OUTLINE

Chapter I: What is Physical Education?

Chapter II: Physical Fitness

F Wellness and Your Total Health

ChapterIII: Gymnastics

'/ Terms in Gymnastics

Chapter V: Exerciie

Chapter YI: Aerobics

r Detinitions

\
 'r Basic Arm Movements

F Benefits of Good Posture

Chapter YII: Basic Positions \Uhere Most Exercises Begin

'r Ann Positions

Chapter VIII: Stunts

Prepared by:

MELAN{E GALINDO MARTIN. FERNANDEZ

Instructor

2
LECTURE : Foundation of Physical Fitness

CHAPTER I: WIIAT IS PIIYSICAL EDUCATION?

Physical Education - is the integral part of the educational program designed to promote the optimum
development of the individual physically, socially, emotionally, and mentally through total body
movement in the e of properly selected physical activities.

Legal Bases of Physical Education

-Article XfV of the 1987 Constitution mandates the state to give priority to education, science
and technology, arts, culture and sports.
Specifically, Section 19, Article XIV of the 1987 Constitution provides the legal basis for
physical development:
(l)The state shall promote physical education and encourage sport programs, league competitions, to
foster self-discipline, teamwork, and excellence for the development of a healthy and alert
citizenry.
(2)All educational institutions shall undertake regular sport activities throughout the country in
cooperation with the athletic club and other sectors.

Functions of Physical Education

There are three main functions of P.E.: biologic, integrative, an social function.
1. Biologic Function-refers to the enhancement of the individual's growth and development
through the body movement.
2. Integrative Function-refers to the personality integration achieved through participation
in properly selected activities.(Andin in Eviza, et al.)-
3" Social function-refers to the provision of opportunities tbr the individual to acquire
desirable social values through participation in physical-social activities.
Brief History
P.E. has existed since the earliest stages of humaniqv, in areas as simple as where

knowledge of basic survival, i.e., hunting, was transmitted. How-ever, the formal P.E. was
observed during the ancient times as a component of military trainings as in the case of Roman
citizens. During that time, children were trained to learn basic military skills such as fighting
tactics. In some cases, P.E. was a forrn of entertainment as in the case of the ancient Greeks who
organized P.E. prograrns by the 700's B.C. at educational establishments called gymnasia.
Wrestling and athletics (i.e., discus and javelin throwing, jumping and running) are examples of
P.E. programs which served he purpose of entertainment among the ancient Greeks.
During the Middle Ages (from 400's to 1500's), many sports and other physical activities
were considered sinful, especially in Europe. However, it was during the Renaissance, which
spanned from the 1300's to 1600's when the interest in Greek and Roman culture was revived
that brought a return of fitness sports and bodybuilding activities and competitions.
During the 1700's, P-E. developed significantly as it was promoted to the masses. It was
during that century when P.E. was regarded as a social activity. A series of gymnastic
apparatuses was also developed during that century.
During the 1800's, P.E. found its way into formal schools in Germany, Sweden, United
Kingdom, and America German and Swedish programs stressed team sports. The American
programs borrowed ideas from all other European sources. The introduction P.E. into the
educational system led to many things that we have today. It u.as also during this century when
plenty of new sports were invented.
In the 1900's, the most significant development was the large-scale provision of P.E.
programs for girls and people with disabilities.

Objectives of Physical Education

an individual who participates actively will develop and maintain good health and a high
level of physical fitness.(/re acquisition of physical skills con motivate an individual ta
partictpate further in physicul activities, hence, hk growth and development will be
enhanced.)

4
 individual develops his mental capacities as he learns and focus on the acquisition of
knowledge and understanding, ability to analyze body movements and skills, evaluate
game situations and make important decisions.

opportunities for the development of desirable social traits needed for adjustment to the
social life in generah.(friendliness, cooperation, respect for the rights of others, good
sportsmnnship, good leadership ondfollowers, honestlt in group competition)

opportunities for self-expression and emotional mastery.(s elf-confidence, self-control,

self- reliance, co uragq determinatio n)

Lifelong Values of Physical Education

Importance of PE - is to learn and understand PE, as part of our daily life activities.

lifestvle that can be achieved through the acquisition of knowledge, desirable habits and
attitudes, game and a dance skills and wholesome interpersonal relationships.

life.

physical well-being, love, affection, security and self-respect-

 .i

Physical Education Program

Regular Program Extr*curricular Pro gram

-held during the schedule of P-E. period -extension of the instructional program
-attendance is required -attendance is voluntary

-focuses in skills development -provides the opportunity lbr students to

practice further antl to apply the skills learned
in regtrrlar progrirm

ACTIYITIES UI\IDER REGULAR PROGRAM

1. Core Activities- are the skills and activities needed to carry out the objectives of the
program.
2. Related Activities- are sometimes called enrichment activities fiom allied areas in the
curriculum such as those in other subjects.
3. Adaptive Activities- refers to those activities, especially adapted to the needs of children
who diverge fiom the normal, such as the gifted, slow learners. culturally less privileged
and handicapped.

