand involves good technique, body position, and body awareness, which are all essential
when expecting to progress to more difficult skills.
As you will see later in the slide show, focusing on a consistent way to execute the
handstand will be the most effective way to teach cartwheels, roundoffs, and
backhandsprings, among other tumbling skills.
There are (5) distinct and specific phases to executing a good handstand. None should be
rushed or ignored.
• Stretch
• Lift
• Lunge
• Handstand
• Finish
Phase 1: Stretch
There is no difference between the stretch phase of the
handstand and the stretched body position discussed earlier.
However, all five phases of the handstand are equally important.
What to look for in the Stretch Phase of the Handstand:

• A straight body position – no rounding or arching in the Fig. 7:
back
• Arms completely straight and touching the head
• The proper hand position – pinky fingers and thumbs
turned away from the head
• Straight knees and legs together
Phase 2: Lift
The lift phase is important because it serves two purposes. First, it
tests the athlete’s body awareness and balance.
Here’s how:
From the hips up, there should be no change in the body position. It
should be a good stretch, with proper arms and hand position. From
the hips down, the dominant leg should be raised to about knee high,
with both legs remaining straight. Obviously, when standing on one
leg, balance becomes part of the equation. Fi
The second purpose is to mentally prepare for the next phase of

the handstand, which is often neglected and poorly executed. The
phase immediately following the lift phase is the Lunge. Once the
proper way to do a lunge is taught, it should be a part of the mental
picture the athlete creates while in the lift phase.
Phase 3: Lunge
The correct execution of the lunge is critical to ensure that not only the handstand is
properly done, but also cartwheels, which leads to correct roundoffs, which leads to correct
roundoff backhandspring, and so on.
Here’s what to look for:
 The same body position with the arms and hands
 Now the core goes from a stretch to a slight round
 The dominant leg goes FORWARD before it goes DOWN
Very Common Mistakes: o The core is Arched and NOT Round o The
dominant leg goes either directly down or even backward. It needs
to go FORWARD!! Watch the foot!
Phase 4: Handstand
Make no mistake about it, holding a good handstand can be
challenging. However, although it’s exciting and rewarding to hold a
good handstand, it’s more about technique prior to and after the
handstand, as well as the body position during the handstand that are
more important than holding it for along time.
Take notice:
• When going from the lunge to the handstand, the athlete should
reach forward, away from the front leg. If she reaches too close
to the front foot, she is likely to have a large arch that would either
prevent her from getting upside down at all, or the other extreme,
fall over entirely.
• The arms should never leave the head going into the handstand.
If they reach down instead of forward the mistake listed above is
likely to occur.
• Once inverted, look for a straight or VERY slightly arched body
position (because balancing is achieved more in the finger tips
than the palms, it’s ok to have the weight be slightly over the
fingers, which can result in a slight arch)
• Straight arms and legs
• Legs together and toes pointed
• Hands forming a slight triangle on the floor (see picture)
• The head should be angled so that the athlete is looking directly down on her hands. The chin
shouldn’t be buried down to the chest nor should the head be excessively tilted back. Both
with affect body position.
Phase 5: Finish
If this picture looks familiar, it should. The final phase of the
handstand is finishing in a good lunge position. Although the athlete
can rush through this phase, it should be stressed that not only is the
finishing position important, but finishing it properly.

• From the handstand phase to the finish, the arms should never
leave the head. Many times, the arms will finish away from the
head, and the athlete “relocates” them back to the proper position.
It needs to be stressed that at no time should the arms leave the
head.
• The feet should be completely still when finished.
• No shifting or balancing should occur. • All other positions should be correct (arms, core, and
distance of the legs in the lunge)
2. Cartwheel
The Cartwheel can be performed several different ways and still look great. However,
because the cartwheel is the closest and best progression to the roundoff, it is essential that the
technique and execution is perfect. There are very specific and distinct ways to perform the
cartwheel in order to ensure that the roundoff (seen later in the presentation) will be executed
correctly.
The phases of the cartwheel are almost identical to the handstand. However, although
there are few differences in the phases (keeping the progressions easy and understandable) it is
extremely important to recognize and teach the proper execution of the cartwheel.
Here are the phases:

 Stretch
 Lift
 Lunge
 Cartwheel
 Finish
Phases 1 and 2: Stretch & Lift

Both the stretch and lift phases of the cartwheel are the exact same as the handstand.
Phase 3:
 As you can see, the lower body of the Lunge Phase is the exact same as
thehandstand.
 Remember, emphasis on getting the front leg to go forward and
NOT directly down or even backwards is extremely important.
 There is a MAJOR difference in the arm position for the cartwheel.
 The front arm (in this picture it’s the right arm) has to reach away
from the head in a forward direction. Like the handstand, the arm
should reach away from the front leg, making the cartwheel
Phase 4: Cartwheel
Two major things to look for in the cartwheel are the
positioning of the hands and lower body.
Hands
 The hands need to reach directly out and centered from the body (as if you drew a straight
line from the foot to the hand.)
 The hands need to be turned in towards the head.
 There needs to be some separation between the hands. If the hands are too close together,
the cartwheel will be finished with the arms in front of the body as opposed to up by the head
(many times if the athlete goes from inverted to a stand with the front arm finishing across
the body or if the torso is crooked, this is the reason why. ) I refer to it as having “handcuffs”
on. This means that there has to be some separation of the arms from the lunge all the way
to the placing of the hands in the cartwheel. If the back arm goes exactly where the front
arms goes, this would be like doing the cartwheel with handcuffs on.
Lower Body
 The lower body should have straight legs and
pointed toes.
 The legs should be slightly wider than shoulder
width.
 The entire lower body should travel directly over
the core, shoulders, and hands. Many times, the
athlete will not hit a completely inverted
position, thus traveling off to the side rather
than over the hands. If the athlete cannot hit a
completely inverted position, it is likely that the
reaching of arms in not big enough. If the hands
are too close to the front leg, there wouldn’t be
enough time or space to go completely upside
down. You would also see the head pulled back away from the arms. This would also explain
why the cartwheel is finishing very crooked, far off to the right or left from where it was started.
Phase 5: Cartwheel Finish

 Just like the handstand, the cartwheel finishes in a lunge
position.
 The athlete is finished in a lunge looking directly opposite of the
direction she started.
 The other leg is in front to finish. This is true because the back
leg in a cartwheel kicks over first, and therefore, finishes on the
ground first. The front leg, which kicks over second, lands last
and therefore behind the front leg.
 Landing the Cartwheel
 When landing the cartwheel, the hips should be centered to
where on the floor the cartwheel started.
 The feet should be still, and positioned directly in front and
behind other, with no crossing over the center line.
There are (2) major differences, either or both may be obvious to you.
The Roundoff
The roundoff is the most widely used entry skill into series (also known as running )
backwards tumbling.Mastering a perfect roundoff is absolutely critical to consistent, safe, and
technically solid series tumbling.
The roundoff is the most widely used entry skill into series (also known as running )
backwards tumbling.Mastering a perfect roundoff is absolutely critical to consistent, safe, and
technically solid series tumbling.
If the proper time and emphasis has been placed on the lead up progressions (handstands
and cartwheels) then learning the proper roundoff technique and execution should be much easier
and more effective.
Before doing a power hurdle or running into a roundoff, the skill should be performed from
a standing position (just like the handstand and cartwheel) to isolate and break down the proper
technique and execution.
As with the cartwheel, the Stretch, Lift, and Lunge phases (including the arm angle in the
Lunge) will be the same with the roudoff.
The difference between the roundoff and the cartwheel occurs as the second hand is placed
on the ground.

 As the second hand touches the floor, the
second leg (back leg) will drive towards the
front leg.
 The legs should meet just prior to the full
inversion so that when the core and legs start to
turn over the hands, they are completely
together.
 As where the cartwheel finishes in the lunge, the
roundoff finishes with a snapdown. This refers to
the legs driving downwards into the floor, while
the upper body (hips to hands) travels upward in
an attempt to go from inverted to upright. The
next slide shows how the upper and lower body
work together to properly finish
the roundoff in the correct position to travel backwards (as to prepare for a roundoff
backhandspring.)
Snapdown Phase
Remember the positioning of the hands in
order to resist and push against the floor? This is
why proper hand positioning is important.
 In the first picture, notice the hands positioned
perfectly on the performance surface.
 In the second picture, notice the forceful push
from the hands through the fingertips. This
allows the upper body to recover from the
inversion back to the upright position. Even if
the legs are snapped down in a perfect motion, if
the upper body is slouched forward because
there wasn’t enough forced generated by the
pushing of the hands, the athlete would not
finish at an angle that would allow her to travel
either up (for a flipping skill) or backwards (for a
backhandspring.)
 The last part of the snapdown is the angle of the legs as they land on the floor.
 In order to travel backwards (from the roundoff to the backhandspring) the feet need to finish
in front of the body (see the left picture.)
 In the right picture, notice how the feet landing in front of the body puts the athlete in the
best possible position to seamlessly go from the roundoff to the roundoff backhandspring. If
the arms continue to reach backwards, it would take the body from the round position to the
stretch position and finally into an arched position - this would be correct for the roundoff
backhandspring.
C. Drills
Drills are used for improving coordination, technique, and execution of skills, as well as for
conditioning and body awareness.
Three(3) drills that will be covered here are:
Toe Punches
Toe punches are a great drill for three major reasons.
 They are great conditioning for calves and stamina.
 Body Awareness (while performing the movement, the
legs need to be tight as well as together, the upper body
needs to be in a slightly round body position, and arms
need to be straight.)
 Focus (the athlete needs to utilize pushing through the
toes rather than jumping up and down for each repetition.)
• This drill starts with a very slight bend in the knees, and
each bend in the knee after each repetition should be for
absorbing the landing, and not for increasing height for the
next repetition.
• The height should be increased because of the quick and
forceful pointing of the toes into the ground.
• This allows for faster movement and a much higher vertical.
• This drill can be done stationary or travel down a mat panel.
Run and Punch

