PE 101 Physical Fitness Gymnastics - Aerobics

8/10/2020 PE 101 Module b
Physical
Fitness,
Gymnastics
and Aerobics
INTRODUCTION
Regular exercise is one of the best things you can do for your health. It has many
benefits, including improving your overall health and fitness and reducing your risk for
many chronic diseases. There are many different types of exercises. Hence, you must
pick the right one for you. Most people benefit from a combination of them. Welcome to
the world of Fitness!
The Department of Human Kinetics strongly believes that "a strong mind starts with a
strong body". As a mandatory course in the higher education curriculum, it is our
responsibility to keep the students fit and healthy to support their academic
performance. To make this possible, a module was created intended for PE 101 course.
This module aims to provide meaningful learning experiences in physical education
among freshmen college students, as the University currently adopts a flexible teaching
and learning approach.
https://sites.google.com/g.batstate-u.edu.ph/pe101module/home 1/3
PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

8/10/2020 PE 101 Module
Table of Contents
About
Unit I - Review on the Foundation of Physical
Education
Module 1 - Introduction to Physical Education
Module 2 - Physical Fitness
Module 3 - Physical Fitness Test
Unit II - Gymnastics
Module 4 - Introduction to Gymnastics
Module 5 - Basic Position in Gymnastics
Module 6 - Rhythmic Gymnastics
Unit III - Aerobics
Module 7 - Introduction to Aerobics
Module 8 - Zumba
Fitness Activities

8/10/2020 PE 101 Module
Prepared by:
Mr. Lorenz Aaron Isla
Ms. Jennifer B. Atienza
Mr. Davidsol M. Mendoza

8/10/2020 PE 101 Module - About
Abou
t
https://sites.google.com/g.batstate-u.edu.ph/pe101module/about 1/3
PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT

COURSE DESCRIPTION
This course builds upon the understanding of the
meaning, components, benefits and scientific
bases of physical fitness, as well as the
administration of physical fitness tests. It also
includes locomotor, non- locomotor, gymnastics,
and aerobic activities intended to develop the
fitness of the students. It is believed that this
subject will help the students adopt positive
attitudes towards lifetime participation in physical
activities and improvement of one's health.

INTENDED LEARNING OUTCOMES

Explain the importance of health and fitness
through active engagement in varied physical
education activities.
Acquire knowledge on the foundations of physical
education, concept of fitness, gymnastics and
aerobics.
Perform with confidence the selected activities for
fitness, gymnastics and aerobics.
Department of Human Kinetics Faculty

8/10/2020 PE 101 Module - Module 1 - Introduction to Physical Education
Module 1 -
Introduction to
Physical
Education
Introduction
Physical Education is an integral part of the total education

of every student throughout their educational and
academic journey. The varied and meaningful learning
experiences in physical education helps the students
improve their mental alertness, academic performance,
readiness, and enthusiasm for learning.
https://sites.google.com/g.batstate-u.edu.ph/pe101module/unit-i-review-on-the-foundation-of-physical-education/module-1-introduction-to-physical-ed... 1/11

Objectives
After studying this module, you should be able to:
identify the legal bases of physical education.
explain the objectives and purpose of physical
education.
LEGAL BASES OF PHYSICAL EDUCATION
Human body is made up by muscles, therefore
intended for muscular movement and as human
beings we need to suit in an environment where
there is continuous a bodily movement. We all know
that we need to feed our mind and our soul, but
basically we need to supply our body, not only food
but also with regular physical activities. This is a
concept of physical educators that is being instilled
to students, it support that belief of educators that
“Educators is not only the development of the mind
but also of the body” or sound mind and sound body.
According to the International Charter of Physical
Education and Sport UNESCO (United Nations
Educations, Scientific and Cultural Organization): The
practice of physical education and sports is a
fundamental right for all.
Every human body has a fundamental right to
physical https://sites.google.com/g.batstate-u.edu.ph/pe101module/unit-i-review-on-the-foundation-of-physical-
education/module-1-introduction-to-physical-ed... 2/11

