CHAPTER: 1
nature of PE offers opportunity for self -
PHYSICAL ACTIVITIES TOWARDS
HEALTH AND FITNESS 1
MOVEMENT COMPETENCY TRAINING
OVERVIEW OF PHYSICAL EDUCATION
Physical Education is part of the
educational program designed to promote
the optimum development of an individual
through total body movement in the
performance of properly selected physical
activities. It is a way of education through
physical activities which are selected and
carried on with full regard to value human
growth, development, and behavior.
These are based on a planned sequence
of experiences in a wide variety of
activities beginning with basic movement
skills and progressing toward more
complex sport, dance and other forms of
movement. Ultimately, Physical education
should help young people keep physically
fit and enjoy many forms of physical
activity during the school years and
continuing throughout life.
Physical Education is the process by
which changes in the individual are
brought about through movements’
experiences. An integral part of total
education process, PE is a field of
endeavor which aims the development of
physically, mentally, emotionally and
socially fit citizens through the medium of
physical activities which have been
selected with a view to realizing this
outcome (Bucher, Charles A.) Physical
education aims not only the physical
development but is also concerned with
the optimum development of a person
through physical activities.
Jackson R. Sharman, the author of “The
Teaching of Physical Education”, defined
also Physical education as part of
education which takes place through
activities, which involves the motor
mechanism of human body which results
in an individual’s formulating behavior
patterns.
Thus, its ultimate objective is developing
an individual to become physically fit,
mentally alert, emotionally balanced,
socially well adjusted, morally true and
spiritually uplifted. It would not be wrong if
we say that Physical education is the play-
way method of education.
Objectives of Physical Education
Physical Development – an individual who
participates in properly selected physical
activities will develop and maintain a high
level of fitness
Mental Development – the Individual
develops his mental expertise as he learns
the mechanical principles and underlying
movement, knowledge, and understanding
of rules and strategies of games and
sports.
Emotional Development – the informal
with athletic clubs and other sectors.
expression and emotional mastery. When
people gain control of their body, they gain
control over their lives. A healthy
individual is able to control his/her
emotions. Example: self-confidence, self-
reliance, determination and courage.
Social Development – activities in PE
provides opportunity for the development
of desirable social traits needed for the
adjustment to social life. Example:
friendliness, cooperation, respect for the
right of others, sportsmanship, good
leadership, and honesty.
Legal Bases of Physical Education
In 1978, the UNESCO described sport and
physical education as a fundamental right
for all: “all forms of physical activity that
contribute to physical fitness, mental well-
being and social interaction, such as play,
recreation, organized or competitive sport,
and indigenous sports and games.”
Furthermore, leaning to move and
enjoying the freedom of movement is a
human right (UNESCO, 1999).
In October 2003, the UN Secretary General
Kofi Annan published the report of the UN
Inter- Agency Task Force on Sport for
Development and Peace which concluded
that sport at all levels, from play and
physical activity to elite and competitive
sport, is a powerful and cost-effective way
to advance the Millennium Development
Goals (MDG’s).
In 2005, Resolution 58/5 proclaimed 2005
as the International Year of Sport and
Physical Education, stating that “the
United Nations is turning to the world of
sport for help in the work for peace and
the effort to achieve the MDG’s”. In a
development context the definition of
sport usually includes a broad and
inclusive spectrum of activities suitable to
people of all ages and abilities, with an
emphasis on the positive values of sport.
In April 2011, the United Nations through
the Special Adviser on Sport for
Development and Peace officially call
upon UN Member States, UN entities,
sports organizations, international and
civil society organizations, the academia,
the private sector, and media to work in
close partnership in recognizing and
harnessing the transformative power of
sport and physical education
Meanwhile, in the Philippines
Article XIV, Section 19 of 1987 Philippine
Constitution mandates that;
SECTION1. The state shall promote
physical education and encourage sports
programs, league competitions and
amateur sports including the training for
international competitions to foster self-
discipline, teamwork & excellence for the
development of healthy and alert citizenry.
