GE2 PHIL.

HISTORY LESSON When examining a source, the historian must conduct

READING IN PHILIPPINE HISTORY-INTRODUCTION TO PHILIPPINE HISTORY (a). External Criticism
• Derived from the Greek word "historia" which means "knowledge the practice of verifying the authenticity of evidence by examining the
acquired through inquiry or investigation" physical characteristics; consistency with the historical characteristic of the
•Is the account of the past of a person or a group of people through written time when it was produced,
documents and historical evidences and the materials used for the evidence
•Is the history of history. • It covers how historians have studied and (b). Internal Criticism
developed history including its sources, techniques, and theoretical is the examination of the truthfulness and factuality of the evidence. It looks
approaches at the content of the source and examines the circumstance of its
•It should not be confused with History because history is the study of the production. It could be done by looking at the author, its context, agenda,
past, the events that happened in the past. the purpose behind its creation
• It focuses on how a certain historical text was written, who wrote it, what DECEPTION CASES IN PHILIPPINE HISTORY
was the context of its publication, what historical method was employed, Hax Code of Kalantiaw
what sources were used The code was a set of rules contained in an epic Maragas which was
WHAT IS POSITIVISM? allegedly written by Datu Kalantia. The document was sold to National
Is the school of thought that emerged in the early 20th century when Library and was regarded as an important precolonial document.
formerly colonized nations grappled with the idea of creating their identities In 1968, an American historian William Henry Scott debunked the
and understanding their societies against the shadows of their colonial past. authenticity of the code due to lack of evidence to prove that the code
Two Things in Writing History: existed in precolonial Philippine society.
1. Tell the history of their nation that will highlight their identity free from
that colonial discourse and knowledge
2. To criticize the methods, effects, and idea of colonialism
HISTORY AND HISTORIAN
Facts cannot speak for themselves. It is the historian's job not just to seek
historical evidences and facts but also to interpret them. Itis their job to give
meaning to these facts and organize them into timeline, establish
causes,and write history.
HISTORICAL SOURCES
1. Primary Sources
Are those reproduced at the same time as the event, period or subject being
study
Ex: Commonwealth 1935
2. Secondary Sources
Are those sources produced by an author who used primary sources to
produce the material
Ex. (Phil.Revolution 1935) Teodor Agoncillo's Revolt of the Masses1956
PE1-D LESSON/REVIEWER
Physical Fitness MODULE1
Fitness Concepts: The Concept of Physical Activity, Fitness, Health and Wellness
The Health Related Physical Fitness
The term Health is the state of being free from illness or injury and or a person's
mental or physical condition
Now, related is a connected by reason of an established or discoverable relation
Now here are the components of Health related Physical Fitness:
The components of Health Related Physical Fitness:
1. Body Composition- or your body's ratio of fat mass to fat-free mass, is the
final component of health-related physical fitness. Because high levels of fat mass
are associated with negative health outcomes, such as heart disease and type 2
diabetes, attaining and maintaining a healthy body composition is a goal of just
about all regular exercise routines.
Example: fat, bones, muscles, other tissues of the body.
2. Muscular Endurance- is one of two factors that contribute to overall
muscular health. Think of muscular endurance as a particular muscle group's ability
to continuously contract against a given resistance.Long-distance cyclists offer a
clear example. To continuously pedal a bike over a long distance, often up steep
inclines, cyclists have to develop fatigue-resistant muscles in their legs and gluteus.
These are evidence of a high level of muscular endurance.Likewise, holding a plank
to develop core strength is another example of muscular endurance. The longer
you're able to contract your abdominals and hold your body in a steady position,
the greater endurance you have through your hips, abdominals, and shoulders.
Example: washing your clothes from 7am-5pm and your body can feel tired but not
much of fatigue.
3. Cardio-vascular Fitness- Cardiovascular endurance (also known as
cardiorespiratory endurance or aerobic fitness) refers to your body's ability to
efficiently and effectively intake oxygen and deliver it to your body's tissues by way
of the heart, lungs, arteries, vessels, and veins. By engaging in regular exercise that
challenges your heart and lungs, you can:
• Maintain or even improve the efficient delivery and uptake of oxygen to
your body's systems
• Enhance cellular metabolism
• Ease the physical challenges of everyday life
4. Strength- The ability of the muscles to exert an external force or to lift a
heavy weight. One is considered fit if he can do work play that involves exerting
force, such as lifting or motion one’s body weight.