ve 8/10/2020 y u a body PE as 101 Module a - u Module da 1 - Introduction e ta to Physical
g Education
t to p ys ca education and sport, which are essential
for the full development of his personality. The
freedom to develop physical, intellectual and moral
powers through physical education and sport must be
guaranteed both within the educational system and in
other aspects of social life.
This article substantiate the inclusion of physical
education in the school curriculum because physical
education put ups the foundation of practicing motor
skills for games such as volleyball, basketball, tennis
and swimming, among others. Sport is integral part in
a person’s life. Different sports develop different skills
and develop positive thinking, which is important for a
person to endure difficulties. It is a constructive
expenditure of energy and that is why physical
education is important to every individual. According
to Andin:
Physical education is an integral part of the
educational program designed to promote the
optimum development of an individual physically,
mentally, socially, emotionally and spiritual
through total body movement in the performance
of properly selected physical activities.
Article I, International Charter of Physical Education
and Sports, UNESCO Paris, 1978 and
Recommendation International Disciplinary Regional
Meeting Experts on Physical Education, UNESCO,
Brisbane, 1982- https://sites.google.com/g.batstate-u.edu.ph/pe101module/unit-i-review-on-the-foundation-
of-physical-education/module-1-introduction-to-physical-ed... 3/11

Physical 8/10/2020 Education, UNESCO, PE 101 Module - Module
Brisbane, 1982
1 - Introduction to Physical
Education
“The practice of physical education and sports is a
fundamental right of all...”
“And this right should not be treated a different in
principle from the right adequate food, shelter,
medical care.”
Article XIV, Section 19, 1987 Constitution of the
Republic of the Philippines
“The state shall promote physical education and
encourage sports programs league competitions and
amateur sports including training for international
competition to foster self-discipline, teamwork, and
excellence for the development of a healthy and
alert citizenry.”
“All educations institutions shall undertake regular
sports activities throughout the country and in
cooperation with athletic clubs and other sectors.
With all this, physical education is needed due to the
constantly changing lifestyle of people and the
convenience that technology provide, a lot of people
have become depended on it and that they have
forgotten what it was like to be physically active.
Through physical education, students may realize
that they should be physically active. Through
physical
https://sites.google.com/g.batstate-u.edu.ph/pe101module/unit-i-review-on-the-foundation-of-physical-education/module-1-
introduction-to-physical-ed... 4/11

y y
8/10/2020 PEy 101 Module - Module 1 - Introduction to Physical Education
g y education, students may realize that they

should be physically fit and enjoy many forms of
physical activity during the school years and
continuing throughout life.
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 functionality of the individual.
To develop skills, knowledge attitudes basic to
voluntary participation in varied movement
activities for a lifetime.
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 a high level of physical
fitness.
Social Development

Physical education provides more than just exercise

for students. Students learn communication skills
and how to work 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.
Social Development
Integrated efforts by health and p[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.

THE PURPOSE OF PHYSICAL EDUCATION

1. To involve the learner in a wide range of
movement, knowledge and skill-building
experiences.
2. To contribute to the learner’s growing value
system and his/her development of responsible
attitude and behavior essential to a healthy
lifestyle.
3. To promote understanding of and appreciation
for the differences among people in physical
activity settings.
4. To develop the habit of regularly participating in
physical activity as part of health-enhancing
personal fitness plan.
5. To expand options for wise use of leisure time.
Activities for Module 1
Activity 1
Read the content of this module and then answer a
quiz. Just click the quiz icon to view the questions.

https://sites.google.com/g.batstate-u.edu.ph/pe101module/unit-i-review-on-the-foundation-of-physical-education/module-1-introduction-to-physical-ed... 8/11
Activity 2
Directions:
1.
Watch attentively the TED TALK presentation of William