ACTIVITIES TJNDER EXTRA CLASS PROGRAM

1. Intramurals - refer to the competitions within the school, like dance, gymnastics,
volleyball and other ball games
2- Extramurals -refer to the competitions of teams from different schools or universities.
3. Field Mass Demonstration -is a kind of activity where most. if not all, students
participated for the purpose of informing the public of the activities in physical education.
3. Exhibition Groups -are special groups specially trained for certain events.

Purposes of Physical Education

1) To develop optimum physical fitness and health of the individual so that he is
capable of living the "good life" and of contributing to his maximum capacity in
the attainment of the goals of our societ5,:
2) produce individuals who can contribute to the economic well-being through: a)
the improvement of proper work habits and work attitudes. such as punctuality,
cooperation. reliability, precision and accurar:v and or''en-rnindedness: h.) proper
emphasis on problem-solving skills such thal an indiviclual can identifv a problem
correctly and master the skills necessary or usetul in school and in the business
world;
3) To train good leaders with moral integrity of the highest order and develop other
desirable traits necessary for etTective-group participation essential to our society
through: a) an adequate system of values by equipping the individual to be able to
make moral choices or decisions needed in daily living and through b) offering
group participation in such experiences as intramurals. extramural, play days or
sport fest:
4) To develop creativity and innovativeness inspired by an abiding faith in God and
love of country and fellowmen.
s) To instill a love of and pride for our rich cultural heritage and strive for their
preservation and develop an understanding of the culture of others for a feeling of
international brotherhood and unity.

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CHAPTER II-PT[YSICAL FITNE SS

Physical Fitness
ls a ldelong process

Is the physical condition where an individual has the

Is the ability to perform one's daily tasks efficiently without undue fatigue but with extra
"rgserve" in case of emergency.

with the

The resuit of regular exercise, proper diet and nutrition and proper rest for physical
recovery within the parameters allowed by the genome.

Determined by the condition of your heart and circulatory svstenr. respiratory system,
muscular system, degree of flexibility. and by your percent of bod-v fat.

whv is Physical Fitness Important?

The physically fit person
He accomplishes his work with a minimum amount of stress
He can face life's problems with a relatively better outlook.
A physically active individual has

pursuits.
He
Factors that affect Fitness:
Age and Hereditary are the factors But
according to some fitness experts, behavior can help in obtaining and maintaining fitness. There
are three basic factors that are needed to be observed:
1. Food. Correct amount of food an balanced diet is the primar-v tactor"
2. ResVSleep. Sufficient rest and enough sleep can atl'ect the lltness of the individual. In
teenagers, a1 least eight hours is good enough"
3. Proper exercise and daily activities have a major effect to our
How to achieve a Physically Fit Body?
To achieve a Physically Fit Body, DISCIPINE IS IMPORTAI\T;

Components of Physical Fitness

,4. The Health-Related Fitness Components - relate to how well the systems of your body
operate. (Are your heart ond other muscles of your body in good shape? This type of physical

fitness is related to your over-all state of health.)

period of time. Cardiovascular fitness requires a strong, heart, healthy lungs, and clear blood
vessels to supply the body with oxygen.

muscle group against a resistance-

force repetitively,

combination of joints. It is dependent upon the structure of the bone at the joint, the amount of
mass surrounding the joint, and the capaclty of ligaments, tendons, muscles, and skin that
traverse the joint.

Lean tissue (or fat-free mass) includes muscles. bones. organs. and connective tissue.

Note: (You do not have to be a good athlete to be physically fit. I/ you exercise regularly and
.follow basic training principles, you will improve your health-relctted.fitness.)
B. The Performance / Skill-Releted Fitness Components - factors which relate to the
possibility of you becoming a good athlete. (Arg you fast? Do you have good eye-hand
coordination? Individuals who hove higher level of skill-related Jitness are more likely to be
physically qctive than those who hsve a lesser degree of skills.)

i0
of movement. Sheppard and Young (2006) define agility as a rapid whole body movement with
change af velocity or direction in response ta stimulus.

position.

more body parts together to perform the task smoothly and accurately.

the shortest possible time. It is a combination of strength (force) and speed (velocity).

of time.

parts after the reception of the stimulus.

Physical f itness Test

Physical Fitness testing is a necessary activity in P.E. classes because it provides information on
the status of overall physical fitness. It also serves as a basis in determining P.E. activities to be
performed in order to improve a particular component of physical {itness.

Objectives of Physical Fitness Test

1. Know the physical fitness level of the individual for classification purposes.
2. To have a basis of selecting activities tbr the physical education curriculum.
3. Establish a baseline for general fitness level of physical education class.
4. Establish goals in order to achieve a higher levels of fitness.
5. Improve physical fitness levels to students.

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Muscular Fitness
1- Standing Long Jump
Objective: To measure leg strength and power in jumping forward.
Procedure: Stand on the starting line. Place the toes beyond the inner edge of the line. Bend
the knees, swing both arms backward and jump forward as far as possible and land of both feet.
Measure the distance in centimeter from the take off line to the mark of the heel of the feet
landed on floor.

