CANEJA,KRISHA NOTES
PATHFIT REVIEWER
LESSON 1: Movement Competencies and
Training
Legal Basis of Physical Education 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 the 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.”
Benefits of Exercise & Physical Activity
- Physically development
- Social Development
- Emotional Development
- Mental Development
Health Benefits of Exercise & Physical Activity
• Reduce the risk of premature death.
• Reduce the risk of developing and/or dying from
heart disease.
• Reduce high blood pressure or the risk of
developing high blood pressure.
• Reduce high cholesterol or the risk of developing
high cholesterol.
• Reduce the risk of developing colon cancer and
breast cancer Health Benefits of Exercise & Physical
Activity
• Reduce the risk of developing diabetes.
• Reduce the risk or maintaining body weight or body
fat.
• Build and maintain health muscles, bones, and
joints. • Reduce depression and anxiety.
• Improve psychological well-being.
• Enhance work, recreation, and sports performance.
What is Physical Fitness?
- Is a combination of medical fitness (body
soundness) and dynamic fitness (capacity for
action). A physically fit person is free from
disease and can move and perform efficiently.
- Is the ability of an individual to perform one’s
daily activities efficiently without undue
fatigue, reduce the risk of health problems
and with extra “reserve” in case of emergency.
Components of Physical Fitness
- Health related fitness components
- Related to how well the system of our body
work
- Relates to your day-to-day exercise.
BODY COMPOSITION
- DESCRIBES WHAT THE BODY IS MADE OF.
BMI (Body Mass Index)
- a measure that uses your height and weight to
work out if your weight is healthy.
CARDIOVASCULAR FITNESS
- THE ABILITY OF YOUR HEART TO PUMP
EFFECTIVELY TO MEET THE METABOLIC
DEMANDS DURING EXERCISE.
FLEXIBILITY
- THE RANGE OF MOVEMENTS OF THE
JOINTS.
MUSCULAR STRENGTH
- PERTAINS TO THE ABILITY OF THE MUSCLE
TO PRODUCE AMOUNT OF FORCE IN A
SINGLE CONTRACTION.
MUSCULAR ENDURANCE
- THE CAPACITY OF THE MUSCLE GROUP TO
SUSTAIN A PROLONGED MUSCLE
CONTRACTION.
SKILL RELATED FITNESS
- FORMS THE FOUNDATION TOWARD AN
ATHLETIC PERFORMANCE.
CANEJA,KRISHA NOTES
SPEED
- MEASURES THE CAPACITY OF THE BODY TO
MOVE FROM ONE POINT TO ANOTHER
FOLLOWING A STRAIGHT LINE.
AGILITY
- THE ABILITY OF THE BODY TO SHIFT
DIRECTION FROM ONE PLACE TO ANOTHER.
BALANCE
- THE CAPACITY OF THE BODY TO MAINTAIN
UPRIGHT POSTURE EVEN WHEN MOVING.
COORDINATION
- WHEN ALL THE BODY PARTS ARE
HARMONOUSLY WORKING TOGETHER TO
SUCCESSFULLY EXECUTE A MOVEMENT.
POWER
- THE ABILITY TO TRANSFER A CERTAIN
AMOUNT OF FORCE AT A RAPID PACE.
REACTION TIME
- PERTAINS TO THE ABILITY OF A PERSON TO
RESPOND QUICKLY TO STIMULUS.
What is 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.
- Wellness reflects how one feels about life as
well as one’s ability to function effectively.
Benefits of Health and Wellness
• Looking good – Regular physical activity is a healthy
lifestyle.
• Feeling good – People who engage in regular
physical activity feel better.
• Enjoying life – Life is more enjoyable when you
engage in regular physical activity.
• Meeting emergencies – A fit and active person has
the capacity to assist other people when they need
help.
LESSON 2: Movement Competencies
- Movement is influenced by our
characteristics as individuals and by
everything around us. In other words, how we
move depends on the context in which we are
performing an activity.
- Personal Factor
- Environmental factor
- Task/Activity
ELEMENTS OF MOVEMENT
- • SPACE
- Personal space (me space) - the area that a
person’s body takes up and the area within
their reach. Personal space is like a protective
bubble around that person
- General space (everybody space) - All of the
space in the movement area that is not being
taken up by someone’s personal space. We
move our personal space through general
space.
- • SHAPE - The different ways we can bend
our body.
- • FORCE - How lightly or strongly a
movement is performed.
- • TIME - How quickly or slowly a movement
is performed.
- • FLOW - How smooth or choppy a movement
is performed.
FUNDAMENTAL MOVEMENT PATTERNS
Push: involves moving an external object away from
your body or pushing your body away from an object
or surface, as in a push-up.
• Pull: involve pulling an object toward your body, or
pull your body toward an object. Like pushing, pulling
is typically used to describe the upper body only.
• Squat: involves lowering your body weight by
bending your ankles and knees.
• Lunge: involves one leg extended or bent in front of
the body while the other leg is extended or bent
behind the body.
• Hinge: any movement that involves flexion and
extension of the hips. Ideally, the spine will be kept in
CANEJA,KRISHA NOTES
a neutral position to prevent injury, maximize - • Catching
performance, or improve quality of life. - • Striking
- • Running
• Rotation: movements are the basic twisting
exercises, such as twisting to throw a ball.
TYPES OF MOVEMENT SKILLS - • Jumping
• Stability skills involve the body balancing in one
place (static balance; e.g., standing on a balance - • Kicking
beam) or balancing in motion (dynamic balance; e.g.,
doing a rotation on the beam). - • Agility, Balance, and Coordination (“ABCs”)

