UNIT IA

AN INTRODUCTION TO PHYSICAL EDUCATION

ADVANCE GYMNASTICS AND PHYSICAL FITNESS

 OBJECTIVES OF PHYSICAL EDUCATION

- PHYSICAL DEVELOPMENT
- EMOTIONAL DEVELOPMENT
- MENTAL DEVELOPMENT
- SOCIAL DEVELOPMENT
PHYSICAL EDUCATION
- A PROCESS THROUGH WHICH AN INDIVIDUAL OBTAINS OPTIMAL MENTAL, SOCIAL, AND FITNESS
SKILLS THROUGH PHYSICAL ACTIVITIES (LUMPKIN 2002)
- EDUCATION THROUGH OR BY MEANS OF EDUCATION (REVELO 1972)
- PE IS A PLANNED SEQUENTIAL INSTRUCTION THAT PROMOTES LIFELONG PHYSICAL ACTIVITY. IT IS
DESIGNED TO DEVELOPMENT BASIC MOVEMENT SKILLS, SPORTS SKILLS, AND PHYSICAL FITNESS AS
WELL AS TO ENHANCE MENTAL, SOCIAL AND EMOTIONAL ABILITIES. (EVEZA 2007)
- PE IS AN INTEGRAL PART OF THE EDUCATION PROGRAM DESIGNED TO PROMOTE THE OPTIMUM
DEVELOPMENT OF AN INDIVIDUAL PHYSICALLY, EMOTIONALLY, MENTALY AND SOCIALLY THROUGH
TOTAL BODY MOVEMENT.
IMPORTANCE OF PHYSICAL EDUCATION
1. IMPROVED PHYSICAL FITNESS (FLEXEBILITY, MUSCULAR EDURANCE, CARDIOVASCULAR EDURANCE)
2. SKILL DEVELOPMENT (MOTOR SKILLS)
3. SELF DISCIPLINE
4. STRESS REDUCTION (THROUGH PE IT CAN BE LESS STRESS)
5. STRENGTHENING STUDENTS RELATIONSHIP
6. IMPROVEMENT SELF- CONFIDENCE (HOW YOU FEEL) AND SELF ESTEEM
UNIT 1-B
PHYSICAL FITNESS AND PHYSICAL FITNESS TEST

 PHYSICAL FITNESS
- THE ABILITY OF INDIVIDUAL TO CARRY OUT DAILY TASK EFFECIENTLY WITH ENOUGH PHYSICAL
CAPACITY TO COPE WITH THW PHYSICAL NEED OF LIFE (SCULLY 1994).
SIMILARLY, A PERSON IS SAID TO BE PHYSICALLY FIT IF HE/SHE POSESSES TO STRENGTH AND STAMING
TO CARRY OUT TASK WITHOUT DUE TO FATIGUE AND NAVE ENOUGH ENERGY TO DO LEISURE.
PHYSICAL FITNESS TEST
- A SPEACIAL COMPONENT OF PE THAT MEANSURE A FITNESS LEVEL. THIS IS AN IDENTIFICATION OF
STRENGTH AND WEAKNESSES IN THE TERMS OF FITNESS.
BENEFITS OF PHYSICAL FITNESS
- REDUCES RISKS OF DISEASE
 - DEVELOPMENT OF PHYSICAL FITNESS COMPONENTS
- BOOSTS ENERGY LEVEL
- RELIEVES STRESS ANG IMPROVES APPERANCE
- IMPROVES OVERALL NEALTH AND WEKKNESS
- PROMOTES LONGER LIFE

BENEFITS OF PHYSICAL FITNESS TEST

- IDENTIFIES STRENGTH AND WEAKNESSES OF AN INDIVIDUAL
- IDENTIFY TALENTS AND POTENTIALS

HEALTH – RELATED FITNESS COMPONENTS

1. MUSCULAR STRENGTH
-ABILITY TO EXERT FORCE AGAINTS RESISTANCE
2. MUSCULAR ENDURANCE
-ABILITY OF MUSCLES TO USE REPEATED
3.CARDIORESPIRATORY FITNESS-HEART AND LUNGS
-ABILITY TO DELIVER NUTRIENTS AND OXYGEN.
4. FLEXIBILITY
-ABILITY OF JOINTS TO MOVE THROUGH THE FULL RANGE MOVEMENTS
5. BODY COMPOSITION
- THE PERCENTAGE OF FAT, MUSCLE AND BONE IN THE BODY

