Photo: Yvainne Shanon I.

Briones
By: Ivy May Isturis-Briones
 P.E 1- EDUCATIONAL GYMNASTICS

PREFACE

It is the goal of education, not only to promote individual welfare, but also, to help
each individual achieve development in the physical, mental, social, emotional and
spiritual aspect. These development, if achieved, results to the effective use of talents
and skills, thus, enabling a person live a productive and meaningful life making him a
contributor for the achievement of a common goal.

In the society we are in today, life has been so uncertain. But along with our
struggle to adjust to the “new normal”, we are to strive to continue learning, to continue
to seek education. It is only through education that a bright future is assured.

Physical Education 1 is geared towards acquiring knowledge in Physical Fitness,

Posture Education, and the basics of Educational Gymnastics. It is hoped that this module,
not only provide the knowledge, but also develop in each individual the desire to apply
the skills acquired for the attainment of a happy and fruitful life.

= The Author =

…happy is the man that findeth wisdom, and the man that getteth understanding…
Proverbs 3:13

Disclaimer:
This material is produced/distributed for the students of Aklan
State University intended for academic purposes only.
Reproduction of this material without the consent of the
author/university is strictly prohibited.

Learner’s Module 1
 P.E 1- EDUCATIONAL GYMNASTICS

INTRODUCTION

Physical Education provides instruction in different kinds of physical activity in

order to promote the physical development and well-being of the individual. Generally, it
is taught in all levels in schools involving organized sports and games, gymnastics, and
dance. These are tools through which the objectives of Physical Education are meet.
These, also are means to enable students to understand and acquire physical skills in
order to achieve and maintain high level of fitness.

Today, Physical Education contributes to the enhancement of positive lifestyle

changes which would lead to an improved and better quality of life. It is believed that
through Physical Education, the individual is given the chance to acquire sufficient
knowledge and understanding on physical skills and desirable attitudes that will
contribute to his attainment of the desired quality of life. In the process, total fitness is
achieved which enables the individual to avoid common illnesses, use his leisure time
wisely, and practice healthy lifestyle.

Course Objectives:

After completing this module, the students must have:

1. discussed the meaning, components, objectives and importance of Physical
education and Physical Fitness;
2. performed Physical fitness tests and practiced the correct mechanics of basic
movements, and healthy posture ;
3. identified the values and principle of exercise program; and
4. interpreted and performed the fundamental gymnastics positions, the basic
conditioning exercises, and simple stunts .

Course Contents:

Module 1: General Concepts on Physical Education

Module 2: Physical Fitness and Testing
Module 3: Mechanics of Daily Living and Posture Education
Module 4: Conditioning Exercises
Module 5: Fundamental Gymnastics Positions
Module 6: Gymnastics
Module 7: Stunts and Pyramid building

Learner’s Module 2
 P.E 1- EDUCATIONAL GYMNASTICS

Module 1: General Concepts on Physical Education

What is Physical Education

The term Physical Education has been given definitions by several experts in this
field. As cited by Evisa et. Al (2007), according to Lumpkin (2002) Physical Education is a
process through which an individual obtains optimal mental, social and fitness skills
through physical activities.

Moreover, according to Andin (1988), Physical Education is an integral part of the

educational program designed to promote the optimum development of the individual
physically, mentally, emotionally, and socially through total body movement in the
performance of properly selected physical activities.

The term also refers to an important segment of general education which aims to
contribute to the total development of the individual. This is through participation in
selected activities which provide opportunities to acquire lifelong skills which are
essential for the total development of the individual.

Therefore, according to Evisa (2007), Physical Education is a planned, sequential

instruction that promotes lifelong physical activity.

Components of a Physical Education Program

Physical Education program in different levels are organized into four components
(Bucher, as cited by Jimena 2001):
1. Required service PE class or basic instruction program. This is the formal
physical education class, instructional in nature and the formal teaching of basic
fundamental skills and knowledge.

2. Adapted PE program or the program for the differently able persons. This
program meets the needs of individuals who are temporarily or permanently
unable to take part in the regular PE classes because of some inadequacy or
functional defects.

3. Intramural and extramural athletic program. This is voluntary PE program for

students within one or few schools or colleges that includes competitive
tournaments.

4. Varsity inter-school or intercollegiate athletic program. This is designed for the

skilled individuals in one school who compete with skilled students from another
school.

Learner’s Module 3
 P.E 1- EDUCATIONAL GYMNASTICS

Objectives of Physical Education

The goal of Physical Education is to help the individual develop and maintain a
healthy life. This could be attained through the acquisition of knowledge, desirable
traits and attitudes, game and dance skills and wholesome interpersonal
relationships.