This drill is very similar to the Toe Punch, but a run and hurdle precede the punch. This
drill is excellent for increasing speed and height, as well as training body position and
coordination. Here’s how it should be done:
 A two or three step run will start this drill.
 After the last step, the athlete should hurdle from the last running step to two feet together
(which is the take-off position for the punch.)
 The arms should go from a running movement to above the head during the hurdle phase.
 The take-off would be the exact same as the Toe Punch, however the height should be
increased because of the momentum gained from the run. The body should be slightly
round and very tight to avoid either leaning too far forward or letting the hips thrust
forward, cause the back to arch.
 Remember, this is NOT a run and jump. The jump implies slowing down, letting the weight
of the body go down into the ground, and then recovering by straightening the knees to get
height.
 The push implies absorbing the weight from the landing of the hurdle by slightly bending the
knees and quickly and forcefully pushing through the toes in order to take-off with
maximum height.
3. Power Hurdle
 The Power Hurdle is not only a great drill, but it’s actually the starting phase for a power hurdle
roundoff (a forward power hurdle) and a standing backhandspring (a backward power hurdle.)
 The power hurdle works coordination, strength in the legs, and body position. The first three
phases are the same whether the power hurdle is performed forwards or backwards. Here
they are:
Start – the starting position is a stretch with the arms either directly in front of the body (pictured)
or directly above the head (previously pictured as the standard stretch position.)
Swing – the swing should involve the arms only until they start to pass behind the body. Notice
in the second picture, the knees are slightly bent. Again, this occurs just as the arms pass behind
the body. If the knees bend as the arms are still in front of the body while being swung, the
coordination will be off and performing the rest of the power hurdle will be very difficult. The body
would be in a slight round position during the swing phase.
Phases of the Power Hurdle

1. Weight Transfer
After the arms are swung behind the body and the slight knee bend occurs, the weight of
the body is transferred from the flat feet to the balls of the feet. This is seen in the first picture,
however, it is slightly exaggerated (almost to pointed toes) because of the black surface the demo
is standing on.)
2. Push and Reach

Now the athlete is in the correct position to push through the toes and reach with the arms.
Here’s where the differences come into
play on whether the power hurdle is going forward or backward.
When doing a Forward Power Hurdle, the body should be in a stretch position reaching
forward with the arms high in the air with and pushing through the toes (as seen in the second
picture.)
When doing a Backward Power Hurdle, the body should be in a slightly round body position
(to avoid losing balance and falling backwards.) The reach should be the same, however, the arms
should reach back towards the head and not forward.
3. Landing
The landing can be done two different ways. One is a standard two feet landing and the
other is a lunge.
Two Feet Landing is done with the arms above the head, the feet landing together, and
a slight bend in the knees to absorb the weight and reduce stress. The core should be slightly
round.
Lunge landing is done with the arms above the head, the legs landing in a standing
lunge position (front knee bent and back leg straight) and in a round body position. This would
be a more advanced type of landing which would be the next progression for the power hurdle
roundoff.
Basic Philosophies
Two basic philosophies we’ll be covering here are:
1. Body Angles
Although the angle from which the body either takes off or lands can be extremely complex
at times, it is also very important too. The two major factors that affect and determine what the
angle of the body should be are the skill being performed and the surface for which it is being
performed on.
Because this presentation focuses on fundamental tumbling, let’s keep body angles as
simple as possible. In fact, rather than using degrees, I’ll compare angles to the hands on a clock.
For our sake, “6” is the ground and “12” is directly above. The angle of the body is now represented
by the numbers where the clock hands are pointing.
 Therefore, someone standing in a stretch position would have her hands at “12” and her feet
would be at “6” (picture one.)
 In contrast, someone holding a perfectly still handstand would have her hands at “6” and her
feet at “12” (picture two.)
A rule of thumb when referring to tumbling (either standing or series) is that you always
want to travel the direction straight ahead of you. This would change when flipping is performed
(you would then obviously want to travel upwards.) However, for every other pass, either traveling
forwards (running, fronthandsprings, etc.) or backwards (finishing a roundoff, backhandspring.
etc.) the direction is still the same – straight ahead.
 In the first picture (on the clock as hands “11” feet “5”) this would be a great angle to enter a
handstand, cartwheel, or roundoff because those skills are traveling forwards. However, this would
be a terrible angle to finish a roundoff into a backhandspring because the angle of the body would
carry the person forwards, which is opposite of what is wanted.  In the second picture, and as
already mentioned in the roundoff section, this would be
the toes and a reach with the
an ideal angle to finish if a backhandspring was the next skill in the sequence. Notice the hands
“1” and feet “7” angle. If this angle is achieved, in order to the do the backhandspring, all that’s
needed is a push through
Jumping vs. Pushing

The Difference Between the two and which method
works best
 Jumping vs. Pushing Simply stated, jumping

involves a deeper bending in the knees, more usage of
the overall leg muscles, and a slower process from the
initial movement to the highest point of the vertical.
Pushing involves less bend in the knees, a more specific
pointing of the toes (which recruits mostly the calf
muscles) and a quicker, more forceful process.
Fig. 27: Jumping
 Although bending of the knees is extremely
important to reduce the stress caused on impact
(mostly from landing a skill) the degree of the knee bend and for how long determines if the action
is more jumping or pushing.
 If someone were to dismount from one stack of mats, land on the ground, and propel to another
stack of mats, she could do this two different ways.
1st she could land on the ground, allow enough bending of the knees to absorb the impact, continue to
bend some more, and finally stand up onto the second stack of mats. This would be considered
jumping.
2nd she could land on the ground, bend the knees slightly to avoid a stressful impact on the ground,
and immediately recruit her calf muscles to quickly and forcefully point her toes into the ground,
causing her body to rise quickly onto the second set of mats. This would be considered pushing.
 Now that the differences between jumping and pushing are understood, there now has to be a
preference over which one to use. In almost every circumstance, pushing is a better way to create
movement towards the direction the athlete is looking to travel. The faster, more forceful
movement of pushing through the toes rather than jumping with the legs allows little change in the
momentum or direction of the tumbling skill.
 For example, if a roundoff backhandspring was being performed, it’s already been established
the momentum and weight of the athlete wants to go one direction – straight ahead. When the
power hurdle or run is started, the athlete is moving straight ahead. Reaching the arms forward
continues the straight ahead movement. Now the legs from the roundoff have landed on the
ground.
 If they are directly underneath the hips (feet at “6”) then what does the athlete have to do in
order to travel backwards? If she stays fairly tall and pushes through her toes, she will travel up,
but not backwards (and backwards at this point would be straight ahead which is what she wants
to accomplish.) If she allows herself to bend her knees to absorb the landing, and continue to bend
them some more in order to jump, she is now traveling down, which again is not straight ahead as
she wants.
 Now if she lands with her feet slightly in front of her (feet at “7) absorbs the impact by bending
her knees slightly, and then immediately starting the pushing phase, she will then travel backwards.
Add the reaching of the arms, and her momentum is carrying her body exactly the direction she
wants to travel, which is straight ahead (and backwards.)  Not only would the momentum be
affected if the athlete were to jump from the roundoff to the backhandspring, but so would the
speed and her overall effort. The amount of energy spent sitting and jumping backwards would
greatly reduce the speed created from the run or power hurdle, the angle and long reach into the
roundoff, and the forceful pushing through the hands to help in the snapdown.
 As you can see, the angle of the body and the ability to push through the toes go hand in hand.
If the angle of the legs, either starting a skill or going from one skill to another, is correct, then the
ability to push through the toes is easier. This makes achieving the skill far more effective than
excessively bending the knees in order to jump from one skill to the next.
To gain more insights and deepen your understanding on how to perform tumbling, visit and watch
the link below.
https://www.youtube.com/watch?v=47ukaEoiEkw
Summary
It helps to build self-morale, determination, and better communication skills. It also
improves quality of sleep, fights depression, and aids weight loss in the most effective way.
Participating in gymnastics from a younger age is important. It targets all muscle groups for total-
body strength and flexibility.
REFERENCE:
Online Reference:
1. https://www.britannica.com/sports/tumbling-acrobatics
2. https://www.youtube.com/watch?v=47ukaEoiEkw
MODULE 11: CHAPTER XI: WARM-UP AEROBIC EXERCISE
A. Definition and Examples of Warm-up
B. Other Activities Used for Warm-up
C. Talk Test
D. Type of Activity
E. Target Heart Rate
F. Cool Down
WEEK NUMBER: 11
OBJECTIVES:
1. Cite the importance of warm-up in any workout; 2. List down
activities that may be used for warm-up; and
3. Perform the Warm-up aerobic exercises.
LEARNING CONTENT:
WARM-UP AEROBIC EXERCISE

Introduction
Warming up is a part of stretching and preparation for physical exertion or a performance
by exercising or practicing gently beforehand, it is usually undertaken before a performance or
practice.
Discussion
A. Definition and Examples of Warm-up

