Module

In
P.E. 101- MOVEMENT
ENHANCEMENT

Prepared by: Mr. Charlon L. Oncenes

Faculty, School of Teacher Education
 MANDAUE CITY COLLEGE

Vision

As a learner-centered public institution, Mandaue City College envisions excellence,

innovation and success in education to inspire and transform lives to be responsible citizens and
will be prepared for a variety of post-graduation options.”

Mission

Provide relevant, equitable and quality affordable education and in the fulfillment of its
mandate, Mandaue City College shall:

(a) Design and implement programs which are at par with international standards using
appropriate technology for effective and efficient delivery of educational services;
(b) Ensure that higher education is accessible to all who seek it for continuing intellectual
growth, advancement of learning, research, development and community extension as
well as environmental conservation and protection;
(c) Produce graduates and professionals who are highly competent and recognized in the
local, regional, national, and international arena;
(d) Commit to moral ascendancy and probity, institutionalize transparency and accountability,
productivity and encourage participatory governance.

Goals and Objectives

1. To offer relevant and holistic education programs attuned to the social, cultural,
economic and developmental needs of the business and labor compliant with the
institutional, regulatory and accreditation standards.
2. To promote creative work through effective use of learning resources, research and
extension programs which are responsive to the needs of the community for people
empowerment and self-reliance.
3. To complement the academic program with qualified and competent faculty in the
areas of instruction, research and professional exposure that will ensure holistic
development of life-long learners equipped with skills and competencies relevant to
the workplace needs.

4. To provide adequate physical plant and facilities, integrated support services to

students using appropriate technology and learning resources sustaining safe,
functional and conducive environment for teaching, learning and working.
5. To administer the financial, quality assurance and resource allocation with probity,
strategic vision, accountability, awareness and management of risk, and effective
monitoring of performance through collaborative, sustainable, effective and efficient
participative governance of the institution and its stakeholders.
 SCHOOL OF TEACHER EDUCATION

Vision
As a learner-centered public institution, the School of Teacher Education envisions
excellence, innovation, competence, and success in teacher education program and to transform
lives of the future generations to be responsible citizens.

Mission
Provide relevant, equitable, quality and free teacher education program where the School of
Teacher Education shall:

(a) ensure that higher education is accessible to all who seek for continuing intellectual
growth, advancement of learning, research, development and community extension as
well as environmental conservation and protection and energy conservation;
(b) produce teachers who are highly competent and recognized through their exemplary
achievement in the local, regional, national, and international arena and will commit to
moral ascendancy and probity, institutionalize transparency and accountability, as well as
participatory governance.

Goals and Objectives

1. To offer relevant and holistic teachers’ education programs attuned to the social, cultural,
economic and developmental needs of the teaching community compliant with
institutional, regulatory and accreditation standards.
2. To promote creative work through effective use of learning resources in basic and tertiary
teaching which are responsive to the needs of the community for people empowerment
and self-reliance.
3. To complement the academic program with qualified and competent graduates in the
areas of basic and tertiary teaching that will ensure holistic development of their future
learners.

GRADUATE ATTRIBUTES

Facilitator of Learning – graduate of MCC-SOE takes on the responsibility of teaching knowledge in the
discipline as holistic process.

Critical Thinker – MCC-SOE graduate is able to deduce consequences from what he knows, and how
to make use of information to solve problems, and seek relevant sources of information to meet
current and emergent needs of society.

Adaptable – MCC-SOE graduate is willing to change in order to suit different conditions to meet
the needs of the given situation.

Environmental Advocate – MCC-SOE graduates will find their better solutions to environmental
problem and assume full accountability in protecting nature through advocacy or conservation
practices.
 MANDAUE CITY COLLEGE
School of Teacher Education
Don Andres Ave., Centro Mandaue City