The objectives of Physical Education are:

1. Physical Development Objective

Physical fitness is the foremost aim of Physical education. This is achieved
through regular exercise and participation in varied physical activities.
Fundamental movement skills, games, sports and dance skills are acquired
which can increase one’s capability to enjoy lifetime recreational pursuits.

2. Mental Development Objective

This objective focuses on the acquisition of knowledge and understanding,
ability to analyze mechanics of body movements and skills, evaluate game
situations and make important decisions. Knowing the history and
understanding the rules of the game leads to better performance and
appreciation of an activity making one an intelligent spectator.

3. Social Development Objective

This objective focuses on the acquisition of desirable social attitudes that
help an individual get along with other people. Through participation in
various activities like games, dance or exercise, an individual learns
cooperation, friendliness, respect for the rights of others, fair play, good
sportsmanship, honesty in group competition, good leadership and
followership, and teamwork.

4. Emotional Development Objective

Participation in varied physical activities enables one to acquire pleasant
attitudes and desirable habits and values. Good character traits such as
courage, self-confidence, discipline, appreciation of good and beautiful
performance and self-expression are developed and become part of an
individual’s way of life.

5. Spiritual Development Objective

Talents and skills are gifts from God. As one learns and participates in
physical activities and competitions, he learns to appreciate the value of
God’s protection and goodness and gives back to God appreciation in times
of triumph.

Learner’s Module 4
 P.E 1- EDUCATIONAL GYMNASTICS

Activity 1

1. In your own words, give at least four (4) concepts about what Physical Education
is.

2. Why are the components of PE important?

3. How can the objectives of PE be achieved? Give specific examples or situations.

4. Why is Physical Education important to you as an individual?

5. In preparation for Module 2, download any exercise routine for the

improvement of general fitness not shorter than 30 minutes or a walk at home
exercise. Perform the routine before our schedule in PE or at your most
comfortable time. Take a video or picture of you performing the exercise.

Learner’s Module 5
 P.E 1- EDUCATIONAL GYMNASTICS

Module 2: Physical Fitness and Testing

What is Physical Fitness

Physical fitness is a quality of life, a condition that helps an individual to look and
feel well. Activities are carried out daily efficiently and retains sufficient energy for social
life and recreational interests.

By definition, Physical fitness is the ability to perform daily tasks efficiently without
undue fatigue and still have reserved energy to enjoy recreation and in case of
emergency.

Importance of Physical Fitness (Provido, 1988)

1. Vitality. Muscles are the basis for all body action. They increase in strength with
activity and deteriorate from the lack of it. Fit muscles use less energy to perform
the same tasks leading to an increase in vitality.

2. Posture. A physically fit person is able to maintain his general postyral alignment
than the one with weak muscles.

3. Strong back. Strong and well developed lower back muscles can be an aid in
preventing lower back pain in later life.

4. Organic fitness. The efficiency and capacity of organ systems, particularly the
heart and lungs are increased through regular, vigorous exercise. Regular exercise
can prevent degenerative heart disease in later life

5. Appearance. Fitness is a factor in weight control. Diet and exercise combined are
generally the best approach to be able to maintain proper body proportions.

6. Social relationships. Physical fitness can be a factor in good peer relationships. It

offers many opportunities for social interactions.

7. Mental health. A healthy body helps develop full mental powers. Regular exercise
contributes to the ability to relax and reduce tension.

8. General health. Fitness improves general health and is essential for full and
vigorous life.

Learner’s Module 6
 P.E 1- EDUCATIONAL GYMNASTICS

Components of Physical Fitness:

The components of Physical Fitness are:

1. Agility. This refers to the ability to change direction quickly and effectively. A
basketball player on a speed dribble should be agile enough so he could reach the
ring and shot the ball without being intercepted by his opponent.

2. Balance. It is the ability to assume and maintain any body position, whether static
or in motion; the ability to maintain equilibrium.

3. Cardiovascular endurance. The ability of the heart and lungs to take in and
transport adequate amount of oxygen to the working muscles allowing activities
that involve large muscle masses to be performed over a long period of time.
4. Coordination. The ability to use the senses together with the body parts in
performing tasks or movements smoothly and accurately.

5. Muscular endurance. This refers to the ability of the muscles to postpone fatigue,
or to sustain muscular contraction for a certain period of time. For a runner to
finish a 20 kilometer marathon, he needs endurance of the leg muscles.

6. Muscular strength. The amount of force a muscle or muscle group can exert. This
is what you most needed if you want to be an athlete in weight lifting.

