CHarles Andre G.
Adoremos
PHYSICAL ACTIVITY TOWARDS
PhysIcal educatIon
-It is education through physical activities. In modern
physical education idiom, it is education through
"movement." Wunderlich (1967) describes of
movement as follows:
1. It provides sensory data.
2. It broadens the perspective horizon.
3. It stimulates function and structure of all bodily
organs.
4. It is the means by which an individual learns
about himself in relation to his ambient
environment.
- is an integral part of the education program
purposely to promote the optimum development of
the individual physically, socially, emotionally, and
mentally through total movement in the
performance of properly selected physical activities.
Article xiv section 19 of the 1987 Philippine
constitution
Article XIV Section 19 (1) & (2) of the 1987 Philippine
Constitution mandates that:
The state shall promote physical education and
encourage sports programs, 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.
NutrItIon
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 a regular three
meals and snack.
Nutrient refers to the substance in food that provides
structural or functional components or energy to the
body.
Essential nutrient refers to the substance that must he
obtained from the diet f because the body cannot make
it in sufficient quantity to meet its needs.
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The Food Groups
Contemporary health specialists· consider the four basic
food groups namely:
1. Carbohydrate. Rich in bold foods. These are the
energy giving foods. Rice, whole grain, flour, potatoes,
cereals and seeds belong to this group. The main
component of these foods is starch, which is turned into
sugar needed to produce energy.
2. Protein rich foods. These are the building blocks of
the body as they build and repair body tissues. They also
provide energy reserves when carbohydrate and
reserves are used up. Sources of protein are meat fish,
poultry, beans, milk and eggs.
3. Fat-rich foods. Fats are needed for body lubrication
and insulation. They protect the internal organs and
provide essential fatty acids, but they are relatively
inefficient in the. production of energy. Besides, a high-
fat diet may contribute disease to some vital organs of
the body. To help fats to a minimum, avoid fried foods,
mayonnaise, butter, cheese, rich desserts and fatty
sausages. Vegetable fats are nutritionally better than
animal fats.
4. Vitamin and mineral-rich foods. These are body
regulator of metabolic process. Sources of most
vitamins and minerals, are green leafy and yellow
vegetables and fruits. Vitamins. C and D ate not stored
in the tissue so, that a daily intake of these foods should
be practiced.
SIx major nutrIents
1. Protein: meat, dairy, legumes, nuts, seafood, and
eggs
2. Carbohydrates: pasta, rice, cereals, breads, potatoes,
milk, fruit, sugar
3. Lipids (most commonly called fats): oils, butter,
margarin, nuts, seeds, avocados and olives, meat and
seafood
4. Vitamins: common vitamins include the water-
soluble B group vitamins and vitamin C and the fat,
soluble vitamins A, D, E, and K.
CHarles Andre G. Adoremos
PHYSICAL ACTIVITY TOWARDS
a. Fruits and vegetables are generally good
sources of Vitamin C and A and folic acid (a B
group Vitamin).
b. Grains, and cereals are generally good sources
of the B group vitamins and fiber.
c. Full-fat dairy and egg yolks are generally
sources of the fat-soluble vitamins A, D and E.
d. Milk and vegetable or soya beans oil are
generally good sources of vitamin K, which can
also be synthesized by good bacteria.
5. Minerals: (sodium, calcium, iron, iodine, magnesium,
etc.): all foods contain some form of minerals.
a. Milk and dairy products are a good source of
calcium and magnesium.
b. Red meat is a good source of iron and zinc.
c. Seafood and vegetables (depending on the sail
in which they are-produced) are generally, good
sources of iodine.
6. Water: As a beverage and a component of many
foods, especially vegetables and fruits.
ApproxImate weIghts
For light to medium-built individuals below 30 years of
age:
Male: Height in inches' x 4 --28
e.g., Height is 5'10" or"70inches 70x4 = 280 = 1-
52 lbs.
Female: Height in inches'-x 3 5 -108
e.g., Height is 5' 4'' or 64 inches 64x3.5 = 224-
108 = 116 lbs.
PhysIcal fItness
Physical Fitness is the ability to perform one's daily task
efficiently without undue fatigue but with extra
"reserve" in case of emergency.
Conc epts of PhysIcal FItness
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Organic Vigor - refers to the soundness -2024
the heart and
the lungs, which contributes to the ability to resist
diseases.
1. 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.
2. Strength - is the capacity to sustain the
application of force without yielding or breaking; the
ability of the muscle to exert effort against the
resistance.
3. Power - refers to the ability of the muscle to
release maximum force in a shortest period of time.
4. Flexibility – it is a quality of plasticity, which
gives the ability to do a wide range of movement.
5. Agility - is the ability of an individual to change
direction or position in space with the quickness and
lightness of movement.
6. Balance - is the ability to control organic
equipment neuromusculary; a state of equilibrium.
7. Speed - is the ability to make successive
movements of the same kind in the shortest period
of time.
Concepts of physIcal fItness
I. Health-Related Fitness
Health-Related Fitness is a function of body's
adaptation to exercise. It could be developed and
maintain through the regular and proper exercise
program.