Simon, Jr. on "Why is physical education a student’s
most important subject? " 2.
After watching the video answer the essential questions

found on the link below .
Click this icon to view questions

👇
introduction-to-physical-e... 10/11

PE Why Why is is physical physical 101 Module education education a a

Home About UNIT I - Review
student’s student’s most most important important
on the Foundatio...
subject? subject? || William William Simon, Simon,
UNIT II -
...
Resources
Kohl III, Harold W. and Cook, Heather D. (2013). Educating the Student Body
Taking
Physical Activity and Physical Education to School. National Academies
Press: USA
Orlanda, Marilou M. (2014). Body Moves. Morlanda Publishing: Manila
Orlanda, Marilou (2004). Ehersisyo. Morlanda Publishing: Sta.Mesa Manila
Oyco, Virginia D. (2007). Physical Fitness for College Freshmen. Rex
Bookstore Inc.:
Manila
http://portal.unesco.org/en/ev.php
URL_ID=13150&URL_DO=DO_TOPIC&URL_SECTION=201.html
https://www.officialgazette.gov.ph/2013/05/27/republic-act-no-10588/
https://www.youtube.com/watch?v=azuBmRnRYpo&t=121s
introduction-to-physical-e... 11/11

8/10/2020 PE 101 Module - Module 2 - Physical Fitness
Module 2 -
Physical Fitness
Introduction
The main goal of physical education is to develop an

individual's optimum fitness. Having optimum fitness
makes an individual efficient. Thus, being efficient means
doing daily activities with the least effort possible. A fit
person can 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.
https://sites.google.com/g.batstate-u.edu.ph/pe101module/unit-i-review-on-the-foundation-of-physical-education/module-2-physical-fitness 1/13

Objectives
identify the concept of fitness
list and describe the components of physical fitness
differentiate the categories of physical fitness
explain the benefits of physical fitness
CONCEPT OF PHYSICAL FITNESS
Being physically fit means having the strength and
endurance to carry-out every day activities without
undue stress and still have enough energy to
participate in leisure activities and be able to deal
with an unexpected emergency. When you are
physically fit, your heart, lungs, and muscles are
strong and your body is firm and flexible. Your body
weight and percent of body fat are also within a
desirable range.
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
https://sites.google.com/g.batstate-u.edu.ph/pe101module/unit-i-review-on-the-foundation-of-physical-education/module-2-physical-
fitness 2/13

y 8/10/2020 PE 101 Module - Module y
2 - Physical Fitness
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
fitness 3/13

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
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
Definition: 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
2.
such as walking, swimming, or bicycling.

MUSCULAR STRENGTH
Definition: It is the amount of force that a muscle can
apply in a given contraction. The key to making
fitness 4/13

pp 8/10/2020 y g PE 101 Module - Module 2 - Physical Fitness
y g 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
Definition: 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
Definition: The ability of the joints to move through
their full range of motion. 5.
BODY COMPOSITION
Definition: 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
fitness 5/13

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
2.
body under control. BALANCE

fitness 6/13

Is the ability to keep an upright posture while either

standing still or moving? Good balance in essential
3.
in many activities like skating, surfing, skiing, and
gymnastics. 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
4.
athletes who typically have a high degree of power.

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
5.
karate. COORDINATION
Is the integration of eye, hand, and foot movements?
This component is necessary for success in such
6.
sports as baseball, softball, tennis, golf, and
basketball. SPEED
Is the ability to cover a distance in a short amount of
fitness 7/13

Is 8/10/2020 the ability to cover PE a 101 distance Module - Module 2 - Physical in
a Fitness
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
1. Vitality- muscle is basic for all body action. They
fitness 8/13

1. 8/10/2020 Vitality muscle is PE basic 101 Module for - Module all 2 - Physical
body Fitness
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.
2. Posture- a physically fit person is able to maintain
his general posture alignment better than one with
weak musculature
3. 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.
4. 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.
5. 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.
6. Neuromuscular Skills- the smooth, efficient
coordination of the muscular system is improved as a
result of regular participation in physical activities.
7. Relaxation- over active minds, in under active
fitness 9/13

bodies often need physical outlets for accumulated

emotional and muscular tensions that seem to be
relieved by action of the skeletal muscles/
8. Improvement of Personality and Social Skills-
participation in games a sports aid in improving the
personality and in developing the desirable social
skills.
9. 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.
10. General Health- the physically fit person usually
possesses a high degree of general resistance
which enable him to successfully avoid such minor
illnesses.
fitness 10/13

Activity 1
Directions:
Kindly read the content of this module and then
answer a short quiz by clicking the quiz time icon.
fitness 11/13
1.
Activity 2 Directions:
Watch the TED TALK presentation of Vincent Lam
on the Power of Fitness. 2.
Answer the essential questions found on the link
below
Click the link below to the view questions

