1. Movement – the act of maintaining or changing the position(s) of body part(s).

Some
movements are simple and some movements are complex
2. Fundamental Movements – a movement that is simple and basic for participating in
or performing different types of physical activities.
3. Locomotor Skills – fundamental movement skills for travelling from one place to
another.
4. Stability Skills – fundamental movement skills for maintaining balance on spot or
when moving,
5. Non-Locomotor Skills - are fundamental movement skills in stationary place
6. Manipulative Skills – fundamental skills for controlling small objects
7. Fundamental Movement Activities – activities which are conducive to the
development of fundamental skills

BASIC MOVEMENTS ARE COMPRISED OF MOVEMENT CONCEPTS AND

FUNDAMENTAL MOTOR SKILLS

1. Movement Concepts – the knowledge and understanding of movements. It includes

body awareness (What can the body do?). its objectives are:
 Identification and location of body parts
 Body shape and positions
 Awareness of body movements (what body parts move and in what way?)
 Body as a communicator to express feelings
 Awareness of muscle tension and relaxation
i. SPATIAL AWARENESS (What does the body move?). its objectives
are:
 To recognize self-space and respect that of others
 To move within general space safely and recognize different
directions and how to change directions
 To understand different levels of movement
 To travel through different pathways and the pathways that
different objects move in
 Adjusting range of movements according to the task and situation
 2. FUNDAMENTAL MOTOR SKILLS
Categories of Fundamental Motor Skills:
a. Locomotor – skill includes walking, running, jumping, hopping, leaping,
skipping, sliding and galloping.
b. 18-locomotor – skill combines bending and stretching, twisting and turning,
pushing and pulling, and swinging and sways.
c. Manipulative Skills – includes throwing, catching, kicking and striking.

GLOBAL RECOMMENDATIONS ON PHYSICAL ACTVITY FOR HEALTH BY WHO

According to the World Health Organization, for the children and young people aged
between 5 to 17 years, physical activity includes play, games, sports, transportation (walking or
cycling), chores (work), recreation, physical education, or planned exercise, in the context of
family, school, and community activities.

In order to improve their cardio – respiratory and muscular fitness, bone health and
cardiovascular and metabolic health biomarkers and reduced symptoms of anxiety and
depression following are recommended:

1. Children and youth aged 5-17

 Should accumulate at least 60 minutes of moderate- to vigorous-intensity physical
activity daily
 Amounts of physical activity greater than 60 minutes provide additional health
benefits.
 Most of the daily physical activity should be aerobic. Vigorous-intensity activity
should be incorporated, including those that strengthen muscle and bone, at least 3
times per week.
2. Adults aged 18-64
 Should do at least 150 minutes of moderate-intensity aerobic physical activity
throughout the week or do at least 75 minutes of vigorous- intensity aerobic
physical activity throughout the week or an equivalent combination of moderate-
and vigorous-intensity activity.
 Aerobic activity should be performed in bouts of at least 10 minutes duration.
  For additional health benefits, adults should increase their moderate-intensity
aerobic physical activity to 300 minutes per week, or engage in 150 minutes of
vigorous-intensity aerobic physical activity per week, or an equivalent
combination of moderate- and vigorous-intensity activity.
 Muscle-strengthening activities should be done involving major muscle groups on
2 or more days a week.
3. Older Adults
 Should do at least 150 minutes of moderate-intensity aerobic physical activity
throughout the week or do at least 75 minutes of vigorous-intensity aerobic
physical activity throughout the week or an equivalent combination of moderate-
and vigorous-intensity activity
 Aerobic activity should be performed in bouts of at least 10 minutes duration
 For additional health benefits, older adults should increase their moderate-
intensity, physical activity to 300 minutes per week, or engage in 150 minutes of
vigorous-intensity aerobic physical activity per week, or an equivalent
combination of moderate-and vigorous-intensity activity.
 Older adults, with poor mobility, should perform physical activity to enhance
balance and prevent falls on 3 or more days per week.
 Muscle-strengthening activities, involving major muscle groups, should be done
on 2 or more days a week.
 When older adults cannot do the recommended amounts of physical activity due
to health conditions, they should be as physically active as their abilities and
conditions allow.

MOVEMENT SKILLS AND CONCEPTS

Movement competence requires the development of fundamental movement skills and

the application of movement concepts and principles.