Examples: can carry heavy loads of bag, can lift up the table.
5. Flexibility- refers to the range of motion you have around a given joint. Like
muscular strength and endurance, flexibility is joint-specific. For instance, you may
have very flexible shoulders, but tight and inflexible hamstrings or hips, is important
at any age. It plays a role in unhindered movement and can affect your balance,
coordination, and agility. Maintaining a full range of motion through your major
joints can reduce the likelihood of injury and enhance athletic performance.
Examples: can split accurately, can do back-to-back tumbling
The Skill Related Physical Fitness
Skill/s” is defined as “the ability to use one’s knowledge effectively and readily in
execution or performance or a learned power of doing something competently, a
developed aptitude or ability
While “related” is a connected by reason of an established or discoverable relation
and or connected
Now these are the components of skills related physical 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 body under
control.
Examples: Skiing, Wrestling, Shuttle run, these activities requires exceptional agility.
2. Power
 Is the ability to transfer energy into force at a fast rate, it is also 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 athletes who typically have a high degree of power.
Examples: Playing Discuss Throw, and Putting the Shot or Shot Put
3. Reaction time
 This is the time elapsed between stimulation and the beginning of the
reaction to that stimulation. Is the amount of time it takes to start a movement
once your senses signal the need to move,
Examples: Driving a racing Car and starting a sprint race are activities that require
good reaction time, People with good reaction time can usually start quickly in
track and swimming or react quickly in ping pong or karate.
4. Coordination
 This is the ability to use the senses with the body parts to perform motor
tasks smoothly and accurately, or the integration of eye, hand, and foot movement,
This component is necessary for success in such sports such as
Examples: Juggling, Hitting the tennis ball, and kicking a ball or in baseball, softball,
golf, and basketball.
5. Speed interaction (including self).A socially well person is characterized as invoiced rather
 The ability to perform a movement in a short period of time or is the ability than lonely.
to cover a distance in a short amount of time, Speed is very important factor in Spiritual Health
many sports and activities. Short runs are used to evaluate speed. The one component of health that is totally composed of the wellness dimension; it
Examples: Sprinting, this needs a good foot and leg speed. is same as spiritual wellness.
6. Balance Spiritual Wellness
 Is the ability to keep an upright posture while either standing still or The ability to establish a value system and act on the system of belief, as well as to
moving or the maintenance of equilibrium while stationary or while moving, good establish and carry out meaningful and constructive lifetime goals. This is often
balance in essential in many activities like based on a belief in a force greater than the individual that helps the person
Examples: Skating, Surfing, Skiing, and gymnastics and performing on the balance contribute to an improved quality of life for all people. Generally, a person with
beam requires exceptional balance. spiritual wellness is characterized as fulfilled instead of unfulfilled.
Health and Wellness Dimensions B. Fitness and Physical Activity Assessment
Emotional/Mental Heath Body Mass Index (BMI)
Freedom from emotional/mental illness, such as clinical depression, and possession Body mass index, or BMI, is a measure of body size. It combines a person’s weight
of emotional wellness. with their height. The results of a BMI measurement can give an idea about
Emotional/Mental Wellness whether a person has the correct weight for their height. BMI is a screening tool
The ability to cope with daily circumstances and to deal with personal feeling in a that can indicate whether a person is underweight or if they have a healthy weight,
positive, optimistic, and constructive manner. Generally, a person with intellectual excess weight, or obesity. If a person’s BMI is outside of the healthy range, their
health is characterized as happy instead of depressed. health risks may increase significantly.
Intellectual Health
Freedom from illnesses that invade the brain and other systems that allow learning.
A person who is intellectually healthy also possesses intellectual wellness.
Intellectual Wellness
Ability to learn and to use information to enhance the quality of daily living and
optimal functioning. A person with intellectual wellness is generally characterized as
informed instead of ignorant.
Physical Health
Freedom from illnesses that affects the physiological systems of the body, such as
the heart and the nervous system. A person with physical health possesses an
adequate level of physical fitness and physical wellness.
