COLLEGE
TEACHER of
MODULE 1: PHYSICAL EDUCATION
VISION
A leading university that transforms individuals into
morally upright and globally competitive professionals
through quality and practical education for all
MISSION
To provide exemplary outcome-based and advanced
instructions; socially relevant and innovative researches;
and inclusive extension services, partnerships and/or
linkages
Course Title: Movement Enhancement
Course Code: Path Fit 1
Credit: 2 units
Course Description: This course provides training in
different movement patterns and core engagement in
conjunction with principles of healthy eating and a physical
active life. Students will be able to adapt and transfer the
movement competency indifferent context.
Course Policy:
1. Participation to face to face discussion is required
and, in all activities, related to this course.
2. Completion and Submission of course
requirements must be ON TIME and with at least
satisfactory quality.
3. Long examinations will be administered face to
face. No special exam will be given unless with a
valid reason.
4. Academic Honesty. You are encouraged to
observe academic honesty in all outputs. Always
do citation.
5. Students can always ask for help or (call a friend)
if anything bothers you about the course.
6. Submit the assignment/activity in a hard copy
(preferably encoded), if there is.
COURSE EVALUATION
QUIZZES/ASSIGNMENTS 30%
PERFORMANCE OUTPUTS/TASKS 30 %
EXAMINATION 40%
TOTAL 100%
Requirements:
1. Independent study/readings of the topics
2. Completion and submission of papers practical
activity, and other requirements on time with at
least satisfactory quality
3. Satisfactory marks in all quizzes, papers and
major examination
**A student who fails to comply with all the requirements
is given an incomplete grade regardless of the accumulated
points.
OVERVIEW
“Physical Education is the study, practice, and appreciation
of the art and science of human movement”. While
movement is both innate and essential to an individual’s
EDUCATION
growth and development, it is the role of physical education
to provide instructional activities that not only promote
skill development and proficiency, but also enhance an
individual’s overall health. Physical Education not only
fulfills a n unique role in education, but is also an integral
part of the schooling program.
Walking, lifting weights, doing chores- it’s all good.
Regardless of what you do, regular exercise and physical
activity is the path to health and well-being. Exercise burns
fat, builds muscle, lowers cholesterol, eases stress and
anxiety, let’s us sleep restfully.
LEARNING OUTCOMES
1. Interpreted the meaning of physical education
and identified its relevance to wellness
development as well as to their course.
2. Explained the importance of the legal bases of PE
and components of physical fitness
3. Performed conditioning exercises fro physical
fitness test
CONTENT
LEGAL BASES OF PHYSICAL EDUCATION
Article 1 of the International Charter of Physical Education
and Sports, UNSEC0, Paris, 1978 and Recommendation 1,
Interdisciplinary Regional Meeting of Experts on Physical
Education, UNESCO, Brisbane Australia, 1962. States that:
“The practice of Physical Education and Sports is
a fundamental right for all.”
“And this right should not be treated as different
in principle from the right to adequate food, shelter and
medical care."
Article XIV, section 19, 1986 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 educational institutions shall undertake
regular sports activities throughout the country and in
cooperation with athletic club and other sectors."
HEALTH AND FITNESS
Fitness involves activity of some sort that stimulates
various systems of the body and maintains a certain
condition within the body. Health, on the other hand,
involves every system of the body and is only achieved
through a lifestyle that supports health.
Path Fit 1: Movement Enhancement