PERFORMANCE/SKILL RELATED FITNESS COMPONENTS

1. AGILITY
- ABILITY TO CHANGE POSOTIONS, MOVEMENTS OR DIRECTION WITH QUIKNESS AND LIGHTNESS
2. BALANCE
- ABILITY TO CONTROL AND MAINTAIN POSITION OR MOVEMENT OF THE BODY
 STATIC- FIXED POSITION
 DYNAMICS- BODY IN MOTION
3. POWER
- ABILITY OF THE MUSCLE TO RELEASE MAXIMUM FORCE IN THE SHORTEST POSSIBLE TIME
4. COORDINATION
- ABILITY TO KEEP HARMONIOUS FUCNTIONING OF MUSCLE IN PRODUCING COMPLEX MOVEMENT
5. SPEED
- ABILITY TO MAKE CONTINUOS MOVEMENTS OF THE SAME KIND IN SHORTEST POSSIBLE TIME.
6. REACTION TIME
- ABILITY OF THE BODY TO REACT TO INTERVAL OF TIME BETWEEN THE SIGNAL TO RESPONSD
(STIMULUS)

PHYSICAL FITNESS TEST

COMPONENT MEASURE SAMPLE TEST ITEM

GENERAL ENDURANCE TEST 3 MINUTES STEP
STRENGTH ENDURANCE TEST CURL-UP
STANDING LONG JUMP
SPEED AND POWER 50 METERS SPRINT
FLEXIBILITY SIT AND REACH
ANTHROPOMETRIC TEST BODY MASS INDEX
AGILITY SHUTTLE RUN
BALANCE TEST STORK BALANCE
STAND TEST
COORDINATE TEST ALTERNATE HAND WALL TOSS
REACTION TIME TEST DROP TES
BMI= WEIGHT IN KILOGRAMS
HEIGHT IN METERS ^2
EX. 50KGS
(1.53M) (1.53M)
50KGS
2.3404
=21.3593062