👇
fitness 13/13
Resources
Ayers, Suzan F. and Sariscrcsany Mary Jo. (2019). Physical Best: Physical
Education for
Lifelong Fitness. Human Kinetics: USA
Oyco, Virginia D. (2007). Physical Fitness for College Freshmen. Rex
Bookstore Inc.:
Manila
https://www.topendsports.com/
https://us.humankinetics.com/blogs/excerpt/what-is-physical-fitness
https://www.youtube.com/watch?v=37UhELFvPec&t=653s
fitness 12/13
PE Power Power of of 101 Fitness Fitness Module | | Vincent Vincent Lam

Home
Lam | | TEDxRanneySchool TEDxRanneySchool
About UNIT I - Review on the Foundatio... UNIT II -
8/10/2020 PE 101 Module - Module 3 - Physical Fitness Test
Module 3 -
Physical Fitness
Test
Introduction
According to DepEd Physical Fitness Test Manual,

physical fitness test is a set of measures designed to
determine one's level of physical fitness. It has two
components namely: Health-related and Skill-related
fitness. Each component comprises several tests and
specific testing protocols. There are various tests used
worldwide but the choice of tests considered time
efficiency in the administration, availability of equipment,
simplicity of the procedures, and practicality of the tests.
https://sites.google.com/g.batstate-u.edu.ph/pe101module/unit-i-review-on-the-foundation-of-physical-education/module-3-physical-fitness-test 1/10
Objective
perform physical fitness test safely
Below are the physical fitness tests that you must
perform as a requirement in the completion of the
unit.
Ruler Ruler Test Test
The Ruler Drop Test

The purpose of this activity is to measure reaction time, hand-eye quickness
and
attentiveness.
fitness-test 2/10

Sit Sit and and Reach Reach Test Test
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
fitness-test 3/10

Alternate Hand Wall Toss Test

The purpose of this activity is to measure hand-eye coordination

Activity 1 - Fitness Test
Directions: Read each directions carefully. 1.
Kindly answer with due honesty the PAR-Q test
before conducting the fitness test. Click the link
below to open and view the PAR-Q Test
PAR-Q Test
2. Before starting the fitness test, secure a copy of

fitness test procedures and fitness test sheet. The
link will be provided below.
Fitness Test Procedures
Take note: Upon opening the link, to get a personal copy just click the File menu and
then click make
a copy or click download.
Fitness Testing Sheet
fitness-test Take
note: Upon opening the link to get a personal copy just click the File menu
and then click make
7/10

then click make
3. Read carefully the fitness test procedures for
proper guidance in conducting each fitness test. You
may also watch the youtube videos provided above
for reference in doing each fitness test.
4. Conduct each fitness test one at a time.
5. Observe safety measures in performing each
fitness test to avoid possible injuries.
6. Dont forget to do stretching or warm-up before
conducting the fitness test.
7. Record all the result of each fitness test using the
physical fitness testing sheet.
8. As proof of your performance, provide a recorded
video in which you perform each fitness test. If
possible try to edit the video and consolidate all your
performance clip into one (1) single video.
9. Please refer to your assigned PE instructor for the
submission details of the fitness test result.
fitness-test 8/10

Activity 2 - Fitness Log

Directions: 1.
Click the link below to open and view the complete
details of this task.
Fitness Log - Learning Task
then click make
2. Click the link below to view the fitness log

template and make a copy.
Fitness Log Template
then click make
fitness-test 9/10
Vertical Vertical Jump Jump Protocol Protocol
Vertical Jump Test

