GREETINGS!

WELCOME TO SILLIMAN ONLINE UNIVERSITY LEARNING

PHYSICAL EDUCATION 1
VIRTUAL PHYSICAL FITNESS
FIRST SEMESTER OF SY-2020-2021
ASST PROF. MANOLITO ESPINA SALDIVAR

Email: manolitoesaldivar@su.edu.ph

Smart: 09292150150; Globe: 09273005888

FB: MANO ESPINA SALDIVAR III

Description:
 
This course will provide students with a background on the
relationships between physical activity, physical fitness, nutrition and
various health-related outcomes.

Students will complete assessments of their health-related fitness and

plan a personalized program to track their levels of physical activity.

Through the course, with the appreciation and understanding of

ecological balance and clean environment, students will gain
knowledge and skills needed to develop lifelong patterns of ideal
nutritional intake and physical activity.
 By the end of the semester, students will:
 Improve their physical fitness level by virtually participating in
flexibility training, weight training, cardiovascular training like
walking, jogging, group fitness training and other activities.
 Expand their knowledge about the components of fitness, fitness
testing and cardiovascular, flexibility and muscular training as well
as proper nutrition and diet.
 Learn to value and appreciate the importance of being physically fit
and the training involved.
 Achieve, strengthen and maintain an enhanced level of physical
fitness.
 Value the importance of clean and green environment in relation to
health and physical fitness.
 Create a video of their own physical activity.
Course Format:
 
The class has one hour per session twice a week with series of virtual
lectures and varied virtual physical fitness and exercise activities.

The short virtual lectures will provide background information to help

the students understand each activity. Help the students understand
the importance of health and fitness.
REQUIREMENTS:
1. P.E. SHORTS, SHIRT
2. RUBBER SHOES WITH SHOELACES, AND SOCKS
3. JOURNAL
4. TWO (2) SEEDLINGS OF ANY FRUIT BEARING TREE (EACH TO BE
PLANTED ON AN EMPTY SACK OF A 5KGS RICE)
5. LAPTOP OR SMARTPHONE
 
• The seedlings labeled with its name should be planted on or before
August 28, 2020.
• Submit a picture of the seedlings planted with the date planted.
• Nurture the seedlings for six (6) weeks then plant it in an appropriate
area near your place. When you plant, include the sack but tear the
bottom part. (Submit a picture and date planted)
• Nurture it again till it lives. If it dies, replace it with another seedling and
do the cycle again till it lives by itself.
• Submit the final picture within November 22-28, 2020.
SCHEDULE OF ACTIVITIES
 
1st week Class Introduction and Orientation

2nd week Lecture on Physical Fitness and Health.

a. Importance and Benefits of Physical Fitness
b. Components of Physical Fitness
c. Short quiz

3rd week Lecture on the Principle of Physical Fitness Training

and Exercise
a. Frequency
b. Intensity
c. Duration
d. F.I.T.T.

4th week Lecture on Nutrition

a. Diet
b. Calorie input/output
5th week Physical Fitness Pre-Assessment
a. (Modified sit-up, Push-up, Sit & Reach, 90second Plank, 20-
meter sprint)
b. Beep test

6th & 8th week Flexibility and Mobility Training

a. Yoga
b. Other flexibility and mobility warm-up
c. Stretching and Warm up
d. Create a video on Warm-up and stretching
exercises
9th to 11th week Lecture and Cardiovascular Training a.
Kinds of cardiovascular exercises
b. Heart monitoring
c. Short quiz
d. Walking, Jogging, Rope Skipping, Twist-Bounce,
Dancing e. Create a video doing the above
activities

12th week Lecture: Muscular Training

a. Endurance Training
b. Strength Training
c. short quiz

13th to 15th week General Muscular Strength and Endurance

Exercises
Create a video on General strength exercises
16th week Fitness Post-Assessment
a. (Modified sit-up, Push-up, Sit & Reach, 90seconds Plank,
20-meter sprint)
b. Beep test

17th week Final Written Examination

Final Recap

18th week Submission of all the compiled videos

 
GRADING SYSTEM

Attendance 20%
Assignments/Video Projects 20%
Quizzes 20%
Compiled Videos/Final Exams        40%
                           
ENJOY YOUR PHYSICAL FITNESS
VIRTUAL LEARNING
ALL THE BEST!!!