Warm-up is perhaps the most important part of any workout for the following reasons:
1. It prepares the muscles and lubricates the

joints for easier mobility.
2. It accelerates the heart rate to get the body
ready for movements that require
high heart rate.
3. It increases body temperature, so that the
muscles, tendons, and ligaments will be
warmer and more pliable when contracting
during workout.
4. It improves blood flow to the muscles to help
supply oxygen and glucose required for
energy production more efficiently.
5. It boosts blood flow to the heart to help
lessen potential difficulty for exerciseinduced
cardiac problems.
6. It prepares the cardiovascular system to meet the demands of the workout.
Here are some examples of warm-up exercises that you may use to get started.
1. Combine light jogging with skipping, side stepping, carioca, high knees, and butt kicks. It is
important for the body to move in multidirectional patterns prior to workout.
2. Stretch major muscle groups first. Hold the stretch for at least 20 to 30 seconds. Stretching
should never be painful. Perform each stretch 2 to 3 times.
3. Stretch sport-specific groups next. Example: Tennis players would want to stretch their wrists
and shoulders.
4. Start with basic skills to help the body know what is going to be expected of it. Example: For
basketball, start with dribbling or shooting drills. For soccer and hockey, start with ball and
puck handling drills. For volleyball, do passing drills.
B. Other Activities Used for Warm-up
Jumping Jack
a. Stand with your feet together and your hands at your sides.
b. Raise your arms simultaneously above your head and jump up just enough to spread out your
feet wide.
c. Without pausing, quickly repeat steps a and b.
Hand Crossover
a. Raise your left arm, with your palm facing behind you and your thumb pointing up.
b. Hold your right arm low, with your palm facing behind you and your thumb pointing down.
c. Hold this position, so that your arms form a straight line and a 45-degree angle with the floor.
d. Bring your arms across your body as if in a swapping position, only keep the palm of each
hand facing the same direction as in the starting position.
e. Alternate back and forth, gradually increasing the speed of the crossovers, so that you are
loosely and quickly swinging your arms across your body. Do all your reps, then switch sides
and repeat.
Bent overreach to Sky

a. Keep your lower back naturally arched. Bend at your hips and knees and lower your torso until
it is almost parallel to the floor.
b. Let your arms hang straight down from your shoulders, palms facing each other.
c. Rotate your body to the right as you reach as high as you can with your right arm.
d. Pause then return and reverse the movement to your left. That is one rep.
Shoulder Circles
a. Stand tall with your feet placed shoulder-width apart.
b. Without moving any other part of your body, roll your shoulders backward in a circular motion
10 times.
Arm Circles
a. Stand tall with your arms at your sides, so that they are parallel to the floor.
b. Start makıng small circles with your arms progressing to bigger circles. Do 10 reps backward.
Elbow-to-Foot Lunge
a. Stand tall with your arms at your sides.
b. Lunge forward with your right leg
c. As you lunge, lean forward at your hips and place your left hand on the floor, so that it is even
with your right foot.
d. Place your right elbow next to the instep of your right foot, and hold for 2 seconds.
e. Next rotate your torso up and to the right and reach as high as you can with your right hand.
Inch Worm
a. Stand tall with your legs straight and bend over and touch the floor.
b. Keeping your legs straight, walk your hands forward.
c. Take tiny steps to walk your feet back to your hands. That is one repetition.
Lateral Slide
a. Stand with your feet just beyond shoulder-width.
b. Push your hips back, bend your knees, and lower your body until your hips are just slightly
higher than your knees.
c. Shuffle to your left by taking a step with your left foot then with your right foot. Slide about
10 feet.
d. Slide back to your right.
e. Repeat tor 30 seconds or as prescribed.
Walking Leg Cradle

a. Stand with your feet shoulder-width apart and your arms at your sides.
b. Step forward with your left leg as you lift your right knee. Grasp your right knee with your
right hand and grasp your right ankle with your left hand.
c. Stand tall while you gently pull your right leg toward your chest.
d. Release your leg, take three steps forward, and repeat by raising your left knee. Continue to
alternate back and forth.
Walking Knee Hug

a. Stand with your feet shoulder-width apart and your arms at your sides.
b. Step forward with your left leg, bend your knee, and lean forward slightly at your hips.
c. Lift your right knee toward your chest, grasping it with both hands just below your kneecap.
Then pull it as close to the middle of your chest as you can while you stand up tall.
d. Release your leg, take three steps forward, and repeat by raising your left knee. Continue to
alternate back and forth.
Walking Heel to Behind

b. Step forward with your left leg. Then lift your right ankle toward your behind, grasping it with
your right hand.
c. Pull your ankle as close to your behind as you can.
d. Release your ankle, take three steps forward, and repeat by raising your left ankle.
Walking High Kicks

b. Keeping your knee straight, kick your left leg up, reaching it with your right arm as you
simultaneously take a step toward.
c. As soon as you’re left foot touches the floor, at the movement with your right leg and left arm.
Alternate back and forth.
Ankle Circles
a. Stand tall on one foot and raise your left thigh until it is parallel to the floor. Clasp your hands
under a left knee to support your leg.
b. Without moving your lower leg, rotate your ankle clockwise. Each circle is one repetition.
c. Complete all your reps, and then do the same number in a counter clockwise direction. Repeat
with your right leg.
Remember that intensity and time may vary according to the physical condition of the
participants. You are considered warmed up if you feel that your temperature increases, sweat
builds up, and you start to move smoothly.
Make the aerobic activities that you have chosen a regular part of your weekly schedule,
say, at least three times per week. At this pace you can get more significant improvements in your
conditioning. Also remember that rest and recovery are also part to your conditioning. Hence it is
recommended to alternate your activities to hard and easy ways and avoid too vigorous activity
that exceeds 5 times a week. If you do, you may suffer from cumulative fatigue and muscle, joint
and bone injuries.
Your aerobic activities may vary in intensity.

Low Intensity Moderate High Intensity
(Light) Intensity (Vigorous)
You can find your exercise intensity by using the talk test, the type of activity, or your
target heart rate.
Use your method that is best for you.
C. Talk Test- the talk test is an easy way to check your exercise intensity.
1. You are doing moderate aerobic activity if you can talk but cannot sing while doing.
2. You are doing vigorous aerobic activity if you can only say a few words while doing.
3. You are exercising too hard if you cannot talk while doing your activity.
4. You may not be exercising hard enough if you can sing while doing your activity.
D. Type of Activity -the type of activity that you do can also tell how hard you are exercising.
Moderate aerobic activity
1. Walk briskly.
2. Cycle briskly (about 30 kilometres an hour).
3. Shoot baskets.
4. Play golf without using a cart.
5. Swim leisurely.
Vigorous aerobic activity

1. Jog or run.
2. Cycle fast (about 60 kilometres an hour).
3. Hike
4. Play soccer.
5. Swim moderately to hard.
Moderate activity is safe for most people. But it has always been a good idea to talk to your
doctor before becoming more active, especially if you have not been very active or have health
problems.
E. Target Heart Rate

Another way to know how hard you are exercising is to use your target heart rate. This is
a percentage of your maximum heart rate. One way to find your maximum heart rate is to subtract
your age from 220. Once you know your maximum heart rate, you can find your target heart rate
for moderate and vigorous aerobic activities.
F. Cool Down
Just as it is important to warm up and prepare for the exercise, it is equally important to
cool down properly, a cool down should involve gentle rhythmic movements and stretching. It is
important for the following reasons:
1. It gradually decreases body temperature which prevents a sudden drop in temperature. Your
body temperature increases especially with cardiovascular activity.
2. It realigns working muscles which prevents a long-term reduction. Contracting muscles often
shorten and need to be returned to their resting length to avoid a long-term reduction in
flexibility and muscle tightness.
3. It reduces the onset of post-exercise soreness and helps prevent post-exercise stiffness in
muscles.
4. Let encourages blood flow to the heart. During exercise blood is diverted to the working
muscles. A sudden stop during intense cardiovascular exercise can make you feel lightheaded
as the blood is diverted away from the heart and brain.
5. It helps rid the body of waste products. A greater flow of blood through the working muscles
allows waste products to be removed from the body.
6. It is relaxing. It allows you to reassess your workout and have a few quiet moments to yourself
before getting on with your day.
Some Useful Tips in Cooling Down

1. Do light jogging. You always want to end how you started.
2. Lightly stretch the major muscle groups. This lets the muscles know that you are done using
them. Repeat the stretching regimen you used prior to the activity.
3. Hydrate! Your muscles, along with the rest of your body, need to cool down. Drinking water or
a sport beverage low in sugar helps flush out any lactic acid that accumulates in the muscles.
4. Rest your body and let it repair your worn-out muscle tissues, so that the muscles may develop
further.
Summary
Whether you're an athlete or someone trying to get into shape, you've probably been told
to warm up before you begin a workout or play a game. Warm-up exercises can be passive or
active, gentle or strenuous. Almost everyone agrees that they will help you perform at a higher
level and avoid injury, but scientific proof of these claims is slim.
REFERENCE:
MODULE 12: CHAPTER XII: BODYWEIGHT EXERCISES
A. Bodyweight Exercises
B. Types of Bodyweight Exercises
• Push-Ups
• Bodyweight Dip
• Chest Press
• Back Squat
• Step-Up
• Wall Sit
• Single leg Deadlift
• Kneel to Stand
• Calf Raise
• Bridge with Forward
• Lying Leg Raise
• Standing Torso Twist
WEEK NUMBER: 12
OBJECTIVES:
1. List down activities that may be used for warm-up; and
2. Perform the bodyweight exercises.
LEARNING CONTENT:
BODYWEIGHT EXERCISES
Introduction
The exercises in this lesson focus on the upper and lower extremities. Some exercises use
light apparatus and devices. Warm-up and cool down are essential in every physical exercise
program. Warm-up for about five to ten minutes is enough to increase the heart rate and blood
flow to the muscles before a workout.
Discussion
A. Bodyweight Exercises
A bodyweight exercise is the most common and inexpensive
way to get fit. It maximizes the bodyweight to challenge specific
group of muscles for strength and endurance.
B. Types of Bodyweight Exercises