VALUE MEANING
LESS THAN 18.5 UNDER WEIGHT
18.6-24.9 NORMAL
25-29.9 OVERWEIGHT
MORE THAN 30 OBESE
 UNIT II
BASIC BODY POSITION
1. STANDING POSITION
2. SITTING POSITION
3. KNEELING POSITION
4. LYING POSITION
5. ARM SUPPORT POSITION
6. FOUR BASE POSITION
7. HAND POSITION
8. ARM POSITION
 STANDING POSITION
1. STANDING
- FEET CLOSE TOGETHER OR IN PARALLEL POSITION. ARM BOTH SIDE
2. STRIDE POSITION
-STAND ON BOTH FEET WITH ONE FOOT DISTANCE APART ARM BOTH ON SIDE
3. LUNGE POSITION
- BEND ONE KNEE, THE OTHER LEG IS EXTENDED BACKWARD. THE WEIGHT IS ON BOTH FEET. HAND
ON HIPS.
4. HALLF-KNEE BEND
- FEET TOGETHER, BEND KNEES TO ABOUT 45 DEGREE ANGLE; FEET FLAT ON THE FLOOR, BODY ERECT;
HANDS ON HIPS
5. FULL KNESS BEND OR SQUAT POSITION
- THE KNEES ARE FULLY BENT, SIT ON THE HEELS OF THE FEET. THE WEIGHT OF THE BODY IS ON THE
BALLS OF THE FEET.
 SITTING POSITION
1. LONG SITTING POSITION
- SIT WITH LEGS EXTEND FORWARD, TOES POINTED; TRUNK ERECT AND HANDS ON HIPS
2. HOOK SITTING POSITION
- SIT ON BUTTOCKS, BEND KNEES CLOSE TO THE BODY. TRUNCK ERECT, HANDS ONSHIN OF THE LEGS
3. LONG SITTING REST POSITION
- LEGS AND TOES EXTENDED FORWARD; HANDS AT THE REAR ON THE FLOOR. ELBOW ZND BODY
STRAIGH
4. TUCK SITTING POSITION
- SIT ON BUTTOCKS, BEND KNEES CLOSE TO THE BODY; ROUND BACK SO THAT THE FOREHEAD AND
THE KNEES ARE IN CONTACT; HOLD SHIN OF LEGS
5. STRIBE SITTING POSITION
- SITTING ON BUTTOCKS, SPREAD LEGS APART, TRUNK ERECT, HAND ON THIGH
6. SIDE SITTING POSITION
- SITTING ON BUTTOCKS, BEND RIGHT OR LEFT LEG IN FRONT; OTHER LEG EXTEND SIDEWORK, HAND
ON KNEES
7. HURDLE SITTING POSITION
- SITTING ONBUTTOCKS, BEND RIGHT LEG AT THE BACK ABOUT 90 ANGLE, THE OTHER LEG EXTENDED
DIAGONALLY FORWARD
 8. HEEL SIT
- FORM KNEELING POSITION, SIT ON THE HEELS OF THE FEET, TOES POINTED. HANDS ON HIPS
9. CROSS SITTING
- SIT ON THE FLOOR. BEND BOTH KNEES AND CROSS LEGS IN FRONT. ARMS IN INDIAN POSITION
10. FROG SITTING OR TAILOR SITTING
- SIT ON THE FLOOR. FULLY BEND BOTH KNEES AND BRING LEGS IN FRONT. HEELS AND TOES OF FEET
TOUCHING TOGETHER. HANDS ON KNEES
 KNEELING POSITION
1. KNEELING POSITION
- KNEEL ON BOTH KNEES, KNEES CLOSE TOGETHRE, BODY ERECT, HANDS ON HIPS
2. STRIDE KNEELING POSITION
- KNEEL ON BOTH KNEES, WITH KNEES APART
3. HALF-KNEELING POSITION RIGHT OR LEFT
- KNEEL ON RIGHT, LEFT IN HALF KNEELING POSITION IN FRONT HANDS ON HIPS.
4. HALF KNEELING POSITION ONE LEG EXTENDED SIDEWARD
- KNEELING ON ONE LEG, THE OTHER LEG EXTEND SIDEWARD, FORWARD OR BACKWARD
 LYING POSITION
1. BACK OR SUPINE LYING POSITION
- LYING ON THE BACK, THE BODY IS WELL EXTENDED, ARMS OVERHEAD, TOES POINTED.