SECTION2. All educational institutions
shall undertake regular sports activities
throughout the country in cooperation
OVERVIEW TO PHYSICAL FITNESS
Definition of Physical Fitness and its
Components
What is Physical Fitness?
Physical fitness refers to the ability of
your body systems to work together
efficiently to allow you to be healthy and
perform activities of daily living. Being
efficient means doing daily activities with
the least effort possible. A fit person is
able to perform schoolwork, meet home
responsibilities, and still have enough
energy to enjoy sport and other leisure
activities. A fit person can respond
effectively to normal life situations, such
as raking leaves at home, stocking
shelves at a part-time job, and marching in
the band at school. A fit person can also
respond to emergency situations - for
example, by running to get help or aiding a
friend in distress.
Components of Physical Fitness 
Physical fitness is made up of 11 parts - 6
of them health related and 5 skill related.
All of the parts are important to good
performance in physical activity, including
sports. But the 6 are referred to as
contributing to health-related physical
fitness because scientists in kinesiology
have shown that they can reduce your risk
of chronic disease and promote good
health and wellness. These parts of
fitness are body
composition, cardiorespiratory
endurance, flexibility, muscular
endurance, power, and strength. They also
help you function effectively in daily
activities.
As the name implies, skill-related physical
fitness components help you perform well
in sports and other activities that require
motor skills. For example, speed helps you
in sports such as track and field. These 5
parts of physical fitness are also linked to
health but less so than the health-related
components. For example, among older
adults, balance, agility,
and coordination are very important for
preventing falls (a major health concern),
and reaction time relates to risk for
automobile accidents.
CARDIORESPIRATORY ENDURANCE
Is ability to exercise your entire body for
long time without stoping. It requires a
storng heart,healthy lungs and clear blood
vessels to supply your large muscles with
oxygen.
Example of Activities that require good
cardiorespiratory endurance and distance
running ,swimming and cross country
skiing.
STRENGTH
Is the amount of force your muscles can
produce. It is often measured by how
much weight you can llift or how much
resistance overcome.
Examples of Activities that required good
strength are lifting a heavy weight and
pushing heavy box.
MUSCULAR ENDURANCE
Is the ability to use your muscles many
time without tiring-
For example ,doing many push-ups or curl-
ups (crunches) or climbing a rock wall.
FLEXIBILITY
Is the ability to use your joints fully
through a wide range of motion without
injury .You are flexible when your muscle
are long enough and your joints are free
enough to allow adequate movement.
Examples of people with good flexibility
include dancers and gymnastics.
BODY COMPOSITION
Refers to the different types of tissues the
make up your body including fat
muscles,bone and organ.Your level of
body composition measures commonly
used in schools include body mass index
(based on height and weight),skinfold
measures(which estimate body fatness)
and body measurements such as waist
and hip circumferences.
activities that improve power, have also
been found to be important for healthy
bones in children and teens.
 To be healthy, you should be fit for each
of the six parts. Totally fit people are less
likely to develop a hypokinetic condition -
a health problem caused partly by lack of
physical activity - such as heart disease,
high blood pressure, diabetes,
osteoporosis, colon cancer, or a high body
fat level. People who are physically fit also
enjoy better wellness. They feel better,
look better, and have more energy. You
don't have to be a great athlete in order to
enjoy good health and wellness and be
physically fit. Regular physical activity can
improve anyone's health-related physical
fitness.
BALANCE
Is the ability to keep an upright posture
while standing still or moving.People with
good balance are likely to be good, for
example at gymnastics and ice skating
COORDINATION
Is the ability to use your senses together
with your body parts or to use two or more
body parts together. People with good
eye-hand or eye-foot coordination are
good at juggling and at hitting and kicking
games,such as
soccer,baseball,volleyball,tennis and golf.
reaction time. Some people have more
natural ability in some areas than in
others. No matter how you score on the
skill-related parts of physical fitness, you
can enjoy some type of physical activity.