7. Power. The ability to release maximum force in the shortest period of time. This
is what a boxer needs to knock out his opponent on just one punch.

8. Flexibility. The ability of muscles and joints to move and stretch within normal
range of motion.

9. Speed. The ability of the individual to make successive movements in the shortest
period of time.

10. Reaction time. Refers to the time required to move or make a response to a
stimulus or situation. Example is swaying a baseball bat towards an approaching
pitched ball or running towards the direction of a batted ball.

Learner’s Module 7
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Activity 2.
1. In your own words, explain what Physical fitness is.
2. Based on the importance of physical fitness, describe a physically fit person.
3. Are you physically fit? Explain your answer.
4. Complete the table below:

No. Component Importance/uses Activities Result in the

in order absence or poor
to level of the
acquire/d component
evelop
1. Ex. Flexibility To avoid injury in the Stretching Limited movement
performance of daily exercises
activities; in gymnastics
2.

3.

4.

5.

6.

7.

8.

9.

10.

5. Why should you strive to attain physical fitness?

Learner’s Module 8
 P.E 1- EDUCATIONAL GYMNASTICS

Physical Fitness Tests

How physically fit are you? What is your level of fitness?

It is important to know the physical fitness status in order to determine the

strength and weaknesses. For example, if the test result reveals weak abdominal
muscles, then select activities that improve these muscles.

The individual’s general fitness level could be determined by performing the

Physical Fitness Tests. Aside from this, test results could also be used as the basis for
selecting possible athletes.

BEFORE PERFORMING THESE TESTS:

1. Consult with your physician if you have medical problem.
2. Do warm-up exercises
3. Be sure that the area is flat, dry, not slippery and free from things that could
hinder movement or cause accident
4. Wear comfortable attire
5. BE SAFETY CONSCIOUS

Physical Fitness Tests:

1. Body Mass Index (BMI). This is an estimate of body fat based on height and
weight. It doesn’t measure body fat directly, but instead uses an equation to make
an approximation. BMI can help determine whether a person is at an unhealthy
or healthy weight. (https://www.healthline.com/health/body-mass-index)

Purpose: To assess body fatness; to measure body composition

Mechanics:
a. Determine your weight in kilograms
b. Take your standing height in meters
c. Multiply your height by itself;
d. Divide the value obtained in C by your weight
e. Refer to the rating scale to obtain your descriptive BMI

Formula for BMI

BMI = Weight (kg)/Height (m)2 where kg is a person's weight in kilograms and

m2 is their height in metres squared

Learner’s Module 9
 P.E 1- EDUCATIONAL GYMNASTICS

Sample Computation:
Body Weight : 60 kg
Height : 1.70 m
Formula : BMI = Weight/height2
Computation : BMI = 60kg/170m2 (or 1.70m x 1.70m)
= 60kg/2.89m
BMI = 20.76

How is BMI interpreted for adults?

For adults 20 years old and older, BMI is interpreted using standard weight
status categories. These categories are the same for men and women of all body types
and ages.

The standard weight status categories associated with BMI ranges for adults are
shown in the following table.

Body Mass Index (BMI) Weight Status

Below 18.5 Underweight
18.5 – 24.9 Normal or Healthy Weight
25.0 – 29.9 Overweight
30.0 and Above Obese
https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html#InterpretedA
dults

2. Standing Long Jump

Purpose: Measures leg strength and power

Materials Needed: tape measure to measure distance jumped, non-slip

floor for takeoff, a soft landing area preferred, chalk for marking

Procedure:
The student stands behind a line marked on the ground with feet
slightly apart. A two foot take-off and landing is used, with swinging of
the arms and bending of the knees to provide forward drive. The subject
attempts to jump as far as possible, landing on both feet without falling
backwards. Three attempts are allowed. For additional reference, you may
visit https://www.youtube.com/watch?v=yFdHdQ_fXSo for an instructional
video.

Learner’s Module 10
 P.E 1- EDUCATIONAL GYMNASTICS

Measure the distance

Scoring:
The measurement is taken from take-off line to the nearest point of
contact on the landing (back of the heels). Record the longest distance jumped,
the best of three attempts.