Physical activity or exercise can improve your health and
reduce the risk of developing several diseases like type 2
diabetes, cancer and cardiovascular disease. Physical
activity and exercise can have immediate and long-term
health benefits. Most importantly, regular activity can
improve your quality of life.
Do you know the difference between Fitness and Health?
Most people believe being healthy and being fit are one and
the same. In reality, they can be separate states of physical
being. You can be really fit, and not very healthy, and you
can be very healthy and not very fit. The best benefits are
found with trying to get a balance out of both sides, this
requires us to identify the difference between fitness and
health.
So let’s define the difference. Health has been defined by
the World Health Organization as a state of complete
physical, mental and social well-being, and not merely the
absence of disease or infirmity. It includes aging well,
longevity, quality of life, freedom from pain etc.
Fitness, on the other hand, is defined as a set of attributes
that people have or achieve that relates to the ability to
perform physical activity. Fitness is made up of many
components, and the following factors need to be
considered when discussing fitness levels:
1. Endurance (Cardiovascular and Cardio-
Respiratory): This is your body’s ability to use
and deliver oxygen to your body.
2. Stamina (Muscular Endurance): This is your
body’s ability to store, process, and use energy.
3. Strength: This is the ability of your muscles or a
muscular unit to apply force.
4. Flexibility: The ability to maximize the range of
motion of a joint.
5. Power: The ability of your muscles to maximize
their force in a minimum amount of time.
6. Speed: The ability to minimize the amount of
time it takes you to accomplish a task or
movement.
7. Coordination: The ability to combine several
different movement patterns in a single distinct
movement.
8. Accuracy: The ability to control a movement in a
given direction or intensity.
9. Agility: The ability to minimize the time going
from one movement to another.
10. Balance: The ability to control the center of
gravity of your body in relation to your support
base.
Fitness involves activity of some sort that stimulates
various systems of the body and maintains a certain
condition within the body. Health, on the other hand,
involves every system of the body and is only achieved
through a lifestyle that supports health.
For instance, if a person tells that they have neglected to eat
properly, ignored the fat content, and ate mostly processed
foods, all the exercise in the world couldn’t possibly correct
the damage done from such a lifestyle.
Exercise won’t remove the damage from chemicals, or
improve immune system damage or weakness from
depleted foods. Only sound nutrition can support good
health. Of course, fitness can ALSO support health and
WILL improve health if it is part of a WAY OF LIFE. Our
health is mainly the result of thousands of daily nutritional
decisions.
As you continue on your personal health journey, or if you
are just getting back on track, ask yourself this simple
question: “Am I on the road to becoming fit and healthy, or
just fit?” If your answer is “just fit,” try incorporating other
aspects of wellness into a more comprehensive plan that
revolves around the combination of physical, mental,
emotional and spiritual health.
If it is simply healthy to get the doctor off your back, ask
yourself what can I do to achieve more and live life to the
fullest? Healthy is good but if you can’t walk up the stairs
without puffing and being tired all day, or enjoy a holiday,
what’s it’s worth?
IMPORTANCE OF PHYSICAL EDUCATION
Physical Education (PE) develops students’ competence
and confidence to take part in a range of physical activities
that become a central part of their lives, both in and out of
school.
GENERAL OBJECTIVES OF PHYSICAL EDUCATION
 Physical Development
It is not only free from diseases but includes
physical fitness as well,
 Emotional Development
The informal nature of physical education
activities offers opportunities for the
development of a high level of self-esteem and
ability to cope with routine stresses of daily
living.
 Social Development
It is the development and maintenance of a
meaningful interpersonal relationship.
 Mental Development
Through participation in physical education
activities, the individual develops his mental
capacities as he learns the principles, rules and
strategies of games and sports.
IMPORTANCE OF PHYSICAL FITNESS
Through regular exercises, physical fitness helps the
individual:
 In the proper growth of young bones and
muscles;
Path Fit 1: Movement Enhancement
  Improve the ability to avoid and recover from
illnesses and accidents
 Improve posture and appearance by
strengthening muscles that support the body;
 Minimize stress response
 Maintain proper body weight
 Prevent heart ailment
 Improve organic functions
 Delay the aging process
 Feel good and younger as a human being, and
 Experience joy of participation in any
recreational or sports activities
HEALTH RELATED COMPONENTS
1. Cardio-respiratory endurance – the ability
of the heart and lungs to function efficiently
and effectively over a prolonged period of time.
2. Muscular strength – the ability of muscle group
to contract against a resistance. Examples would
be the bench press, leg press or bicep curl. The
push up test is most often used to test muscular
strength.
3. Muscular endurance – the ability to continue
selected muscle group movements for a period of time.
prolonged period of time. Examples would
be cycling, step machines and elliptical
machines. The sit up test is most often used to
test muscular endurance
4. Flexibility – the functional capacity of a joint to
move through a normal range of motion. The
muscular system is also involved. Examples
would be stretching individual muscles or the
ability to perform certain functional
movements such as the lunge. The sit and
reach test is most often used to test flexibility.
5. Body composition – one of the newer attributes
in physical fitness components. It refers to the
relative distribution of lean and fact body tissues.
It is the amount of fat mass compared to lean
muscle mass, bone and organs. This can be
measured using underwater weighing, Skinfold
readings, and bioelectrical impedance.
Underwater weighing is considered the “gold
standard” for body fat measurement, however
because of the size and expense of the
equipment needed very few places are set up to
do this kind of measurement.
SKILL-RELATED FITNESS
1. Balance – it involves vision, reflexes, and
skeletal muscular system which provides the
maintenance of equilibrium.
2. Coordination – it is the ability to integrate
the senses with muscles so as to produce
accurate, smooth and harmonious body
movement.
3. Agility – it is the capacity to change the
direction of the body quickly and effectively.
4. Speed – it is the ability to move one’s body from
one point to another in a shorted possible time.
5. Power – power is sometimes confused with
strength. Speed of contraction, likewise, is the
basic ingredient which, when combine with
strength, provides an explosive type of
movement.
6. Reaction time – the time required to respond or
initiate a movement as a result of a given
stimulus.
SPECIFIC COMPONENTS OF PHYSICAL FITNESS
ORGANIC VIGOR – refers to the
soundness of the heart and lungs which
contributes to the ability to resists disease.
ENDURANCE – is the ability to sustain
long continued contractions where a number of
muscle groups are used; the capacity to bear or
last long in a certain task without undue fatigue.
STRENGTH – is the capacity to sustain the
application of force without yielding or breaking;
the ability of the muscles to exert efforts against
resistance.
POWER – refers to the ability of the muscles
to release maximum force in the shortest
FLEXIBILITY – is the quality of plasticity,
which gives the ability to do a wide range of
movement.
AGILITY – is the ability of the individual to
change direction or position in space with
quickness and lightness of movement while
maintaining dynamic balance.
BALANCE – is the ability to control organic
equipment neuro-muscularly; a state of
equilibrium.
SPEED – is the ability to make successive
movements of the same kind in the shortest
period of time.
COORDINATION – is the ability to
integrate the body parts to produce smooth
motion.
PHYSICAL WELLNESS
Physical wellness – is the positive state of well-being and
capability of an individual to design personal fitness
programs for improving and maintaining optimum
levels of health. It is a combination of many different
components (mental, social, emotional, spiritual and
physical) that expand one’s potential to live a quality life,
to work effectively and to make a significant
contribution to the society. Wellness reflects how one
feels about life as well as one’s ability to function
effectively. It is also described as the positive component
of good health. Being physically active can build
physical fitness that in turn, provides you with many health
and wellness benefits.
BENEFITS OF HEALTH AND WELLNESS
LOOKING GOOD – regular physical activity is
a healthy lifestyle. Healthy lifestyle such as
Path Fit 1: Movement Enhancement
 proper nutrition, good posture and good body  The performer takes more than one swing of the
mechanics can help you look at your best. arms
FEELING GOOD - people who engage in  The performer does not keep both of his feet
regular physical activity feel better. You can behind the front edge of the take-off board or line
resist fatigue, less likely to be injured and are in the start of the jump
capable of working more efficiently.  Bouncing and taking several steps before
ENJOYING LIFE – life is more enjoyable jumping
when you engage in regular physical activity  Both feet of performer are not parallel at the take-
that results in physical fitness as the key to off
be able to do more of the things you want to
do. TEST NO. 2 BENT-KNEE CURL-UPS
MEETING EMERGENCIES – fit and active
person has the capacity to help or to assist other Rules:
people when they needed some help.  Only one trial shall be allowed
 No resting between curl-up is permitted
PHYSICAL BATTERY TEST FITNESS  The knee must remain bent at right angle for the
duration of the exercise
Safety Guidelines  The curl-up shall be counted only if the
1. Review medical consideration. The PE teacher performer:
should identify students who need medical  Keeps the crossed arms close to his chest
care. Students should not take the test if not and
feeling well or suffering from infection.  Returns to starting position with the upper
2. Warm-up 5-10 minutes before Physical Fitness back touching the mat or floor before
Test curling up again
3. Students should not take heavy meals for two Common Faults:
hours before the test.  Curling up and uncurling are not performed
4. Students should wear appropriate attire for the slowly.
test.  Performer bounces off the floor when executing
5. Before taking the test, students must count their the curl-ups.
pulse rate (at rest). Their initial pulse rate must
not be more than 120 beats per minute. TEST NO. 3 50 METER SPRINT
6. The teacher should teach the students to count
pulse rate to monitor intensity of activity. Testing suggestions:
TEST ITEM PHYSICAL FITNESS  Runner should be instructed not to slow down
COMPONENTS BEING before the finish line.
TESTED  For motivation, schedule two runners at a time.
Standing Long Jump Leg strength and power
Bent-Knee Curl-Ups Abdominal Strength and TEST NO. 4 REGULAR PUSH-UPS FOR MALES
Endurance TEST NO. 5 KNEE PUSH-UPS FOR FEMALES
50 Meter Sprint Speed Common Faults:
Regular Push-Ups Arm Strength and Endurance  When body is not kept straight line from heels
(Males) Knee and for females the body is not kept straight from
Push-Ups (Females) Arm Strength and Endurance the hamstring
Shuttle Run Agility  When the elbows are not fully bent
Sit and Reach Trunk Flexibility
TEST NO. 6 SHUTTLE RUN
1000 Meter Run Cardio-respiratory Endurance
Three Minute Step Test General Endurance
Rules:
 Do not allow the performer to throw the wooden
TEST NO. 1 STANDING LONG JUMP
block across the line.
 Allow two trials and record the faster time.
Rules:
Suggestions for the tester:
 Allow two successive fair trials within the testing
 To eliminate the necessity of returning the
period
books after each trial, start the runners on
 The measurement is made from the take-off line
alternate side.
to the heel of the foot closer to the take-off board
or line  If the testers have stopwatches, it is
 Attempt where the performer losses his balance practicable to have two or more students
and fall backward is not counted running at the same time.
 Taking beyond the take-off line is considered
foul Common faults: TEST NO. 7 SIT AND REACH

Common Faults:

Path Fit 1: Movement Enhancement

  Trunk flexion movements are not slowly and
gradually
 Fast jerky motions are made
 Knees are not kept straight
 Finger tips on tape measure are not even, with
one hand pushed further than the other

TEST NO. 8 1000 METER RUN

RULES:
 One trial is given
 The performer should run or walk at a pace he
can sustain for the duration of the test
 If a performer takes a rest or stops, no score is
given.