a. Muscular Strength refers to the ability of the muscle
to exert maximum effort in brief duration. It may be
developed through isotonic, isometric, or isokinetic
contractions.
» Isotonic Contractions are voluntary contractions
in which muscles shorten and lengthen
alternately. The muscle contracts at varying speed
against a resistance. These contractions are of
two types:
CHarles Andre G. Adoremos
PHYSICAL ACTIVITY TOWARDS
1. Concentric Contraction - refers to muscles that
shorten during exercise. There is no movement
that occurs and the length of the muscle
remains unchanged.
2. Eccentric Contraction - refers to the muscle that
lengthens during an exercise. Muscles exert force
due to an outside resistance.
» Isometric Contractions are another type of
contractions in which the muscles are contracted
against an immovable resistance. The exercise
provides maximum contraction of muscle; however,
there is no observed movement during the exercise.
This is done for about 5 seconds.
» Isokinetic Contractions are similar to isotonic
contractions but the muscles are exposed to fixed
machines with variable degrees of resistance.
Through the range of movement, resistance is equal
to the force applied.
Two physiological benefits derived from strength
training:
1. Increase muscle strength by 10-25% within 6-8
weeks; and
2. Increase muscle size or muscle hypertrophy .
b. Muscular Endurance refers to the ability of the
muscle to endure a sub maximal effort for a
prolonged period of time.
c. Cardiovascular Endurance refers to the ability of the
heart, blood vessels and the lungs to adapt to
physical exertion for a prolonged duration.
d. Flexibility is the ability of the muscles and joints to
go through a full range motion. Flexibility reduces
the risk of injury, enhances performance and
prevents muscle soreness. It is achieved through
stretching designed to lengthen or elongate soft
tissue structures and thereby increase the range of
motion. Flexibility is influenced by three factors:
1. Structure of the joints;
2. Amount of tissues surrounding the joint; and
3. Extensibility of the ligaments, tendons and
muscle tissue that connects the joints.
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It involves four basic movements,2023 -2024
namely: flexion
(bending of a body segment), extension
(straightening a body segment), abduction (moving
a limb away from the body), and adduction
(moving a limb toward the body).
e. Body Composition refers to the proportion of lean
body mass to fat body mass. It stresses one’s relative
fatness or leanness in relation to height.
The exercIse program
Exercise is any bodily activity that enhances or
maintains physical fitness and overall health and
wellness.
Physical exercises are generally grouped into three
types, depending on the overall effect they have on the
human body:
1. Aerobic exercise is any physical activity that uses
large muscle groups and causes the body to use more
oxygen than it would while resting. The goal of aerobic
exercise is to increase cardiovascular endurance.
2. Anaerobic exercise, which includes strength and
resistance training, can firm, strengthen, and increase
muscle mass, as well "as improve bone density, balance,
and coordination.
3. Flexibility exercises stretch and lengthen muscles.
Activities such as stretching help to improve joint
flexibility and keep muscles limber. The goal is to
improve the range of motion which can reduce the
chance of injury.
TYPES OF EXERCISE
Dynamic’ exercises such as steady running, tend to
produce a lowering of the diastolic blood pressure
during exercise, due to the improved blood flow.
Static exercise (such as weighting) can cause the systolic
pressure to rise significantly, albeit transiently, during
the performance of the exercise.
phases of the fItness exercIse pro
gram
1. Warm up Exercises ( limbering warm up )
- Initial phase of any exercise program.
CHarles Andre G. Adoremos
PHYSICAL ACTIVITY TOWARDS
- Serves to elevate the body temperature to prepare the
muscles for many major activities.
- The muscles are provided with sufficient amount of
blood and oxygen supply so that it will contract more
efficiently
- Without warming up = muscle cramps and spasms
- Warming up the muscle will only take 5 – 10 minutes.
- indicator of already warmed-up = onset of sweating.
Benefits of warming up before a workout
a. Increased flexibility. Being more flexible can make it
easier to move and exercise correctly.
b. Lower risk of injury. Warming up the muscles can help
the body relax which, in turn, can lead to less injury.
c. Increased blood flow and oxygen. Having more blood
flow helps the muscles get the nourishment needed
before launching into more intense work.
d. Improved performance. Studies show that warmed up
muscles can help you work out more effectively.
e. Better range of motion. Having greater range of
motion can help the body move the joints more fully.
f. Less muscle tension and pain. Muscles that are warm
and relaxed may help you move more easily and with
less pain or stiffness.
2. Exercise Proper/Workout.
- In this phase, individual will choose a particular
program that allows them to meet or achieve the
training objective.
- Calisthenics exercises using weight of the body are
practical and inexpensive to perform especially if there
is no weight training equipment in school.
In addition, only a minimal space is required to execute
the exercises.
The following are suggested exercises that develop the
major muscle of the body:
CALISTHENICS MUSCLE BEING
EXERCISES DEVELOPED
Abdominal Curl Rectus abdomenus
Push up Triceps and Pectorals
Heel Raise Gastrocnemius, soleus
Abdominal Twist Internal and external
