Module 1 Physical Development- selected physical education

activities, an individual who participates actively

Article XIV, Section 19 of the Philippine
Constitution of 1987 Social Development- development of desirable
The state shall promote physical education and social traits
encourage sports programs, league competitions, and
Emotional Development- development of self-
amateur sports, including training for international
expression and emotional mastery.
competition, to foster self-discipline, teamwork and
excellence for the development of a healthy and alert Mental Development- his mental capacities as he
citizenry. learns the mechanical principles
ULTIMATE GOALS OF PHYSICAL
World Health Organization(WHO)
EDUCATION
How much of physical activity is recommended? FITNESS- quality of life.
WELLNESS- that enables you to reach your fullest
Children and adolescents aged 5-17years potential.
Should do at least 60 minutes of moderate to Ability
vigorous-intensity physical activity daily. Active
Healthy
Adults aged 18–64 years Meaningful
Should do at least 150 minutes of moderate-intensity Productive Life
physical activity throughout the week.
-at least 75 minutes of vigorous-intensity. TWO(2) MAJOR COMPONENTS OF PHYSICAL
FITNESS
Adults aged 65 years and above  Health Related Component
Should do at least 150 minutes of moderate-intensity
 Skill Related Component
physical activity throughout the week
-at least 75 minutes of vigorous-intensity. Health Related Components

 Body Composition
 Cardiovascular Fitness
CONCEPTS ON PHYSICAL EDUCATION
[Link] to help students develop skills and good  Flexibility
habits.  Muscular Strength
2. It refers to the enhancement of the individual’s  Muscular Endurance
growth and development through total body  Skill Related Components
movements  Agility
3. The informal nature of the activities in physical  Balance
education class provides relaxation, relieves strain  Coordination
and tensions.  Reaction time
 Speed
PHYSICAL EDUCATION Power
Is an integral part of the educational process
designed to promote the optimum development of an
individual’s potentialities through the performance HEALTH RELATED COMPONENTS
of suitable and selected movement experiences. BODY COMPOSITION
- of muscles, fat, bone and other vital organs
HEALTH
“State of complete physical, mental and social well- FAT- FREE MASS
being and not merely absence of disease or infirmity. -Is considered as the lean body mass. It includes
bones, water, muscle content, and organs.
OBJECTIVES OF PHYSICAL EDUCATION BODY FAT
Physical Development -amount of fat
Social Development 2 categories of Fat
Emotional Development Subcutaneous Fat
Mental Development Visceral FaT

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Somotyping
- Identifying our body type MUSCULAR STRENGTH
3 types of Body -Relates to the ability of the muscle to exert effort
Ectomorph -The amount of force your muscle can produce
Mesomorph -It is often by how much weight you can lift
Endomorph
SKILL RELATED COMPONENTS
ECTOMORPH
-Light build and with small joints AGILITY
-Very hard to gain weight fast metabolism -ability in rapidly changing position of the entire
-Needs a massive amount of calories to gain weight body in space with speed and accuracy.
MESOMORPH -Ability to change the position of your body quickly,
- Large bone structure and to control your body movements.
-Responds the best to weight training
ENDOMORPH
BALANCE -
-Round physique
Relates to the maintenance of equilibrium while
-Gain fat easily ,Slow metabolism
stationary or moving.
HEALTH RELATED COMPONENTS -STATIC
-DYNAMIC
CARDIO VASCULAR FITNESS COORDINATION
-ability of the circulatory and the respiratory systems -ability to use the sense of sight and hearing together
to supply oxygen with body parts in performing motor tasks smoothly
Cardio Vascular endurance- long period and accurately.
Aerobic fitness- Zumba
POWER
Cardio Respiratory Fitness- Lungs
-ability to use strength quickly.
FLEXIBILY SPEED
-Relates to the range of motion available at a joint -the ability to perform a movement within a short
-The ability to use your joint fully through a wide period of time
range of motion REACTION TIME
Relates to the time elapsed between stimulation and
MUSCULAR ENDURANCE beginning of the reaction of it.
-ability to continue to perform without fatigue -The amount of time it takes to move once you
-The ability to use your muscles many times without realize the need to act.
tiring.

Module 2
Physical Fitness Testing
PHYSICAL FITNESS TEST GOAL

 To determine the level of fitness.

 To identify strengths and areas for
development/improvement.