TEST NO. 9 THREE MINUTE STEP TEST

Note: The rate of 96 steps per minute for the boys and 88
steps per minute for the girls for the duration of 3 minutes.

SCORING: Physical Efficiency Index (PEI)

PEI = Duration of the Exercise in Seconds x 100

5.5 X pulse count for 90 seconds after
exercise

BODY MASS INDEX

It is a measure of body fat based on your weight in relation
to your height. It is more of an indicator than a direct
measurement of a person’s total body fat. As the BMI
score increases, so does the person’s total body fat
increases.
How to calculate Body Mass Index?
Body Mass Index is a simple calculation using a person's
height and weight. The formula is BMI = kg/m2 where kg
is a person's weight in kilograms and m2 is their height in
metres squared.
A BMI of 25.0 or more is overweight, while the
healthy range is 18.5 to 24.9.
Formula –
Example: For an adult with height of 180 cm and
weight of 75 kg.
First step is to convert the height into meters. As there are
100cm in a meter, we divide our figure by 100. This gives
us 1.8m.
BMI = 75 ÷ (1.8 x 1.8)
BMI = 75 ÷ 3.24
BMI = 23.15
How a Fitness Test Is Performed?
A fitness test, also known as a fitness assessment, is
comprised of a series of exercises that help evaluate your
overall health and physical status. There is wide of
range of standardized tests used for these exams, some
of which are intended for medical purposes and others
of which establish whether you are qualified to participate
(such as with the Army combat readiness test).
For general health and fitness purposes, the tests are
considered the starting point for designing an appropriate
exercise program. They are meant to ensure you won't be at
risk of harm and provide the trainer with the insights
needed to establish clear and effective fitness goals.
1. General Health Evaluation
Before starting a fitness program, it is important to
share your medical history with your trainer and to get
the necessary approvals from your doctor to proceed. Most
fitness specialists will use one or more screening tools
to help determine your baseline health. This may
include obtaining vital sign measurements such as your
height, weight, resting heart rate (RHR), and resting
blood pressure (RBP).

Many trainers will also use a physical activity

readiness questionnaire (PAR-Q) comprised of seven or
more questions related to your general health. Among the
questions, you may be asked about the types of
medications you take, any problems you have with
dizziness or pain, or any medical condition that may
impair your ability to exercise.

Path Fit 1: Movement Enhancement


2. Body Composition Testing
Body composition describes the different components
that make up your total body weight, including your
muscles, bones, and fat. The most common methods for
estimating body composition include:
Bioelectrical impedance analysis (BIA): Electrical
signals are sent from electrodes through the soles of your
feet to your abdomen to estimate your body composition
Body mass index (BMI): A generalized calculation of
body fat based on your height and weight5
Skinfold measurements: Calipers are used to estimate
how much body fat there is in a fold of skin
3. Cardiovascular Endurance Testing
inches your hands are from your feet when reaching
forward.
Trunk lift testing: This is used to measure tightness
in your lower back. It is performed while lying face-
down on the floor. With your arms at your side, you
would be asked to lift your upper body with just your back
muscles. Flexibility is measured by how many inches you
are able to lift yourself off the ground.
Physical Education (Fitness Tests: Conditioning or
Warm-Up Exercises)
Fitness is the state of being physically healthy and strong. It
also means a healthy body and mind. Health-related
components focus on the general physical well- being or
overall health status of a person

Cardiovascular endurance testing, also known as stress Body Composition

testing, measures how efficiently your heart and lungs Cardiovascular Endurance
work to supply oxygen and energy to your body during Flexibility
physical activity. Among the three most common tests Muscular Endurance
used: Muscular Strength
12-minute run tests: Performed on a treadmill and
compare your pre-exercise heart and respiration rates with Skill-related components are needed in training potential
your post-exercise heart and respiration rates athletes and to help improve their skills in different sports.
Exercise stress: Testing is also performed on a treadmill or
stationary bike and involves the use of a heart monitor and Agility
blood pressure cuff to measure your vital signs during Balance
exercise Coordination
Power Reaction Time
4. Strength and Endurance Testing Speed

Strength testing measures the maximal amount of force Conditioning or Warm-Up Exercises
a muscle group can exert at one time. Muscle
endurance testing, by comparison, measures the length of It is preparatory physical activities that are considered low-
time a muscle group can contract and release before it intensity exercises. They are done before performing any
fatigues. The exercises used include the push-up test and physical fitness tests or exercises to prepare your body and
core strength and stability test. In some cases, a trainer will to avoid muscle cramps and injuries.
use a metronome to see how long can you keep up with the Head Bending
rhythm. The results are then compared to people of the Head Twisting
same age group and sex to establish your baseline levels. Shoulder Rotation
Strength and endurance tests are valuable as they help the Shoulder Stretching
trainer pinpoint which muscle groups are stronger and Elbow
which are vulnerable and in need of focused attention. Pull Trunk Twisting
Toe Touching
5. Flexibility Testing Forward Lunge
Hamstring Stretching
Measuring the flexibility of your joints is vital in Thigh Stretching
determining whether you have postural imbalances, foot
instability, or limitations in your range of motion. There are Performing conditioning exercises will help you avoid
a variety of tests used to measure flexibility including: mistakes and possible physical injuries

Shoulder flexibility testing: Sometimes called the zipper

test, shoulder flexibility testing evaluates the flexibility and
mobility of your shoulder joint. Use one hand to reach
behind your neck, between your shoulders, while reaching
behind your back, toward your shoulders, with the other.
Measure how many far apart your hands are.
Sit-and-reach testing: This 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
IT’S TIME TO REFLECT!
Something new I learned from the lesson is ….
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________________________________________________
________________________________________________
________________________________________________

Path Fit 1: Movement Enhancement

________________________________________________
________________________

Something I have to remember is/are …..

________________________________________________
________________________________________________
________________________________________________
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APPLICATION

Perform conditioning exercises for physical fitness test.

ASSESSMENT
MODULE 2: MOVEMENT ENHANCEMENT
Perform the Physical Fitness Battery Test. (Movement Patterns, Exercise Based)

OVERVIEW

REFERENCES Hi class! Did you know that Proper nutrition is vital to

Claravall, D. (2018) PE 1 Movement Enhancement Mindshaper co.
inc.
Cobra, A. G. (2017) Physical Education for Optimized health.
Cronica Bookhaus, QC.
Piamonte, RM, et al (2002) Physical Fitness for College Freshmen
good health and is linked by scientific studies to overall
health and well-being. Nutrition is the science of food.
Food is essential to the good health of all people of all ages.
The body uses food for energy, growth and there pair of
body tissues. Food helps strengthen the body to fight
against stress and disease. Proper nutrition sustains life by
promoting good health. This means that one’s diet supplies
all the essential nutrients the body needs to carry out
normal growth of tissue, repair and maintenance. Proper
diet provides enough substrates that give energy to
the body to become active in work, physical activities
and relaxation.

LEARNING OUTCOMES

1. Demonstrate different types of joint movements.

2. Performed the different types of stretching

LET US EXPLORE

PHYSICAL ACTIVITY AND NUTRITION

What is PHYSICAL ACTIVITY?