Remember, too, that good health doesn't
come from being good in skill-related
physical fitness. It comes from doing
activities designed to improve your health-
related physical fitness, and it can be
enjoyed both by great athletes and by
people who consider themselves poor
athletes.
B. Physical Activity Recommendations
Being physically active is one of the most
important actions that people of all ages
can take to improve their health. Physical
activity fosters normal growth and
development and can make people feel
better, function better, sleep better and
reduce the risk of a large number of
chronic diseases. Health benefits start
immediately after exercising, and even
short episodes of physical activity are
beneficial. The evidence about the health
benefits of regular physical activity is well
established, and research continues to
provide insight into what works to get
people moving, both at the individual and
community level. Achieving the benefits of
physical activity depends on efforts to
increase activity in ourselves, famil

POWER

Is the ability to use strength quickly; thus it

involves both strength and speed. It is
sometimes reffered to as explosive
strength people with good power can,
For example, Jump far or high put the shot
and speed-swim.
Health-related fitness
Think about a runner. She can probably
run a long distance without tiring; thus,
she has good fitness in at least one area
of health-related physical fitness. But
does she have good fitness in all six
parts? Running is an excellent form of
physical activity but being a runner doesn't
guarantee fitness in all parts of health-
related physical fitness. Like the runner,
you may be more fit in some parts of
fitness than in others. The feature named
The Six Parts of Health-Related Fitness
describes each part and shows an
example. As you read about each part, ask
yourself how fit you think you are in that
area.
Power, formerly classified as a skill-
related part of fitness, is now classified as
a health-related part of fitness. A report by
the independent Institute of Medicine
provides evidence of the link between
physical power and health. The report
indicates that power is associated with
wellness, higher quality of life, reduced
risk of chronic disease and early death,
and better bone health. Power, and
SPEED
Is the ability to perform a movement or
cover a distance in a short period of
time,for example people with good leg
speed can run fast,and people with good
arm speed can throw past or hit a ball that
is throw fast.
REACTION TIME
Is the amount of time it task you to move
once you recognize the need to act.People
with good reaction time can make fast
starts in track and swimming and can
dodge fast attacks in fencing and karate
AGILITY
Is the ability to change the position of your
body quickly and control you body’s
movements,people with good quality are
likely to be good for example at
wrestling,diving ,soccer,and ice skating.
Skill-related fitness
Just as the runner in our example may not
achieve a high rating in all parts of health-
related physical fitness, she also may not
rate the same in all parts of skill-related
physical fitness. Though most sports
require several parts of skill-related
fitness, different sports can require
different parts. For example, a skater
might have good agility but lack good

Chapter: 2
C. Fitness Assessment
c.1. BMI
Body Mass Index (BMI) is a person’s
weight in kilo grams divided by the
square of height in meters. A hign BMI
can indicate high body fatness. BMI
screens for weight categories that may
lead to health problems,but is does not
diagnose the body fatness or health of an
individual.
Body Mass Index Formula
BMI= Weight in kilograms
Height in meters X height in meters
BMI= Weight in LBS X 703
Height in inch X height in inch
BMI Chart:
BMI LESS THAN 18.50 = UNDERWEIGHT
BMI 18.50- 24.99 = HEALTHY WEIGHT
BMI 25.00- 29.99 = OVERWEIGHT
BMI 30 OR MORE = OBESE
c.2. Waist to Hip Ratio
The Waist-to-hip Ratio (WHR)
Looks at the proportion of fat stored on
your body around your waist and hip. It is
a simple but useful measure of ft
distribution. The Waist Hip Ratio is
calculated by diving your waist
measurement by your hip measurement
(cm), since the hips are the part of your
bottocks.
