Physical Education

Physical education, also known as Phys Ed., PE and in some Commonwealth countries as
`Module 1 physical training or PT, is a class that pupils are required to take at school. It is taken during
Grade level: primary and secondary education and encourages psychomotor learning in a play or
Subject: movement exploration setting to promote health. 

Physical Health
 is defined as the condition of your body, taking into consideration everything from the
absence of disease to fitness level. It is critical for overall well-being, and can be affected
by: Lifestyle: diet, level of physical activity, and behavior (for instance, smoking);

Proper Etiquette
Etiquette is a code of polite conduct.
If you practice proper etiquette, you are less likely to offend or annoy people and you may
even charm them.
Safety
is the state of being "safe" condition of being protected from harm or other non-desirable
outcomes. Safety can also refer to the control of recognized hazards in order to achieve an
acceptable level of risk.

Content Performanc Learning References

Content Standard e Standard Objectives
Health- Demonstrates Leads fitness 1. Differentiate Phoenix:
Optimizing understanding events with Aerobic from Fit For
Physical of fitness and proficiency muscle bone Life-
Education exercise in and strengthening SS194BW
(H.O.P.E) optimizing confidence activities Link:
Exercise for one’s health resulting in 2. Justify how Authors:
fitness as a habit independent to optimize Ryan C.
A. Aerobic pursuit and in the energy Gialogo
B. Muscle influencing systems for and
bone others safe and Richardson
strengthenin positively improved C. Gialogo
g performance
activities
 Instruction: (example: Write your answers on a 1 whole
sheet of paper (Provide additional sheet if necessary. )
Proper Etiquette and safety in the use of facilities and
etc.etc. (About learning module)
equipment
Optimization of Energy System
Energy comes from what we eat which1. Take care in using facilities and equipment
are in the form
(Halungan ang paggamit sang pasilidad kag kagamitan)
of:
1. Carbohydrates- our muscles live and store carbohydrate
2. Only in that you already known how to use.
use equipment
(Gamiton mu lang ang mga kagamitan nga imu nahibalu-an)
what is known as Glycogen. - is used as fuel by the body when
it is broken down a glucose. 3. be alert and aware the training area
(Dapat mag alirto kag may paghalung sa lugar nga gina triningan)

4. In performing exercises and movement in general, practice

good position of body form first.
(Sa pag ubra sang ehersisyo kag maghulag sa kabilogan dapat mag
praktis una sang ma-ayo nga porma sang position sa imung lawas)
2. Fat – it serves as insulation for the body to prevent heat
loss. 5. Bring back all equipment in place after use
(Ibalik ang tanan nga kagamitan sa lugar kung diin nimu ging kuha)

6. Do not hug the equipment

(Hindi pag hakusun ang mga kagamitan)

7. Return the equipment properly, or leave the venue clean

(Ibalik ang kagamitan sa husto kag baya-e ang lugar nga malimpyo
)

3. Protein- used for the repair and growth of8. Check yourself- practice proper hygiene and clean.
body tissue
(Tan-awa ang imu kaugalingun sa pag praktis sang ma-ayo kag
Health Behaviors, Health Risks factors, and Physical Activity
malimpyo nga lawas)
(PA)
Activity: 1 (about history and Proper not loiter aroundHealth
9. DoEtiquette Behaviors:
the venue or hang on the equipment.
(Hindi
and safety in the use of facilities and equipment mag tambay sa palibot 1.
sangEating
lugar Behavior- proper
kag hindi pag nutrition,
isab-it ang choice of food
mga kagamitan) 2. Sleep- rest, sleep and relax
10. Remember to be nice.
( ika-ayo gid and dapat natun tanda-an)
 3. Stress management
4. Post –traumatic stress- caused by an unnaturally traumatic
experiences, leading to the disruption of a person’s ability to cope
and function effectively.