Push-ups
Push-ups is the most common exercise that helps develop several muscles of the upper
body like the pectorals, deltoids, triceps, and abdominals. This exercise has many variations
and can be performed based on your fitness level.
1. Get your body on the floor in a high plank position, face

down with legs and spine aligned, arms stretched, and
hands slightly greater than shoulder-width apart. Look at
the floor at all times.
2. Slowly bend your elbows and lower chest close to the floor.
Keep body alignment. Maintain distance of the hands and
elbow wide. Return to the starting position.
Body-Weight Dip
Body-weight dip is good for the triceps. This will also work the abdominals. When
performing this workout, you need a stable chair or ledge that is a few feet off the ground.
1. Face against a chair and hold on to its edge with both hands. Keep
your arms wider than shoulder-width apart. Keep your arms and
legs straight.
2. Bend you elbows with your upper arms parallel to the floor. Place
the rest of your body in front of the chair. Hold for a second and
return to the starting position.
Chest Press
Chest press works the pectoral muscles. You need a couple of hand weights or dumbbells.
For beginners, women should try 3-5 lb (1.3-2.2 kg) weights and men should try 8-15 lb (3.5-6
kg) weights.
1. Lie in the floor with a pillow under your shoulders and head. Place a towel behind your neck
for more support.
2. Bend your knees and press your feet and back firmly
onto
3. Hold a weight in each hand and raise your arms
overhead with your palms still facing your knees.
Slowly lower your hands close to your chest. Be sure
not to lock your elbows. Do the steps repeatedly.
Back Squat
Back squat is a common and simple exercise that works majority of the muscles of the
lower body such as legs, lower back, hips, buttocks, and even bones.
1. Stand straight with your feet firmly planted on the ground
approximately shoulder-width apart. Maintain a straight back all
through the exercise.
2. Contract you abdominal muscles as you bend your legs at the knees,
Position your hands behind your ears or hold your arms at you side as
you lower yourself into a squatting position.
3. Lower your body position where you thighs are almost parallel to the
floor.
4. Return to the starting position and repeat.
Step Up
Step up is much like climbing stairs. This exercise can build the lower body strength. You
can perform this anywhere as long as you can find a staircase that is a little lower than the height
of your knees.
1. Starting with the left, place your left foot on the bench or stool. Using
the strength from that left leg, push yourself upward and bring your
right foot onto the stool.
2. With both your feet on the stool, step down with your left foot and then
bring your right foot on the floor.
3. Perform this action 10 to 12 times.
4. Repeat this set for three times.
5. Take a 60 to 90 seconds break after each set.
Wall Sit
Wall sit is similar to squat. It works the gluteus and thighs. You can
perform this exercise anywhere as long as there is a wall to lean on.
1. Slowly slide your back down a wall until you thighs are parallel to the
floor.
2. Make sure that your knees are directly above your ankles. Keep your back straight.
3. Go for 60 seconds per set.
Single Leg Deadlift

Single leg deadlift is an alternative to traditional barbell deadlift and can help build the leg
strength, balance and flexibility.
1. Start in standing position with your feet together.
2. Lift your right leg slightly, and lower your arms and torso while
raising your right leg behind your body.
3. Keep your left knee slightly bent and reach your arms as close to
the floor as possible.
4. Raise your body while lowering your right leg.
5. Switch legs. Repeat this pattern for one minute.
Kneel to Stand
Kneel to stand helps strengthen the gluteus.
1. Stand on a yoga mat with feet shoulder-width apart.
2. Take a long stride forward with your right foot leading.
3. Raise your back heel off the ground, so that the weight of
your back leg is on your forefoot.
4. Bend your left knee close to ground. Maintain your right
knee over your ankle.
5. Keep your torso in upright position at all times.
6. Then stand back again.
7. Do 2 to 3 set of 6 to 10 repetitions each side.
Calf Raise
Calf raise helps strengthen the calf muscles.
1. Stand straight.
2. Slowly rise up on your toes, keeping the knees straight and heels off the
floor.
3. Hold briefly and then come back down.
4. Repeat this exercise for one minute. You can try standing on something
elevated, like a step, to achieve a wider range of motion.
Bridge with Forward

Bridge with forward reach helps strengthen the core. This is another variation of
plank.
1. Assume a push-up position on the floor with your hands and toes shoulder-width apart. Extend
your right arm in front aligned with your shoulder and maintain your left hand on the floor.
2. Engage your core muscles to resist downward drop of the body. Breathe normally throughout.
3. Remember to conquer your torso and hips not to
rotate.
4. Continue this exercise with the left arm on support.
5. Do 3 sets of 10 to 15 repetitions.
Lying Leg Raise

Lying leg raise is good for the midsection
of the abdomen. The movement is coming from the upper body and strengthen the core.
1. Lie on your back with hands under you buttocks.
2. Raise your legs about 12 inches (30 cm) off the floor and hold a few seconds.
3. Keep your knees slightly bent and refrain from locking them. Keep them relaxed.
4. Do 10 to 15 repetitions.
Standing Torso Twist

Standing torso twist works the external and internal oblique. This muscle provides support
for the lower back.
1. Stand with your feet shoulder-width apart and place your hands behind your head with elbows
straight out to the side.
2. Carefully rotate your body 90 degrees to the left. Maintain
the position of your feet and legs facing forward.
3. Hold the position for a few seconds facing to the left with
tightened abdomen.
4. Return to the starting position and do the procedure to your right. Do this 10 to 15 times per
side.
Summary
One of the most important benefits of bodyweight exercise is its ability to improve your
cardiovascular endurance and muscle strength all at once. You get a cardio workout from changing
positions and elevating your heart rate, while your bodyweight and gravity work together to help
you build muscle.
REFERENCE:
MODULE 13: CHAPTER XIII: PYRAMID BUILDING
A. Terms of Cheerleading Pyramid
B. How to Build a Pyramid
C. 5 Steps to a Cheerleading Pyramid
WEEK NUMBER: 13
OBJECTIVES:
1. Identify pyramids building; and
2. Explain the five steps in cheerleading.
LEARNING CONTENT:
PYRAMID BUILDING
Introduction
Pyramid building is usually associated with tumbling,
especially in demonstration work. Although pyramids are all
varieties, yet the architectural structure is always the same with
the peak at the center and the sides symmetrical.
Pyramid building is a picture-making, and this is

fundamental idea that must be instilled in the minds of the pyramid
team. Each pose or attitude must be in harmony with the whole,
or the effect is lost; each symmetrical section must be uniform and
must be constructed at the same time, or the picture is spoiled.
We think of the pyramid as of pyramid as of three sections:

the center or peak, the ends, and the middle or connecting link. As a rule, it calls for some of peak
of the pyramid is gained by one person sitting or standing on the characteristics of another’s
shoulders. This calls for a strong, well-built girl for the under tumbling, such us balance, person,
and a light but steady girl for the top-mounter. They should be steadiness, courage, and smaller in
stature than the center and should be skilled in head stands.
Discussion
A. Terms of Cheerleading Pyramid

Cheerleading pyramids are essentially one big train of stunting activity. By creatively
combining lifts, poses and dismounts, you end up with a sort of mega stunt that is visually
impressive. It's important that all the squad members are on the same page. So, when you're
teaching cheerleading pyramids to the squad for the first time, it is good to start with the right
vocabulary.
Flyer- is the very top of the pyramid. She is known as the flyer because she will "fly" back down to
safety.
Base- is the person on the bottom of the pyramid.
One-and-a-half-high- refers to the levels of the pyramid and
means the pyramid is the height of one person plus half of the
height of another.
Two-high- the pyramid is the height of two people. Two-and-a-
half-high-the pyramid is the height of two and a half people. These
pyramids are sometimes illegal in cheerleading competitions for
certain squads. They also require an additional 1 spotter in the front
and the back for the top tier flyer.
B. How to Build a Pyramid

A pyramid, can be dissected into several parts: most
importantly, a keen awareness of safety.
Transition or set up: This is when all the cheerleaders get into place.
Load: This refers to the manner in which you get the flyer to the top.
The "hit": Hitting a pyramid is when you strike your final pose so that your audience can see the
pyramid.
Dismount: The flyer dismounts when she jumps off the pyramid and lands safely on the ground.
When you first begin working on a new pyramid, it's important that you go slowly and take
time to make sure everyone knows what they are doing. Safety, above everything else, needs to
be your first concern.
Follow this step by step guide for building the best cheerleading pyramids.
1. Setting It Up
Have you ever gone through an entire stunt sequence, explaining every move and transition
in detail only to find your squad staring blankly back at you? The first step in executing a great
cheerleading pyramid is to figure out what it will look like at the end.
Try arranging your flyers on the floor first. You can use spotters to help if needed. But the
idea is to see how the pyramid will look before you put your flyers up in the air. Also, this will allow
them to become comfortable with the body position needed to "hit" the pyramid in the air. If that
doesn't work, draw a picture.
2. Partner Stunting
One sure fire way to miss your pyramid is to not have solid stunting skills. Before you ever
attempt to link a pyramid together, spend some time making sure that your flyers can hit their
stunts on cue perfectly. At times, this might seem like a tedious step, but consider it an important
safety step. If your pyramid is two-and-a-half-high, your mid-bases need to be completely
confident in their body positions and what they're doing before you ever attempt to load the top
flyer.
3. Dismounts
Everyone in the entire pyramid needs to be clear on how the flyer is going to dismount.
Spotters especially need to be aware of their positions and their role in the dismount. The flyer needs
to be confident in executing her dismount. One way to make sure that everyone in the entire pyramid
knows what to do is to break it down into sections and practice the appropriate dismounting.
C. 5 Steps to a Cheerleading Pyramid

