4 GENERAL OBJECTIVES OF PHYSICAL EDUCATION

 To develop the movement potentials of each individual to an optimum level.

 To develop a basic understanding and appreciation of human movement.
 To develop and maintain the optimal physical fitness and productivity of the
individual.
 To develop skills, knowledge and attitudes active participation engagement in
varied fitness activities.

5 THE SPECIFIC OBJECTIVES OF PHYSICAL EDUCATION

 Physical Development

Through the carefully selected physical activities an individual who participates actively will
develop and maintain good healthy and optimum level of physical fitness.
 Social Development

Physical education provides more than just exercise for students. Students learn
communication skills and how to collaborate together as a group.
 Emotional Development

Through physical education activities the students gradually learn to manage their selves and
acts wisely with courage when exposed in stressful and emotional situations.
 Mental Development

Through physical education activities the learners acquire knowledge and understanding of
rules and strategies of the games, sports and dance instructions. Varied activities in physical
education help the student’s development their ability to analyze body movements, skills and
game situations.
 Spiritual Development

Integrated efforts by health and physical education programs can highlight the importance of
spiritual concepts like critical awareness, contemplation, purposeful living, nature, acceptance,
transparency, awareness, tolerance, resiliency, experience, community, and the critical role of
the body, mind, and spirit to holistic health.

5 THE PURPOSE OF PHYSICAL EDUCATION

 To involve the learner in a wide range of movement, knowledge and skill-building
experiences.
 To contribute to the learner’s growing value system and his/her development of
responsible attitude and behavior essential to a healthy lifestyle.
 To promote understanding of and appreciation for the differences among people in
physical activity settings.
 To develop the habit of regularly participating in physical activity as part of health-
enhancing personal fitness plan.
  To expand options for wise use of leisure time.

10 COMPONENTS OF PHYSICAL FITNESS

There are ten recognized general physical skills, and they are all practiced regularly with Cross
Fit. You are as fit as your competency in each of these ten skills.

1. Cardiovascular / respiratory endurance – The ability of body systems to gather, process,

and deliver oxygen.

2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.

3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility – The ability to maximize the range of motion at a given joint.

5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum
force in minimum time.

6. Speed – The ability to minimize the time cycle of a repeated movement.

7. Coordination – The ability to combine several distinct movement patterns into a singular
distinct movement.

8. Agility – The ability to minimize transition time from one movement pattern to another.

9. Balance – The ability to control the placement of the body’s center of gravity in relation to its
support base.

10. Accuracy – The ability to control movement in a given direction or at a given intensity.

CATEGORIES OF PHYSICAL FITNESS

A. HEALTH-RELATED PHYSICAL FITNESS

-consists of components of physical fitness that have a relationship with good health. The
components are commonly defined as:
1. CARDIO-RESPIRATORY ENDURANCE

-The ability of your heart, blood vessels, lungs, and blood to deliver oxygen and nutrients to all of
your body's cells while you are being physically active. To improve your cardio-respiratory
endurance, try activities that keep your heart rate elevated at a safe level for a sustained length
of time such as walking, swimming, or bicycling. 
2. MUSCULAR STRENGTH
-It is the amount of force that a muscle can apply in a given contraction. The key to making your
muscles stronger is working them against resistance, whether that be from weights or gravity. If
you want to gain muscle strength, try exercises such as lifting weights or resistance exercises.
3. MUSCULAR ENDURANCE

-is the ability of the muscles to keep working (contract) over a period of time. When most people
think of muscular endurance they think of things like running and cycling. The fact is, muscular
endurance is important to almost any  activity that requires any use of physical strength and is
one of the more important aspects of physical fitness and performance.
4. FLEXIBILITY

-The ability of the joints to move through their full range of motion.
5. BODY COMPOSITION

-refers to the ration of lean body tissue (muscle & bone) to body-fat tissue. A person's total body
weight (what you see on a scale) may not change over time. But the bathroom scale does not
assess how much is lean mass (muscle, bone, tendons, and ligaments). Body composition is
important to consider for health and managing your weight. To improve your body composition
all the health-related components of fitness and good nutrition are critical. Keep in mind that
nutrition impacts exercise, and exercise impacts nutritional needs. Learn how to eat healthier
without eliminating all the important food groups, instead learn to pick all natural and nutrient-
dense foods. The right energy will help your body with maintenance functions, improve your
physical work, and help your body rebuild and repair after a strenuous workout.

B. SKILL RELATED COMPONENTS OF 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 it’s your body only!

BENEFITS OF PHYSICAL FITNESS

 Vitality- muscle is basic for all body action. They increase in strength with activity
and deteriorate from lack of it. Fit muscles useless energy to perform the same task,
leading to increase in vitality.
 Posture- a physically fit person is able to maintain his general posture alignment
better than one with weak musculature
 Relieves low back pain- lack of physical activity has found to be the major cause
for some cases of pain in the lower back. Most adults who suffer from low back pain
are relieved of this pain by exercises that strengthen their back and abdominal
muscles.
 Retards Ageing Process- continued participation in regular exercise of the proper
amounts is of considerable value in postponing the deterioration that usually takes
place as a person grows old.
 Physical Fitness and Ability to Meet Emergencies- the body that is accustomed
to only sedentary living can usually operates affectivity even through it is operating at
near maximum effort.
 Neuromuscular Skills- the smooth, efficient coordination of the muscular system
is improved as a result of regular participation in physical activities.
 Relaxation- over active minds, in under active bodies often need physical outlets
for accumulated emotional  and muscular tensions that seem to be relieved by action
of the skeletal muscles/
 Improvement of Personality and Social Skills- participation in games a sports aid
in improving the personality and in developing the desirable social skills.
  Mental Fitness- because of the mental and physical relaxation that often results
from physical activity, regular exercise was taught in many to be considerable value in
adding the mental processes to function with increased efficiency.
 General Health- the physically fit person usually possesses a high degree of
general resistance which enable him to successfully avoid such minor illnesses.