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A.oblique
Y. 2023muscles
-2024
Chin up Biceps, Latissimus dorsi,
and teres major
Chest up, Maximus Latissimus dorsi, gluteal
hamstrings
Half squats Quadriceps
3. Cool Down Exercises
o These serve to gradually taper off the body from
the stress of exercises. It is important as warming
up because it keeps the blood circulating around
the body to prevent the individual from
experiencing some form of dizziness.
o Cooling down creates a pressure against the veins
of the circulatory system to permit the blood flow
in one direction going to the heart. Without
cooling down, there is a possibility that the blood
will pool around the lower extremities, depriving
the brain of blood and oxygen. Thus, those who
suddenly stop from vigorous activity experience
dizziness or even pass out.
o The main aim of the cool down is to promote
recovery and return the body to a pre-exercise, or
pre-workout level.
o The cool down keeps the blood circulating, which
in turn, helps to prevent blood pooling and also
removes waste products from the muscles. This
circulating blood also brings with it the oxygen
and nutrients needed by the muscles, tendons
and ligaments for repair.
BasIc PosItIons
A. Standing Positions
a. Feet together or Feet Parallel. The feet are about
one (1) inch apart, toes pointing forward. Arms at
the sides.
b. Stride position. The feet are apart about 12 inches
wide. The stride may be made wider than 12 inches.
The weight of the body on both feet and the trunks is
at the center. Arms at sides.
c. Lunge Position. Bend one knee, the other leg
straight. Weight on both feet. Hands on hips.
CHarles Andre G. Adoremos
PHYSICAL ACTIVITY TOWARDS
d. Half-knee Bend. Feet together, bend knees to
about 4SQ angle; feet flat on floor, body erect. Hands
on hips.
e. Full Knees Bend or Squat Position. The knees are
fully bent; sit on the heels of the feet. The weight of
the body on the balls of the feet.
B. Sitting Positions
a. Long Sitting Position. Sitting with legs extended
forward toes pointed, trunk erect and hands on hips.
b. Hook Sitting Position. Sit on buttocks; bend knees
close to the body. Trunk erects. Hands on shin of the
legs.
c. Long Sitting Rest Position. Legs and toes are
extended forward; hands at the rear on the floor.
Elbow and body straight.
d. Tuck Sitting Position. Sit on buttocks; bend knees
close to the body; round back so that the forehead
and knees are in contact. Hold shin of legs.
e. Stride Sitting Position. Sit on buttocks; spread legs
a part trunk erect. Hands on thighs.
f. Side Sitting position. Sit on buttocks; bend right or
left leg in front; other leg extended sideward. Hands
on knees.
g. Hurdle Sitting Position. Sitting on buttocks; bend
right leg at the back about 90o angle; the other leg
extended diagonally forward.
h. Heels Sit. From kneeling position, sit on the heels
of the feet toes pointed. Hands on hips.
i. Cross Sitting
j. Frog Sitting or Tailor Sitting
C. Kneeling Position
a. Kneeling Position. Kneel on both knees; knees
close together; body erect; hands on hips.
b. Half-Kneeling Position Right or Left. Kneel right or
left in. half- kneeling position in front. Hands on hips.
c. Stride Kneeling Position. Kneel on both knees with
knees apart.
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A.
d. Kneeling Position One Leg.Y. 2023Extend
-2024 sideward
kneeling on one leg, the other extended sideward,
forward or backward.
D. Lying Position
a. Back or Supine Lying Position Lying on the back, the
body is well extended, arms overhead, toes pointed.
b. Front or Prone Lying Position Body is well extended,
and in front of the body in contact with the floor. Toes
pointed and arms are raised forward.
c. Side Lying Position With the body well extended, the
side of the body is in contact with the floor; one hand
on the floor, overhead and the other hand bent close
to chest. Palms on the floor. Toes pointed.
d. Hook Lying Position In a back lying position, bend
knees, with the feet close to buttocks, feet flat on the
floor. Arms overhead.
e. Tuck Lying Position Lying on the back, pull the knee
close to the forehead; hold shin or legs.
E. Arms Support Position
a. Supine or Back Support From a long lying position, lift
the body with straight arms support. Body, legs, and
toes well extended and one straight line.
b. Prone or Front Arm Support From a front lying
position, lift the body to front arms support. Body legs
and toes well extended and in one straight line.
c. Side Arm Support The body is supported with the
right or left arm; the body is well extended.
F. Four-Base Positions
a. Dog Stand Position From a kneeling position, place the
hands on the floor, elbows straight, toes pointed; the
knees and hands are the base of support.
b. Bridge Stand Positions From a hook sitting lift the trunk;
legs and arms in right angle with the trunk.
G. Hand Positions
a. Hands on Waist Place hands on waist, fingers
pointing, front thumbs pointing backward.
b. Hands on Chest Palms facing down, thumbs touching
the chest, elbows in line with the shoulders.
CHarles Andre G. Adoremos 1st SEMESTER -
PHYSICAL ACTIVITY TOWARDS MIDTERMS |PE-1B
c. Hands on Shoulders Bend arms from the elbow, finger 2. Dead Bug Series A. Y. 2023 -2024
tips touching the shoulders, elbow in line with the
shoulders, rib cage lifted. - Is a core exercise that can be used in replace of
Crunches. It develops the entire front side of the core,
d. Hands of Neck Bend arms from elbows, place hands
behind the neck, finger tips meeting each other,
whereas Crunches only work the upper abs.
elbows in line with the shoulders.