c.3. Functional Movement Screen (FMS)
The Functional Movement Screen (FMS) is
a screening tool used to evaluate seven
fundamental
movement patterns in individuals with no
current pain complaint or musculoskeletal
injury. The FMS is not intended to
diagnose orthopedic problems but rather
to demonstrate opportunities for
improved movement in individuals. The
screen is designed to place an individual
in extreme positions where movement
deficits become noticeable if appropriate
stability and mobility are not used. Even
though individuals are performing an
activity or sport at a high level, it has been
observed that many of these same
individuals are limited in fundamental
movement. This leads to the use of
compensatory movements in order to
achieve or maintain the level of
performance needed for the activity. The
inefficient use of compensation during
movement will lead to poor biomechanics
that limit gains in performance and lower extremities while maintaining
reduces stability in the pelvis and core.
1. DEEP SQUAT 6. TRUNK STABILITY PUSH-UP
Deep squat movement pattern purpose Trunk stability push-up movement pattern
purpose
The Deep Squat pattern is part of many
functional movements. It demonstrates The Trunk Stability Push-Up pattern is
fully coordinated extremity mobility and used as a basic observation of reflex core
core stability, with the hips and shoulders stabilization, and is not a test or measure
functioning in symmetrical positions. of upper body strength. The goal is to
While full deep squatting is not often initiate movement with the upper
required in modern daily life, general extremities in a push up pattern without
exercise and sport moves, active allowing movement in the spine or hips.
individuals still require basic components The movement tests the ability to stabilize
of the deep squat. Extremity mobility, the spine in the sagittal plane during the
postural control, pelvic and core stability closed kinetic chain, upper body
are well represented in the deep squat symmetrical movement.
movement pattern. The deep squat is a
movement that challenges total body 7. ROTARY STABILITY MOVEMENT
mechanics and neuromuscular control
Rotary stability movement pattern
when performed properly. We use it to test
purpose
bilateral, symmetrical, functional mobility
and stability of the hips, knees and ankles. The rotary stability pattern observes multi-
The dowel held overhead calls on bilateral, plane pelvis, core and shoulder girdle
symmetrical mobility and stability of the stability during a combined upper and
shoulders, scapular region and the lower extremity movement. This pattern is
thoracic spine. The pelvis and core must complex, requiring proper neuromuscular
establish stability and control throughout coordination and energy transfer through
the entire movement to achieve the full the torso. It has its roots in the creeping
pattern. pattern that follows basic crawling in our
developmental sequence. The test has
2. HURDLE STEP
two important implications. It
Movement pattern purpose demonstrates reflex stabilization and
weight shifting in the transverse plane,
The hurdle step pattern is an integral part and it represents the coordination efforts
of locomotion and acceleration. This of mobility and stability observed in
movement challenges the body’s step and fundamental climbing patterns.
stride mechanics, while testing stability
and control in a single leg stance. The
hurdle step requires bilateral mobility and
stability of the hips, knees and ankles. The
test also challenges stability and control
of the pelvis and core as it offers an
opportunity to observe functional
symmetry.
3. In-line Lunge
The Inline Lunge pattern places the body
in a position to simulate during
rotation,deceleration and lateral
movements. The Inline Lunge places the
lower extremities in a split stance while
the upper extremities are in an opposite or
reciprocal pattern. This replicates the
natural counterbalance the upper and
lower extremities use to complement
each other, as it uniquely demands spine
stabilization. This test also challenges hip,
knee, ankle and food mobility and stability.
5. ACTIVE LEG RAISE PURPOSE
Active leg raise purpose
The Active Straight-Leg Raise pattern not
only identifies the active mobility of the
flexed hip, but looks at the core stability
within the pattern, as well as the available
hip extension of the alternate hip. This is
not so much a test of hip flexion on one
side, as it is an appraisal of the ability to
separate the lower extremities in an
unloaded position. This pattern also
challenges the ability to dissociate the