The purpose of this activity to measure the leg muscle power
fitness-test 4/10
Hexagon Test_Fitness Tests Hexagon Test_Fitness Tests
Resources Home About UNIT I - Review on the Foundatio... UNIT II -
https://youtu.be/yn6WRm6TiPk
https://youtu.be/S-UWdErmXuk
https://youtu.be/e6o_sZ72MpA
https://youtu.be/OkN5Ht4PjGo
https://youtu.be/Hv7aR3t_T7U
https://youtu.be/EA_C2wgRuug
https://youtu.be/Y6251vZ7RmA
https://www.deped.gov.ph/wp-content/uploads/2019/12/DO_s2019_034.pdf
http://eparmedx.com/wp-content/uploads/2013/03/January2020PARQPlusFillable.pdf
https://images.agoramedia.com/EverydayHealth/cms/pdf/eh_FitnessLog_LetterSize_0
1.pdf
https://sites.google.com/g.batstate-u.edu.ph/pe101module/unit-i-review-on-the-foundation-of-physical-education/module-3-physical-fitness-test 10/10
Hexagon Agility Test

This is a test of the ability to move quickly
Push Push Up Up Test Test
Push Up
The push-up fitness test measures upper body strength and endurance.
fitness-test 5/10
Muscular Endurance Muscular Endurance
Stork Stork Balance Balance Stand Stand Test Test
Stork Balance Test

The purpose of this activity is to assess the ability to balance on the ball of the
foot.
fitness-test 6/10
The Alternate Hand Wall Toss Test The Alternate Hand Wall Toss Test
8/10/2020 PE 101 Module - Module 4 - Introduction to Gymnastics
Module 4 -
Introduction
to
Gymnastics
Introduction
Gymnastics is a fun activity that is the foundation for all

sports and physical activity. Gymnastics teaches
participants how to move, roll, jump, swing, and turn
upside down. Gymnastics is an exciting activity and sport
for its unique contribution to general fitness, coordination,
agility, strength, balance, and speed. Gymnastics provides
a sound foundation in the movement for boys and girls of
all ages. This allows everyone to develop their whole body
which is useful in all other sports and activities.
https://sites.google.com/g.batstate-u.edu.ph/pe101module/unit-ii-gymnastics/module-4-introduction-to-gymnastics 1/7

Objectives
define gymnastics
list down and demonstrate the locomotor and non-
locomotor movements
LETS LEARN MORE ABOUT GYMNASTICS
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 https://sites.google.com/g.batstate-u.edu.ph/pe101module/unit-
ii-gymnastics/module-4-introduction-to-gymnastics strong and capable soldiers for
war However there was
2/7

strong and capable soldiers
8/10/2020 for war. PE 101 Module - Module 4-
However,
Introduction to Gymnastics
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
https://sites.google.com/g.batstate-u.edu.ph/pe101module/unit-ii-gymnastics/module-4-introduction-to-gymnastics
bar The sport consists mainly of the use of

3/7

high bar. The sport
8/10/2020 consists PE 101 Module - Module 4 - Introduction
mainly to Gymnastics
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
4/7

8/10/2020 BODY MOVEMENTS
PE 101 Module - Module 4 - Introduction to Gymnastics
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 lt
th th Th i l d th f ll i
5/7

one place to the other.
8/10/2020 These PE 101 Module - Module 4 - Introduction
include to Gymnastics
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.
Activity for Module 4

Activity - Movement Interpretation

1.
Directions: Go back and read the locomotor and
2. 3.
non-locomotor movements
Try to interpret and demonstrate the each
movements. Video record your movement
interpretation. If possible try to edit the video and
4.
provide a caption or label each
locomotor and non-locomotor movements properly.
Please refer to your respective PE instructor for the
details of submission.
References
Palmer, Heather C. (2013). Teaching Rhythmic Gymnastics A Developmentally
Appropriate Approach. Human Kinetics:USA
https://vic.gymnastics.org.au/VIC/About_Us/What_is_Gymnastics_/VIC/
Join_Us/What_is
_Gymnastics.aspx?hkey=d8225d49-9de0-4748-be04-853acce8aa38

8/10/2020 PE 101 Module - Module 5 - Basic Position in Gymnastics
Module 5 -
Basic Position
in Gymnastics
Introduction
Gymnastics involves flowing movements and the use of

locomotor skills in the performance of routines. Movements
should be relaxed and easy.
Objective
s
identify the basic position in gymnastics
demonstrate the basic position in gymnastics
https://sites.google.com/g.batstate-u.edu.ph/pe101module/unit-ii-gymnastics/module-5-basic-position-in-gymnastics 1/10

Hand Positions
Arm Positions
Standing
Positions
Kneeling
Positions
Sitting
Positions
Lying
Positions
Arm Support
Positions
Four-Base
Positions
Take
Note:
The intended activity for module 5 and 6 are combined into

one learning task. It can be viewed on the Unit II sub-page,
just click the drop-down option and find the learning task.