2. FRONT OR PRONE LYING POSITION
- BODY IS WELL EXTENDED AND IN FRONT OF THE BODY IN CONTACT WITH THE FLOOR. TOES
POINTED, ARMS FORWARD
3. SIDE LYING POSITION
- WITH THE BODY WELL EXTENDED, THE SIDE OF THE BODY IS CONTACT WITH THE FLOOR, ONE HAND
ON THE FLOOR OVERHEAD AND OTHER HEAD BENT CLOSE TO CHEST PALMS ON FLOOR. TOES
POINTED
4. HOOK LYING POSITION
- IN A BACKLYING POSITION, BEND KNEES, WITH THE FEET CLOSE TO BUTTOCKS, FEET FLAT ON THE
FLOOR. ARMS OVERHEAD.
5. TRUCK LYING POSITION
- LYING ON `THE BACK, PULL THE KNEES CLOSE TO THE FOREHEAD, HOLD SHIN OF LEGS.
 ARM SUPPORT POSITION
1. SUPINE OR BACK ARM SUPPORT
- FROM A LONG LYING POSITION, LIFT THE BODY WITH STRAIGHT ARMS SUPPORT. BODY, LEGS, AND
TOES ARE WELL EXTENDED IN ONE STRAIGHT LINE
2. PRONE OR FRONT ARM SUPPORT
- FORM A FRONT LYING POSITION, LIFT THE BODY TO FRONT ARMS SUPPORT. BODY, LEGS AND TOES
WELL EXTENDED AND ARE IN ONE STRAIGHT LINE
3. SIDE ARM SUPPORT
- THE BODY IS SUPPORTED WITH THE RIGHT OR LEFT ARM; THE BODY IS WELL EXTENDED
 FOUR-BASE POSITION
1. DOG STAND POSITION
- FROM KNEELING POSITION, PLACE THE HANDS ON THE FLOOR, ELBOW STRAIGHT, TOES POINTED;
THE KNEES AND HANDS ARE THE BASE OF SUPPORT
2. BRIGE STAND POSITION
 - FROM HOOK SITTING LIFT THE TRUNCK, LEGS AND ARM IN A RIGHT ANGLE WITH THE TRUNCK.
 HAND POSITION
1. HAND ON WAIST
- PLACE HAND ON WAIST, FINGER POINTING FRONT, THUMBS POINTING BACKWARD.
2. HAND ON CHEST
- PALMS FACING DOWN, THUMBS TOUCHING THE CHEST, ELBOWS IN LINE WITH THE SHOULDER
3. HAND ON SHOULDER
- BEND ARMS FROM THE ELBOW, FINGER TIPS TOUCHING THE SHOULER, ELBOW IN THE LINE WITH
THE SHOULDER, RIB CAGE LIFTED.
4. HANDS ON NECK
- BEND ARMS FROM THE ELBOW, PLACE HANDS BEHIND THE NECK FINGERTIPS MEETING EACH
OTHER, ELBOWS IN THE LINE WITH THE SHOULDER
5. HAND ON HIPS
- PLACE HANDS ON HIPS, THUMBS POINTING BACK AND FINGERS POINTING FRONT.
 ARMS POSITION
1. ARMS FORWARD
- RAISE ARMS FORWARD WITH PALMS FACING EACH OTHER. HANDS IN LINE WITH THE SHOULDER,
ELBOW SLIGHTLY EXTENDED
2. ARM SIDEWARD
- RAISE ARMS SIDEWARD, PALMS FACING DOW, FINGER TIPS IN LINE WITH THE SHOULDER
3. ARMS FORWARD
- RAISE ARMS UPWARD, PALMS FACING EACH OTHER, ELBOWS TOUCHING THE EARS, THE WHOLE
ARM IS IN THE LINE WITH THE BODY.
4. ARMS OBLIQUE POSITION
- FORWARD DOWNWARD
- BACKWARD DOWNWARD
- SIDEWARD DOWNWARD
- SIDEWARD UPWARD
5. ARMS IN T POSITION
- BEND ELBOWS AT SHOULDER LEVEL. FOREARM PARALLEL TO ELBOWS. PALMS FACING THE BODY.
FINGERS TOGETHER AND POINTING DOWNWARD
6. REVERSE T-POSITION
- BEND ELBOWS AT SHOULDER LEVEL. FOREARM PARALLEL TO ELBOW. PALM FACING THE HEAD.
FINGERS TOGETHER AND POINTING UPWARD
 UNIT III
AEROBICS