1. Break up the pyramid into sections or sides. Build each side one at a time before putting it
together. Use extra spotters and catchers the first time.
2. Load the mid-bases. Make sure they are solid and steady.
3. Load the top flyers.
4. If the flyer comes down but the mid-bases remain, load the flyer again. If the flyer still can't hit
it, take a break to avoid fatiguing the bases.
5. Once the top flyer gets in position and hits it, have her dismount first. Next the mid-bases should
dismount.
Summary
Being physically active can help you live a longer, healthier, happier life. Adding regular,
moderate-to-vigorous physical activity to your day can improve your overall health, fitness, and
quality of life. It reduce the risk of many adverse health outcomes and chronic diseases, such as
type 2 diabetes, obesity, heart disease, hypertension, many types of cancer, depression, anxiety,
and dementia.
REFERENCES:
MODULE 14: CHAPTER XIV: RHYTHMIC GYMNASTIC
A. Rules of Rhythmic Gymnastics
B. Five Apparatus in Rhythmic Gymnastics
WEEK NUMBER: 14
OBJECTIVES:
1. Define what is rhythmic gymnastics;
2. Explain the rules of rhythmic gymnastics;
3. Enumerate the apparatus in rhythmic gymnastics; and
4. Perform Rhythmic Gymnastics.
LEARNING CONTENT:
RHYTHMIC GYMNASTIC
Introduction
Rhythmic gymnastics, also called modern gymnastics or modern rhythmic gymnastics, the
performance of systematic physical exercise with the aid of such hand apparatuses as ropes, hoops,
balls, clubs, and ribbons. It is closely related to women’s artistic gymnastics— a sport performed on
the vaulting horse, uneven parallel bars, balance beam, and floor—and, like synchronized swimming,
is allied with dance. The sport dates from the 18th century; and, although some gymnasts
participated at the Olympic Games from 1948 to 1956 in individual and group exercises, it was not
until the 1984 Olympiad that individual competition became an official competitive event.
The 1996 Olympics was the first to include group competition. World championships have
been held biannually, in a succession of host cities, since 1963.
Rhythmic gymnastics is one of three disciplines in the sport of gymnastics. The others are
artistic gymnastics and trampoline. Female athletes perform expressive and acrobatic moves with
the aid of handheld apparatus — a hoop, ball, pair of clubs and ribbon.
Rhythmic gymnastics combines ballet, dance and acrobatics with expressive movement and
the manipulation of apparatuses such as the ball, clubs, hoop, ribbon and rope.
Discussion
A. Rules of Rhythmic Gymnastics

This sport is ideal for developing flexibility, strength, as well as body coordination. It stems
from various dance styles and exercise regimes that share the common idea of expressive movement
as a tool for exercise.
Individual programmed -During the individual programmed, an athlete will manipulate only one
of these five apparatuses at a time - rope, hoop, ball, clubs and ribbon. One apparatus is rotated out
of contention every two years, with the gymnast required to compete on the remaining four events.
Group programmed -The group programmed consists of five gymnasts competing in two different
routines. In one routine, all of the athletes use the same apparatus. In the second routine, the
gymnasts use two different pieces of equipment.
Music and Choreography -All routines must be performed with music, with only short pauses of
music allowed. The choreography must centre on a theme that is developed from beginning to end
using a variety of body movements and the handling of apparatuses.
B. Five Apparatus in Rhythmic Gymnastics
• Rope - The rope is made out of hemp or synthetic material, and the length of the rope depends
on how tall the gymnast using it is. Gymnasts swing the rope, throw and catch the rope, make
figure-eight-type circling movements, and more. They also leap and jump through the rope while
they are holding it with both hands.
• Hoop-Made of wood or plastic, the hoop is 0.7 to 0.8 metres in diameter. Gymnasts execute
moves with the hoop such as tossing and catching it.
• Ball -The ball is made with rubber or a synthetic material, and is roughly around 0.2metres in
diameter. Gymnasts perform throws, as well as tricks such as bouncing and rolling the ball.
• Clubs- Resembling bowling pins, the clubs are of equal length, typically about 0.4 to 0.5metres
long. They are made from wood or a synthetic material. Gymnasts use the clubs to do tricks like
circles -in which the clubs swing parallel to each other, mills - the clubs swing opposite each
other, as well as throws and catches.
• Ribbon - The ribbon is a single strip usually made of satin, attached to a stick made of wood or
synthetic material. Gymnasts create all sorts of patterns with the ribbon, including spirals, circles
and snakes. These involve throwing the handle of the ribbon into the air and performing a series
of turns and moves, before catching it in one fluid motion and continuing with the routine.
To gain more insights and deepen your understanding about the five apparatus in rhythmic
gymnastics, visit and watch the link below.
Youtube: https://www.youtube.com/watch?v=P8wlcXBb65o
Summary
Rhythmic gymnastics is a sport in which gymnasts perform on a floor with an apparatus,
Hoop, ball, clubs, ribbon or rope. Gymnasts are judged on their artistry, execution of skills, and
difficulty of skills, for which they gain points. They perform leaps, balances, and rotations along with
handling the apparatus.
REFERENCES:
Youtube video reference: Katty, P. (2020) Rhythmic Gymnastics [Video]. Retrieved from
https://www.youtube.com/watch?v=P8wlcXBb65o
MODULE 15: CHAPTER XV: MOTIVATION AND STRESS MANAGEMENT IN PHYSICAL
FITNESS
A. Motivation in Physical Fitness
B. Causes of Stress
C. Effects of Stress
D. Coping with Stress
WEEK NUMBER: 15
OBJECTIVES:
1. Identify the causes and effects of stress;
2. Name ways to cope with stress;
3. Give the goals and guidelines for the physical fitness test prescribed; and
4. Perform the muscle-to-mind and mind-to-muscle techniques.
LEARNING CONTENT:
MOTIVATION AND STRESS MANAGEMENT IN PHYSICAL FITNESS
Introduction
Most of us strive to be good members of our family, school, community, and the larger society
we belong to. With the various roles that we play as sons or daughters, students, and friends, we
often tend to overlook the necessity of keeping ourselves fit and healthy. We simply do not have
time for fitness exercises, which are perceived to demand long, tiring hours at the gym or on the
road.
In addition to lack of time, there are other reasons, also called fitness pitfalls, why we take
fitness for granted. They turn fitness into pressure instead of pleasure. These fitness pitfalls are;
1. lack of correct motivation to begin,

2. high expectation of complete and immediate results,
3. loss of motivation along the way,
4. unrealistic plan or program of exercise, and
5. burnout, injury, or illness.
Discussion
A. Motivation in Physical Fitness

1. Empower yourself. Psyche yourself up and believe that you can do whatever you set your
mind to do. Try and accomplish bigger things to attain self-fulfillment.
2. Set realistic goals. Recognize and understand what you really want to achieve. Do you want
to lose or gain weight, strengthen your heart, or build your muscles? Focus your sight on the
finish line and reach for it despite the distance. Remember the adage: Your desire to change
must be greater than you desire to stay the same.
3. Find something you like and enjoy. Choose an exercise or workout that you like and will
enjoy doing. If you incorporate fun in your workout, you will feel more satisfied, less fatigued,
and more excited to continue your workout.
4. Starts slow and gain momentum. You do not have to rush things. You just have to accustom
your body first to the activity, so that will not overdo it.
5. Find a buddy. Look for someone who can share the experience with you. He or she can check
your condition and progress and together you can make your workout worthwhile.
6. Be inspired by someone. It will not hurt to look up to a model who has done what are you
doing and succeeded in it. This may be considered another form of setting goals because you
try to imitate your model.
7. Track your progress. If you can see the progress of what are you doing you may feel sense of
satisfaction, accomplishment, and challenge to continue.
B. Causes of Stress
STRESS is the body’s response to the various mental, emotional, and physical demands
made on it. If left unchecked, stress can damage your concept of yourself, your outlook in life, and
your behavior.
Even though you are young, you are not spared from stress. You experience stress in school,
particularly now that you are in senior high school and will soon enter college. You face competition
for academic performance and recognition. Exams, assignments, projects, and extracurricular
activities can take a toll on your wellness, especially if you do not eat, sleep, or exercise properly.
If not addressed correctly, these stressors can lead to poor health and illness.
Other causes of stress among the youth are as follows:
1. adjustment to new level of independence

2. peer pressure
3. expectations from elders
4. extended commuting time, traffic
5. living away from family
6. new, unfamiliar environment
7. financial needs
8. family problems
9. norms and standards of society
10. romantic relationships
In addition here are some of the common causes of stress in the general population.
1. any change that upsets the accustomed pattern of life
2. advances in science and technology
3. long hours of work, heavy workload, in conducive work conditions
4. wide range of choices and demands
5. overcrowding, different kinds of pollution, environmental issues
6. separation from loved ones for economic reasons
7. social, political, and economic landscape of the country
8. weather
C. Effects of Stress
The manifestations of stress vary from one individual to another and so do the reactions of
the body to stress. These reactions are automatic and subconscious. They may range from sudden
lack of appetite or overeating to insomnia or oversleeping; unusual sadness or happiness, anxiety
or irritability; developing migraine headache, heartburn, indigestion, frequent urination, and
diarrhea or constipation. Recognizing then will help you cope with stress more easily.
Stress affects the entire body. It can cause major skin problems like acne and eczema. It can
alter the heart rhythms, cause chest pains, and weaken the immune system, it can cause pains in
the joints, bones, and muscles.
The body responds to stress on three levels:

1. Alarm. The body’s initial reaction to any potentially harmful demand is to prepare for action. It
gets ready to either face danger (fight) or run away (flight). On this level the body usually
releases adrenaline which enables you to do things that you do not usually do. For example,
though young and frail, you may be able to carry and save a heavy appliance when fire breaks
out of your neighborhood. This is your response, caused by the adrenaline, to the stressful
situation.
2. Resistance. The body adapts to stressors. While body remains alert to them, its defenses may
have become weaker on this level.
3. Exhaustion. When the body is subjected to stress over a long period, blood pressure is
permanently raise, continuing muscular tension leads to aches and pains, and the body’s
resistance to disease remains suppressed. Unless action is taken to alter either the stress factors
or the body’s reaction to them, the consequence will eventually be exhaustion. How long it takes
before it occurs depends on your fitness and health condition. When the body is no longer able
to cope with stress, a major physical or mental breakdown may result.
Long-term or chronic stress can lead to the development of the following disorder:
1. Depression. Clinical depression is marked by chemical imbalances that can be triggered by
stressful life events.
2. General anxiety disorder. Anxiety disorder is characterized by visible physical symptoms, such
as muscle tension and shaking.
3. Sleep disorders. Some common stress- related sleep disorders include insomnia (inability to
sleep), apnea (temporary cessation of breathing while sleeping), and narcolepsy (excessive
sleepiness during the day).
4. Substance abuse. Some youth turn to alcohol or illegal drugs to escape their problems. If not
addressed immediately, drinking and use of drugs can lead to substance abuse for which these
youth must be rehabilitated.
5. Chronic muscle pain. Some chronic aches and pains in the head, neck, back, and stomach are
symptoms of stress and not necessarily the results of pulled muscles or physical injuries.
D. Coping with Stress
Here are some suggestions on how to cope with stress.