Rating scale for the standing long jump test for adults
Males Females

Rating; Equivalent Grade

(cm) (feet, inches) (cm) (feet, inches)

Excellent - 98 > 250 > 8' 2.5" > 200 > 6' 6.5'

very good - 96 241-250 7' 11" — 8' 2.5" 191-200 6' 3" — 6' 6.5'

above average - 94 231-240 7' 7" — 7' 10.5" 181-190 5' 11.5" — 6' 2.5"

Average - 92 221-230 7' 3" — 7' 6.5" 171-180 5' 7.5" — 5' 11"

below average - 90 211-220 6' 11" — 7' 2.5" 161-170 5' 3.5" — 5' 7"

Poor - 88 191-210 6' 3" — 6' 10.5" 141-160 4' 7.5" — 5' 2.5"

very poor - 86 < 191 6' 3" < 141 < 4' 7.5"

https://www.topendsports.com/testing/tests/longjump.htm

Learner’s Module 11
 P.E 1- EDUCATIONAL GYMNASTICS

3. One Minute Sit Up Test

Purpose: measures the strength and endurance of the abdominals and

hip-flexor muscles.

Procedure:
Lie on a carpeted or cushioned floor with your knees bent at
approximately right angles, with feet flat on the ground. Your hands
should be resting on your thighs. The feet are not anchored. Squeeze
your stomach, push your back flat and raise high enough for your hands
to slide along your thighs to touch the tops of your knees. Don't pull
with you neck or head and keep your lower back on the floor. Then
return to the starting position.

Scoring:
How many sit-ups can you do in 1 minute? Count how many you
can do in one minute and then check the chart below for your rating.

Learner’s Module 12
 P.E 1- EDUCATIONAL GYMNASTICS

Compare your results to the table below. Remember, these scores

are based on doing the tests as described, and may not be accurate if
the test is modified at all. Don't worry too much about how you rate -
just try and improve your own score.

1 Minute sit-up test (Men)

Age 18-25 26-35 36-45 46-55 56-65 65+

Excellent - 98 >49 >45 >41 >35 >31 >28

very good - 96 44-49 40-45 35-41 29-35 25-31 22-28

above average - 94 39-43 35-39 30-34 25-28 21-24 19-21

Average - 92 35-38 31-34 27-29 22-24 17-20 15-18

below average - 90 31-34 29-30 23-26 18-21 13-16 11-14

Poor - 88 25-30 22-28 17-22 13-17 9-12 7-10

very poor - 86 <25 <22 <17 <13 <9 <7

1 Minute sit-up test (Women)

Age 18-25 26-35 36-45 46-55 56-65 65+

Excellent - 98 >43 >39 >33 >27 >24 >23

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very good - 96 37-43 33-39 27-33 22-27 18-24 17-23

above average - 94 33-36 29-32 23-26 18-21 13-17 14-16

Average - 92 29-32 25-28 19-22 14-17 10-12 11-13

below average - 90 25-28 21-24 15-18 10-13 7-9 5-10

Poor - 88 18-24 13-20 7-14 5-9 3-6 2-4

very poor - 86 <18 <13 <7 <5 <3 <2

https://www.topendsports.com/testing/tests/home-situp.htm
4. Sit and Reach
Purpose: 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, though actual flexibility may differ
around the body.

Material needed: Meter stick to measure the distance, paper tape for
marking and holding the meter stick in place

Procedure:
Remove your shoes and sit on a flat surface, legs extended in
front of the body, toes pointing up and feet slightly apart. Place the
meter stick on the ground parallel and between your legs with the mark
1 towards you. Place the paper tape at the 15 inches mark of the meter
stick. Place one hand on top of the other, then reach slowly forward. At
the point of your greatest reach, hold for a couple of seconds, and
measure how far you have reached. See also video demonstrations of
Sit and reach at https://www.youtube.com/watch?v=LCiZIXxDV7c

Learner’s Module 14
 P.E 1- EDUCATIONAL GYMNASTICS

Meter stick

Paper tape
15 inches mark

Scoring: Record your farthest reach among your 3 tries. Refer to the table below
for the interpretation of your score.
Table for Sit and Reach Score:

www.physiopedia.com%2Fimages%2F8%2F85%2FFitness_Categories_for_the_YMCA_Si
t-and-Reach_Test_ Note: For the Equivalent Grade, please refer to the table for other
PFTs.

Learner’s Module 15
 P.E 1- EDUCATIONAL GYMNASTICS

Activity 3.
1. With reference to your Physical Fitness test results, complete the table below.

PHYSICAL FITNESS TEST CARD

Name: __________________________________________ Sex:

Course/Section/Major: Age:

No. Physical Fitness Test Component Result Interpretation Equivalent

Measured Grade
1

2. Based on your result,

a. What are your strengths and weaknesses?
b. What sports activity could you participate in or be an athlete?
c. What physical activities should you perform or do to maintain your high
result and improve the poor ones?

Learner’s Module 16