2. Knee-bent Sit-up
Objective: To measure the endurance of the abdominal muscles.
Procedure: From lying position, bend knees and slide heels to not more than
30 cm from the buttocks. Feet should rest flat on the floor or mat and separated aboout 20 cm.
Place both hands across the chest. Curl up by tightening the abdominal muscles and return to the
original position curl up again. Resting between sit-ups is not allowed.
3. Push-ups/IUodiIied push-ups
Objective: To measure the endurance of the arms and the shoulder girdle.
Procedure: Men: Both hands on the floor, palms facing down, with legs straightened and the
chest is two inches away from the floor. Push-up trunk to fuIl extension of arms, keeping the
body straight from head to feet. The body must not sag.
\ilomen: Bend knees. Both hands on the floor, palms facing down. Push-up tmnk to full
extension of arms.
Flexibility
4. Trunk Flexion/Sit and Reach
Objective: To measure the flexion of the hip and back as well as the elasticity of the
hamstring muscles-
General Fitness
5. l5-Minute Walk and Run
Objective: To measure cardio respiratory endurance.
Procedure: Upon signal, performer can run or walk as many laps as possible within 15
minutes. Score the number of meters completed.

t2
6. Step Test
Objective: To measure physical fitness for muscular work and the ability to recover from
work.
Procedure: Stand before the bench on the given signal. 'fo begin onto the bench with one foot,
count one; then with the other, count two. Step down with one foot, then the other.
Cadence: 96 seps in one minute for boys
88 steps in one minute for girls

Continue up to three minutes or up as the performer stops due to exhaustion. Count the
pulse beat for 90 seconds.

,.

13
 \MELLI\IESS AI\[D YOTTR TOTAL HEALTH

Ilealth - is a combination of physical, mental, and social well-being

The Three (3) Sides of Health - A Balanced Health Triangle

- Includes totat care of your body and meeting the demarffiHlife each day

Includes keeping and practicing good grooming habits

Includes keeping your body fit
.x Includes eating a well-balanced diet
R r Mental Health
Includes liking who you are and accepting yourself
E
Includes expressing your emotions in a healthy way
Includes facing life's problems dealing with its pressures, or stresses

Includes getting along with others

lncludes working well in a group
Includes making and keeping friends
Includes giving and getting support when it is needed
Note: These three sides of your health are connected, each side affects the other two sides.
To be healthyo you need to have a balanced health triangle.
Practicing good health habits lessens our chances of illness and helps us stay well.
Good health habits include the following:
Choosing the right foods
Avoiding tobacco, alcohol, and drugs
Taking part in a regular program of exercise
karning ways to handle stress

Wellness - is actively making choices and decisions that promote good health.
Health and Wellness Benelits - the benefits derived flom physical activity do not only help you later
in life because you may be enjoying some of it now. These benefits include those associated with
wellness such as:

l5
 - Looking good. Experts agree that regular physical activity is one healthy lifestyle that
can help you look your best. Of course, others are proper nutrition, good posture. and good body
mechanics.
Feeling good. People who do regular physical activity fbel better. If you are active and
therefore more physically fit, you can resist fatigue, are less likely to be iniured. and you are capable
of working more efficiently.
Enjoying life. Like most other people, enjoyment of life is probably important to your
personal wellness.
Meeting emergencies. Health and wellness allou' you to be frt enough to meet

emergencies and day to day demanding situations.

Being physically fit. Being physically active can build physical fitness which is turn
provides you with many health and wellness benefits..

CI{APTER III: GYMNASTICS

Gymnastics - is a self-motivating activity where one can manipulate the different parts of the body into
varied positions or movements.
History
In ancient Greece, the earliest recorded activities in gymnastics were some
exercises, stunts and tumbling resembling gymnastics. Hanging, climbing ropes,swinging, balancing on
stone and logs, flipping and turning were common activities during the early civilizations. Gymnasia,
which every greek city had, is a place where gymnastics activities were held.
ln the late lSth century and early l9e century, two pioneerphysical educators-Johann Friedrich
Guts Muths and Friedrich Ludwig Hann-created exercises for boys and young men using apparatus they
had crafted, which was lately considered as modern gymnastics. Jahn was the creator of the horizontal
bar, and had modified and parallel bars from a horizontal bar, and the vaulting horse"
In 1881, of Gymnastics (IFG) was created. By the end of the
the Internationsl Federation
nineteenth century, menos gymnastics competition was popular enough to be included in the first
modern Olympic Games in 1896.
In the early 1950's, synchronrzed team floor calisthenics? rope climbing, high jumping, running,
horjzontal ladder and other activities were included in both national aml international competitions.