Self-Instructional Module on Movement Enhancement

Charlon L. Oncenes
Faculty, School of Teacher Education

COURSE OVERVIEW

Semester: First Semester

Course Code: P.E. 101
Course Title: Movement Enhancement
Course Description: This course on movement enhancement enables the learner to
set goals, monitor one’s participation in aerobic and muscle- and bone-
strengthening activities to maximize every movement and constantly evaluate
how well one has integrated this into one’s personal lifestyle.
Credit Unit: 2 units
Pre-requisites:
None Module 1
Unit 1: FITNESS CONCEPTS AND PHYSICAL ACTIVITY
Unit 2: COMPONENTS OF FITNESS AND PHYSICAL ACTIVITIES
Unit 3: MFIT PRINCIPLES
Unit 4: PRINCIPLES OF TRAINING
Module 2
Unit 1: EXERCISE WORK OUT PLAN
Unit 2: LOCOMOTOR and NON-LOCOMOTOR
MOVEMENTS Unit 3: NUTRITION, HEALTH AND
EATING HABITS
Unit 4: POST FITNESS TEST
FACULTY PROFILE

Department: School of Teacher Education

Microsoft 365 Account: charlon.oncenes@mc-college.online
Contact Number: 09665439625
Virtual Consultation Hours: 8:00am to 11:00am, Monday
 COURSE GUIDE

The key to successfully finish this course lies in your hands. This module
was prepared for you to learn diligently, intelligently and independently. As
would-be- teacher, doing these would greatly help and prepare you to become a
great teacher. Aside from meeting the content and performance standards of this
course in accomplishing the given activities, you will be very proud of as a
responsible learner. The following guides and house rules will help you further to
be on track and to say at the end of the module, “I did well!”
1. Schedule and manage your time to read and understand every part of the
module. Read it over and over until you understand the point. Please note
that due to the problems on erratic internet connections and to be able to
cooperate with the government in observing the Community Quarantine
protocols, this course will be delivered asynchronously.
2. Study how you can manage to do the activities of this course in
consideration of your other modules from other courses. Be very
conscious with the study schedule. Post it in a conspicuous place so that
you can always see. Do not ask your course facilitator about questions
that are already answered in the guide.
3. Log in to the MCC-Learning Management System thrice a week. (if you
can log in daily, do so) and as scheduled to keep abreast of important
announcements, discussions and other class activities.
4. Do not procrastinate. Remember, it is not others who will be short-
changed if you will not do your work on time.
5. Before you start doing your tasks, read and understand the assessment
tools provided. Do not settle with the low standards; target the highest
standard in doing your assigned tasks. I know you can.
6. You are free to browse and read the different materials even prior to doing
the tasks in each unit of the module. However, you need to ensure that
you will not missed any part of the module and you will not be missed to
accomplish every activity in every unit as scheduled.
7. One week before the end of the midterm, you will be tasked to send back
through correspondence the accomplished and scheduled modules for
midterms to me. Make sure you will follow up with me through text or any
media available for you.
8. While waiting for my feedback of your accomplished modules, continue
doing the task in the succeeding units of the module that are scheduled for
the finals.
9. If needed, do not hesitate to keep in touch with me through any available
means. Remember, if there is a will, there is a way.
10. All course discussions will be conducted using the MCC-LMS once a week.
11. All the discussions are academic discussions, which mean that the
relevant academic conventions apply.
a. Your post should be composed of complete and grammatically correct
sentences. Do not use abbreviations and acronyms unless these are
introduced in the readings and do not write in text-speak. Avoid writing
in all caps.
b. Post appropriate and well-thought rejoinders. Avoid merely approving
or disapproving with your classmates and course facilitators. You need
to support your inputs in the discussions from reliable source. Do not
post uninformed opinions.
c. Read and analyze the contributions of your classmates in the
discussions forums. Respond appropriately and courteously. Always
use proper language.
d. Be polite and respectful arguing a point and in defending your
opinions. Do not be rude and do not make remarks that may be
construed as a personal attack. Refer to ideas/statements, not the
person. Remember that the objective of the academic discussion is to
develop your critical and analytical thinking skills apart from
contributing to the wealth of knowledge.
e. Do not post lengthy contributions. Stick to the point. Be clear what your
main point us and express it as concisely as possible. Do not let the
discussion stray.
f. Quote your sources in the online and offline discussions by mentioning
the last name of the author and the year. No need to use particular
style.
g. Protect your privacy. Ponder before you post. If you wish to share
something private, do it by email or private chat.
12. Do not plagiarized and do not patch write. Patch writing is still a form of
plagiarism. It refers to the act of making smack changes and substitution
to copied sources material (Merriam-Webster, 2020)
13. Follow the schedule of course activities. Always remind yourself of
deadlines. Read in advance. Try to anticipate possible conflicts between
your personal schedules and make the appropriate adjustments. Try your
best to inform yourself through any means your course facilitator for any
unavoidable delays or “absences” or “silences” of more than a week’s
duration or other concerns.
14. Note that our LMS is a virtual learning environment, not a social
networking site. Use recent and appropriate ID photo on your profile page
for proper identification.
15. Lastly, you are the learner; hence, you do the module on your own. Your
family members and friends at home will support you but the activities
must be done by you. As a student of Mandaue, we need to demonstrate
our core values of Meritocracy, Accountability, Neatness, Diversity,
Unity and Excellence.
16. To aid your learning this module is divided into six parts. These are as follows:
 This portions orients you with learning
Learning Compass outcomes for the learning unit
After the identification of learning outcomes for
Let’s begin! every unit, you will be given a task that leads
you to the key concepts to be discussed that
unit.
The activity will be followed by guide questions
We’re on our way!
that lead you to the concepts covered by the
lesson. Here, you will analyze what you have
done.
Let’s Dig Deeper Key concepts are discussed are discussed in
this section of the unit. These are things that
you need to think about and reflect on. In the
end there is a big idea which is highlighted.