• Locomotion skills involve the body moving in any TYPES OF MOVEMENT AT JOINTS
direction (e.g., walking, running, jumping, and FLEXION
hopping).
- is the action of bending at a joint such that the
• Manipulation skills include throwing and catching joint angle decreases.
skills or skills related to striking with the hands, the
feet, or an implement (e.g., kicking, volleying, batting, EXTENSION
and dribbling)
- Is the opposite of flexion. It occurs when you
increase the joint angle.

PHASES OF PERFORMING A SKILL ABDUCTION

- Preparation phase- The preparation phase
involves getting a secure footing and a firm
grip on the racquet, then beginning to bring
the joints and muscles into action.
- Force production phase - Power on the
tennis serve is produced from the hips, legs,
shoulder, elbow, and wrist action occurring in
a well-coordinated sequence.
- Critical instant phase- In a tennis serve, the
“critical instant” is when the entire wrist
finally snaps into play and the tennis ball is
struck— all the momentum built up in the
swing is transferred to the tennis ball at that
point.
- Recovery and follow-through phase -
Typically, experienced tennis players will have
both feet off the ground when they finally
strike the ball on the serve.
Fundamental Sports Skills
- Sport for Life has identified a series of
fundamental sports skills that they believe are
important to learn, especially in the early
years. The hope is that once a certain level of
competence has been established the
following skills become transferable:
- • Throwing
- occurs when you move a body segment to the
side and away from your body.
ADDUCTION
- is the opposite of abduction and occurs when
you move a body segment toward your body.
SUPINATION
- is rotating the wrist such that the palm of
your hand is facing forward.
PRONATION
- occurs in the opposite direction of supination.
DORSIFLEXION
- occurs when you bend at the ankle to bring
the top of your foot closer to your shin.
PLANTAR FLEXION
- is also specific to the ankle joint.
- It occurs when you point your toes.
INVERSION
- is a result of standing on the outer edge of
your foot.
EVERSION
CANEJA,KRISHA NOTES
- also is associated with the ankle joint.
Eversion is a result of standing on the inner
edge of your foot.

INTERNAL ROTATION

- results when you twist or turn a body part

inward toward the midline.
EXTERNAL ROTATION

- results when you twist or turn a body part

outward from the midline.
CIRCUMDUCTION

- is a combination of flexion, extension,

abduction, and adduction all wrapped up into
one movement.
GAME AND ACTIVITY CATEGORY
TERRITORY- Participants invade an opponent’s
territory to score.
NET/WALL- A participant propels an object into a
space and tries to prevent an opponent from
returning it.
STRIKING/FIELDING- The participant strikes an
object to remove it from defenders in the field.
TARGET- A participant propels an object, preferably
with a high degree of accuracy, at a target.
Individual activities and outdoor activities,
participants who are not drawn to team sports can
develop fitness and movement skills related to
control of body rhythm, movement aesthetics,
creativity, sequencing, and stability, either
individually or with other