AEROBICS EXERCISE
 REFERS TO EXERCISE THAT INVOLVES OR IMPROVES OXYGEN CONSUMPTION BY THE BODY. AEROBIC
MEANS “WITH OXYGEN” AND REFERS TO THE USE OF OXYGEN IN THE BODY’S METABOLIC OR ENERGY
GENERATING PROCESS
 IT ALSO USUALLY OFFERED AT THREE INTENSITY LEVELS:
LOW IMPACT- IS USUALLY FOR BEGINNERS. IT IS PERFORMED AT A LOWER INTENSITY AND SLOWER PACE.
INTEMEDIATE LEVEL- DANCER START TO RECEIVE THE BENEFITS OF DANCE AEROBICS. THEIR LUNGS NAD
HEART BECOME STRONGER AND MORE EFFICIENT
HIGH-LEVEL INTENSITY- DANCERS WORK EXTREMELY HARD AND THIS ALSO HEPLS THE HEART AND
LUNGS BECOME MORE EFFICIENT AND STRONGER.
BENEFITS OF AEROBICS

 DEVELOPMENT OVERALL FITNESS

 IMPROVES ALL HEALTH- RELATED FITNESS COMPONENTS (MUSCULAR STRENGT AND ENDURANCE,
FLEXIBILTY, CARDIOVASCULAR FITNESS, AND BODY COMPOSITION)
 RHYTHMIC MOVEMENTS
 DEVELOP AND INCREASE COORDINATION AND BALANCE
 DECREASEES RISK CARDIOVARCULAR DESEASE
 REDUCE BLOOD PRESSURE
 LOWER CHOLESTEROL
TYPES OF AEROBIC
LOW IMPACT- THIS TYPE OF AEROBIC KEEPS ONE FOOT ON THE GROUND. THIS IS VERY HELPFUL TO THOSE WHO
ARE NOT CAPABLE TO EXECUTING JUMPING AND HOPPING
HIGH IMPACT- THIS TYPE OF AEROBIC INVOLVES SOME JUMPING MPVEMENTS AND IS APPROPRIATE FOR
ADVENCED EXERCISES THAN BEGINNER
STEP AEROBICS- THIS TYPE OF AEROBIC IS DONE ON AN ADJUSTABLE PLATFORM USING VARIETY OF
MOVEMENTS DESIGNED TO TAKE ADVANTAGE OF THE STEPPING-UP MOVEMENT. STEP AEROBIC CAN BE LOW-
IMPACT OR HIGH-IMPACT.
WATER AEROBIC- THIS TYPE OF AEROBIC EXERCISE IS DONE IN THE WATER LIKE SWIMMING POOL. THIS IS A LOW
IMPACT AEROBIC BECAUSE OF THE BUOYANCY OF THE WATER

COMPONENT/ROUTINES OF A TYPICAL AEROBICS CLASS

WARM-UP AND PRE-STRETCH

 THE PURPOSE OF THIS IS TO INCREASE BLOOD FLOW TO THE MUSCLES AND INCREASE THE RATE OF
OXYGEN TO MUSCLES TO GET THE BODY READY TO EXERCISE
 AROBIC ACTIVITY

 THIS IS THE CORE PART OF THE CLASS. THIS COMPONENT VARIES WITHEACH CLASS. THE SEGMENT IS
PERFORMED AT AN INTENSITY OF 50 TO 85 PERCENT OF THE TARGET HEART RATE.
COOL DOWN

 THE PURPOSE OF THE COOL DOWN IS TO GRADUALLY LOWER THE HEART RATE AND PREVENT EXCESS
POOLING OF THE BLOOD IN LOWER EXTREMITIES. IT INCLUDESALSO THE RHYTHMIC MOVEMENTS AND
CONRACTION OF LEG MUSCLES TO RETURN BLOOD TO THE HEART.

BASIC EAROBICS EXERCISE

BASIC- CAN BE DONE WITH THE RIGHT AND LEFT FOOT LEADING. STEP UP WITH ONE FOOT AND THEN DOWN
(DIFFERENT INSTRUCTIRS MAY USE DIFFERENT ARM MOVEMENTS WITH THIS MOVE)
ALTERNATING BASIC- BEGIN WITH ONEFOOT LEADING THE TAP THE OPPOSITE FOOT AND STEP WITH THAT
FOOT.
V-STEP- CAN BE DONE WITH RIGHT OR LEFT FOOT LEADING. TAKE THE FEET WIDE ON THE SPET AND THEN CLOSE
TOGETHER ON THE FLOOR (ARMS PATTERN WILL VARY)
ALTERNATE V-STEP- BEGIN WITH ONE FOOT LEADING WIDE, TAP WITH THE OPPOSITE FOOT AND STEP WIDE
WITH THAT FOOT.
KNEE LIFT- STEP WITH ON FOOT AND LIFT THE OPPOSITE KNEE (CAN BE DONE WITH THE RIGHT AND LEFT LEG
LEADING)
ALTERNATING KNEE LIFT- STEP WITH THE RIGHT AND LEFT AND LIFT THE LEFT KNEE. PLACE THE LEFT FOOT ON THE FLOOR
FOLLOWED BUY THE RIGHT FOOT. STEP EITH THE LEFT FOOT AND LIFT THE RIGHT KNEE.