How far have we gone? To check whether the given learning outcomes
are met, you are given another task to assess
the extent of understanding

Walk the extra mile Every unit is ended with suggested activities
for the enrichment of learning and further
application of what has been learned.
STUDY SCHEDULE

Week Topic Learning Outcomes Activities

MODULE 1 FITNESS CONCEPTS AND PHYSICAL ACTIVITY
UNIT 1 Components of Fitness
September 7-12 1. explains the importance Let’s begin:
of understanding health Defining the word fitness and the word
related and skill related component.
components of fitness
We’re on our Way:
2. enumerates examples of Answering the Pre-test about the 11
exercises to each of the components of
components of fitness fitness
Let’s Dig Deeper:
Introducing and discussing the components of
3. undergoes physical fitness
fitness test How far have we gone:
Giving 3 examples of exercises that can be done
using each component of fitness
Walk the Extra Mile:
Performing the physical activities under the
physical fitness test
 EVALUATION

To pass the course, you must:

1. Read the course readings and answer the pre-assessment quizzes, self-
assessment activities and reflection questions.
2. Participate the asynchronous online discussion forums quizzes.
3. Submit assignments and graded quizzes for Midterms and Finals
4. Submit projects
5. Do the Midterm and Final Examination
FORMATIVE ASSESSMENT ACTIVITIES
1. Read all course readings and answers the pre-assessment, quizzes, self-
assessment activities and reflection questions but your scores in the
quizzes will not be counted towards you final grade.
2. The reflection questions are designed to help you to critically analyze the
course reading for better understanding while the pre-assessment quizzes
and self-assessment activities are designed as a review management tool
to prepare you for graded quizzes and periodic examinations.
3. In doing your formative assessment activities, you can always ask the help
of your family.
4. The pre-assessment quizzes, self-assessment activities, and reflection
questions are required so you can take it anytime within the scheduled
days assigned for each unit.
EVALUATIVE ASSESSMENT ACTIVITIES
A. Quizzes and Examination
The two graded quizzes and periodical evaluation which are
embedded in your whole module must be answered guided by the
given evaluation tool. If needed, I will call you by phone for further
validation and verification purposes after checking your papers.
B. Extension of Learning and Final Project
There will be four extension of learning that will compromise the
final project for this course. The evaluation tools for these
assignments are all provided in the module.
Extension of Learning 1:
Extension of Learning
2: Extension of
Learning 3: Extension
of Learning 4: Final
project:
TECHNOLOGICAL TOOLS
To be able to accomplish all the tasks in this course, you will be needing the
following software applications: Word Processing, Presentation, Publication and
Spreadsheet. These are applications that are available in your desktop or laptops
that will not require internet connection for you to use them. All material activities
that will involve discussions on the use of net-based productivity tools in modules
will be video recorded and will be sent to you together with the printed modules.
You need to actualize how these are used when you will be given the chance to
have a net access. You may also access the Microsoft 365 prepared for you and try
to participate the discussion if the condition will allow.
Feedback system will be facilitated through text messaging: hence you
need to have with you a cellphone. If you need to call, or want to talk to me, send
me a message first and wait for me to respond. Do not give my CP number to
anybody. I will not entertain messages or calls from numbers that are not
registered in my phone. Hence, use only the CP number you submitted to me.
GRADING SYSTEM
Section 116. The Grading System. – The College shall have a uniform grading system
using numerical grades from “1.0” to “3.0” where “1.0” is the highest, “3.0” is
passing, “3.1 to 4.0” are conditional and “5.0” is failure. Specifically, the work of the
student shall be graded corresponding to their individual percentage rating and
qualitative equivalent:
116.1 The Mid-term and Final-term Grades shall be computed by the faculty
concerned using the criteria indicated below which shall likewise be set in the
course syllabus as follows:
Part I % Part II %
Outputs 30 Performance Task (Product Development) 30
Class Participation 10
Character 5 Written Input 20
Total 50% Total 50%