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  To identify bases for physical activities. 15.50 – 24.9 - Normal
 To gather and analyze data for norms and 25.00 – 29.9 - Overweight
standards setting.
 To motivate and guide students in choosing Weight – the heaviness or lightness of a person.
sports activities they would like to Equipment: weighing or bathroom scale
participate in. Height (Stature) - Is the distance between the feet on
the floor to the top (vertex) of the head in the
PHYSICAL FITNESS TESTING standing position.
-is a set of measures designed to determine one’s Equipment: Tape measure laid flat to a concrete
level of physical fitness. wall. The zero point starts at the bottom of the floor.
Two components
Health-Related Flexibility
Skill-Related Fitness. SIT and REACH TEST
-measures the flexibility of the lower back and
The Choice of Tests considered: hamstring muscles.
first described by Wells and Dillon (1952)
 time efficiency in the administration
Equipment: - tape measure
 availability of equipment
-Heel should placed 20-30 cm apart
 simplicity of the procedures
-clasp thumbs and keep palms face down and slowly
 practically of the tests. reach forward
-Repeat this four times
TEST PROTOCOL
The following testing paraphernalia are necessary: Agility
 First Aid Kit HEXAGONAL AGILITY TEST
 Drinking Water -The test involves quickly jumping in and out of a
hexagon shape.
 Individual score cards
Equipment required: tape measure, chalk or tape for
In testing,
marking ground, stopwatch or celphone.
a. Body Composition
- tape measure, bathroom scale -The length of each side should be 24 inches (60.5
b. Flexibility cm)
- tape measure -angle should work out to be 120 degrees.
c. Cardiovascular Endurance -three full revolutions.
- stop watch or cellphone, -The best score from two trials is recorded.
- step box
d. Muscular Strength
- mat
Speed
- stop watch or cellphone Cardiovascular Endurance
f. Power
3 MINUTE STEP TEST
- meter stick/tape measure, chalk
-how quickly your heart rate returns to normal after
g. Agility
exercise.
- chalk
h. Reaction Time Equipment needed: Stopwatch or clock with a
- plastic ruler (24 inches) second hand;a friend to help you keep count; a 12-
i. Coordination inch bench, box, or step;
- tennis ball
j. Balance
-stop watch or cellphone
BODY COMPOSITION
Is the body’s relative amount of fat to fat free mass.
Formula: Body Mass Index (BMI)
BMI = Weight (in Kilograms)
Height (in Meters)2
Classification:
Below 18.4- Underweight

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Excellent Above Average Below Poor
Average Average
<7.5cm 7.5cm- 15.8cm- 20.4- >28cm
15.8cm 20.4 28cm
Reaction Time Procedure: A mark is placed a certain distance from
the wall (e.g. 2 meters, 3 feet).
RULER DROP TEST -to measure reaction time,
-a set time period of 30 seconds.
hand-eye quickness and attentiveness.
-based on the score of the number of successful
Equipment required: 1 (one) 12 inches ruler catches in a 30 second period.
calculator.
Procedure:-Without warning, release the ruler and let
it drop
-Record in meters the distance the ruler fell. (10
times)

Balance
STORK BALANCE TEST
requires the person to stand on one leg for as long as
possible.
Muscular Strength Flamingo Balance Test is different as it requires the
subject to balance on a board.
PLANK TEST(Prone Bridge) Purpose: To assess whole body balance ability.
-The aim of this test is to hold an elevated plank Equipment required: flat, non-slip surface, cellphone
position for as long as possible. timer
Equipment required: flat and clean surface, mat or Procedure: Remove the shoes and place the hands on
slim cardboard, stop watch or cellphone timer. the hips, then position the non-supporting foot
against the inside knee of the supporting leg. The
Procedure: As soon as the subject is in the correct
subject is given one minute to practice the balance.
position, the stopwatch is started.
The subject raises the heel to balance on the ball of
the foot.

WAIST TO HIP RATIO (WHR)

-to determine the ratio of waist circumference to the
Scoring: The total time in seconds is recorded. The
hip circumference, as this has been shown to be
score is the best of three attempts.
related to the risk ofcoronary heart disease.
VERTICAL JUMP TEST
Equipment required: Tape measure
-is a test of lower body power.
Procedure: A simple calculation of the
Purpose: to measure the leg muscle power
measurements of the waist girth divided by the hip
girth. Equipment required: measuring tape or marked wall,
Waist to Hip Ratio (WHR) = Gw / Gh chalk for marking wall
Procedure: Stands side on to a wall and reaches up
with the hand closest to the wall. Keeping the feet
flat on the ground, the point of the fingertips is
marked or recorded.
Scoring: The jump height is usually recorded as a
distance score.
Coordination
ALTERNATE-HAND WALL TOSS TEST
Purpose: to measure hand-eye coordination
Equipment required: tennis ball, smooth and solid
wall, marking tape, cellphone timer