Chronic Stress- occurs someone experiences repeated and

continuing demands that inhibit the person’s function.
Health Risk factors:
1. Family history
2. Cigarette smoking
3. Hypertension (high blood)
4. Hypercholesterolemia (high cholesterol count)
5. Impaired fasting glucose levels (high blood sugar)
6. Obesity
7. Sedentary lifestyle (Physical inactivity)  How to set FITT goals based on training principles to achieve and/or
maintain HRF.
7. Physical Activity Performance - Directly related to OVERLOAD PRINCIPLE-relies on the premise that to
eating behaviors, rest, sleep, and relaxation, stress improve, the muscles must produce work at a level that is higher
management, and health risk factors. than its regular workload.
1. Frequency-refers to how often the exercise is done.
8. How to Self-assess health-related Fitness (HRF) 2. Intensity- refers how hard the activity or exercise is.
1. Body composition (Body Fat Percent) - refers to 3. Time- refers to duration or how long the exercise will
the ratio between lean body mass and fat body take.
mass. 4. Type- refers to a kind of activity or exercise.
2. Muscular endurance- measures muscular
 13. Sport and Leadership Development: the role
sport can play in more ways than you think
Wider benefits of sport • Volunteering •
Personal experience

1. Wider benefits of sport  How to observe personal safety protocol

1.1 Educational attainment
1.2 Sociability and interpersonal skill
development
1.3 Dealing with setbacks
1.4 Building confidence
1.5 Dealing with authority and following
1. Dehydration- loss of fluid occur in exercise through
sweat, breath and urine.
2. Overexertion- form of any exercise greater than the
capacity of an individual to handle.
3. Hypothermia- training in a cold environment, condition
 cardiovascular endurance: however, any health issue in
order to organize a fitness event:
1. Identify a goal, target, or health issue to address.
Normally, fitness events try to address health
concerns such as weight management or
obesity. It is important to have a target in mind
in order to plan for a proper activity.
2. Do your research.
Having a health concern in mind, do your
research and learn the basic terminologies and
aspects of that area. If the concern is obesity,
foe examples, learn or review about such
concepts as eating habits, health risk factors,
Body Mass Index the measure of body fat based
on height and weight and so on.
3. Identify a location or venue.
How to organize a fitness even for a target health issue or Having in your mind your health concern and
Concern being familiar with your topic or issue, you will
A fitness event can come in the form of a short, single now plan for an activity. One of the major
training or exercise session extended over a period of time, concerns for any event or activity is venue. You
to a full blown event with many participants such as fun will need to secure a venue for the event. For
run or marathon. The most common health target is for fitness activities, court, multipurpose halls,
swimming pools, function hall, or even streets
 and pedestrian lanes, can be utilized for
activities. Just be sure to have these venue
reserved for such activities.
4. Build your team.
Identify members of your team and give them
different tasks. You are the team leader but you
must not do everything on your own. Learn
how to delegate tasks for efficiency and
economy.
5. Documentation
Before, during, and after the event, it would be proper
to have documentation. This come in the form of pictures,
videos, and written records.
Warm-up, Stretching and cool down Routine
In order to avoid injuries and to prepare the muscles and
joints for physical activity, a proper warm-up and stretching routine
must be performed prior to exercise.
Types of warm-up
There are three types of warm-up:
Passive Warm-up -is when one elevates body temperature
through the use of heat packs or hot showers
General warm-up- involves light movement of major muscle group,
and it increase the heart rate deep joints fluid, blood flow and
perspiration.
Specific warm-up- also helps the exerciser prepare mentally as the
warm-up movement serve as practice for the actual techniques or
moves to be performed.
 Hand back elbow pulls
Hand at side elbow pulls
Horizontal arm swings
Vertical arm Swings Arm circle (Both direction)
Shoulder Rotations
Wrist inward
Wrist upward
Wrist Downward
Wrist forward pronated
Wrist supinated
Wrist one hand rotation
Straddled back stretch
Side bends
Forward bens
Hip-hop rotation
Back stance forehead to knee-toes down
Head Rotation (Face left the right)
Sideward neck bends (Left right)
Forward and backward head bends (forward and backward tilts)
Neck circumduction (Half circle backward, half circle forward) Back stance forehead to knee-toes up
Bow and arrow Is a measure of student’s level of the fitness regarding several
components? It is important to perform the PFT before the start of
Gecko stretch
an exercise program and at its culmination.
Kneeling hip stretch
Wall push
Test Items Components Tested
Foot circles
Quad stretch Standing long jump Leg strength and power
Sitting toe reach one leg bent to reach Bent-knee curl ups Abdominal strength and endurance