Path Fit 1: Movement Enhancement

WHO (World Health Organization) defines physical
activity as any bodily movement produced by skeletal
muscles that requires energy expenditure. Physical activity
refers to all movement including during leisure time, for
transport to get to and from places, or as part of a person’s
work. Both moderate and vigorous-intensity physical
activity improve health. Regular physical activity is
proven to help prevent and manage non-communicable
diseases such as heart disease, stroke, diabetes and
several cancers. It also helps prevent hypertension,
maintain healthy body weight and can improve mental
health, quality of life and well-being. Popular ways to be
active include walking, cycling, wheeling, sports, active
recreation and play, and can be done at any level of skill
and for enjoyment by everybody.
How much of physical activity is recommended?
WHO guidelines and recommendations provide details for
different age groups and specific population groups on how
much physical activity is needed for good health.
WHO recommends:
Adults aged 18–64 years
 should do at least 150–300 minutes of moderate-
intensity aerobic physical activity;
 or at least 75–150 minutes of vigorous-
intensity aerobic physical activity; or an
equivalent combination of moderate- and
vigorous-intensity activity throughout the week
 should also do muscle-strengthening activities at
moderate or greater intensity that involve all
major muscle groups on 2 or more days
a week, as these provide additional health
benefits.
 may increase moderate-intensity aerobic physical
activity to more than 300 minutes; or do more
than 150 minutes of vigorous-intensity aerobic
physical activity; or an equivalent combination of
moderate- and vigorous-intensity activity
throughout the week for additional health
benefits.
 should limit the amount of time spent being
sedentary. Replacing sedentary time with
physical activity of any intensity (including light
intensity) provides health benefits, and to help
reduce the detrimental effects of high levels of
sedentary behavior on health, all adults and older
adults should aim to do more than the
recommended levels of moderate- to vigorous-
intensity physical activity.
Adults aged 65 years and above
 Same as for adults; and
 as part of their weekly physical activity, older
adults should do varied multicomponent physical
activity that emphasizes functional balance
and strength training at moderate or greater
intensity, on 3 or more days a week, to
enhance functional capacity and to prevent falls.
Pregnant and postpartum women
 All pregnant and postpartum women without
contraindication should:
 do at least 150 minutes of moderate-intensity
aerobic physical activity throughout the week
 incorporate a variety of aerobic and muscle-
strengthening activities
 should limit the amount of time spent being
sedentary. Replacing sedentary time with
physical activity of any intensity (including light
intensity) provides health benefits.
People living with chronic conditions (hypertension,
type 2 diabetes, HIV and cancer survivors)
 should do at least 150–300 minutes of moderate-
intensity aerobic physical activity;
 or at least 75–150 minutes of vigorous-
intensity aerobic physical activity; or an
equivalent combination of moderate- and
vigorous-intensity activity throughout the week
 should also do muscle-strengthening activities at
moderate or greater intensity that involve all
major muscle groups on 2 or more days
a week, as these provide additional health
benefits.
 as part of their weekly physical activity, older
adults should do varied multicomponent physical
activity that emphasizes functional balance
and strength training at moderate or greater
intensity, on 3 or more days a week, to
enhance functional capacity and to prevent falls.
 may increase moderate-intensity aerobic physical
activity to more than 300 minutes; or do more
Path Fit 1: Movement Enhancement
 than 150 minutes of vigorous-intensity aerobic
physical activity; or an equivalent combination of
moderate- and vigorous-intensity activity
throughout the week for additional health
benefits.
 should limit the amount of time spent being
sedentary. Replacing sedentary time with
physical activity of any intensity (including light
intensity) provides health benefits, and
 to help reduce the detrimental effects of high
levels of sedentary behavior on health, all adults
and older adults should aim to do more than the
recommended levels of moderate- to vigorous-
intensity physical activity.
Children and adolescents living with disability:
 should do at least an average of 60
minutes per day of moderate-to-vigorous
intensity, mostly aerobic, physical activity, across
the week.
 should incorporate vigorous-intensity aerobic
activities, as well as those that strengthen
muscle and bone, at least 3 days a week.
 should limit the amount of time spent being
sedentary, particularly the amount ofrecreational
screen time.
Adults living with disability:
 should do at least 150–300 minutes of moderate-
intensity aerobic physical activity;
 or at least 75–150 minutes of vigorous-
intensity aerobic physical activity; or an
equivalent combination of moderate- and
vigorous-intensity activity throughout the week
 should also do muscle-strengthening activities at
moderate or greater intensity that involve all
major muscle groups on 2 or more days
a week, as these provide additional health
benefits.
 As part of their weekly physical activity, older
adults should do varied multicomponent physical
activity that emphasizes functional balance
and strength training at moderate or greater
intensity, on 3 or more days a week, to
enhance functional capacity and to prevent falls.
 may increase moderate-intensity aerobic physical
activity to more than 300 minutes; or do more
than 150 minutes of vigorous-intensity aerobic
physical activity; or an equivalent combination of
moderate- and vigorous-intensity activity
throughout the week for additional health
benefits.
 should limit the amount of time spent being
sedentary. Replacing sedentary time with
physical activity of any intensity (including light
intensity) provides health benefits, and
 to help reduce the detrimental effects of high
levels of sedentary behavior on health, all adults
and older adults should aim to do more than the
recommended levels of moderate- to vigorous-
intensity physical activity.
It is possible to avoid sedentary behavior and be physically
active while sitting or lying. E.g.Upper body led activities,
inclusive and/or wheelchair-specific sport and activities.
Nutrition refers to the food intake which is the key to any
level of physical conditioning. It involves the nutrients that
get into the body through the regular three meals and
snacks. Here are the most common meals and snacks of
Filipinos.
2.1 NUTRITION COMMON FILIPINO MEALS AND
SNACKS
Breakfast
1. Milk, bread, peanut butter
2. Chocolate, pancake
3. Milk, bread, egg, papaya
4. Tapa-sinangag-itlog (Tapsilog)
Lunch
1. Rice, fish sinigang
2. Rice, fried chicken and vegetables
3. Rice, sautéed vegetables, fried fish
Supper
1. Rice, chicken tinola
2. Rice, menudo
3. Rice, beef nilaga
Snack
1. Spaghetti, soft drinks
2. Noodles, banana cue
3. Sandwich, juice
THE FOOD GROUPS
Contemporary health specialist considers four
basic food groups, namely;
1. Carbohydrates-rich foods.
2. Protein-rich foods.
Path Fit 1: Movement Enhancement
 3. Fat-rich foods.
4. Vitamin and mineral-rich foods.
A balance diet is made-up of all the basic food
groups so that the three meals (and snacks) can provide
sufficient nutrients needed by the growing and active body.
The quantity of food is considered in maintaining the
weight of a college student.
GUIDELINES FOR WEIGHT AND HEALTH
MAINTENANCE
1. Eat balanced meals every day
2. Follow a consistent eating pattern
3. Maintain your ideal weight
4. Eat low-calorie snacks and avoid junk foods
5. Cut down on high-fat foods and eat more lean
meats.
6. Drink 6-8 glasses of fluids a day
7. Eat amidst a relaxed and pleasant atmosphere
8. Food supplements may be taken if necessary
THE SOUTH BEACH DIET
This is a low-calorie diet composed of a lot of fresh or
sometimes steamed vegetables with fruits, lean meat/fish
and good carbohydrates-rich foods. It is recommended for
overweight individuals and for weight maintenance. Get
into the SBD program only upon the approval of the school
physician. Strictly follow instructions.
Here are tips for you:
1. Set your goal. How many pounds do you have to lose?
a. Present weight
b. Ideal weight for your age
2. Plan your meals – fresh vegetables, fresh fruits, some
lean meat/fish, add good carbohydrates-rich food in
small amounts. Increase your meat/fish and include some
food with good fats. Try to follow this diet (with
slight changes) for weight maintenance.
3. Monitor your weight once a week and record the data.
4. Get into some forms of exercises such as walking,
dancing and swimming.
5. Pace yourself. Understand your body needs and move
along gradually.
6. If possible, eat and exercise with a buddy.
2.2 Basic Principles of Fitness
The 5 Basic Principles of Fitness
The best way to achieve optimum results in exercise and
fitness is to follow a plan. But not just any plan, such as
“I’m going to run 5 miles every day” or “I’ll lift the
heaviest weight I can every time I work out.” Your body is
an amazing machine that responds to specific stimuli
indistinct ways, and your brain is constantly working to
protect the body from threats – like way too much stress on
the muscles and tendons from continuous all-out hard
exercise.
Fortunately, exercise science gives us five basic principles
we can incorporate into a fitness program that will develop
the changes, or “adaptations” we desire, in a safe and
lasting way.These five principles are:
 The Overload Principle
 The F.I.T.T. Principle
 The Specificity Principle
 The Rest and Recovery Principle
 The Use It or Lose It Principle
The Overload Principle is considered the most important
concept in exercise. In simple terms, it means that your
body will adapt to the demand you impose on it.
So, it’s important to strategically vary your mode
of exercise, intensity and duration of training in order
to get better, stronger or faster. This is where the F.I.T.T.
Principle comes in.
F.I.T.T. stands for Frequency, Intensity, Time and Type.
These are the four areas where increases in workload
or demand can be made in order to progressively overload
the body so it adapts in the desired way.
Frequency means how often an exercise is performed.
After any kind of exercise, your body begins a process of
repairing and rebuilding stressed tissues. It’s important to
find the right balance of work and recovery that provides
just enough stress for the body to adapt as well as recover
for the next session.
Intensity is the amount of effort or work completed in a
specific exercise. For example, walking at a conversational
pace is low intensity, whereas sprinting for 400 yards is
highintensity. In strength training, factors that influence
intensity are the weight itself (load), the number of sets and
repetitions, the tempo of the repetitions, and whether a
level of instability has been added (such as standing on one
leg while doing shoulder presses.) Once again, just enough
Path Fit 1: Movement Enhancement
intensity to overload without overtraining, injury or burnout
is what’s important here.
Time is simply the duration of the exercise session. It’s a
function of intensity and type.
dependent on many factors, and will be the subject of a
future blog post. Incorporating these principles into your
fitness routine will ensure you get the best results in the
most efficient way, while preventing injury and
overtraining. But it can be complicated.