1. Be honest with yourself about all things that are going on in your life. Share your thoughts and
feelings with someone you love, trust, and respect. Establish a network of people, both family
and friends, who can serve as your emotional support especially when you feel stressed out.
2. When you are feeling hassled and little things readily upset you, take a deep breath, count to
ten, and then put everything in perspective.
3. Manage your time. Keep a list priorities for the day. Accept the fact that there is only so much
time each day and that as long as you are working consistently, what you do not get done today
you can finish tomorrow.
4. Develop healthy lifestyle habits that will enhance your resistance to stress. Avoid vices such as
smoking and drinking alcohol. Listen to music, read books, or watch movies that calm your
thoughts and soothe your feelings. Make time to relax every now and then.
5. Be positive and optimistic. If you constantly look for the wrong in you or in others around you,
you will always find something, which often makes you feel even worse. Focus instead on the
positive and try to find some good about people and situations.
6. Laugh at yourself and try to maintain a sense of humor no matter what the situation. Laughter
is the best stress reliever.
7. Accept the fact that you cannot control everything in your life and realize that your way is not
always going to the best way.
8. Focus on the pleasant aspects of your life and ways to improve your situation.
9. Do not procrastinate. If you constantly put off things that you do not want to deal with or are
unpleasant but which you are going to have to address sooner or later, your level of frustration
escalates, and you feel more stressed. Deal with every situation as soon as you can.
You are responsible for your own mental, emotional, and physical responses to stress.
Your perception of events is under your control. Hence, in addition to physical exercises,
managing your thought processes can be an effective method to deal with stress.
Here are some techniques to help you relieve stress.
Muscle-to-mind techniques control the level of stimulation to the brain from the muscle.
1. Progressive relaxation involves alternately tensing and relaxing the muscles, moving through
the body in a systematic fashion to tense and relax all major muscle groups.
2. Massage induces relaxation. Touch is a form of nonverbal communication that conveys
reassurance and calms down anxiety.
3. Biofeedback therapy trains patients to become aware of and control some physiological
processes such as heart rate, blood pressure, and muscle tension to achieve relaxation.
Mind-to-muscle techniques control the level of stimulation along the nerve pathways coming from
the brain to the muscles.
1. Yoga uses several positions for the body through which the practitioner may progress, beginning
with the simplest and moving to the more complex. The purpose of various position is to increase
mobility and flexibility of the body. Slow, deep, diaphragmatic breathing can help alleviate stress
and lower blood pressure and heart rate. It also increases productions of endorphins, the body’s
own natural, morphine-like painkilling substances.
2. Meditation uses mind- focusing exercises to control or concentrate one’s attention. In most
forms, meditation involves sitting quietly for a certain period and concentrating on a single word
or image while breathing slowly and rhythmically to decrease respiratory rate, heart rate, blood
pressure, and muscle tension.
3. Imagery can be used as a means of relaxation to cope with stressful situations. Images are
pictures formed within the mind. Sit relaxed with eyes closed and concentrate on a particular
image.
4. Autogenic training (hypnosis) involves a series of specific exercises and autohypnosis that
are designed to achieve a deep mental and physical state of relaxation.
Summary
When you are aware of the symptoms of stress, you will be able to counteract it and minimize
or eliminate its adverse effects. Be aware also that stress can be caused by illness. If this is the case,
then you should consult a doctor. If you recognize two or more of the given symptoms of stress,
then watch out! You may be suffering from stress and you should relax; talk to a trusted person
about it; or seek professional help about how to cope with it, cushion its impact, or totally eliminate
it from your life.
REFERENCES:
MODULE 16: CHAPTER XVI: AEROBIC FITNESS
WEEK NUMBER: 16
OBJECTIVES:
1. list down the benefits of aerobic exercises;
2. determine the cardiovascular risk factors;
3. explain the principle of balance for an effective aerobic exercise program; and
4. identify the bad habits that hinder fitness and health.
LEARNING CONTENT:
AEROBIC FITNESS
Introduction
Aerobics is a system of exercises done with accompanying music. Aerobic exercises improve
cardiovascular fitness, respiratory capacity, and muscular endurance. They can also lower blood
pressure and cholesterol levels. They enhance the ability of the body to move air into and out of the
lungs and boost the flow of blood to all parts of the body.
Discussion:
A. AEROBIC EXERCISES OFFER OTHER BENEFITS.
1. Aerobic exercise promotes strong and healthy bones. As you grow older, your bones tend
to demineralize or lose calcium. They become weak and brittle that fractures and breaks become
a real threat. However, various studies have shown that to some extent, bone strength is related
to physical activity. The bone, like the muscle, tends to get thicker the more it is used and
exercised.
2. Aerobic exercise helps control physical and emotional stress. It helps improve your
outlook in life and self- concept. It brings about a feeling of well- being and satisfaction. It helps
reduce anxiety and depression.
3. Aerobic exercise helps improve intellectual capacity and increase productivity. In
general a fit individual can think, understand, remember and respond more quickly.
4. Aerobics exercise is a realistic way to lose weight and keep it off. It helps burn calories
and excess body fats and at the same time helps maintain your desired body weight.
5. Aerobic exercise provides significant protection from heart disease. Overweight and
obesity increase the amount of LDL (low density lipoprotein) or bad cholesterol in the blood. High
cholesterol can lead to heart disease. On the other hand, exercise promotes weight control and
thus lowers and level of LDL and increases the level of HDL (high density lipoprotein) or good
cholesterol. Hence exercise eventually helps lower the risk of developing heart disease.
B. CARDIOVASCULAR RISK FACTORS
A cardiovascular risk factor is a condition that is associated with an increased risk of developing
cardiovascular disease. The risk factors may be classified as those that cannot be changed and those
that can be changed, controlled or treated.
Risk Factors that Cannot be Changed

1. Family history. If a first degree blood relative has had coronary heart disease or stroke before
the age 55 years (for a male relative) or 65 years (for a female relative), you might be at risk of
contracting the same disease.
2. Age. Through the years the heart undergoes subtle physiologic changes even in the absence of
disease. The muscle of the aged heart may relax less completely between beats, and as a result,
the pumping chambers become stiffer and may work less efficiently.
3. Gender. Men are at greater risk of heart disease than pre- menopausal women. Once past the
menopause, a woman’s risk is similar to a man’s. The risk of stroke, however, is the same for
both men and women.
Risk Factors that can Be Controlled, Changed, or Treated

1. Smoking 6. Physical Inactivity
2. Drinking alcohol 7. Obesity
3. Illegal drugs 8. Diabetes
4. Hypertension 9. Stressful living
5. High cholesterol
C. Principle of Balance
There are many aerobic exercises that qualify for an effective aerobics program. These include
brisk walking, running, swimming, hiking, dancing, roller skating, and kickboxing. You can add
zumba and tae-bo and almost any other activity that will pump up your heart rate to the level where,
over a sustained period of time, beneficial changes can take place in your cardiovascular system. At
the center of any effective aerobic exercise program is the basic principle of balance. This principle
encourages the right combination of proper diet, regular exercise and healthy lifestyle to attain well-
being. It also applies to moderation in all aspects of life.
1. Diet- plays a crucial role in achieving and sustaining health and fitness. Exercise, rest, and vitamins
and supplements will not do you much good in our effort to develop a healthy body without
proper diet. In fact, without proper nutrition, you may not even have the energy to participate
in a regular exercise program. The condition of your body and the effectiveness of your workouts
are directly related to the quality and quantity of the food that you take.
The principle of calorie balance shows the relation between exercise and diet.
Calorie Balance: Calories IN= Calories OUT

Calorie balance is the balance between the calories from the food and drinks that you
ingest (Calorie IN) and the calories that you burn through basic body functions and exercise
(Calorie OUT).
You’re eating habits play a very important role in the quality of your life. Food is a source
of nutrients and at the same time can be a source of happiness and pleasure. Nevertheless,
more and more instant food and preserved food without significant amount of nutrients flood
the market and are now available to people who are so busy and have no time to prepare and
eat healthy meals. A good balanced diet helps make and keep the body healthy and fit. It also
helps lower the risks of developing diet- related chronic degenerative diseases as you age.
2. Hydration- is another essential factor in keeping the body fit and healthy while preventing the
development of kidney stones and bowel cancers. The lack or loss of fluids in the body causes
dehydration, which stresses the heart and blood vessels. The body finds it more difficult to rid
itself of excess heat. Severe dehydration or when water losses are more than two percent of
body weight, can increase the pulse rate and body temperature, resulting in fatigue, apathy,
and decreased performance.
A fluid intake of two liters or eight glasses daily is recommended to keep the body
functioning efficiently. In addition to water and beverages, juicy and watery fruits and vegetables
as well as soups can keep you well hydrated.
3. Overload Principle- the overload principle in exercise means that the body will adjust to the
weight that is placed on it. During physical activities the heart beats faster, the lungs work
harder, and muscles take on more strain than they usually do. Hence you will find the first days
of exercise so difficult that you experience various body pains. Nevertheless, as you continue
with the exercise, the body is able to adapt to the load and overcome the stress. After some
time you will be able to do the exercise with less effort than when you started. Then you can
eventually increase the load, lengthen the time, and progress to more advanced routines. The
body’s adaptation, growth, and development take place after the workout, not doing. Thus
exercising every other day is effective to give the body time to adapt, rest, recover, and develop.
4. Rest and Recovery- helps the body reach its optimal level of development and performance.
During workouts you place demands on your body beyond normal, hence
it needs to rest and recover from the physiological changes that take place. Rest enables the
body to repair and strengthen itself. Recovery allows it to replenish energy, repair damaged
tissues, and remove chemicals that build up as a result of cell activity during exercise.
One way to achieve rest is through good sleep, which promotes physical a d mental
health, including hormonal balance. Recovery can be achieved through diet and hydration,
among others. Certain bad habits defeat your purpose to be healthy and fit.