16
 During the 1920's, women organized and participated in gymnastics events:
And the first women's Olympic competition, where only synchronized calisthenics is the event, was
held at the 1928 Games in Amsterdam.
By 1954, Olympic Games apparatus and events for both men and women had been standardized
in modern format and uniform grading structures.
Gymnastics in the Philippines was started by two exponent of physical education-Director
Candido Bartolome of the University of the Philippines and Mrs. Francisca Aquino of Bureau of Public
Schools. In 2006, a new point system for Artistic Gvnrnastic was put in to plar,.

Benelits
I. Physical Benefits
l. Strength. Active participation in practicing gymnastic skills over time builds strong, lean muscle
tissue, giving a toned, healthy body and enables it to rise to physical challenges, and aids in body
control, balance and posture.
2. Flexibitity. It is the ability to move a muscle group through its entire range of motion. ln
gymnastics, children stretch into many varying positions, stretching their various muscle groups.

3. Fitness. Being involved in a fun, active, challenging physical activity is part of a healthy lifestyle
required to combat obesity and its related health issues-
II. Social Benefits
1. Confidence. Through hard work, they develop the feeling of success.
2. Character such as being responsible, respect for others, caring, trustworthiness and fairness.

Phases of Gymnastics Program

l. Conditioning Program. The exercises are selected for the purpose of preparing the body for
more complicated movements and skills-
2. Rhythmic Gymnastics. Routines or exercises are accompanied with rnusic are called Rhythmic
Gymnastics. They are performed in a rhythmical manner and the movements are flowing.
3. Stunts. These are activities in a form of play and they test one's strengths, flexibility, balance,
agility. endurance and coordination.

17
 4. Tumbling. This is the most important phase of the gymnastic program. hecause this is where the
ability of the performer is tested as he rolls to and fro, twists, turns and springs out about on the
mat, floor in the air.
5. Apparatus exercise. This includes exercises done on tlre haf ance beanr. r,aulting hose, parallel
bars, uneven bars, rings and the trampoline.

6. Pyramid Building. This phase of the program makes a picture (mural) out of the body static
positions. The positions should be properly arranged and selected so that they form the shape of
the pyramid.

Basic Rhythmic Gymnastic Rules

l. Use your own space and be aware of people around you.
2. Wear gymnastic slippers or runners.
3. Keep long hair tied back.
4. Removejewelry.
5. Wear suitable gym clothing.
6. Keep extra clothing, gym bags, shoes and equipment away from the main activity area to avoid
tripping accidents.
7. Apparatuses, specially scurves and ribbons can be slippery.
8. Do not kick a rhythmic gymnastic ball.
9. Do not use the rhythmic gymnastic clubs.
10. Check the hoops for trap edges and protruding staples at the joint.

Objectives of Gymnastics
1) To improve and maintain a physically fit body.
2, To improve efficiency of movement through grace, poise, dignity. tbrm and rhythm.
3) T'o enhance creativity through the exploration ot'new movenrerlts and rncvement combinations.
4) To improve courage, initiative, determination and persever€rnce.
5) To stimulate interest and enjoyment of gymnastics.

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Terms in Gymnastics
1) Arch - the position where the body is curved like an arc of a circle, with the hip fbrward and
the head and the tmnk bent backward.
2) Dismount - is a stunt used by a performer to get nff the apparatus
3) Exercise or Routine - are planned series of dance skills, locomotor skills, gymnastic skills and
tumbling skills performed with or without music
4) HeId or Static Position - these are positions held for 2 seconds
5) Mount- are stunts performed by a performer to go up on an apparatus
6) Press - in the application of steady pressure to a particular muscle or group of muscle in order
to attain a desired stretoh
7) Scale - support on one leg with the other leg raisecl al the back and the hody arched.
8) Split - position where the legs are extended forward and backward in a straight position
9) Spotter - a person who helps a performer go about a skill for the first time
10) Spotting - the act of helping a person to go about a skill for the first time
11) Tuck * a position where the head and the knees are in contact and the trunk is curved

Background Knowledge
The Body
The body has four divisions. They are:
l. Head
2- Trunk
a. Chest region

: I;::,"a, region
d. I{ip region
e. Buttocks
f. Back

3. Upper Extremities or Arms

a. Hands

l9
 b. Wrist
c. Arms

d. Shoulder girdle

4. Lower Extremities
a. Feet

b. Ankles
c. Legs

Body iVlovements
There are two types of body movements:
l.) Axial Movements - are movements done by part or several paits of the body in stationary
place

2.) Locomotor Movements - are movements that brings the performer from one place to the
other

Types of Locomotor Movements

a) \tralk - is a series of steps in all directions
b) Run - is a walk with longer strides and there is a push-off by the fbot to suspend the body
momentarily in the air
c) Hop - is a spring on one fbot and land on the same foot
d) Skip - is a step and hop with the same foot in one count

2A
 e) Leap - is to spring on one foot and land on the other foot

f) Jump - is to spring on both feet and land on one or both feet

Directions of Movements
There are different movements done in several directions
1. Forward 5. Diagonal or Oblique
I /
2. Sideward
+
6. Clockwise
c
3. Upward

4. Downward
7.

8.
Counterclockwise

Backward
e I

!q_ s. 13

21
 CHAPTER V. E)MRCISE

Exercise is one of the basic needs of an individual to attain physical fitness.