Resources Home About UNIT I - Review on the Foundatio... UNIT II -
https://www.youtube.com/watch?v=5Efa-x88xXA&t=9s
8/10/2020 PE 101 Module - Module 6 - Rhythmic Gymnastics
Module 6 -
Rhythmic
Gymnastic
s
Introduction
This is one of the phases of gymnastics wherein the

participants has the opportunity to create a routine using
light implements . Also, the basic the position in
gymnastics and other advance gymnastics skills can be
incorporated in the routine.
https://sites.google.com/g.batstate-u.edu.ph/pe101module/unit-ii-gymnastics/module-6-rhythmic-gymnastics 1/7

Objectives
define rhythmic gymnastics
identify the light apparatuses use in rhythmic
gymnastics
create and perform rhythmic gymnastics routine
Concept of Rhythmic Gymnastics
Rhythmic Gymnastics remains the perfect
combination of arts and sports in which one or group
of gymnasts perform some skillful manipulation of
gymnastics apparatus. The apparatus include
rhythmic gymnastics ribbon, clubs, ball, hoop,
rope and in some cases no apparatus at all. In fact,
the sports works in such a way that it showcases the
combination of some elements like dance,
gymnastics, ballet as well as several apparatus
manipulation. It is important to note that the
gymnasts who wins in the rhythmic gymnastics
sports is the one with the highest point which would
be determined by a panel of judges. Note that this
would be determined for execution, apparatus
handling, pivot, balances and leaps.

Rhythmic Gymnastics Light

Apparatus
Sample routine using light

apparatuses
PE BSED BSED 1112 1112 101 Gymnastic Gymnastic Module Dance

Home
Dance #wand #wand
Wand or Club routine

PE Group3 Group3 Basic Basic 101 Position Position Module in in
Gymnastics Gymnastics
Home About UNIT I - Review on the Foundatio... UNIT II -
Ball routine
PE Physical Physical Education: Using Using

Home
Hula Hula
About
Hoop
Education: 101 Module Dance Dance Hoop
UNIT I - Review on the Foundatio... UNIT II -
Hoop
routine
Take Note:
The intended activity for module 5 and 6 are
combined into one learning task. It can be viewed on
the Unit II sub-page, just click the drop-down option
and find the learning task.
Resources
http://saskwrgc.com/pages/about-rhythmic-gymnastics
https://youtu.be/giv-KlEBsFo
https://youtu.be/SKLAAF07iUU
https://youtu.be/XT-T6HXmVU4

8/10/2020 PE 101 Module - Moduel 7 - Introduction to Aerobics
Module 7 -
Introduction to
Aerobics
Introduction
Aerobics is a routine activity, rhythmic in nature, which

involves using a large number of muscle groups for a certain
period of time. Regular aerobic training improves the level of
physical fitness and strengthens the heart so that it can
function more efficiently. The result is more blood being
pumped into the heart with each heartbeat, allowing the
increase of oxygen to the tissues.
https://sites.google.com/g.batstate-u.edu.ph/pe101module/unit-iii-aerobics/moduel-7-introduction-to-aerobics 1/5

Objectives
define aerobics
determine the benefits of aerobic exercises
What is Aerobic Exercise?
Picture yourself working out. Are you lifting heavy
weights? Stretching your muscles? Or maybe you're
performing an activity that causes you to sweat and
breathe hard that makes your blood pump through
your veins as it carries oxygen to your muscles to
keep you going. If you're performing this last activity,
then you're engaging in aerobic exercise.
Aerobic exercise is any physical activity that makes
you sweat, causes you to breathe harder, and gets
your heart beating faster than at rest. It strengthens
your heart and lungs and trains your cardiovascular
system to manage and deliver oxygen more quickly
and efficiently throughout your body. Aerobic
exercise uses your large muscle groups, is rhythmic
in nature, and can be maintained continuously for at
least 10 minutes.
Aerobic workouts will also enable your lungs to take
in more air each time you breathe and help your
body to extract https://sites.google.com/g.batstate-u.edu.ph/pe101module/unit-iii-aerobics/moduel-7-
ffi i tl O i h t i
introduction-to-aerobics
2/5