Physical Wellness
The ability to function effectively in meeting the demands of the day’s work and to
use free time effectively. This includes good physical fitness and the possession of
useful motor skill. This person is generally characterized as fit instead of unfit.
Social Health EXAMPLES
Freedom from illnesses or conditions that severely limit functioning in society, 1. STANDING LONG JUMP 2. PUSH-UP
including antisocial pathologies. 3. KNEE-BENT CURL UPS 4. 100M SPRINT
Social Wellness
5. SIT AND REACH 6. FLEXED ARM HANG
The ability to interact with others successfully and to establish meaningful
relationships that enhance the quality of life for all people involved in the
C. Training Principles
Overload, Recovery, Regression, Progression, Individually, Specificity, Variety
“Principle”is a comprehensive and fundamental law, doctrine, or assumption or a
rule or code of conduct or the laws or facts of nature underlying the working of an
artificial device. ( from Merriam Webster Dictionary ) in short it is a Rules to be
follow during the play of a certain sports or during practices or training of a specific
field of sport. While physical fitness as always defined as a total package of
performances without undue fatigue. These are the different Principles of Physical
Fitness:
1. Overload
 In order to improve fitness whether it is cardiovascular or muscular the
body needs to be stressed above what it normally encounters in order to gain
improvement. This increase must be both systematic or to be planned program
(structured) and progressive to ensure performance gains without injuries. This can
be done by increasing the intensity, for example, increasing the weight being lifted,
the speed of which the exercise is being carried out, increasing your heart rate, the
time spent on the exercise, increasing the distance and finally increasing the
frequency at which you do it.
2. Recovery
 Recovery is just as important as the hard work that you put into your
training regime. There are several methods that may help enhance your recovery
phase, these being massage, hydro-therapy, yoga, and reflexology all of which can
help your body make the necessary repairs prior to moving onto the next training
session. Just remember no recovery, no improvement.
3. Progression
 The principle of progression in exercise emphasizes that a person should
start slowly and increase exercise gradually. This will help avoid muscle soreness
and minimize injuries. The significance of progression is for exercise to be done
gradually and to reduce the risk of overuse injuries, frustration and even burnout.
When structuring an exercise program ensure the following acronym is used to
ensure progression:
F- Frequency
 it is how often you will exercise.
I-Intensity
 it refers to the amount of effort or work that must be invested in a specific
exercise workout.
T-Time
 it is how long each individual session should last.
T-Type of Exercise
 what specific exercise will you perform? Will be it primarily cardiovascular,
resistance training or a combination of both?
4. Individuality
 No two people are alike. Whether it is gender differences, race difference,
or genetical difference when it comes to physical training we all have different
requirements that need to be considered. Endomorphs (larger people) may not
recover s quickly or have the same time aerobic capacity as an ectomorph (thinner
smaller build) and these individual differences need to be taken into account when
evaluating a training program.
5. Specificity
 Specificity is a principle in which specific kinds of exercise need to be used
to develop specific parts of the body and specific elements of fitness. If you are an
athlete and you play a sport then you will realize that you need to allocate training
sessions to train for the specific sport that you play.
6. Variety
 “Variety is the spice of Life”. This saying applies in fitness training. Some
may say that this contradicts the fifth principle, specificity however it doesn’t. By
adding variety to your training regime you ensure that you don’t plateau or
stagnate due to lack of interest. Even by changing running routes, venues where
you train and a change in the exercise or activities that you perform on a regular
basis will ensure that monotony doesn’t set in.
These principles are considered guiding points in order to achieve the highest level
of physical fitness. Many of us do not take the chance to move our body even if
there is enough time to exercise. One’s level of physical fitness solely depends on
how frequently exercise, how intensely we move. For this reason, sedentary
lifestyle can be avoided if we all choose to be fit through regular exercise.
Remember that this is personal responsibility.
PE1 MODULE 2
Locomotor and Non-Locomotor Exercises
Locomotor Skills
The definition of locomotor skills pertains to the physical actions that allow a
person to get from one place to another. When a locomotor skill is used, the
individual is propelled either forward, backward, or to the side, causing them to be
in a different location than they were when the skill was initiated. Locomotor skills
are initially learned as an infant and can be further developed throughout childhood
and even adulthood through play or formal physical education classes. Continuous
instruction of basic locomotor skills allows for their complex development, meaning
that more difficult locomotor skills may be completed successfully in the future.