HAMSTRING CURL- STEP WITH THE ONE FOOT AND BRING THE OPPOSITE HEEL TOWARD YOUR REER UNTIL THERE IS
TENSIONIN THE HAMSTRING MUSCLE.

ALTERNATING CULRS- STEP WITH RIGHT FOOT AND CURL THE LEFT LEG (BRING THE HEEL TO YOUR REER). PLACE THE LEFT
FOOT ON THE FLOOR AND FOLLOWED BY THE RIGHT FOOT. STEP WITH LEFT FOOT AND CURL THE RIGHT LEG.

KICKS- STEP WITH ONE FOOT AND KICK THE OPPOSITE LEG. (CAN BE DONE WITH THE RIGHT OR LEFT LEG LEADING)

ALTERNATING KICKS- STEP WITH RIGHT FOOT AND KICK THE LEFT LEG. PLACE THE LEFT FOOT ON THE FLOOR FOLLOWED BY
THE RIGHT FOOT. STEP WITH THE LEFT FOOT AND KICK THE RIGHT LEG.

SIDE LIFTS- STEP WITH THE ONE FOOT AND LIFT THE OPPOSITE LEG TO THE SIDE (DOESN’T NEED TO LIFT VERY HIGH, JUST
LIFT THE LEG STRAIGHT UP TO THE SIDE AND SQUEEZE THE MUSCLE WHEN YOU FEEL TENSION). THIS MOVE CAN BE DONE
WITH THE RIGTH AND LEFT LEG

ALTERNARING SIDE LIFT- STEP WITH RIGHT FOOT AND LIFT THE LEFT LEG TO THE SIDE. PLACE THE LEFT FOOT ON THE
FLOOR FOLLOWED BY R THE RIGHT FOOT.

HIP LIP OR GLUTE LIFT- STEP WITH ONE FOOT AND LIFT THE OPPOSITE LEG BACK. (THIS SMALL MOVEMENT THAT WORKS
THE GLUTES. THE ABDOMINALS SHOULD REMAIN TIGHT SO THE LOWER BACK ISN’T STRESSED)

ALTERNATING HIP OR GLUTE LIFT- STEP THE R FOOT AND LIFT THE L LEG BACK. PLACE THEL FOOT ON THE FLOOR
FOLLOWED BY THE R FOOT.
STEP AEROBICS TEMINOLOGY

ARM MOVEMENTS

 BICEPS CURLS
 ALTERNATING BICEPS CURL
 HAMMER CURL
 TRICEPS KICKBACKS
 LOW ROW
 UPRIGHT ROW
 FRONTAL RAISE
 LATERAL RAISE
 FRONTAL PULL
 OVERHEAD PULL
 ARM CIRCLE
 SHOULDER PUNCH
 OVERHEAD PRESS
 PECK PRESS
 DOUBLE SIDE OUT
 SLICE

ZUMBA

- AN AEROBIC FITNESS PROGRAM FEATURING MOVEMENTS INSPIRED BY VARIOUS STYLE OF LATIN AMERICAN
DANCE AND PERFORMED PRIMARILY TO LATIN AMERICAN DANCE MUSIC.

ALBERTO BETO PEREZ

ZUMBA TEST- DESIGNED TO STRENGTHEN THE GLUTES AND LEGS

ZUMBA TONING- USING A TONING STICK TO SHAPE THE BODY

ZUMBA IN THE CIRCUIT- COMBINING ZUMBA MOVES WITH CIRCUIT TRAINING

ZUMBA KIDS- GEARED FOR CHILDREN

ZUMBA GOLD- FOR BEGINNERS AND THE EDERLY