Figure for toe reach Push-up (Male: Regular) Arm strength and endurance

Push-ups (Female: on knees) Arm strength and endurance

Both legs bent (Downward push)
50 meter sprint Speed
Both legs bent (forward stretch
Shuttle run Agility
One hand to touch
1000 meter run Cardio-respiratory endurance
Spread a leg bent fore forehead to knee Three minutes step test General endurance

Spread legged forward stretch Sit and reach Trunk flexibility

The physical Fitness Test (PFT)

 Content Performanc Learning References
Content Standard e Standard Objectives
Aerobic and Demonstrates Leads fitness Phoenix:
Muscle and understanding events with Fit For
Bone of fitness and proficiency Life-
Strengthenin exercise in and SS194BW
g Exercise optimizing confidence
one’s health resulting in Authors:
as a habit independent Ryan C.
pursuit and in Gialogo
influencing and
others Richardson
positively C. Gialogo
Module 2
Aerobic Exercise
Is a physical activity performed with moderate intensity, with a lot
of repetitive movements done within a long period of time.
Benefits of Aerobic Exercise
With a good Aerobic exercise program, a student will have:
1. Increased maximal oxygen consumption
2. Improved cardiovascular function
3. Improved cardiorespiratory Function
4. An increase of blood supply to the muscles and
an increase in the ability to use oxygen
5. Lower heart rate and blood pressure with
moderate exercise
6. Lower levels of blood pressure (for people with
high blood pressure)
7. An increase in the threshold for accumulated
lactic acid
8. An increase in HDL cholesterol (Good cholesterol)
9. An improvement in glucose tolerance and a
reduction of insulin resistance
10. A decrease in blood triglycerides
11. A reduction of body fat
Muscle-and Bone- Strengthening exercise
Are exercise that, while at the first half of a person’s life, will
produce increase in both muscle and bone strength. Continued or
executed at the latter part of a person’s life (After 35 years of age
and older), these exercises serve to stop or Slow down the
weakening or loss of muscles.
Benefits of weight bearing
1. Gain an increase in muscle strength
2. Strength tendons in muscles strength
3. Gain a potential improvement in range of motion of joints
4. Have a reduction of body fat and an increase in lean
muscle mass
5. Potentially have improved blood pressure levels
6. Gain positive changes in level of blood cholesterol
7. Gain an improvement in glucose tolerance and insulin
sensitivity
8. Gain overall strength, balance, and functional ability
 Push-ups-
The body is lowered until the chest is approximately one first off
the ground. The body is then pushed off the ground to return to its
original position.
Various Locomotor Movements
Supermans-
From prone position, lift both arms and legs. Do not bend the legs;
Movement is changing your position within given space. then lower arms and legs without relaxing on the ground.
Locomotor movement is a movement that allows you to travel Crunches-
from place to another place
From supine position, with legs bent and arms crossed in front of
the chest lift head and shoulder up.
Eight (8) Kinds of locomotor Movements: Side Crunches-
Walking- A set of steps With legs together and bent, lie on the side extend the arm close to
Running – just like a walking the ground 30 -45 degrees from the body as support or balance.

Hopping- Launching off one foot, landing on same foot Squats-

Jumping- Launching off one feet, landing on same feet From an upright position and arms and hands crossed in front of
chest or up.
Skipping- walking then hopping on the same foot in one motion
Leaping - launching off one foot, landing on other foot
Galloping – leaping continuously, almost like a run
Various Axial movement and dance steps for Aerobic Routines
Sliding- moving smoothly
-Combinations of arm and leg movements make aerobic routines
*Legs Movement*
Five (5) strength Training Exercises
1. Basic
2. V – step
3. Alternative basic
4. Alternative v-step
5. Knee Lift
6. Alternative Knee lift
7. Hamstring Curl
8. Alternative Curl
9. Kicks
10. Alternative kicks
11. Side lift *Arm Movements*
12. Alternative side lift 1. Bicep curls
13 Hip lift 2. Alternative Bicep curls
14. Alternative hip lift 3. Hammer Curls
15. Lunge 4. Triceps Kickbacks
16. Turn step 5. Low row
17. Straddle down 6. Upright row
18. over the top 7. Frontal raise
19. Repeaters 8. Lateral raise
20. corner to corner 9. Frontal pull
10. Overhead pull Sports, by nature, is made up rules these rules are put in
place for several reasons.
11. Arm Circles
First: put up in sport to secure safety.
12. Shoulder Punch
Second: set up for a sport or game to be playable.
13. Overhead press
Third: exist so that sport is marketable.
14. Pec Press
15. Double side out
Individual sports- the student can engage in the sport without the
16. Slice
direct need of counter player.
Dual sports- that need two players or sides
Team sports - differ in individual and dual sports then are played
within a specific duration of time.

Individual, Dual, and Team Sports

Nature of different Sports Activities
List of individual and dual Sports
Sports is a part of human civilization. In the past people or whole
armies would do battle with each other causing hundreds of death Athletics
Benefits in sports 1. Track events: running variations
There are several benefits of engaging in sports. One is 2. Field events: jumping throwing variations
learning how to set goals, as well as collaborating with others in
order to attain such goals.
Rackets Sports
The nature of sports
Rackets Sports: Badminton, Table Tennis and Lawn Tennis
Rackets sports
 - Sports are characterized by the use of an implement to 7. Not returning the ball
valley an object over to the other side of the court over a 8. Touching the table with the free hand
net 9. Unsuccessful service

1. Badminton
Is a sport very much like tennis, and is played using rackets 3. Lawn Tennis Or tennis- has been made the reference of
specific for that sport. other sports such a tale tennis and badminton because its
A shuttlecock or a feather cork -acts as missile that is rallied popularity
back and forth over a high net.
The racket – can be used with a lot of wrist movements, as
the material is light
2. Table tennis
Sometimes called “Ping pong”, is played on a table with a net
at the middle, volleying ball using rackets or paddles
(Sometime called bats)

Points are awarded on any of these situations

1. Ball bounces twice
2. Ball not hit after a bounce on one’s side
3. Ball Bounces on one’s side after hitting Philippine indigenous sports and games
4. Hitting a ball before it bounces on one’s side
Arnis
5. Hitting a ball twice
Is the phillipine indigenous martial arts, most popularly
6. Ball touches anything other than the paddle
known as stick-fighting.
Mga laro ng Lahi
1. Patintero- involves two opposite teams, with one team
preventing the other from coming through
2. Palo sebo- climbing bamboo pole
3. Sipa- game played with thelead washer fitted with straw
rope for aerodynamics using kisck, elbows, and knees
4. Pityaw (syato) a short stick and longer stick, being hit
together in different stages
5. Luksong Tinik or lubid involves leaping over hands and finger
or ropes
6. Luksong baka- leaping frogging over someone who is varying
position.
7. Piko- series of skips and hops over lines dawn on the ground
Life Skills and activities
Are grouped together due to a common set skills and activities a
man need in the primitive setting, but those skills are still relevant
today
1. Aquatics (Navigate on water)
2. Mountaineering (Navigate on land)
3. Martial Arts/ Self defense (Protecting self)
4. Recreation (eliminate idleness)
Track and fields
Athletics is compose of sports involving walking runni9ng, jumping
and throwing. It is actually a group sports, or event, divided mainly
in what known as” track and field”
Track events- are different kinds of races, from the 50 meter sprint
to the distance races that require endurance.
Fields events- are comprised of jumping and throwing events these
are held inside track oval.
Jump- consist of the long jump, the triple jump, high jump and pole
vault
Long jump- is performed with a single jump, landing on the pit sand
that is designed for that purpose
Triple jump- also makes use of the pit of sand for landing the
combination for the triple jump is the hoop-step jump.
High jump- and the pole vault, landing surface is a pad cushioned
with rubber foam
Throws- consist of throwing of hammer, discus, javelin, and shot
put
-
Dance- Is an expression of the body, following rhythmic patterns
and accompanied by music.
6 different forms of dances
A. Traditional Dance- are dance of indigenous communities that
show cultural.
B.
C. Modern and contemporary dance- is a development that is
less formal the classical ballet and incorporates the strong
legwork and balance of ballet and the trunk movements of
modern dance

D. Ballroom – dace are comprised of number of different dances

these includes the waltz, Polka, Tango, foxtrot, rumba,
quickstep, pasodoble, samba, mambo, cha cha and dive

E. Cheer dance as name implies is a combination of cheering

and dancing
F. Hip-hop dance- it is usually associated with rap, music a form
of chanting or poetry delivered.
G. Festival -Are seen during celebrations or fiestas