Movement Skills:

 Stability skills – are those in which the body maintains a desired shape in a
stationary position, and also includes those in which children and youth use core
 strength to maintain balance and control of their body while moving through
space.
 Locomotion Skills – are those used to move the body from one point to another
in various ways.
 Manipulation Skills – involve giving force to objects or receiving force from
objects as one sends, receives, or retains objects.
 Body Awareness – what body parts move and in what way?
 Spatial Awareness – where does the body move?
 Effort Awareness – how does the body move?
 Relationship – with whom or with what does the body move?

Movement Skills must be explicitly taught; they are not acquired simply through
participating in activities of various sorts. However, these skills should not be taught in isolation
from the context in which they will be applies. Instead, they should be taught in a way that
demonstrates how they will be used within and across a variety of physical activities, so that
children and youth can apply and transfer their skills to specific activities.

INDIVIDUAL PREFERENCES FOR PHYSICAL ACTIVITY PARTICIPATION

No two people are created alike. By understanding this, we can begin to appreciate that
everyone participates in various physical activities for different reasons. Some may not
participate at all, while others participate for recreational purpose or for the thrill of competition.
Some enjoy the solitude of being physically active outdoors, while others enjoy the company of a
workout/exercise partner or the camaraderie of a team, or a little of each, depending on the
circumstances.

RISK FACTORS RELATED TO PHYSICAL ACTIVITY

Participating in physical activity contributes to a sense of well-being and to overall

health. It also involves taking educated and calculated risks. To ensure participants’ safety and to
minimize the risk of injury, it is necessary to understand the inherent or potential risks that may
be involved during participation in any physical activity.

Physical Activity Type of Activity Risk

1. Aerobics Fitness Activity Level 2 – there are some
safety concerns for this
physical activity; quality
instruction is recommended
and little or no adult
supervision is required.
2. Circuit Training Fitness Activity Level 2 – there are some
safety concerns for this
physical activity; quality
instruction is recommended,
and little or no adult
supervision is required
3. Pilates Fitness Activity Level 2 – there are some
safety concerns for this
physical activity; quality
instruction is recommended,
and little or no adult
supervision is required

CODE FOR RISK FACTOR RATING (RFR)

RFR
1 There are few safety concerns for this physical activity; little or no qualified
instruction or adult supervision is required.
2 There are some safety concerns for this physical activity; quality instruction
is recommended, and little or no adult supervision is required
3 There are several safety concerns for this physical activity; qualified
instruction is required, and adult supervision is recommended
4 There is a high level of safety concern for this physical activity; qualified
instruction and adult supervision are required

PHYSICAL ACTIVITY READINESS QUESTIONNAIRE

The PAR-Q is a simple self-screening tool that can and should be used by anyone who is
planning to start an exercise program and make it stick. It is typically used by fitness trainers
or coaches to determine the safety or possible risk of exercising for an individual based on their
health history, and current symptoms and risk factors.

The PAR-Q was created by the British Columbia Ministry of Health and the
Multidisciplinary Board on Exercise. The questions on the PAR-Q aim to uncover heart,
circulatory, balance, medication, emotional and joint problems that could make exercise difficult,
or even dangerous for some people

All the questions are designed to help uncover any potential health risks associated with exercise.

BODY MASS INDEX (BMI)

- Is a measurement of a person’s weight with respect to his or her height. It is more of an

indicator than a direct measurement of a person’s total body fat
- Screens for weight categories that may lead to health problems, but it does not diagnose
the body fatness or health of an individual.
- Not a diagnostic tool nor is it a measurement of body fat percentage. A high BMI may be
an indicator of high body fat, but it doesn’t necessarily mean that a person is overweight
or obese and it alone is not a direct indicator of health

HEALTH RISKS RELATED TO HIGH BMI

The reason is used for screening the health of the general population is due to the
correlation between being overweight or obese and having certain health problems People who
are overweight or obese have an increased risk for:

 Coronary heart disease

 Hypertension
 Osteoarthritis
 Sleep apnea and respiratory problems
 Some cancers
 Stroke
 Type 2 diabetes

HEALTH RISKS RELATED TO LOW BMI

 While a high BMI may be an indicator for increased risk, low BMI can also be indicative
of health issues. People who are underweight. Coronary heart disease according to the BMI scale
can be predisposed of.