Type means the type of exercise performed – strength Anatomy and physiology are the study of the body's
training, cardio, or a combination of both. The type of systems and structures and how they interact. Anatomy
exercise is tied to the Specificity Principle, discussed next. focuses on the physical arrangement of parts in the body
while physiology is the study of the inner functioning of
This table illustrates how to combine the Overload cells, tissues, and organs. This section will review the
Principle and the F.I.T.T. Principle for strength training or major systems of the body; the musculoskeletal
cardiovascular training: system, the circulatory system, the nervous system, the
digestive system, the respiratory system, and the
Strength Training Cardio Training integumentary system.
Frequency Increase the number Increase the
of workout days number of Introduction of Organ Systems and their Functions
workout days
Intensity Increase the number Increase pace for Body covering
of repetitions for a given time or
given load distance The organs of the integumentary systems include the skin
Time Increase the number Increase length of
and accessory organs such as hair, nails, sweat glands, and
of sets workout or
distance sebaceous glands. These parts protect underlying tissues,
Type Perform a different Perform a help regulate body temperature, house a variety of sensory
exercise for the same different type of receptors, and synthesize certain products.
muscle group exercise, ex.
Running to Support and Movement
cycling.
The skeletal system consists of the bones as well as the
ligaments and cartilages that bind bones together at joints.
The Specificity Principle is, quite simply, that the exercise These parts provide a framework and protective shield for
you do should be specific to your goals. For example, if softer tissues, serve as attachments for muscles, and act
your goal is simply health and weight management, focus together with muscles when body parts move. The muscles
on total body strength, cardio and a healthy diet. If you are are the organ of the muscular system contracting and
a runner wanting to improve your race times, include speed pulling their ends closer together, muscles provide the
workouts in your training. If you’re a cyclist training for a forces that move body parts. Muscles also help maintain
100-mile ride, focus on building up longer distance training posture and are the primary source of body heat.
rides at an endurance pace.
Integration and Coordination
The Rest and Recovery Principle is critical to achieving
gains in fitness. The body simply cannot tolerate too much The nervous and endocrine systems control and adjust
stress, and over time will instead “shut down” in order to various organ functions from time to time, maintaining
protect itself. This results in overtraining syndrome, homeostasis. The nervous system consists of the brain,
burnout, excess fatigue, and a weakened immune spinal cord, nerves, and sense organs. Nerve cells within
system. Rest and recovery are important for your mental these organs use electrochemical signals called nerve
state too! impulses (action potential) to communicate with one
another and with muscles and glands. Each impulse
The fifth principle, while not specifically targeted to fitness produces a relatively short-term effect on its target. Some
adaptations, is still important to be aware of – Use It or nerve cells act as specialized sensory receptors that can
Lose It. Most everyone is aware of this concept at some detect changes occurring inside and outside the body. The
level, as it applies to many things in life. With endocrine system includes all the glands that secrete
respect to the body, muscles build strength (called chemical messengers, called hormones. Hormones, in turn,
“hypertrophy”) with use, and lose strength (“atrophy”) with travel away from the glands in body fluids such as blood or
lack of use. This includes not only the skeletal muscles, but tissue fluid.
also the heart and even the brain (although it’s not
technically a muscle.) How quickly atrophy occurs is Transport