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Module 3 Pedaling
Jogging
CONCEPTS, PRINCIPLES, Prancing
Two types of stretching:
and FORMS of EXERCISE
 Dynamic
Physical activity  Static
-bodily movement produced by skeletal muscles that
require energy expenditure. Dynamic Stretching
- movements go through a full range of motion.
WHO 2018 -examples: include trunk twists, walking, and
lunges.
 Insufficient physical activity is one of the Static stretches
leading risk factors for death worldwide. - extended and held for a period of time or in a
 1 in 4 adults is not active enough. stationary position.
 80% of the world's adolescent population
inactive  THE WORK- OUT
 WHO Member States have agreed to reduce
-main activity in the exercise program.
insufficient physical activity by 10% by
-activities may be one or more combination of the
2025.
following
Exercise -done twice or three times a week on alternate day
-subcategory of physical activity that is planned, for about 30 minutes to one hour per session.
structured, repetitive to condition anybody to Examples of work-out activities:
improve health and maintain fitness Jogging/ Brisk walking
Rope Jumping
PARTS OF EXERCISE PROGRAM Swimming
Badminton
 THE WARM-UP
Aerobics
 THE WORK OUT
 COOL DOWN  THE COOL-DOWN
-walking and slow stretches that bring the pulse rate
 THE WARM-UP
gradually back to normal.
-the first step in the routine. The purpose is to stretch Examples of cool down activities:
the muscles of the body, thus avoiding possible Breathing exercises
muscle injury. Walking with hand shake or
- It takes about 5 to 10 minutes depending on the fingers bent and stretched
person and the activity he is to indulge in. Slow stretches
-IF NO WARM-UP :Muscles pain or soreness, Foot Circle and shake
difficulty in breathing or panting, and loss of Lunge
consciousness.
FORMS of EXERCISE
Examples of warm-up activities
Head Tilts  AEROBIC EXERCISE
Shoulder Lift and Circles  ANAEROBIC EXERCISE
Side Stretches  ISOTONIC EXERCISE
Hamstring Stretches  ISOMETRIC EXERCISE

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  ISOKINETIC EXERCISE  beneficial to your heart by raising your heart
rate.
AEROBIC EXERCISE
 increases blood circulation to the rest of the
-exercises or activities done regularly for a body
prolonged period of and which demand large  lowering your
amounts of oxygen.  risk of stroke, heart attacks and other
-The exercise is rhythmic and sustained. problems, like heart disease.
- they are done continuously for a period of 30-45
minutes.
ISOMETRIC EXERCISE
- walking, jogging, running , swimming, bicycling
and dancing are considered aerobic. -strength training in which muscle length and the
objective of aerobics exercises: joint angle do not change.
-cardio-respiratory endurance. -They are done in static positions
Aerobic – “oxygen” -The muscle never changes length.
“Father of Aerobics” Examples: Yoga, contracting & relaxing muscles,
- Kenneth Cooper (1982) hand presses, plank & side planks, wall squat.
Benefit:
Benefits of Aerobic Exercises:
-you can perform them with no equipment.
 Promotes strong and healthy bones -These exercises can also enhance stabilization and
 Helps control physical and emotional stress boost strength for people with arthritis
 Natural weight loss ISOKINETIC EXERCISE
 Improves sleep and protection from heart
disease -provides a constant limb movement by a variable
resistance.
ANAEROBIC EXERCISE -require equipment that quickly accommodate
Anaerobic “without oxygen" resistance changes.
-short-lasting, high-intensity activity, where your Isokinetic means “same motion”
body’s demand for oxygen exceeds the oxygen Examples: Ankle/wrist circles, Athletic
supply available. rehabilitation, Riding a stationary bike, Running in
Examples of anaerobic exercise: place, Thera band,.
heavy weight-lifting, all types of sprints (running,
biking, jumping rope, hill climbing, interval training, Benefits:
or any rapid burst of hard exercise. -they are even better for preventing injury.
Benefits of Anaerobic Exercise: -more direct response and customization of activities
to your body's momentum.
 Develop stronger muscles -useful after an injury
 your endurance and ability to fight fatigue
will improve. F.I.T.T PRINCIPLE
 Increased muscle mass helps a person -A formula in which each letter represents a variable
become leaner and manage his weight. for determining the correct amount of physical
activity.
ISOTONIC EXERCISE
-the Greek "iso-" means equal "tonos" means tone F- FREQUENCY =HOW OFTEN
=maintaining equal (muscle) tone.
I- INTENSITY= HOW HARD
-is a form of exercise in which isotonic muscular T-TIME = HOW LONG
Contraction form of Exercise muscular contraction is
T-TYPE = WHAT KIND
used to improve joint mobility and strengthen
muscles of the arms and legs.
-It involves an eccentric or lowering phase, and a
concentric or lifting phase.
Eccentric contraction-muscle lengthens
concentric -muscle shorten.
-Isotonic means "same tension"
Examples : Weight lifting, Bench press, Thera band,
Push-ups, Squats, Lunges
Benefits: