MOVEMENT ENHANCEMENT This Act shall be known as the “The Schools
Physical Education and Sports Development Act of
LESSON 1: INTRODUCTION TO HUMAN
MOVEMENT
PHYSICAL EDUCATION
● Is an integral part of the educational
program designed to promote the optimum
development of an individual physically,
mentally, socially, and emotionally through
total body movement in the performance
of properly selected physical activities.
● Is instruction in the development and care
of the body ranging from simple calisthenic
exercises to a course of study providing
training in hygiene, gymnastics, and the
performance and management of athletic
games. (Merriam Webster)
● It is dominated by movement and fitness
education content and aimed at physical
literacy and the physical activity
dispositions of all learners from the basic to
the tertiary education levels. (CHED)
LEGAL BASIS OF PHYSICAL EDUCATION
ARTICLE 14, SEC. 19 OF 1987 CONSTITUTION
States that:
• “The state shall promote Physical Education and
encourage sports program league competitions
and amateur sports, including training for
international competitions; 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 in
cooperation with athletic clubs and other sectors”.
(This article promotes PE)
RA NO. 5708
An Act Providing for the Promotions and Financing
of an Integrated Physical Education and Sports
Development Program for the Schools in the
Philippines. (This act provide for the promotions)
SECTION 1
1969”.
PHYSICAL FITNESS AND ITS COMPONENTS
What is Physical Fitness?
The ability to carry out daily tasks and
physical activities without undue fatigue.
COMPONENTS OF PHYSICAL FITNESS
(Health Related & Skill Related)
HEALTH RELATED COMPONENTS
Related components refer to those that
contribute to the development of health and
functional capacity of the body.
Body Composition, Muscular Strength, Flexibility,
Cardiovascular Endurance, & Muscular Endurance
Five Health-Related Components Of Fitness
● Cardiovascular Fitness/Endurance.
The ability of the heart and lungs to
function efficiently & effectively over a prolonged
period of time.
● Muscular Endurance
The ability to continue selected muscle
group movements for a prolonged period of time.
● Muscular Strength
The ability of the muscle to exert force.
● Flexibility
The ability of the joints in the body to move
to their full range of motion.
● Body Composition
In other words the ratio of fat to muscle.
Minimum fat and maximum of lean mass is a sign
of a healthy and fit body.
SKILLS RELATED COMPONENTS
Consists of those components of fitness
that have a relationship with enhanced
performance in athletic activities.
Balance, Agility Coordination, Speed, Reaction
Time, Power
Six Skills-Related Components Of Fitness
● Balance
 The ability to maintain an upright posture
while still or moving.
● Agility
It is the capacity to change the direction of
the body quickly and effectively.
● Coordination
It is the ability to integrate the senses with
muscle so as to produce accurate, smooth, &
harmonious body movement.
● Reaction Time
The time required to respond or initiate a
movement as a result of a given stimulus.
● Speed
It is the ability to move one body from one
point to another in the shortest possible time.
● Power
The ability to do strength work at an
explosive pace.
MOVEMENTS ENHANCEMENT
WHAT IS MOVEMENT ENHANCEMENT?
• Experiencing and developing a wide range of
fundamental to specialized complex movement
skills that will improve his/her motor and mental
skills, self-confidence, self-awareness, & personality
in general that are needed in having a healthy
lifestyle.
MOVEMENT EDUCATION
• Movement education refers to a wide variety of
experiential activities where one learns the
capabilities of their bodies.
SIGNIFICANCE OF HUMAN MOVEMENT
•The study of Human enhancement gives us a
better understanding of our body and its parts,
functions, capabilities, and limitations.
•Preventing, Treating Injuries and Plan diet to
ensure a healthy lifestyle

1. To teach the human movement and its
benefits to the body’s health and
well-being.
2. It is a guide to provide basic and sufficient
knowledge on how to perform various
movements.
•By having better knowledge about movement
mechanisms, we become more efficient in doing
our daily activities, P.E practicums, dance, and
sports.
EXERCISE AND ITS IMPORTANCE

MOVEMENT is a basic activity of a man. We start WHAT IS EXERCISE?

moving during conception and stop at death.
According to the Health line, Exercise is defined as
QUICKENING- baby’s first movements inside the any movement that makes your muscles work and
womb requires your body to burn calories.
AFTER BIRTH - Arm and legs Flexing/ Stretching,
Sucking, tonic Neck Reflexes BENEFITS OF EXERCISE
AFTER FEW MONTHS - Tumble, Crawl, Stand, Walk
It can make you feel happier
CHILDHOOD ADULT
• Exercise has been shown to improve your mood
• More Complex and a • More complex BUT and decrease feelings of depression, anxiety, and
wider range of Motion, more ACCURATE and stress
Balance, Muscle precise motor skills • Additionally, exercise can increase the production
Strength, coordination, necessary to his/ her of endorphins, which are known to help produce
and endurance. daily activities. positive feelings and reduce the perception of pain

It can help with weight loss

PHYSICAL DEVELOPMENT AND MOVEMENT
• Is the FOUNDATION of Physical Education.
• Some studies have shown that inactivity is a
major factor in weight gain and obesity
• To understand the effect of exercise on weight
reduction, it is important to understand the
relationship between exercise and energy
expenditure.
• Your body spends energy in three ways:
digesting food, exercising, maintaining body
functions
It is good for your muscles and bones
• Exercise plays a vital role in building and
maintaining strong muscles and bones.
• Activities like weightlifting can stimulate muscle
building when paired with adequate protein intake.
It can increase your energy levels
• Exercise can be a real energy booster for many
people, including those with various medical
conditions
It can reduce your risk of chronic disease
• Lack of regular physical activity is a primary
cause of chronic disease
• Regular exercise has been shown to improve
insulin sensitivity, heart health, and body
composition. It can also decrease blood pressure
and cholesterol levels
It can help your brain health and memory
• Exercise can improve brain function and protect
memory and thinking skills.
• To begin with, it increases your heart rate, which
promotes the flow of blood and oxygen to your
brain. It can also stimulate the production of
hormones that enhance the growth of brain cells.
It can help with relaxation and sleep quality
• With regard to sleep quality, the energy depletion
that occurs during exercise stimulates recuperative
processes during sleep
FUNDAMENTALS OF HUMAN MOVEMENT
➢ Pulling
• pulling motion which consists of pulling
weight toward your body or your body towards
your hands. This can be a vertical or horizontal pull,
such as a pull-up or barbell row, respectively.
• The main muscles being worked in these
sets of movements are the mid and upper back,
biceps, forearms, and rear shoulders.
➢ Pushing
• pushing is the opposite of the pull. This
movement involves pushing a weight away from
your body or your body away from an object.
• This group is also divided into vertical and
horizontal components as well. Exercises in this
group include push ups and dumbbell shoulder
presses.
➢ Squats
• The squat is considered to be the most
complex movement the human body is capable of.
Variations of the squat include goblet squats, sumo
squats, front squats, and much more.
• The squat targets the glutes, core,
quadriceps, and to a slight degree, the hamstring
muscles.
➢ Lunge
• Another lower body movement is the
lunge, which involves your body in a less stable
position of one foot further forward than the
other.
• Since your body is at a disadvantaged
stance, this movement set demands greater
flexibility, stability, and balance.
➢ Hinge
• Hinge exercises, which are executed by
kicking your butt back and leaning your torso
forward while maintaining a neutral spine—like
when picking up something off the floor.
• The most crucial exercises in this group
are deadlifts, with varying forms such as sumo
deadlifts, Romanian deadlifts, kettlebell deadlifts,
etc.
➢ Rotation
• Rotation is unique from the other six
movements because of the plane that it works in.
• The other exercises involve moving
forward and backward or side to side, yet rotation
involves twisting at the core.
➢ Gait
• Gait, which is the technique of walking.
This might seem trivial, but walking is a
fundamental Movement.
 • Exercises that could be done in this group Mesomorph (Athletic) - Muscular with broad
include jogging, jumping, and farmer’s walk. shoulders, well-developed chest, robust and
strong. Has good metabolism and responsive
muscle cells.

Endomorph (Pyknic) - broad, rounded figures,

large head, heavy neck, and ruddy face. Has high
tendency to store body fat

(ECTO-MESO-ENDO)
UNIT II: STRUCTURES OF THE HUMAN BODY

OUR BODY

● Our body is an ultimate mover that makes

us to enjoy and satisfied
● Each part has its own function that depends
on one another
● Knowing the parts of the body, its systems,
and capabilities and limitations are essential
for Physical Education and for effective
performance in physical activities
MAN'S BIOLOGICAL MAKE-UP AND FITNESS

BODY TYPES
• Body System is an arrangement of organs closely
allied or related to each other to do a particular
Body Types Or Physique Classification distinguish
job.
certain physiological and personality traits

• A System is made up of organs (collection of

Good Physique boosts an individual's morale and
tissues with similar function) which in turn are
self-confidence.
made up of cells (basic structural unit of all living
organisms).
On the other hand, people who do not have
a good physique are more conscious and have low
THE SKELETAL SYSTEM
self-esteem.

Functions:
William Shelfon, an American psychologist known
• Protects the body organs (framework)
for his theory on associating physique with
• Storing minerals that the body utilizes
personality and delinquency
• Provides form and structure for the muscle to
work against.
Ernst Kretschmer, a German psychiatrist who
• Support the body
proposed the types of physique similar to
Sheldon's classification. Namely:
Baby- 300 bones
Adult- 206 bones
● Asthenic (thin, small, weak)
● Athletic (muscular, large-boned)
Anterior - front
● Pyknic (stocky fat)
Posterior - back

SHELDON'S BODY TYPE CLASSIFICATION

Ectomorph (Asthenic) - Lean, slim, shallow

chested, and tall proportion to their weight. has
difficulty in building muscles
 • Flat Bones - Skull, Ribs, Sternum, Scapulae

Note: The thoracic cage protects the heart and

lungs.
The thoracic cage is formed by the:
(a) sternum and
(b) 12 pairs of ribs with costal cartilages.

The ribs are anchored posteriorly to the 12 thoracic

vertebrae. The sternum consists of the classified as
true ribs (1-7) and false ribs (8-12). The last two
pairs of false ribs are also known as floating ribs
(11-12).

• Irregular Bones- Skulls, Vertebrae, Hip

• Sesamoid Bones - Patella (small bone that is
embedded)

ANTERIOR POSITION (front)

THE MUSCULAR SYSTEM

✓ Skull- protects our brain

• Muscular system is the body system that is
✓ Sternum- it is where our rib is attached (directly
composed of skeletal muscle, smooth muscle, and
attached and floating ribs)
cardiac muscle-tissue and functions in movement
✓ Clavicle- shoulder bone (collar bones)
of the body or of materials through the body
✓ Humerus- from shoulder to elbow
• Maintenance of posture
✓ Ribs
• Responsible for heat production
✓ Vertebral Column
• Allows us to move, responsible for movement
✓ Radius- forearm (when thumbs up -upper part)
• 600 muscles in the human body
✓ Ulna- forearm (when thumbs up- lower part)
✓ Carpals- wrist part
✓ Metacarpals- small bones that is connected to
carpals
✓ Phalanges- palm
✓ Femur- longest bone, from pelvic bone (hip) to
knee, lower part
✓ Patella- Knee
✓ Tibia- bones in the legs
✓ Fibula- bones in the legs
✓ Tarsals- heel (sakong)
✓ Metatarsals- ankle ANTERIOR (front)
✓ Phalanges- feet
✓ Trapezius- muscle in the shoulder part/upper
POSTERIOR POSITION (back) chest
✓ Deltoids- ideal part for vaccine/injection
✓ Scapula- blade from the back (wings??) ✓ Pectorals- muscle in the chest (pecs)
✓ Ilium- part of pelvic girdle, it is where our pelvic ✓ Biceps- arm muscle
is attached ✓ Rectus Abdominus- abs
✓ Ischium- forms the pelvic to ✓ Obliques- on the lateral part, fats (bilbil)
✓ Pubis- tumbong ✓ Quadriceps- Muscle on the femur part (legs)

Types of Bones POSTERIOR (back)

• Long Bones - Humerus, Ulna, Radius, Fibula, ✓ Trapezius

Tibia, Femur, Metacarpals and Phalanges ✓ Deltoids
• Short Bones - Carpal Bones, Tarsals Bones ✓ Triceps
✓ Latissimus Dorsi - in the middle of our back
✓ Obliques Anatomical position -
✓ Erector Spinae - middle muscle in our back body the body facing you.
(movable) straight feet, body
✓ Gluteus Maximus - pisngi ng pwet shshshs upright position
✓ Hamstrings - back of your quadriceps
✓ Gastrocnemius - calves muscle

3 TYPES OF MUSCLES BODY PLANES

1. Cardiac Muscles Body planes- the motion of your body

(Involuntary Muscles) - these muscles form the
walls of the heart and contacts to circulate the
blood.
2. Visceral/Smooth Muscles
(Involuntary Muscles) - found in organs or organ
systems such as the digestive or respiratory
system.
3. Skeletal Muscles
(Voluntary Muscles) - attach to the skeleton and
provide the skeleton with the ability to move
3 TYPES OF BODY PLANES
✓ Coronal plane - frontal plane. it divides the
body into the front and back halves of body
✓ Transverse plane - divides the body into
superior and inferior portions. Head to hips, hips
to feet
✓ Sagittal plane - divide the whole body into the
left and right portion

● Voluntary muscles - we can move in our

conscious state
● Involuntary muscles - you can't move when
you want to

LESSON 3: STRUCTURE OF THE BODY

Human Anatomy ANATOMICAL STRUCTURES

Parts of the Body
Anterior - towards the front
Anatomy- branch of science that investigate the (paharap)
human body

Posterior - towards the back

(patalikod)

Superior - towards the head

(ibabaw)

Inferior - towards the feet

(baba)

Medial - locating a structure

nearer to the midline of the
ANATOMICAL TERMS body, which divides the body into

Anatomical Position
equal right and left halves (kalahati). Toward the
midline
Lateral - locating a structure
further from the midline of the
body. Toward the side (opposite
medial)
Suppine- body is lying on
plane with face up (tihaya)
Prone- body is lying with face
down
Proximal- closer to the origin,
nearer to the point of attachment
(ex. shoulder)
Distal- Farther from the point of
attachment (ex. hand, far from
shoulder)
Superficial - toward or on the
surface of the body (what you see)
Deep - away from the surface of
the body (internal)
ANATOMICAL MOVEMENTS
• Abduction- the movement
away from the midline (palayo
sa body)
• Adduction- the movement
towards the midline (palapit sa
body)
• Supination - the movement
away from the midline (tihaya-
back stroke)
• Pronation - the radio-humeral
joint refers to the palm of the
hand facing the ground (dapa)
• Flexion - refers to a movement
that decreases the angle
between two body parts
• Extension - describing a
straightening movement that
increases the angle between parts (point)
• Plantarflexion - pointing the foot
away from the tibia and down into
the ground (pointing in & out)
of
• Dorsiflexion - bring the dorsum
(back) of the foot back toward the
tibia, so the toes are beginning to
point towards the sky.
• Inversion - Refers to bringing the
soles of the feet in, so they are facing
towards the midline of the body (and
each other).
• Eversion - Refers to bringing the
soles of the feet out, so they are
facing away from the midline of the
body.
• Protraction - movement in the
transverse plane that displaces a part
of the body anteriorly (towards the
front)
• Retraction - Movement in the
transverse plane that displaces a part
of the body posteriorly (towards the
back)
• Depression- movement in an inferior
direction, the opposite of elevation
(shrug, baba)
• Elevation- movement in superior
direction
• Circumduction- Circumduction can be
defined as a conical movement of a
limb extending from the joint at which
the movement is controlled.
• Rotation - the movement made
about the longitudinal axis and in the
transverse plane (Lateral rotation,
medial rotation)

LESSON 3: EXERCISE
What is Exercise?
Exercise is bodily exertion for the sake of
developing and maintaining physical fitness
- Merriam Webster
BASIC WORKOUT OUTLINE
1. General Warm up (Pre-workout phase)
This prepares the body for more strenuous
physical activities. It gradually increases the heart
rate and the circulation of blood.
2. Sports Specific Warm up
This is a type of exercise or conditioning
that targets the muscle groups needed or that will
be used for physical activity. Exercises should be
related to the skills needed in your main activity.
3. Main Activity
This is a more intense activity. It is a
specific activity like workout, sports, game, and
dance.
4. Cool Down (Post-workout phase)
This is the counterpart of warm up. It is
usually an easy or light to moderate exercise done
after a more intense activity. It allows the heart
rate and breathing to return to its normal state.
TO DO BEFORE AND AFTER EXERCISE
Here’s the top recommend doings before and after
workouts;
1. Consult a physician first.
2. Don’t work out right after eating.
3. For better results, exercise regularly at a regular
time.
4. If exercising in the morning, give enough time
between breakfast and workout. Do more warm
ups and start the workout with light motions.
5. If exercising in the afternoon or in the evening
after the daily activities, take short rest before
doing the workout.
6. In cases where eating is unavoidable, eat only in
small amounts.
7. When done with the workout, the very first thing
that one should not forget is the cool-down and
stretches.
WARMING-UP
Warming-up is a preparation for physical exertion
or a performance by exercising or practicing gently
beforehand, usually undertaken before a
performance or practice.
Benefits of Warm Up Exercise
1. Increase blood circulation to the muscles to
continuously send oxygen and nutrients throughout
the body;
2. Increase the muscle temperature, which gives
energy, releases reactions, and responds to the
muscles effectively.
3. Prepare the muscles to perform more stretching
and engage in strenuous exercise and activities;
4. Reduce risk of acquiring an injury in joints,
muscles, and tendons.
5. Enhance the ability to learn and perform skilled
movements;
6. Prevents stress, anxiety, and fatigue;
PRINCIPLES OF EXERCISE TRAINING
● OVERLOAD PRINCIPLE
When the amount of exercise is increased
progressively, fitness continues to improve.
Perform more than one’s normal amount of
exercise.
● PRINCIPLE OF PROGRESSION
This concept asserts that overload should
be increased gradually during the course of a
physical fitness program.
Is simply a method of reducing the demand
of an exercise or movement.
● PRINCIPLE OF SPECIFICITY
The effect of exercise training is specific to
those muscles involved in the activity.
● PRINCIPLE OF RECUPERATION
The need for a rest period between exercise
training sessions.
(Overloading your muscles means stressing
them, and they need a period of rest before your
next workout.)
 ● PRINCIPLE OF REVERSIBILITY
Loss of Fitness due to inactivity
(detraining)
Is a concept that when you stop working
out, you lose the effects of training.
DIFFERENT TYPES OF EXERCISE
1. Aerobic Exercise
The purpose of aerobic conditioning is to
increase the amount of oxygen that is delivered to
your muscles, which allows them to work longer.
Any activity that raises your heart rate and
keeps it up for an extended period of time will
improve your aerobic conditioning. (Healthwise
Staff, 2019)
Are activities that condition your heart and
lungs. Aerobic means "relating or requiring
oxygen.”
Aerobic exercises last for 20 mins or more of
performing continuous body movements using
large muscle groups. Examples are; Brisk walking,
jogging, cycling and swimming.
2. Anaerobic Exercise
increases the force of muscle contractions
the body can generate while increasing one’s
strength, speed, or power output.
Weightlifting, sprinting and plyometric
exercises are examples of anaerobic exercises. This
type of exercise involves performing fewer but
more intense muscle contractions than aerobic
exercise. Anaerobic exercises are good in muscle
group development.
Types of Anaerobic Exercise
● Static Strength Training (Isometric
Exercise)
This type of exercise helps maintain muscle
strength and tone. Isometrics involve contracting a
muscle without moving any joint. Isometric
exercises come in two types;
Sub Maximal Exercises Maximal Exercises
Involve contracting the Involve contracting the
muscles with less than muscles with all strength,
the maximum strength, such as pushing against
such as holding a immovable object.
dumbbell with steady
arms fully extended
outward.
● Dynamic Strength Training (Isotonic
Exercise)
This type of exercise strengthens the
muscles over a full range of motion. Weightlifting
and calisthenics are examples of dynamic
strength-training. This type of exercise uses
resistance to work the muscles through a
completed motion such as performing a bench
press, leg press or sit up.
3. Flexibility Exercise
Is performed to enhance the movements of
muscles and joints.
Stretching and bending are the common
ways of flexibility training. This type of exercise
benefits the body by preventing muscle stiffness
and joint pains (to some extent) while improving
blood circulation, posture, and breathing capacity.
This will surely help in reducing muscle
soreness and injuries, and in the proper recovery of
the muscles after the exercises.
PROPER BREATHING
One of the most highly effective breathing
techniques that is utilized during stretching or a
workout is to inhale on the “way down” and
exhale on the “way up”.
For example, during a chest press
(i.e., a bench press) you would
breathe in (count 1 then 2) as you
lower the bar down toward your chest, then Approximate Weights
breathe out (count 1 then 2) as you push the bar up
and straighten your elbows. The key is to keep
breathing, never hold your breath, and focus on
deep stomach area breathing – fill those lungs.

LESSON 5: NUTRITION

NUTRITION

Nutrition is the process of taking in food

and using it for growth, metabolism, and repair. Guidelines for Weight, and Health Maintenance

SIX MAJOR NUTRITIONS: 1. Eat balanced meals 5. Cut down on high-fat

every day. foods and eat more lean
• Carbohydrates Rich Food - energy-giving food meat.
2. Follow a consistent 6. Drink at least 8-10
• Protein-Rich Food - building blocks of the body eating pattern. glasses of water a day.

• Fat-Rich Food - concentrated source of energy 3. Maintain your ideal 7. Eat amidst a relaxed and
weight. pleasant atmosphere.
• Vitamins and Minerals-Rich Food - “regulator of
metabolic processes” 4. Eat low-calories 8. Food supplements may
snacks and avoid junk be taken if necessary.
• Hydration - (water) comprises ¾ of the human foods.
body

Guidelines for weight and health maintenance

Pinggang Pinoy

The main concept is to

come up with a visual tool
(picture) that will serve as a quick
guide for the Filipinos in
consuming the right amount and
type of food in every meal to be
healthy. The visual tool is
HEALTHY EATING HABIT presented in a familiar food plate
model that shows the right food
• Knowing Yourself • Hydrate Properly, and group proportions on a per-meal
• Eat Different and Regularly basis to meet the body’s energy
Colorful Food at the • Eat the right amount of and nutrients needs.
same time food to keep the ideal body
• Eat lots of fruits and weight and exercise
Vegetables regularly
• Avoid Process Food • Eat less salt
• Eat only sufficient • Don’t skip meals
amount of fats, and • Consume more organic
sugars food