Fitness experts say there is no best form of exercise. Maybe it depends on what the
individual needs or wants to achieve.

The Exercise Program

There are four phases of fitness exercise program.
I. Warm-up Exercise. Whl'warm-up? Warm-up exercise or limbering up is a light
physical activity. It allows the body system to adjust to increased metabolic demands.
Warming up increases the blood supplies to the muscles and raises their temperature. It
prepares the body to a painstaking activity to avoid rnjur_rr.

Warm up routines consists of three parts.

1. Pulse warmers, to increase the rate at which your aerobic system is working.
This involves aerobics movement that increase pulse rate 1o target hean rate or
training zone.
2. Stretehing exercise for the muscles statically done to f'eel a passive pull a long
the tissues being stretched. Approach stretching to start with the top of the body
and work dow'n.

3. Mobilizing or loosening exercises which should be rapid movement to loosen

the joints. This means you stimulate motion of'the sports or exercise activity.
Rememtrer: Warm up to stretch and not stretch to rvarm rrr

II. Flexibility exercise. Flexibility exercise involves stretching the major muscle groups.
It can be done in l0 minutes.
Itlexibility exercise is ollen too closely associ;rtcd wilh- wann up. ['he right time to
stretch is to first wafin up the body with some large muscle activity such as walking or
jogging for five to eight minutes or untii perspiration is evident.

22
Flexibility exercise falls into two categories: ballistic and static
1. Batlistic Stretch is a bounding or jerking motion that causes stronger stretch.
2. Static Stretch is slow, sustained, and controlled. Some experts say that this is the
most effective stretching method and causes less injury.

When to stretch? Stretch once the body is properly warmed up before each strenous
physical activity, and during the cool-down period of a workout. Stretch also when
you want to improve your range of motion in particular joints or in aid tot the
rehabilitation of an injury.

III. Strength and Endurance Exercise. This exercise may mix from calisthenics and

weight training exercise.

Calisthenics is from the greek word kalos. which means beautiful, arrd sthenos
which means strength. Catharine Beecher, an American, developed this system of
exercise that considered of light exercises sometimes pertbrmed. (Calisthenics are a.form

oJ'organized exercises consisting of a variety of simple movements. It is perlbrmed

without weights or equipment, which is intentional to enhance body strength and
flexibility using the weight o-f one's own bodyJbr resistance.-)Calisthenics promote
strength , endurance. flexibility and an overall wellbeing. It is also good for the
cardiovascular system.
There are several exercise for increasing strength.
1. Isotonic Exercise (Dynamic contraction). These exercises involve movement
through a rzmge of motion in the presence of resistance. This means muscle
change in length and movement of the body segments. Muscles are made to do
some contraction and relaxation to gain tones. This exercise does not require a
constant movement speed.
2" fsometric Exercise (Static contraction). A tvpe of rxr:rcise r,.rhere tire muscles

apply tension but do not shorten and do not move the body segment- Muscles are
made to fbel tension and hold in a certain period irr order to build up muscle
strength"

ZJ
 3. Isokinetic Exercise (\namic confraction). An exercise that involves work
against resistance or a load while movement occrrrs zrt a mecha.nir:aliv regulated
rate of speed. The mechanical device sets up a resistance that helps develop a

dynamic tension in a muscle group during the shortening range and at specific and
optimal shortening speed.
4. Aerobic Exercise. A type of exercise that improves the heart and lungs. It is an
activity that uses large muscle groups.

Remember: The strength program must tbllow the principles of exercise.

IV. Cool Down Exercise. Cool down exercise is as important as warming up. It keeps
the blood circulation around the body to avoid dizziness. It gradually relaxes the muscle
and decreases pressure from exercise"

Phases of Cool Down

1. Body Cool Down. Engage in an activity that will let the heart rate to
slowly return to normal rate. It helps to prevent abrupt changes to
cardiovascular system that may cause fainting.
2. Cool Down Stretch. Stretch specific body parts to prevent quick
contractions of muscles. It minimizes distress of muscles and helps in
maintaining fl exibility.
3.

Benefits of Exercise
- Improved appearance
- Improved body image
- Improvedself-control
- More enjoyment of life
- Improved health
Increased muscular strength and endurance
- Increased level ofenergy
- Improved physical performance
Increase success in your ."1ro61q,crk or.job

24
 - Helps cope with stress
- Sleep better
- Increase life expectancy

CHAPTER VI AEROBICS
Aerobics is from the root word aero which means air. Dr. Kenneth Cooper, a U.S.
Physiologist, considered as the Father of Aerobics, introduced this activity in 1969. In
his book, he explained the importance of utilizing oxygen. He defines aerobics as living
in air.
Aerobic exercises are best for buming tbts. When performing aerobics, the body
utilizes oxygen in order to create energy. It has more impact on the cardiovascular and
circulatory system.