Non-Locomotor Skills
Non-locomotor skills are defined as movements of the body where one or more
parts maintain in contact with the ground (or apparatus), in which transportation of
the body through space, or from place to place are not required (Kirchner &
Fishburne, 1998). These movements are performed with the focus of maintaining a
relatively stable base of support, and can be performed while standing, kneeling,
sitting, lying, as well as combined with locomotor skills (Kirchner & Fishburne,
1998).
Examples of Locomotor and Non-Locomotor Skills
Standing Punch Out
Execution: Stand in a staggered position with both fists guarding your face. Punch
with your front fist while blocking your face with the other hand. Punch with your
other fist while rotating your hip forward. Repeat the move.
Barbell anti-Revolving Landmine
Execution: The anti-rotation landmine uses a barbell landmine setup—if you don’t
have one, you can stuff a towel on the floor in a corner and place the end of a
barbell in it as the base. With weight on the free end, grip the sleeve of the barbell
in front of the plate and stand with feet about shoulder width and in a position that
places the bar close to your chest with the arms bent under the bar.
One arm Planters Walk
Execution: Walk or jog while carrying a single weighted implement in one arm—
farmer handle, kettlebell, dumbbell, loaded bucket, sandbag, etc. Actively maintain
whole trunk tension to maintain as upright and solid of a torso as possible while
balancing the uneven load. The 1-arm farmer carry creates significant demands on
lateral trunk and hip stability and improves the ability to resist lateral forces and
maintain strong posture, along with training grip strength and stamina.
Rolling Exercise
Execution: It is a muscle-ligament relieving method using a foam roller. Apart from
other exercising devices, it serves for relieving the muscle and ligament tension, the
foam roller differs in shape, material and thermological properties. It regulates the
amount of accumulated pressure in a certain position, and we affect the soft
structures of our bodies with a neurophysiological technique called autogenic
inhibition reflex
Bird-Dog Exercise
Execution: Find a spot with enough space to extend an arm and leg at the same
time. Kneel on an exercise mat or other cushioned surface with your knees hip-
width apart and hands firmly on the ground, about shoulder-width apart. Brace
your abdominals. Point one arm out straight in front and extend the opposite leg
behind you, forming a straight line from your extended hand to your extended foot.
Keep your hips squared to the ground.
Aim to complete five reps on each side or 10 reps total.
Press-up Scapular Protraction
Execution: The press-up or the push-up exercise is a very popular exercise used in
upper extremity training. It is a closed kinetic chain exercise that requires no tools
and uses the body weight for resistance. It has many variations, so it can be
adjusted according to the fitness level. The muscles it primary targets are the
pectoralis major, tricpes brachii and scapula stabilizers.
Planking Series
Execution: The plank, or planking, is an exercise that involves your core muscles,
improving your strength, balance and endurance. The exercise is so-named
because, when done properly, you straighten your entire body and maintain it
rigidly, just like a plank of wood. Like other calisthenic exercises, it requires no extra
equipment or weights, making it a convenient form of strength training if you're on
a small budget or are traveling.
Squat Series
Execution: Squats are considered a vital exercise for increasing the strength and size
of the lower body muscles as well as developing core strength. The primary agonist
muscles used during the squat are the quadriceps femoris, the adductor magnus,
and the gluteus maximus. The squat also isometrically uses the erector spinae and
the abdominal muscles, among others.
Crawl and Creep
Execution: Simple crawling movements loosen the hips, prime the core, and warm
up the shoulders. Crawling also ties your movement together; it syncs the right and
left hemispheres of your brain through contralateral movement — the movement
of corresponding body parts on opposite sides, such as moving your right arm and
left leg together and vice versa.
Jumping
Execution: Reach forward and down to the ground as you land. Start the same way
as you did with the basic jump, but keep your arms overhead and turn your head to
turn your body 180 degrees. Focus on landing in the same spot (just facing the
other direction) as your starting position.
Linear and Lateral Movements
Execution: Linear and lateral training refer to ways of designing agility drills for
sports training. For athletes who move up and down a court or a field, such as
tennis or basketball players, the ability to move forward and back as well as side to
side is crucial to optimal performance. Both types of training are equally important
for athletes who move in multiple directions during competition.