 Cardio vascular disease

 Depression
 Difficulty conceiving (women)
 Dry skin
 Hair loss
 Irregular menstruation (for women)
 Nutrient deficiencies
 Osteoporosis
 Poor immune system

BENEFITS OF A NORMAL BMI

Maintaining a normal BMI (18.5 to 24.9) comes with any benefits, including limiting
your risk to all of the above-listed health concerns. Not only are you less likely to have high
blood pressure, heart disease, or diabetes, but maintaining a normal BMI can also help with
better sleep, improved circulation, and even better energy throughout the day.

Introduction

  Physical fitness plays a major role in living a happy, healthy lifestyle. Keeping fit
prevents chronic illnesses such as cardiovascular disease and type 2 diabetes. Being fit also
enables you to perform everyday activities with more ease, and it helps you perform better in
your favorite sports.

Physical Fitness Test is a standardized test that gives information regarding the overall
physical fitness of an individual

 II. Learning Outcomes

1. Enumerate and define the different parameters of the components of fitness

2. Understand the components of health-related fitness and interprets information from feedback,
evaluation, and self-assessment in order to improve performance.

3. Relate each fitness parameters such as cardio respiratory endurance, muscle strength and
endurance, flexibility and body composition to health risk associated with sedentary lifestyle.

4. Improve physical fitness by participating in different exercise program.

PHYSICAL FITNESS

- The ability to do day-to-day activities without getting too tired. If you're physically fit,
you can do these activities with energy and alertness, and still have enough energy left
over to enjoy leisure activities or respond to emergencies.

Fitness

- Refers to your own optimal health and overall well-being. Being fit not only means physical
health, but emotional and mental health, too. It defines every aspect of your health. Smart
eating and active living are fundamental to fitness.

Physical Fitness Test

- A set of measures designed to determine one’s level of physical fitness. It has two
components, health related and skill related components.

Physical Fitness Test Goal

1. To determine the level of fitness.

2. To identify strengths and areas for development/improvement.

3. To identify bases for physical activities.

4. To gather and analyze data for norms and standards setting.

5. To motivate and guide students in choosing sports activities they would like to participate in.

Health Related Components

1. Body Composition - is the body’s relative amount of fat to fat-free mass.

2. Cardiovascular Fitness – relates to the ability of the circulatory and respiratory systems to
supply oxygen during sustained physical activity.

3. Flexibility – relates to the range of motion available at a joint.

4. Muscular Endurance – relates to the muscle ability to perform many repetitions for an
extended period.

5. Muscular Strength – relates to the ability of the muscle to exert force for a short period of
time.

Skill Related Components

1. Agility - refers to the ability to rapidly change the position of the body in space with speed and
accuracy.

2. Balance – refers to the ability to maintain body stability while moving or standing.

3. Coordination – refers to the ability of the body to use the senses together with body parts in
doing a task smoothly and accurately.

4. Power – refers to the ability to the rate at which one can perform work.

5. Speed – refers to the ability to do a movement in a short period of time.

6. Reaction Time – refers to the amount of time it takes to move once a person decides to start
moving.

HEALTH RELATED COMPONENTS

1. Body Composition
- Body Mass Index= Body’s Relative amount of Fat
Formula = Weight (in kg)
Height (in m)²
2. Waist Circumference
- Predictor of Visceral Fat; Internal and External Fats
3. Flexibility Testing
A. Sit-and-reach testing is used to measure tightness in your lower back and hamstring
muscles. The test is performed while sitting on the floor with your legs fully
 extended. Flexibility is measured by the number of inches your hands are from your
feet when reaching forward.
b. Shoulder flexibility testing, sometimes called the zipper test, evaluates the flexibility
and mobility of your shoulder joint. It involves reaching behind your neck and
between your shoulders with one hand while reaching behind your back and toward
your shoulders with the other. Flexibility is measured by how many inches apart your
hands are from each other.
4. STENGTH AND ENDURANCE TESTING
- Strength testing measures the maximal amount of force a muscle group can exert at one
time.8 Muscle endurance testing, by comparison, measures the length of time a muscle
group can contract and release before it fatigues.
- The exercises standardly used include the push-up test and core strength and stability test.
In some cases, a trainer will use a metronome to see how long can you keep up with the
rhythm. The results are then compared to people of the same age group and sex
to establish your baseline levels.