Module 3

Based on DepEd Physical Fitness Test Manual, physical fitness test is a set of activities aimed at assessing
one's level of physical fitness. It covers two components such as skills-related and health-related fitness.
Each component includes different tests and specific testing procedures. There are some tests
administered worldwide but the test preference considers time efficiency in the administration, simplicity
of the procedures, practicality of the tests, and availability of equipment.

The Ruler Drop Test

The purpose of this activity is to measure reaction time, hand-eye quickness and attentiveness.

Sit and Reach

This simple test is designed to measure the flexibility of your hamstrings and lower back. The sit
and reach test has long been used as a test to represent a person's flexibility

Vertical Jump Test

The purpose of this activity to measure the leg muscle power

Hexagon Agility Test

This is a test of the ability to move quickly

Push-Up
The push-up fitness test measures upper body strength and endurance.

Stork Balance Test

The purpose of this activity is to assess the ability to balance on the ball of the foot.
Alternate Hand Wall Toss Test
The purpose of this activity is to measure hand-eye coordination

Unit 2 Module 4

Gymnastics is a sport of the future, which, nonetheless, enjoys a long heritage and preserves an
ancient tradition of demonstrating exactly what a person is capable of. Gymnastics involves the
performance of exercises, on or with an apparatus, or a partner, requiring physical strength,
flexibility, coordination, power, agility, grace, balance and control. Gymnastics is one of the
oldest Olympic sports and one of the World’s most popular sports. Moreover, it is one of the
most inclusive sports where male or female, young or old, able-bodied or disabled can take part.

The term ‘gymnastics’ is derived from the Greek word ‘gymnos’, which means to exercise
naked , as athletes in ancient times exercised and competed without clothing. At that time, the
main goal of gymnastics was to prepare strong and capable soldiers for war. However, there was
a clear emphasis placed upon the physical preparation of the body when the well-developed
physique of the gymnasts became an object of admiration and adoration. Many writers on
education have valued gymnastics from the point of view of health and advocated the benefits
of gymnastic exercise for the body. During its development, gymnastics gradually moved away
from preparation for war towards entertainment in the form of competitive sport.

The sport is a complex combination that involves physical strength, flexibility, power, agility,
coordination, grace, balance and control. Out of all the different disciplines, competitive artistic
gymnastics is the most well-known, but the other forms of gymnastics, including rhythmic
gymnastics and aerobic gymnastics, have also gained widespread popularity.

Artistic gymnastics

The most popular and widely-practised form, artistic gymnastics is divided into women’s and
men’s gymnastics. Women compete on four events: vault, uneven bars, balance beam and floor
exercise, while men compete on six events: floor exercise, pommel horse, still rings, vault,
parallel bars, and high bar. The sport consists mainly of the use of various gymnastic apparatus,
as well as the use of the floor for different exercises.

Rhythmic gymnastics

Rhythmic gymnastics is the performance of various gymnastics moves and dance exercises to
music, with or without various gymnastic apparatus. Only women compete in the sport, which
combines elements of ballet and gymnastics in the performance of five separate routines with
the use of one of the five apparatuses: ball, ribbon, hoop, clubs and rope. There are also group
routines consisting of two to six gymnasts, performing with a maximum of two apparatuses of
their choice.

Aerobic gymnastics

Aerobic gymnastics, also known as sport aerobics, involves the performance of routines by
individuals, pairs, trios, or groups of up to six people. These routines typically emphasise
strength, flexibility and aerobic fitness, rather than acrobatic or balance skills. Routines typically
lasting 60 to 90 seconds are performed on floors, without the use of other apparatus.

BODY MOVEMENTS

The body movements are classified into the following types.

AXIAL or NON-LOCOMOTOR MOVEMENTS

The movements are done by a part or several parts of the body in a stationary place. These
movements include the following:
 Bend or Flex – a movement which is done by moving the body or part of the body around
a wide axis.
 Lift or raise – a movement which is done by elevating apart of the body or the whole
body to a desired level.
 Stretch, extend, or straighten – the lengthening of the body part.
 Twist - moving the body around a point.
 Circle – moving a body apart around a point.
 Swing – a continuous movement of the body from one point to the other.
 Turn or rotate - the changing of direction to move around an axis.

LOCOMOTOR MOVEMENTS

These are movements which bring the performer from one place to the other. These include the
following movements.
 Walking – a series of steps in any direction.
 Running – a walk with longer strides with the pushing off the feet to suspend the body
momentarily in the air.
 Hopping – a movement done by a spring on one foot and landing on the same foot.
 Skipping – a step and a hop with the same foot in one count.
 Leaping - a spring of one foot and landing on the other foot.
 Jumping – a spring on both feet and landing on one or both feet.

 The following are preparatory movements to locomotor movements.
 Point – to touch the floor with the toes and with the knee well extended.
 Step – to transfer weight from one foot to the other.
 Place – to touch the floor with the whole of the foot with slight body weight on it
 Spring – to push off the legs in the air.