Benefits of Aerobics
Proper execution of aerobic routine and proper breathing will gain the following
benefits:
1. Improvement of cardio respiratory function and cardiovascular system
2. Most blood volume and its ability to carry oxygen
3. Enhancement of blood supply and use oxygen to muscles
4. Lower heart rate and blood pressure
5. Trim down body fat and improves weight control
6. Can help you live longer and healthier
7. Enhance the well-being. Aerobic workouts make the pert'onncr hon51 mood ancL
feel better.
8. Help to increase stamina aurd manage stress

Types of Aerotric Exercise

Aerobics is a form of physical exercise which is incorporated with strength
training, stretching and fl exibility exercises.
Regardless of gender, age and physical level, the following activities with
different intensities ar highly recommended.

25
 1. Walking can be performed by all ages but it is highly recommended for

overweight and older people.

2. Swimming is the ideal aerobic exercise because it does nt cause much stress or
strain tot the joints. It is for the development of cardio respiratory system,
endurance and muscle strength.

3. Rowing works out all muscle groups in the body, including back, abdominal and
arms.

4. Biking/Cycling provides cardiovascular benefits and excellence in muscular

endurance and strength.

5. Aerobic Dancing helps to maintain the all round fitness and is an enjoyable
experience. It is generally performed to the beat of music.
6. Running is the simplest form of aerobics but the best way of buming calories.
Other activities like hiking, jumping rope and jogging are also recommended.

Aerobic Dance
Aerobic dance is an exercise with a combination or rhl.ttlnic steps of aerobics in a
stylish arm movement and footwork. It can be done in a low impact. high impact
exercise, step aerobics and water aerobics.
I-ow impact exercise is more of footrvork trut minimal jr-rmping action. High
impact is more on jumping movements that are harmonized rhlthmically. Step aerobics is
performed with the use of an elevated platform. Today, there are lots of aerobics variation
in fitness center.

Components/Phases of Aerobics
A good routine is composed of the following components-
1. Warm up exercise (5 min.). Prepares the body lbr vigorous acti'i,ities, mostly
slow movement to avoid injuries.
2. Pre-cardio exercise (5 min.). Vibrant stretehing from head to foot.
3. Cardio exercise (f5-45 min.). From slow to t-ast movements.
4- Post-cardio exercise (5 min.). A slow paced movement to decrease the beat oi
the hcart.

z6
 5.CoolDownexercise(5min.).Floorconditioningandabdominalexercise.

Guidelines and Precautions

support and cushioning on the ball
1. Wear proper clothing and shoes that give good
of the foot.
?. Warm up and stretch before the activity'
an aerobic
3. Take the heart rate. Monitor and record recovery heart rate after
exercise'
4. Perform cool down exercises'
5. Maintain proper body alignment at all times'
6. Avoid dehydration' Drink water or sports drink'
T.Beginnersshouldstartwithlower-intensityaerobicexercise'
Discontinue the activity if experiencing dizziness or
light headedness' chest pain'
8.
heart palpitations, and constant joint pains

Posture
and climbing' and
Every activity, body movement like walking, standing, bending
good posture is essential for
running, is affected by posture. Experts say that having a
good health.
posture is the position in which the body holds while standing' sitting, or lying
supposed by the right amount
down. Good posture is the correct alignment of body parts
of muscle tension against gravlty'

Benefits of Good Posture

1. It keeps krones and joints in correct alignment so that the muscles are being used

ProPerlY.
2. [t lessens t]re stress on the ligaments holding the spinal joints together- Prevents
backache and muscle Pains'
3. It prevents muscle fatigue. Muscles can work efficiently and use less energy'
4. It contributes to good appearance; projects poise, conf'tdencc and dignity'
5. lt helps prevent muscle strain, back and muscular pain, and overuse of muscles'
2l
 6. It contributes to looks and makes one feel more confident.

Consequence of Poor Posture

1. Poor posturg can lead to excessive strain.
2. Muscles are prone to injury and back pain.
3. Lead to alteration in bone and soft tissues.
4. It can affect the position and function of the vital organs, mainly in the abdominal
region.

Causes of Poor Posture

i. Incorrect sitting position
2. Incorrect standing habits
3. Stress
4. Pregnancy
5. Abnormally tight muscles
6. High-heeled shoes.
7. Obesity
8. Weak muscles or muscle imbalance
9. Fatigue
10. Vision and hearing defects
I 1. Lack of exercise and poor nutrition

Body Mechanics
Body mechanics pertain to the position of your body when moving. Proper body
mechanics and proper posture can:
I . Align bones and joints
2. Reduce stress and injirries
3. Strengthen spine and muscles, and
4. Save energy and prevent muscle pain.
Experts reveal that there is a right and wrong wa-v to move- The hody and

28
Concept I Somatotypes of Body Builds (by: Kretschmer and Sheldon)
1. Pyknic Type / Endomorphs - a person with a broad head, thick shoulders,

large chest, short neck and a stocky.