Path Fit 1: Movement Enhancement

Two organ systems transport substances throughout the
internal environment. The cardiovascular system includes
the heart, arteries, capillaries, veins, and blood. The heart is
a muscular pump that helps force blood through the blood
vessels. Blood transports gases, nutrients, hormones, and
wastes. It carries oxygen from the lungs and nutrients from
the digestive organs to all body cells, where these
substances are used in metabolic processes. Blood also
transports hormones from endocrine glands to their target
cells and carries wastes from body cells to the excretory
organs, where the waste is removed from the blood and
released to the outside. The lymphatic system is sometimes
considered part of the cardiovascular system. It is
composed of the lymphatic vessels, lymph fluid, lymph
nodes, thymus, and spleen.
Absorption and Excretion
Organ in several systems absorption nutrients and oxygen
and excrete waste. The organs of the digestive system
receive foods and then break down food molecules into
simpler forms that can pass through cell membranes and be
absorbed into the internal environment. The organs of the
respiratory system take air in and out and exchange gases
between the blood and the air. More specifically, oxygen
passes from the air within the lungs into the blood, and
carbon dioxide leaves the blood and enters the air. The
urinary system consists of the kidneys, ureters, urinary
bladder, and urethra.
Reproduction
Reproduction is the process of producing offspring
(progeny). Cells reproduce when they divide and give rise
to new cells. The reproduction system of an organism,
however, produces a whole new organism like itself. The
male reproductive system produces and maintains the male
sex cells, or sperm cells (spermatozoa). The female
reproductive system produces and maintain the female sex
cells (egg cells or ova), transport the female sex cells
within the female reproductive system, and receive the
male sex cells (sperm cells) for the possibility of fertilizing
an egg.
Anatomical Terminology
Before we get into the following learning units, which will
provide more detailed discussion of topics on different
human body systems, it is necessary to learn some
useful terms for describing body structure. Knowing
these terms will make it much easier for us to
understand the content of the following learning units.
Three groups of terms are:
Directional Terms
Directional terms describe the positions of structures
relative to other structures or locations in the body.
Superior or cranial - toward the head end of the body;
upper (example, the hand is part of the superior extremity).
Inferior or caudal - away from the head; lower (example,
the foot is part of the inferior extremity).
Anterior or ventral - front (example, the kneecap is located
on the anterior side of the leg).
Posterior or dorsal - back (example, the shoulder blades are
located on the posterior side of the body).
Medial - toward the midline of the body (example, the
middle toe is located at the medial side of the foot).
Lateral - away from the midline of the body (example, the
little toe is located at the lateral side of the foot).
Proximal - toward or nearest the trunk or the point of origin
of a part (example, the proximal end of the femur joins with
the pelvic bone).
Distal - away from or farthest from the trunk or the point or
origin of a part (example, the hand is located at the distal
end of the forearm).
Planes of the Body
Coronal Plane (Frontal Plane) - A vertical plane running
from side to side; divides the body orany of its parts into
anterior and posterior portions.
Sagittal Plane (Lateral Plane) - A vertical plane running
from front to back; divides the body or any of its parts into
right and left sides.
POSTURE
Posture refers to the habitual or assumed alignment and
balance of the body segments over the base on support.
Generally, good posture is judged when one is standing or
setting. While standing, the body line should be vertical
line running from just in front of the ankle joint, through
the middle of the kneecap, the middle of the hip joint, the
edge of the shoulder and up through middle of the ear.
The concept of good posture has changed from that of a
rigid, static, upright, unnatural position to one of efficient,
graceful yet somewhat relaxed body movement. Good
posture is valuable for appearance since it influences the
concept others have of the individual. One's posture may
even influence self-concept and attitude of mind.
Path Fit 1: Movement Enhancement
Poor posture may be the result of several causes including
weak musculature, faulty diet, fatigue, disease, arthritis,
vision and hearing defects, overweight and obesity, skeletal
defects, faulty postural habits and injuries such as back
strain. Even negative attitudes toward exercise and
desirable posture can be basic causes of poor body carriage.
What are the Different Types of Stretching?
Since stretching the muscles can help reduce the risk of
injuries by increasing the flexibility and range or motion,
stretching should be incorporated into your exercise
program. There are four types of stretching- active
stretching, passive stretching, dynamic stretching, and
proprioceptive neuromuscular facilitation (PNF) stretching,
which involves table stretching.
TYPES OF STRETCHING
FOUR DIFFERENT TYPES OF STRETCHING
Active Stretching
This technique adopts and holds a pose while exclusively
utilizing the muscles within the group that’s being targeted.
For instance, flexing the ankle back and forth involves the
use of the calf muscles as they hold the toes in a pointed
position and as the toes are being raised toward the shin.
The muscles are performing opposing functions as one is
being lengthened, and the other one is being contracted.
Passive Stretching
This type of stretching is excellent for enhancing your
balance, as well as your flexibility by holding a position or
a pose with gravity or by hand. As a specific force is
reaching the outer limits of your range of motion, the target
muscle is being lengthened. For example, hamstring
stretches involve bending at your waist to touch your toes
and holding that pose for over 30 seconds before you do a
deeper stretch.
in place. As the contraction is released, the stretch pose is
being held in place for about 20 to 30 seconds and another
30 to 40 seconds for the muscles to relax completely.
LET US WRAP UP
Activity 1.3
Something new I learned from the lesson is….
_______________________________________
_______________________________________
_______________________________________
_______________________________________
_______________________________________
____________________
Something I have to remember is/are …..
________________________________________________
________________________________________________
________________________________________________
________________________________________________
______
LET US ASSESS
1. Performed different types of stretching.
Deadline of Submission: __________
REFERENCES
Claravall, D. (2018) PE 1 Movement Enhancement Mindshaper co.
inc.
Cobra, A. G. (2017) Physical Education for Optimized health.
Cronica Bookhaus, QC.
Piamonte, RM, et al (2002) Physical Fitness for College Freshmen

Dynamic Stretching

These are lively stretches that rely on momentum to flow

through repeated movements. An example is doing a
hamstring stretch where your leg is swung upward in a kick
through is range or motion. With each pass, a gradual
progression in height is being reached.

PNF Stretching

This refers to a set of techniques that involve table

stretching and the help of a certified stretch therapist. PNF
Stretching promotes the restoration o a weakened or injured
muscle as resistance is provided while keeping everything

Path Fit 1: Movement Enhancement

 LET US EXPLORE MODULE 3

Activity 1.1

Identify activities that are fun! Try to create

individually appropriate, enjoyable, life-enhancing
physical activity, rather than exercise that is focused on a
goal of weight loss. Make a list of all the activities you
enjoyed as a child. Don’t be shy! Let your stream of
consciousness flow with the joy of movement from
childhood! Remember how those activities made you feel
in your body –light, free, fun, joyful, exhilarated. Notice
where you feel that sensation in your body and let that
sensation be your driving force for movement. Movement
offers many unseen benefits that will keep you
engaged for a life time.

The benefits include:

 An increase in self-esteem and self-confidence

based on the muscle use and connection to
breath.

 An increase in mobility and ability to move

through space easier based on physical self-
MODULE 3: HUMAN MOVEMENTS awareness.

 A pleasurable experience associated with moving

OVERVIEW your body.

Hi class! This module is designed to provide theoretical Two things to keep in mind while you are trying to move:
framework necessary for understanding skilled
movement behaviour. It outlines some of the  Breathe. Easy to say, not so easy to master. If you
known underlying movement behavior and processes that feel challenged, focus on your exhale to get you
effect motor development. Knowledge of these started. Try inhaling through the nose and allow
behavior and processes should contribute a greater the abdomen to rise. As you exhale through the
understanding of motor development. It also mouth, allow the abdominal muscles to draw up
enables students to identify important aspects to and in – navel to the spine. This is not a size issue
emphasize in developmentally based movement activities but rather understanding diaphragmatic breathing
and programs. Besides that, the module also deals and the natural rise and fall of the abdomen with
with personal fitness, performance and how people breath (watch someone sleeping and see what
acquire skills in physical activities. happens to their abdomen on the inhale and
exhale).
Remember that you have to accomplish every
activity so that you will have excellent performance  Feet to the earth. Try and bring your awareness to
in the next stages. Are you ready? You may now begin your feet and the connection to the earth.
your lesson. Energetically connecting to the earth feels
different than the feeling of tired feet. “My
relationship to the earth is steady” is a nice
LEARNING OUTCOMES mantra to repeat to yourself.