Using Steroids and Recreational Drugs- Anabolic steroids are synthetic hormones prescribed
by doctors to treat specific medical conditions. Other than this, their use for the purpose of enhancing
an athlete’s performance and strength is tantamount to cheating, prohibited by professional sports
organizations and medical associations, and punishable by law. Excessive a prolonged use of steroids
may result in liver dysfunction and cancer, sterility, unpredictable aggressive behavior, increased
blood pressure, coronary heart disease, kidney tumors, and even death.
1. Recreational drugs such as marijuana, heroin, cocaine, ecstasy, opium, and solvents are
addictive. Excessive and prolonged use of these drugs may lead to abuse or addiction, which in
turn may cause both personal a family problems such as domestic violence, crime, and
relationship difficulties.
2. Drinking Alcohol- excessive and uncontrolled intake of alcohol can lead to alcoholism, dependence
on alcohol, or alcohol abuse. It can impair judgment and sensibilities. It can cause gastritis (an
inflammation of the stomach) or malnutrition because the person loses interest in food. It can
result in liver disorders a dancers of the liver, larynx, esophagus, and tongue. It can alter a
person’s normal living pattern and ruin relationships and careers.
3. Smoking- cigarette smoking entice boys and girls of your age as a form of pleasure and as a
symbolic passage to adulthood. However the bleak truth about smoking that it increases the risks
for cancer and heart and respiratory disease. Smokers have less endurance, poorer physical
performance, and increased rates of injury and complications from physical activity.
Summary
Aerobic exercise is a perfect way to lose the weight you want to, by doing an aerobic exercise
three to four times a week will really make you not just look healthier but also fell better. By doing
aerobic exercise this many times a week you are sure to burn stored fat, and calories. With keeping
you self in shape with these workouts you cut down your risk of getting disease like diabetes. There
is nothing like a workout that makes you fell better the rest of the day, with aerobic exercises you
can gain confidence about your body and yourself as a whole.
Examples of an aerobic exercise are running, swimming, and cycling can improve the body's
use of oxygen, thereby allowing the heart to work less strenuously. Also new ways to exercise are
machines that can monitor your heart rate and help you out in more than one way. As I said before
when your heart acts more strenuously then you run a very good risk of heart attach, stroke, and
diabetes. A properly balanced diet of proteins, carbohydrates, vitamins, and minerals are essential.
The object of any program of physical fitness is to maximize a person's health, strength, endurance,
and skill relative to age, sex. These ends can only be realized through conscientious regulation of
exercise, rest, diet, and periodic medical and dental examinations.
REFERENCES:
MODULE 17: CHAPTER XVII: DIFFERENT TYPES OF ACTIVE PHYSICAL ACTIVITIES
C. Walking
D. Weightlifting
E. Dancing
F. Doing Yoga
G. Swimming
I. Outdoor Cycling
J. Playing Racket Sports
WEEK NUMBER: 17
OBJECTIVES:
1. enumerate the different aerobic activities;
2. name the steps in starting an aerobic program; and 3. perform
the different types of active physical activities.
LEARNING CONTENT:
DIFFERENT TYPES OF ACTIVE PHYSICAL ACTIVITIES
Introduction
According to a study conducted by J.Y.Cagas, B.A. Torre, and E.J. Manalastas on why
Filipinos exercise, the five most popular fitness activities for men are (1) running, (2) jogging, (3)
playing basketball,(4) walking. And (5) weightlifting. On the other hand, the five most popular fitness
Discussion:
1. Running and Jogging- are common and popular because they do not require a special gear
except for a pair of comfortable sneakers. Hence they are inexpensive and convenient since there
is always an available street or sidewalk to run and jog on. Running and jogging may differ in
terms of pacing. Running goes at a pace that is faster than 9 kilometers per hour. Jogging usually
goes at a pace of less than 9 kilometers per hour.
2. Playing Basketball- basketball is said to be the most popular sport in the Philippines. Anyone
can play it anytime and anywhere whether in the streets, in schools, or at the professionals.
Level. It is a favorite games in universities and has been the most anticipated sports even in
competitions.
A basketball court or at least a makeshift basketball hoop can be found in almost every
barangay (neighborhood) all over the country, even basketball stadiums of various makes and
sizes.
3. Walking- the primary advantage in walking is that it can be done anywhere anytime by anyone,
regardless of age and sex. However it takes about three times of walking to get the same aerobic
benefit from running.
4. Weightlifting- helps lower blood pressure, burn calories, strengthen bones, and build muscles.
You may use dumbbells instead of barbells. Start with lower weights, say 5 pounds, and number
of repetitions, say 4 to 8 counts. Increase them gradually as you progress.
5. Dancing- provides a good cardiovascular stimulus to the heart, lungs, and circulatory system.
It also promotes flexibility, coordination, and balance and is effective in weight loss.
6. Doing Yoga- Yoga has been practiced for thousands of years in the East. The yoga postures and
breathing exercises are designed to promote harmony through balance, as well as improved
flexibility, release from stress, and new body awareness. Yoga is an excellent adjunct to any
physical activity, for it teaches the integration of body, mind, and spirit.
There are other aerobic activities that you can engage in. the important thing is to pick
an activity that you can truly enjoy and remain enthusiastic about for a long time. Take care that
you do it an intensity and for a duration that suit you.
7. Swimming- can be done in pools or in beaches. It strengthens the lungs and muscles. The
buoyancy of the water produces a conditioning effect on the body and helps reduce excessive
pressure on the joints and bones.
8. Mountain Climbing- Mountaineering or climbing hills and mountains, including hiking and
trekking, are outdoor activities that help improve cardiovascular strength and endurance, weight
loss, and mental fitness.
9. Outdoor Cycling- is a low impact cardiovascular activity that causes less wear and tear on the
joints and muscles that jogging. People with joint problems can engage in cycling. Its health
benefits, however, depend on the distance, the elevation of the ground, and the length of time
you do it.
10.Playing Racket Sports (Tennis and Badminton) - racket sports, such as tennis and badminton,
are stop-and start activities that place energy demands on the body as the players try to volley
the ball across the court. When played regularly, racket sports can help burn calories, lower blood
pressure, and reduce the risk of developing heart disease. They help improve your reflexes and
agility.
This link is the example of different types of active physical activities.
https://www.youtube.com/watch?v=Ho1_EHi_MNs
Summary
Physical activity is an important determinant of health. Its fundamental role in energy balance
and weight control and in decreasing the risks of coronary heart disease, stroke, hypertension,
diabetes, colon cancer, breast cancer, and depression is widely known. But in this fast paced life,
people hardly incorporate physical activity in their daily routine. Non communicable diseases have,
as a result been on the rise across the world.
Physical Exercises are important for overall health. They help to maintain a healthy weight,
increase energy and strength, improve mood, reduce the risk of disease and injury, and promote
better sleep. Regular physical activity is one of the most important things you can do for your health.
It can help you maintain a healthy weight, increase your energy and strength, improve your mood,
reduce the risk of disease and injury, and promote better sleep.
REFERENCES:
MODULE 18: CHAPTER XVIII: GETTING STARTED ON AEROBIC WORKOUTS
A. Steps in Starting an Aerobic Program
B. Common Injuries
WEEK NUMBER: 18
OBJECTIVES:
1. Identify the common injuries from aerobic program;
2. Cite the importance of warm-up in any workout; and
3. Perform an Aerobic Workouts
LEARNING CONTENT:
GETTING STARTED ON AEROBIC WORKOUTS
Introduction
According to a study conducted by J.Y.Cagas, B.A. Torre, and E.J. Manalastas on why Filipinos
exercise, the five most popular fitness activities for men are (1) running, (2) jogging, (3) playing
basketball,(4) walking. And (5) weightlifting. On the other hand, the five most popular fitness
Discussion:
A. Steps in Starting an Aerobic Program

Your SMART goal provides a visible plan for what you really want to do and achieve.
1. Have a thorough medical examination with a properly administered stress test before
you begin your exercise program.
It is really necessary to fist assess your body conditions before you engage in any form of
aerobic activity. The medical exam determines the general status of your health. It also gives you a
chance to talk about pains or symptoms that you are experiencing or any other health concerns that
you may have. These exams may help
a. Check for possible diseases, so they can be treated early;
b. Identify any issues that may become medical concerns in the future;
c. Update any necessary immunizations; and
d. Ensure that you are maintaining a healthy diet and exercise routine. Proceeding to the
workout without medical guidance may cause you more harm than good, so better consult
your doctor first.
2. Determine your target heart rate.