Final Average Rating = 30% Midterm Grade

70% Final Grade
 Unit 2. COMPONENTS OF FITNESS

INTRODUCTION

Hello everyone! This Module will help you realize that you need to go
outside, breathe some fresh air and rethink those day that you spent lying and
sitting on your sofa. This course will also help you understand that you will be
able to make your own fitness or training program inclusive of moderate and
vigorous physical activities for the improvement of your health and well-being in
various context.
Let’s get started!

LEARNING COMPASS

At the end of the unit, the students will be able to:

1. explain the important concepts and terms regarding fitness and physical activities
2. identify importance of fitness and physical activities
3. compute one’s Body Mass Index (BMI)
4. take a survey oh “How Physically Active I am”
5. Assess the survey result by writing a reflection paper

LET’S BEGIN
Good day! Last time, I gave you a list of the things we are
going to do this session. But before we proceed, will you
define these words?

First word is FITNESS.

Fitness is defined as being in good physical shape or being

suitable for a specific task or purpose. An example of fitness is
the status of your physical health.
Second word is COMPONENT

General, physical fitness encompasses the components of

cardiorespiratory fitness, muscle endurance, muscle
strength, muscle power, speed, flexibility, agility, balance,
coordination, reaction time, and body composition.

Nice! Now using the two definitions, can you now

define COMPONENTS OF FITNESS?

is Hey! I think you’re reading our conversation! Do you want to know your BMI?
Follow my instructions then!
My height is 1.55 meters and YES I’m quite short but who cares! My weight is 55
kilograms. Now I’ll use the formula above.
 When planning a well-rounded exercise program, it is
important to understand the five components of physical
fitness and how your training is affected and having
Components we can analyze someone’s fitness and
Then focus on developing an area that is best for them

WE’RE ON OUR WAY!

Refreshed? I know you knew these things all along! You’ve known these from
High school years up to now. Let’s try to remember most of it! Can you list all
the components of fitness? There are 11 components! Just write every single
component you can remember.

And by the way! It’s better to answer this honestly. It’s just a simple recall! If you
can’t give any? It’s really understandable! NO PRESSURE! Try not to search your
answers on the internet!
 Flexibility muscular endurance
Strength
Balance
Power
Agility

Well! Good job! Don’t mind it if you were not able to give all of the components!
Your score will never make you less of a person. Let’s proceed?

LET’S DIG DEEPER!

I know you will look at this page for the answers to my questions above. This time I
won’t put it here! I’ll just let you watch a short video about our lesson for this session!
Now watch this and enjoy!

HOW FAR HAVE WE GONE?

Informative right? Now can you give at least 3 physical activities for each of the
components?

HEALTH-RELATED FITNESS SKILL-RELATED FITNESS

 Strength  Balance
 Flexibility  Power
 Muscular Endurance  Agility
 Let’s test your fitness! Below is a table for the pre-test for the Physical Fitness
Test. Do every activity listed below and make sure you record every activity and
send it to me! Record your time, scores and measurement on the table.

I believe that you have already a record of your pre-test, kindly fill out the table
below. Thank you!
 BMI WAIST PUSH- STAN- SIT- ZIPPER HEXAGON 3 STICK PAPER STORK
CIRC. UPS DING AND – TEST JUMP MINS. DROP JUGG- BALANCE
LONG REACH STEP LING
JUMP TEST
PRE- 20.97 26 20 259 69cm 9cm 4.99seconds 72bpm 9cm 18 21.23second
TEST s
3cm

263 75cm 9cm 4.99seconds 112bpm 1cm

POST- 20.97 26 20 9cm 18 28.67second

TEST 3cm s
1cm