1. Execute the four different types of exercise. Human Movement

2. Performed conditioning exercise set number 1
3. Performed Conditioning exercise set number 2

Path Fit 1: Movement Enhancement

Psychomotor domain is also called kinesthetic domain  have a lower blood cholesterol level
which can be described as the relation of movements made  lower the risk of type 2 diabetes and some
by the human body along with mental skill/the activity of cancers have lower blood pressure
 have stronger bones, muscles and joints and
the brain. This consists of the movements of the body,
lower risk of developing osteoporosis
coordination, the use of motor skill areas and reflex actions.  lower your risk of falls
In physical education, movement is very important because  recover better from periods of hospitalization or
everything you do requires you to make a move. For bed rest feel better – with more energy, a better
example, kicking a ball, and jogging for strengthening the mood, feel more relaxed and sleep better.
muscles of the heart, lifting of some equipment/materials
like a bag of sand etc. Movement is an everyday activity
that helps us to be able to escape from our enemies and to Four Different Types of Exercise
move from one place to another in spite of searching for
The 4 most important types of exercise are strengthening,
food, good water, and better living standard, and so on.
stretching, balance, and aerobic exercises will keep you
This is one the most characteristics of living organisms. We
active, mobile, and feeling great. Exercise is key to good
have to focus more on movement skills because they enable
health. But we tend to limit ourselves to one or two types of
us to function and work effectively in different societies.
activity. "People do what they enjoy, or what feels the most
Movement helps with the flexibility of the body muscles, to
effective, so some aspects of exercise and fitness are
support elasticity with the muscles and maintains normal
ignored," says Rachel Wilson, a physical therapist at
tone, the prevention of internal and external diseases of the
Harvard-affiliated Brigham and Women's Hospital. In
heart, as well engaging in physical activities that can
reality, we should all be doing aerobics, stretching,
increase the rate of the heart. There are few skills in
strengthening, and balance exercises.
Physical education such as showing increased flexibility,
strength, and handiness in small muscle groups, the 1. Aerobic exercise
skill of climbing using alternating feet balance
(balancing on one left/right foot), coordination of the Aerobic exercise, which speeds up your heart rate and
muscles, and the mimic movements, as well as moving in breathing, is important for many body functions. It gives
a variety of steps. your heart and lungs a workout and increases endurance.
"If you're too winded to walk up a flight of stairs, that's a
Physical Exercise good indicator that you need more aerobic exercise to help
condition your heart and lungs, and get enough blood to
Physical exercise is the performance of some activity in
your muscles to help them work efficiently," says Wilson.
order to develop or maintain physical fitness and overall
Aerobic exercise also helps relax blood vessel walls, lower
health. It is often directed toward also honing athletic
blood pressure, burn body fat, lower blood sugar levels,
ability or skill. Frequent and regular physical exercise
reduce inflammation, boost mood, and raise "good" HDL
is an important component in the prevention of some
cholesterol. Combined with weight loss, it can lower "bad"
diseases such as heart disease, cardiovascular disease,
LDL cholesterol levels, too. Over the long term, aerobic
Type2 diabetes and obesity. Exercises are generally
exercise reduces your risk of heart disease, stroke, type 2
grouped into three types depending on the overall effect
diabetes, breast and colon cancer, depression, and falls.
they have on the human body: Flexibility exercises such as
Aim for 150 minutes per week of moderate-intensity
stretching improve the range of motion of muscles and
activity. Try brisk walking, swimming, jogging, cycling,
joints; aerobic exercises such as walking and running focus
dancing, or classes like step aerobics.
on increasing cardiovascular endurance; and anaerobic
exercises such as weight training, functional training
Marching in place
or sprinting increase short-term muscle strength.
Physical exercise is considered important for Starting position: Stand tall with your feet together and
maintaining physical fitness including healthy weight; arms at your sides.
building and maintaining healthy bones, muscles, and
joints; promoting physiological well-being; reducing Movement: Bend your elbows and swing your arms as you
surgical risks; and strengthening the immune system. lift your knees.

Benefits of Regular Physical Activity March in a variety of styles:

 March in place.
 If you are regularly physically active, you may:  March four steps forward, and then four steps
 reduce your risk of a heart attack back.
 manage your weight better  March in place with feet wide apart.

Path Fit 1: Movement Enhancement

  Alternate marching feet wide and together (out, leads to a loss of flexibility in the muscles and tendons.
out, in, in). Muscles shorten and don't function properly. That increases
Tips and techniques: the risk for muscle cramps and pain, muscle damage,
 Look straight ahead, and keep your abs tight.
strains, joint pain, and falling, and it also makes it tough to
 Breathe comfortably, and don't clench your fists.
Make it easier: March slower and don't lift your knees as get through daily activities, such as bending down to tie
high. your shoes. Likewise, stretching the muscles routinely
Make it harder: Lift your knees higher, march faster, and makes them longer and more flexible, which increases your
really pump your arms. range of motion and reduces pain and the risk for injury.
Aim for a program of stretching every day or at least three
or four times per week. Warm up your muscles first, with a
2. Strength training
few minutes of dynamic stretches—repetitive motion such
As we age, we lose muscle mass. Strength training builds it
as marching in place or arm circles. That gets blood and
back. "Regular strength training will help you feel more
oxygen to muscles, and makes them amenable to
confident and capable of daily tasks like carrying groceries,
change. Then perform static stretches (holding a stretch
gardening, and lifting heavier objects around the house.
position for up to 60 seconds) for the calves, the
Strength training will also help you stand up from a chair,
hamstrings, hip flexors, quadriceps, and the muscles of the
get up off the floor, and go upstairs," says Wilson.
shoulders, neck, and lower back." However, don't push a
Strengthening your muscles not only makes you stronger, stretch into the painful range. That tightens the muscle and
but also stimulates bone growth, lowers blood sugar, assists is counterproductive," says Wilson.
with weight control, improves balance and posture, and
Single knee rotation
reduces stress and pain in the lower back and joints. A
physical therapist can design a strength training program
Starting position: Lie on your back with your legs extended
that you can do two to three times a week at a gym, at
on the floor.
home, or at work. It will likely include body weight
exercises like squats, push-ups, and lunges, and exercises Movement: Relax your shoulders against the floor. Bend
involving resistance from a weight, a band, or a weight your left knee and place your left foot on your right thigh
machine. just above the knee. Tighten your abdominal muscles, then
grasp your left knee with your right hand and gently pull it
"Remember, it's important to feel some muscle fatigue at
across your body toward your right side. Hold 10 to 30
the end of the exerciseto make sure you are working or
seconds. Return to the starting position and repeat on the
training the muscle group effectively," Wilson says.
other side.
Squat
Tips and techniques: Stretch to the point of mild tension,
not pain. Try to keep both shoulders flat on the floor. To
Starting position: Stand with your feet shoulder-width
increase the stretch, look in the direction opposite to your
apart, arms at your sides.
knee.
Movement: Slowly bend your hips and knees, lowering
4. Balance exercises
your buttocks about eight inches, as if you're sitting back
into a chair. Let your arms swing forward to help you
Improving your balance makes you feel steadier on your
balance. Keep your back straight. Slowly return to
feet and helps prevent falls. It's especially important as we
the starting position. Repeat 8-12 times.
get older, when the systems that help us maintain balance—
our vision, our inner ear, and our leg muscles and joints—
Tips and techniques: Shift your weight into your heels.
tend to break down. "The good news is that training your
Squeeze your buttocks as you stand to help you balance.
balance can help prevent and reverse these losses," says
Make it easier: Sit on the edge of a chair with your feet hip-
Wilson.
width apart and arms crossed over your chest. Tighten your
abdominal muscles and stand up. Slowly sit down with
Many senior centers and gyms offer balance-focused
control. Make it harder: Lower farther, but not past your
exercise classes, such as taichi or yoga. It's never too early
thighs being parallel to the floor.
to start this type of exercise, even if you feel you don't have
balance problems.
3. Stretching
You can also go to a physical therapist, who can determine
Stretching helps maintain flexibility. We often overlook
your current balance abilities and prescribe specific
that in youth, when our muscles are healthier. But aging