oxygen more efficiently.
8/10/2020 Oxygen is PE 101 Module - Moduel 7-
what
Introduction to Aerobics
gives us energy, so if you are aerobically fit, you

have more stamina. You can get through your
workouts, as well as everyday tasks, with less effort
and more energy. No more huffing and puffing on
the stairs, no more telling the kids to go ahead, you’ll
catch up and no more being tagged out on the
company softball team because you ran out of gas
before you reached the base. Being aerobically
active also lowers blood pressure and increases that
good guy cholesterol, the HDL kind.
Aerobic activity is the “primo” calorie burner of
exercises. Burn more calories and you’ll lose fat. If
weight loss is your major goal, be sure to include
lots of aerobic activity in your workout plan.
On the emotional and social side, studies have
shown that being aerobically fit can reduce
depression and make you better able to cope with
stress. Your body increases production of those
natural mood elevators called beta- endorphins,
producing a better frame of mind. And being fit
boosts self-esteem and your sense of well-being. It
also improves your ability to have more fun and to
enjoy activities. Your quality of life gets a jump start.
Not only will you look better, you’ll feel great. There
are lots of reasons to be aerobically active. We can’t
think of any reasons why not to.
f i i h b fi
https://sites.google.com/g.batstate-u.edu.ph/pe101module/unit-iii-aerobics/moduel-7-introduction-to-aerobics
f bi i l '
3/5

Before going into the benefits of aerobic exercise,
let's break down some key terms we just
mentioned. Cardiovascular system is made up of
your heart and blood vessels e.g., arteries, veins,
and capillaries that transports blood throughout the
body. Aerobic refers to how your body uses oxygen
to sufficiently meet energy demands during
exercise.

Benefits of Aerobic Exercise

In addition to strengthening your heart and
cardiovascular system, participation in regular
aerobic exercise has many health benefits. Aerobic
exercise:
· Improves your circulation and helps your body use
oxygen better
· Increases energy
· Increases endurance, which means you can work
out longer without getting tired
· Helps reduce the risk of developing heart disease
· Helps reduce the risk of developing diabetes
· Helps reduce body fat
· Helps you reach and maintain a healthy weight
· Helps reduce stress, tension, anxiety, and
depression
· Improves sleep
Resources
Renkins, J. (2016). Aerobics for Beginners. Lulu Press Inc: USA
https://mafiadoc.com/aerobics-guide-ilearn-
project_59d654a51723dd09e3043e1e.html

8/10/2020 PE 101 Module - Module 8 - Zumba
Module 8 -
Zumba
Introduction
One of the popular forms of aerobic exercise wherein

everybody can engage in Zumba. This fitness activity
provides the participants to experience various rhythmic
choreography that makes their core work and burns
calories accompanied by upbeat music.
https://sites.google.com/g.batstate-u.edu.ph/pe101module/unit-iii-aerobics/module-8-zumba 1/3

Objectives
define zumba
create and perform zumba routine
What is Zumba?
Zumba is a fitness program that combines Latin and
international music with dance moves. Zumba
routines incorporate interval training — alternating
fast and slow rhythms — to help improve
cardiovascular fitness.
Zumba is an aerobic activity that can count toward the
amount of aerobic activity recommended for most
healthy adults by the Department of Health and
Human Services.
The guidelines recommend at least 150 minutes of
moderate aerobic activity or 75 minutes of vigorous
aerobic activity a week, or a combination of moderate
and vigorous activity. But even small amounts of
physical activity are helpful. Being active for short
periods of time throughout the day can add up to
provide health benefits.