2. Athletic Type / Mesomorph - a person with weli-defined musculature. long

legs, and powerful trunk and arms.

3. Asthetic Type / Ectomorph- a person with a thin, flat chest, poor

musculature, and one who displays an introverted personaliq'.
4. \splastic or Mixed type.

Body Types
It is the scientific categorization of overall bodv shape, and it is determined by a
combination of definite physical characteristics. Genes verify the body tvpe, and as a
result the body shape builds up from birth through adulthood,
Somatotyping, the system of classifuing the body types, depends on one's body
shape, The following are the benefits of somatotyping:
1. Helps the individual to evaluate the limitation of reducing or gaining weight.
2. Help out to decide the kind of diet and exercise to practice.
3. Can decide the right sport to select.

29
CHAPrER VIK BASIC POSIfiONS WIIERE MOST EXERCISES BEGIN

Standing Positions

1. Feet Together or Feet Parallel

The feet are about one (1) inch apart,
toes pointing forward. Arms at the
sides.

2. Stride Position t?
The feet are apart about 12 inches
wide. The stride may be wider than
12 inches. The weight of the body is
on both tbet and the trunk is at the
center. Arms are at the sides.
n
a
3. Lunge Position
Bend one knee. the other leg straight. .j$_ I
Weight on both feet. Hands on hips. //./,\
/,/
//l
l I
t/) I

V
4. Half-Knee Bend
*
Feet together, bend knees to about
45" 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
heels of the feet. fhe weight of thc
€=
body is on the balls of the feet.

30
Sitting Positions

1. Long Sitting Position

Sitting with legs extended forward,
toes pointed; trunk erect and hands
on hips.

2. Hook Sitting Position Ll

Sit on buttocks. bend knees close to
the body. Trunk erect, hands on shin
of the legs. h
3. Long Sitting Rest Position
Legs and toes are extended forward;
hands at the rear on the floor. Elbow
and body straight.

Tuck Sitting Position

1t..,

q
Sit on buttocks, bend knees close to
body; round back so that the fore-
head and the knees are in contact:
hold slrin of legs.

Stride Sitting Position

Sitting on buttocks, spread legs
apart, trunk erect, hands on thighs.

32
 Side Sitting Position
Sitting on buttocks, bend right leg at
the back about 90" angle, the other
leg extended diagonally forward

7. Hurdle SittingPosition
Sitting on buttocks, bend right or left
leg in front; other leg extended
sideward. Hands on knees.

Heels Sit (ae

l't
From kneeling position, sit on the
heels of the feet, toes pointed. Hands
on hips.
&
9. Cross Sitting

10. Frog Sitting or Tailor Sitting

JJ
Kneeling Positions

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-lmeelingPositionR[fttorfe,ft
Kneeling on riglrt loree, left in hlf-
krreeling position in fronl Hads on hips.

4. Kneeling Position One Leg

Extended Sideward
Kneeling on one leg, the other
extended sideward, forward or
backward.

34
Lying Positions

1. Back or Supine Lytng Position

Lying on the back, the body is well
extended, arms overhead, toes pointed.

2. Front or Prone Lying Position

Body is well extended and in front of
the body in contact witli 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 other hand bent close to chest
palms on floor. Toes pointed.

4. Hook Lying Position

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 fbrehead, hold shin of
legs.

:)
Arm Support Positions

1. Supine or Back Arm Support

From a long lying position, lift the

body with straight arms support.

Body, legs, and toes are well
extended in one straight line

Prone or Front Arm Support

From a tiont lying position, lift the

body to front arms support. Body,

legs and toes well extended and are
in one straight line.

Side Arm Support

The body is supported with the right
or left arm; the body is well
extended.

36
Four-Base Positions

1. Dog Stand Position

From a kneeling position, place the
hands on the floor, elbows straight,
toes pointed; the knees and hands are
'L!:f--
the base of support.

2. Bridge Stand Position

From a hook sitting lift the trunk.

legs and arms in a right angle with
the trunk.

Hand Positions

1. Hands on Waist
Place hands on waist, fingers
pointing fiont, thumbs pointing
backward.

2. Hands on Chest {.r

.----<D-
With palms facing down, thumbs
touching the chest, elbows in line

j'.
with the shoulders.

Hands on Shoulders
Bend arms from the elbow, finger
T
ff
tips touching the shoulders, elbow in
line with the shoulders, rib cage
lifted.

3t
 4. Ilands on Neck
Bend arms fiom 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.

Arm Positions

Arms For-ward
Raise arrns fbrward with palm,s

facing each other. Hands in line with

the shoulders, elbow slightly
extended.

, Arms Sideward
Raise arms sideward, palms facing
down, finger tips in line with the
shoulder.

3. Arms Upward
Raise arrns upward, palms facing
each uther, eltrorvs touching the ears-
the whole arm is in linb with the
body.