Path Fit 1: Movement Enhancement

exercises to target your areas of weakness. "That's
especially important if you've had a fall or a near-fall, or if
you have a fear of falling," explains Wilson.
Typical balance exercises include standing on one foot or
walking heel to toe, with your eyes open or closed. The
physical therapist may also have you focus on joint
flexibility, walking on uneven surfaces, and strengthening
leg muscles with exercises such as squats and leg
lifts. Get the proper training before attempting any of
these exercises at home.
Standing knee lift
Starting position: Stand up straight with your feet together
and your hands on your hips.
Movement: Lift your left knee toward the ceiling as high as
is comfortable or until your thigh is parallel to the floor.
Hold, then slowly lower your knee to the starting position.
Repeat the exercise 3-5 times. Then perform the exercise 3-
5 times with your right leg.
Tips and techniques: Keep your chest lifted and your
shoulders down and back. Lift your arms out to your sides
to help you balance, if needed. Tighten your abdominal
muscles throughout. Tighten the buttock of your standing
leg for stability. Breathe comfortably.
Make it easier: Hold on to the back of a chair or counter
with one hand.
Make it harder: Lower your leg all the way to the floor
without touching it. Just as it is about to touch, lift your leg
up again
Activity 1.2
Execute the four different types of exercise. (Video your
performance and upload in your ____________)
Safety and Injury Prevention
Physical activity plays an important role in a healthy
lifestyle; however, an injury can place you on the sidelines
and cramp your fitness goals. The good news is most
injuries are preventable.
Reduce Your Risk
 Thoroughly warm up and cool down before and
after activity.
 Cross-train with other activities and exercises to
reduce the risk of overuse
 .Strap or tape injury prone joints prior to
exercising.
 Drink water before, during and after an activity to
avoid dehydration.
 Over exercising can increase colds and infections
– reduce youractivity schedule.
 Seek medical attention for injuries and explore
alternative activity strategies to help promote a
healthy or safe recovery.
R.I.C.E.
R – Rest
I – Ice
C – Compression
E – Elevation
Exercising too vigorously can cause injuries, and injuries
are more likely to occur if you ignore signs of fatigue,
discomfort and pain. In fact, ignoring pain may cause more
damage to soft muscle tissue and delay healing. Instead,
treat injured or inflamed areas promptly by following the
R.I.C.E. guidelines.
Assume Proper Form
 Avoid bouncing when you stretch to reduce
muscle tearing.
 Protect your back – make sure your thighs take
the load when you're lifting.
 Consult with your instructor, coach, sporting
association, kinesiologist, chiropractor or
physiotherapist for instruction on correct
technique and movement patterns.
 Practice the correct techniques and skills for your
activity.
Ensure Equipment Fits Properly
 Wear protective equipment as required for your
activity.
 Make sure your equipment is the right size.
 Wear appropriate footwear and replace your
shoes before they wear out (approximately every
700-800km).
 Maintain equipment on a regular basis.
 Properly inflate bicycle tires and ensure the
height of the seat allows your legs to almost fully
extend while pedaling.
 Consult with your instructor, coach, sporting
association or sporting goods store about how to
maintain and check equipment.
Overcome the Elements
 Being active in cold or hot weather put additional
strain on your body. To beat the heat and combat
the cold, follow these tips:
 Drink plenty of water before, during and after
activity.
 Cold weather also causes fluid loss, so keep up
your water intake, even when it's frosty.
 Wear sunscreen, protective clothing, a hat and
sunglasses or a warm hat, gloves and layers.
 During hot weather, restrict activity to the coolest
times of day and reduce intensity of activities.
 Cold muscles are more susceptible to injuries.
Warm up and cool down.
Stay Safe
Path Fit 1: Movement Enhancement
  When exercising at night, ask a friend to join you
or stick to familiar paths and well-populated,
brightly lit areas.
 Let others know your route or destination.
 Wear colorful, reflective clothing.
 Walk in the direction of oncoming traffic so you
can see them and they can see you.
 Carry a flashlight and whistle.
 Attach lights and reflectors to the front and back
of your bicycle.
 When participating in water sports be sure to
wear life jackets.
Warm Up
Warming up is a part of stretching and preparation for
physical exertion or a performance by exercising or
practicing gently beforehand, usually undertaken before a
performance or practice. Athletes, singers, actors and
others warm up before stressing their muscles.
It is very important to perform a proper warm up before
any type of physical activity. The purpose of a warm up is
to prevent injury by increasing the body’s core and
muscle temperature. Warm muscles increase the
rate of energy production which increases reflexes and
lowers the time it takes to contract a muscle. A good
warm up should also increase range of motion and mentally
prepare you for exercise. Warm ups should be specific to
the type of exercise you are doing, but should be a full
body warm up even if you only plan to work out a few
muscle groups. For example, if you are planning to do a
leg workout you should do a warm up with mostly lower
body exercises, but also include a few upper body/full body
exercises as well.
A warm up should include multiple dynamic exercises
increasing in intensity as you get closer to the workout.
Dynamic exercises provide a stretch through full range of
motion, but the stretch is not held in the ending
position. Static stretches or stretches that are held in the
ending position are not ideal for a warm up, due to the stop
of blood flow to the muscle. Static stretches should be
performed after a workout as part of a cool down. They are
great for increasing flexibility, but are not supportive to the
meaning of a warm up.
A warm up should begin with gentle exercise that will
increase your body’s core and muscle temperature and
progress to dynamic stretches that will increase your end
range of motion. Throughout a warm up your heart rate
should also be increasingly elevating to prepare you
for exercise. For example, start with walking for a
few minutes and then progress to a jog. After a few minutes
of jogging your heart rate should be elevated and muscle
temperature rising. Then begin your dynamic stretches,
such as knee hugs, Frankenstein’s, walking quad stretches,
or lunge and twist. After dynamic stretches your muscles
should be moving freely through your full range, and that is
when it is time to increase the intensity. This is when you
can add in some faster dynamic movements or more multi
body part exercises, such as high knees, butt
kickers, and even side shuffles or sprints.
Conditioning Exercise Set # 1 and 2
Body conditioning exercises target your whole
body, using lots of different muscles to strengthen,
shape, and tone your body. They may combine several
types of exercise, such as flexibility, strength, and
resistance training. Body conditioning improves
endurance, increases flexibility, and establishes a
balanced, stable physique. These valuable exercises offer a
wealth of positive benefits to your overall health and fitness
level. Regularly do these moves to build power,
coordination, and speed. This allows you to improve your
athletic performance and feel better while going about your
daily routine. To know more about Conditioning Exercises
kindly visit the website of
CONDITIONING EXERCISE SET NO. 1
https://www.youtube.com/watch?v=DGmbNCJq1E0
CONDITIONING EXERCISE SET NO. 2
https://www.youtube.com/watch?v=shfZTAuUZQE
LET US WRAP UP
Activity 1.3
Something new I learned from the lesson is….
_______________________________________
_______________________________________
_______________________________________
_______________________________________
_______________________________________
____________________
LET US ASSESS
1. Performed conditioning exercise set number 1
2. Performed Conditioning exercise set number 2
Deadline of Submission: __________
Path Fit 1: Movement Enhancement
REFERENCES

Claravall, D. (2018) PE 1 Movement Enhancement Mindshaper co.

inc.

Cobra, A. G. (2017) Physical Education for Optimized health.

Cronica Bookhaus, QC.

Piamonte, RM, et al (2002) Physical Fitness for College Freshmen

Path Fit 1: Movement Enhancement