Zumba dance routine example

Zumba Zumba Compilation Compilation
Resources
https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/zumba/
faq-
20057883
https://youtu.be/YcfIHV9ViaQ

8/10/2020 PE 101 Module - Fitness Activities
Fitness
Activities
The following are the suggested exercises that you

might consider in your fitness log
https://sites.google.com/g.batstate-u.edu.ph/pe101module/fitness-activities 1/10

Dynamic Stretching
DYNAMIC STRETCHING is a form of stretching beneficial in sports utilizing
momentum from form, and the momentum from static-active stretching strength, to
propel the muscle into an extended range of motion not exceeding one's static-
passive stretching ability.
Why do we Do?
DYNAMIC STRETCHES mimic movements used in the sport or activity.
DYNAMIC WARM-UPS prepare the body for activity by helping to increase blood flow and
muscle temperature

PE 21 21 Dynamic Dynamic 101 Stretching Stretching Module Warm Warm

Home
Up Up Ex Ex
...
Plyometrics
Plyometrics exercise involving repeated rapid stretching and contracting of
muscles (as by jumping and rebounding) to increase muscle power.
Plyometrics, also known as jump training, are exercises in which muscles exert
maximum force in short intervals of time, to increase power (speed-strength)
Plyometrics Exercises is good for:
Plyometric exercises stimulate several different muscle groups at the same
time.
Although plyometrics are generally used to improve athletic performance,
they can
also be used to improve fat loss, strength, and endurance.
Plyometric exercises are great for challenging your fast-twitch muscle fibers,
coordination, and agility.

PE Plyometric Plyometric 101 exercises exercises

Module Home About UNIT I - Review on the Foundatio... UNIT II -
- 23 Plyo Varia - 23 Plyo Varia
...
PE Circuit Circuit Training Training 101 Module - - Exercises Exercises

Ideas Ideas
Home About UNIT I - Review on the Foundatio... UNIT II -
Circuit Training
What is Circuit Training?
CIRCUIT TRAINING is a great boredom buster: Moving quickly from one exercise to the
next
means your mind doesn't have time to wander or tune out. An all-strength circuit burns 30
percent more calories (about nine per minute!) than a typical weight workout and offers
more
cardio benefits.
Why do we do circuit training?
CIRCUIT TRAINING involves a series of strength training exercises with incomplete
recovery.
The goal of circuit training is to accumulate lactic acid and release growth hormone in the
body. You can expect to see increases in work capacity and muscular endurance but not
increases in speed or strength.
Why is Circuit Training Good For You?
You get the benefits of muscle building and toning along with an intense cardio workout. If
you get bored trotting along on a treadmill or elliptical, circuit training can fix that, too...
Switch up the exercises frequently to tame the exercise doldrums and keep improving your
body. Work at your own pace.


PE 101 Physical Fitness Gymnastics - Aerobics

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

PE 101 Physical Fitness Gymnastics - Aerobics

Uploaded by

Copyright:

Available Formats

8/10/2020 PE 101 Module b

the world of Fitness!

strong body". As a mandatory course in the higher education curriculum, it is our

This module aims to provide meaningful learning experiences in physical education

and learning approach.

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT

INTENDED LEARNING OUTCOMES

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT

Physical Education is an integral part of the total education

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

g y education, students may realize that they

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

Physical education provides more than just exercise

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

THE PURPOSE OF PHYSICAL EDUCATION

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

Watch attentively the TED TALK presentation of William

After watching the video answer the essential questions

Click this icon to view questions

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

PE Why Why is is physical physical 101 Module education education a a

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

The main goal of physical education is to develop an

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

of the body’s center of gravity in relation to its

such as walking, swimming, or bicycling.

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

change over time. But the bathroom scale does not

body under control. BALANCE

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

Is the ability to keep an upright posture while either

athletes who typically have a high degree of power.

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

bodies often need physical outlets for accumulated

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

Click the link below to the view questions

PE Power Power of of 101 Fitness Fitness Module | | Vincent Vincent Lam

8/10/2020 PE 101 Module - Module 3 - Physical Fitness Test

According to DepEd Physical Fitness Test Manual,

The Ruler Drop Test

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

Sit and Reach

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

Alternate Hand Wall Toss Test

Activities for Module 3

2. Before starting the fitness test, secure a copy of

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

PE 101 Module Home About UNIT I - Review on the Foundatio... UNIT II -

Activity 2 - Fitness Log

2. Click the link below to view the fitness log

Vertical Jump Test