38
4. Arms Oblique Positions

n.4
,.\

llri
,h
ii \L 1ii
{-ir_r

forward backward sidewmd

downward downward downward

5. Arms in T-Positions

T-Position Reverse T-Position

39
CHAPTER YIIL STUNTS

What is a Stunt?
Stunts are activities in the form of play that test one's self on flexihilit-"-. agility, balance,
coordination, strength and endurance.
Stunts can also be activities that serve as conditioning exercises and can also be an
inffoduction to some gymnastic skills and tumbling skills'

Types of Stunts

1. Individual Stunts - These are sflrnts performed by only one person

2. Dual Stunts - are stunts performed by two persons

3. Group Sfunts - are stunts performed by 3 or more persons

4. Combative Stunts - are stunts rvhere two per{brmers or mor* fight each other showing
strength, balance, agility and endurance.

The Stunts
A. Individual Stunts
1. Turk Stand
In cross sitting position, with the anns
front of the body clasping the elbr

stand without breaking the hand clz

and the leg crossed. Do this seve

times.

2. Rocking Chair

ffiu
ln tuck sitting position, roll on back until
the buttocks are up. Return to tuck
sitting position. Do this several times.

40
J. Prone Rocking
Grasp the ankles in rear with the hands,
arch back, and head uP. Rock forward
and backward.

4. Ankle Hold Walk

Hold the ankle, 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. _ !__i..

6. Egg Rolt or Tuck Roll Sideward

From a tuck lying position, roll sideward
without breaking the tuck position.

7. Log RoIl
From a supine lying Position ht

left with the body, arms and

relatively straight.
8. Human BalI
From a frog sitting position. hold the fbet
so that the arms are between the knees-
In tuck position, ro11 on the right side
continue on the back to the left side and
come up to original position.

41
9. Jump to Full Turn: (JumPingJack)
From a half-knee bend, jump in air at the
in air as the bodY is
same time turn
suspended. End facing the same
diregtion.

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 tloor in fiont of the knees, push with the feet so
that the buttocks are lifted in rear. The weight of the body is on the hands-

S.P. Action
l2.La;me 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.

42
13. Frog Jump
From a squat position, hands on floor: junrp fo-,o'2t6 as fat 3< voll can; end in the
squat nosition-

14.Inch Worm
From a front afin support, walk on feet towards the hands with the knees straight.
Then walk with the hands forward to front arm support'

I
I
2f
+, t'

15. Crab Walk

From a bridge stand position, walk on hands and feet alternately tcwards the head-

ffi" AT 43
 16. Hip Walk
From a long sitting position, hands on neck, u'alks on buttocks fbrw'ard or backrn'ard.

B. Dual Stunts
1. Wring the Dish Cloth
a. Partners face each other andjoinhands-
b. Raise one joined hands while the other is lowered'
c. Tum under the raised hands and end in a back to back po-sition,
d. Continue the turn to face each other again. Do this fast and several tirnes.

2. Chinese Get-up
a. I-ong sitting position, partners stay back to back woth elbows lockecl'
b. Bend right knee then bend left knee, push against each others back to stand- Go
down to original Position.
 M ,-Bfi-

See-Saw
a. From a hook sitting position, partners feet together and holds each others hands.
b. One partner goes to lying hook position and other partner stands to bend forward.
c. Repeat with the other partner.

45
 Jump Over
a. One partner stands with hands on
knees, trunk bent forward.
b. The other partner jumPs over
back ofthe bent partner.

C. Group Stunts
a. Walking Chair
b. Merry'- Go - Arcrund
c. Skin r-he Snake

D. Combative Stunts
a" Rooster Fight
b. Indian r+.restle
c. Tug of War

46
 strength of the arms and flexibility
of
_ in gymnastics that requires sufficient
Tumbling is a skill
stunts and sk*ls wi, herp the
performer
Mastery of the fundamental
almost all parts of the body.
execute the tumbting skills
with ease and grace'

Tumbling skills: Forward Roll

a. Tuck Forward Roll
Position
b. Forward Roll from a lunge
c. Straddle Forward Roll
d. Pike forward Roll

References:

l.PhysicalEducationl_FoundationofPhysicalFitness,ACollegeWorktext
By:CandoJeanMarieD'Etal20l0MutyaPublishingHouse
2.PhysiclEducationl_AWorktextfortheTeriaryLevelsecondEdition
Publishing House
By: Eviza Jose A' Et'al 2010 Mutya

3.PhysicalEducationandHealth_AWorktextforCotlegeStudents
By: Salve Andes - Favila et al 2017 PE Department PNU

4.PhysicalEducationHandbookRy:PazCieloA.Belmonteetall9T0
1990 Rex Book Store
5. Gymnastics Book By: Clarita P' Dinoso
al 1993
6. Personal Fitness By: Charles S' Williams et
Tahiie Anclin i t)86 Rex flook store
7. Aerobic f)neing for Fitness and Fun By: cannen
S.PrinciplesandMethodsofAdaptedPhysicalEducationBy:ArmhelnretallgT3

t.,

Prepared bY:
' E..

Melane Martin Fernandez

Instructor

47