It is the minimum rate that your heart should be beating to get the optimum aerobic
conditioning effect. Here’s how to determine your target heart rate.
a. Take your testing heart rate. It is the number of your times your heart beats per minute while
it is at rest. It is recommended that you take your heart rate at the heart itself or at the wrist
(radial artery), rather than the neck, (carotid artery). Some studies shown that pressing the
neck too hard may actually slow down your heart rate by as much as 3 to 4 beats per minute.
Here’s how to get your resting heart rate.
• Using your index and middle fingers, count the number of beats you feel in 10 seconds. Do
not use your thumb since it has a light pulse that can confuse you while counting.
• Multiply the number of beats you count in 10 seconds by six (number of beats/ 10 second x
6) to find the number of beats per minute.
• You may repeat the procedure three times and get the average of the three to be more
accurate
b. Get your heart rate. Determine your predicted maximum heart rate (PMHR). It differs for men
and women.
(Men) PMHR=205-1/2 of age
Example for man whose age in 16: PMHR=N205-8=197
(Women) PMHR=220-age
Example for a woman whose age is 18: PMHR=220-18=202
c. Calculate. Take 80 percent of your PMHR. Example: 80 percent of 197 equals 157 beats per
minute. If your heart rate exceeds that figure for a minimum of 20 minutes, 4 times per week,
then you will get an aerobic training effect.
It is necessary to correct your reading upward to find your true heart rate during exercise.
For a highly conditioned person, it is suggested that you take pulse rate within 20 seconds after
you stop your aerobic exercise. Then add 10 percent to this pulse rate to get your heart rate
during exercise.
If your heart rate is too high, you are straining, so slow down. If it is too low and the
intensity feels “light” or “moderate/brisk”, you may want to push yourself to exercise a little
harder.
4. Choose a basic aerobic exercise. The aerobic activity you choose should have two primary
characteristics.
a. It should provide enough exercise to allow you to get your body functioning up around your
target heart rate for a period of at least 20 to 30 minutes at a time.
b. It should be an activity that interests you enough to motivate you to continue with it over an
indefinite number of years, and preferably over your entire lifetime.
5. Embark on a regular aerobics program. There are four important phases in any effective
aerobics conditioning program. (a) Warm-up, (b), aerobic phase, ©cooling down, and (d)
musculoskeletal conditioning through calisthenics and / or weight training.
Warm –up and cooling down are said be the most important parts of the workout. Warm-up helps
prepare the muscles and the mind for the activity at hand, while cooling down helps normalize the
body’s temperature and return it to its natural state.
The aerobic phase (also called main workout), on the other hand, is determined by the kind of
exercise you have chosen and how intensity you do it. The musculoskeletal conditioning through
calisthenics and weight training helps develop muscle mass and flexibility necessary for your physical
fitness.
B. Common Injuries
Take caution. Once you start to engage in aerobic workouts, you must also know the risk of incurring
injury on commonly used muscle group during your workout. Here are examples of common injuries
from aerobic and sports activities.
1. Tennis Elbow- radiating pain usually slightly below the elbow

Causes: Too heavy or too lightly strong racket, excessive strain on the forearm muscles, and
locking the elbow during your swing.
2. Whiplash/ cervical spine sprain- partial tearing of neck ligaments
Causes: forcing the neck into an extreme position
Treatment recommendation: Consult a doctor for medication to relax muscles and alleviate
pain if necessary, and wear a neck brace during the day. Heat will help you recover your full
range of motions.
3. Back Pain
Causes: Improper posture, wrong execution in a particular workout, imbalance on the
load of weight or pressure you place on your back, too heavy load placed on the back.
4. Hamstring Pull- a pulled muscle at the back of the thigh
Cause: Too much running and jumping
Treatment recommendation: To prevent this condition, stretch, wear properly cushioned
shoes, elevate the heel, and use a heel cushion or cup. Put ice on the heels after an activity.
5. Sore Archilles tendon- inflammation of the tendon that attaches the calf muscles to the
heel
Causes: Same as those for shin splint
6. Shin Splint- aching pain on the front of the lower leg
Causes: improper stretching of the calf muscles, incorrect execution of movement, inadequate
shoes, or poor surface.
7. Sore knee
Cases: Repeated bending and kneeling, irritated or inflamed kneecap
Treatment Recommendation: Protect this vulnerable joint by building strength in the
surrounding muscles.
8. Rotator cuff tendonitis- irritation of the muscles and tendons that hold the ball- and- socket
of the shoulder joint.
Cause: Overuse of the arm in an overhead position
Treatment recommendation: Ice and rest should ease the pain persists, consult a specialist.
When you exercise, the body responds in various ways. It will meet the demands of a specific
activity and will adapt to its needs physiologically. However, the demands of the working muscles
are sometimes too great and the workout intensity is too high. There is not enough oxygen available
to provide the energy that the body needs. This condition is known as the anaerobic threshold. When
it happens, the body works anaerobically to produce energy.
Knowing the correct way of performing an activity may prevent or minimize injury. Being
aware of the hazards of improper performance may save you from overworking or causing damage
to the body.
Treatments
For the general treatment of the common injuries incurred during aerobic and sports activities, the
first thing to do is to assess the situation and apply first aid. If there is a credible first aider or
specialist present, let him or her take upper hand. Immediate treatment for injuries should follow
the PRICE principle.
• Protect the injured part to avoid further pain
• Rest the injured part
• Ice the injured part with a towel to prevent swelling. Remember to avoid direct contact
between ice and skin as it may cause cold burns.
• Compress the injured part if possible with a towel or bandage to control swelling.
• Elevate the injured part above the level of the heart.
If the pain persists, consult a specialist immediately to prevent aggravating the injury.
Summary
An aerobic exercise prescription consists of a warm up, endurance conditioning, a cool down
and stretching. The warm up allows the muscles to gain proper blood flow before beginning the main
set of the exercise. The endurance conditioning is the bulk and emphasis of the aerobic workout,
usually lasting between 20-60 minutes. The cool down last between 5-10 minutes and allows for
lactic acid built up during the endurance portion of the workout to be flushed out of the muscles. The
final part of an aerobic exercise is stretching which allows for lengthening of the muscle fibers and
increases blood flow to fibers damaged during the workout.
REFERENCES:
Prepared by:
JADE MARK PASCUA, LPT

Instructor
Reviewed/Approved:
GILBERT N. BERSOLA, LPT, MAEd

Coordinator, General Education Courses

PE 001 PATHFit 1 MOVEMENT COMPETENCY TRAINING

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La Patria College

A Course Pack in PE 001

La Patria College is a family-oriented learning environment that develops students with

I. COURSE CODE: PE 001 (Movement Enhancement)

III. COURSE OUTCOMES:

At the end of the course, the students shall be able to:

1. Explain intelligently the purpose and objectives of physical education;

IV. COURSE OUTLINE:

CHAPTER I. Introduction to Physical Education

CHAPTER II. Physical Fitness

CHAPTER III. Gymnastics

CHAPTER IV. Basic Movements of Gymnastics

CHAPTER V. Aerobics Fitness

CHAPTER VI. Different Types of Active Physical Activities

VI. COURSE SCHEDULE AND STRUCTURE:

Week Topic T-L Activities Assessment

1 I. Introduction to Physical Short Response

4 IV. Basic Movements of

VII. CLASSROOM POLICIES:

1. Policy on the Patrian Profile

VIII. COMPUTATION OF SCORES:

Prelim and Midterm:

Prelim AVG = (Class Standing x 60%) + (Periodical Test x 40%)

IX. CONTACT INFORMATION:

Name: JADE MARK PASCUA, LPT

Contact No: 09652640716

Facebook Account: JM PASCUA

TIME ALLOTMENT: 2 Hours

A. What is Physical Education?

B. The Objectives of Physical Education

1. Physical Development Objectives. Physical fitness, which is the capacity of the

2. Mental Development Objectives. Focus is on the acquisition of knowledge and

4. Emotional Development Objectives. Participating in varied physical activities

Physical Education1: Physical Fitness

Physical Education 2: Rhythmic Activities

Physical Education 3: Individual-Dual Sports/ Games

Physical Education 4: Team Sports

Physically Educated Person

Six Parts of Skill-Related Fitness

The six skill-related components of fitness contribute to your ability to successfully

D. COMPONENTS OF FITNESS Five

TIME ALLOTMENT: 2 Hours

PHYSICAL FITNESS AND TESTING INTRODUCTION

B. Importance of Physical Fitness

1. Aerobic capacity is your cardiovascular system's ability to transport oxygen to

Disciplined Body towards a Healthy Lifestyle

D. Physical Fitness Tests

E. The Bps Physical Fitness Battery Tests

TIME ALLOTMENT: 2 Hours

A. BRIEF HISTORY OF THE ORIGINS OF GYMNASTICS

Johann Christoph Friedrich Gutsmuths, a German teacher and educator, is considered

Gymnastics Organizes in the US

B. PERSONS BEHIND GYMNASTICS

C. PHASES OF THE GYMNASTIC PROGRAM

3. Strength Training- Gymnastics requires an incredible amount of strength. You can

E. SYSTEMATIC FORM OF PHYSICAL EXERCISE

2. Base- a partner who supports the other performer above him.

4. Mount- are stunts performed by a performer to go up on an apparatus

5. Dismount- is a stunt used by a performer to get off an apparatus

4. Top- the partner who is supported by the base.

TIME ALLOTMENT: 2 Hours

BASIC MOVEMENTS OF GYMNASTICS

TIME ALLOTMENT: 2 Hours