e. Hands on Hips Place hands on hips, thumbs pointing

back and fingers pointing front.

H. Arms Positions

a. Arms Forward Raise arms forward with palms facing

each other. Hands in line with the shoulders, elbows
slightly extended.

b. Arms Sideward Riase arm sideward, palms facing down,

finger tips in line with the shoulder

c. Arms Upward Raise arms upward, palms facing each

other, and elbows touching the ears, the whole arm in
line with the body.

I. Arms Oblique Positions

1. Forwards Downward
2. Backward Downward
3. Sideward Downward
4. Upside Sideward

J. Arms in T-Position
3. Bird Dog Series
1. T-Position
- The bird dog is a simple core exercise that improves
2. Reverse T-Position
stability, encourages a neutral spine, and relieves low
back pain.
Non–locomotor skIlls
- Moving on the spot without any change in location.

1. Bracing the Core

- In bracing, we tighten all the muscles surrounding the

abdomen. As we contract the abdominal muscles, the
erector spine muscles immediately go into joint action
and support the back from the rear.
CHarles Andre G. Adoremos 1st SEMESTER -
PHYSICAL ACTIVITY TOWARDS MIDTERMS |PE-1B
4. Plank Series A. Y. 2023the
Jumping,-is a position of the body into -2024
air by means
of a force made by the feet or hands against a surface.
- The plank (also called a front hold, hover, or abdominal
bridge) is an isometric core strength exercise that Hopping-involves jumping from one foot to the same
involves maintaining a position similar to a push-up for foot after a brief suspension in the air.
the maximum possible time.
Shipping -is a combination of a step and a hop sequence
Plan Variations with alternating feet after each step hop.

o Standard plank Sliding - sideways movements in which the weight of

o Forearm plank the body is shifted in the direction of the slide.
o Knee plank Leaping- is a jump from one foot while moving the body
o Side plank forward.
o Single-leg plank
o Medicine-ball plank Galloping - is a combination of a step and a leap. It is
performed in a forward or backward direction.
5. Squat Series
Crawl and Creep - Simple crawling movements loosen
- Squat is one of, if not the best lower body exercise you the hips, prime the core, and warm up the shoulders.
can be performing for lower body strength and
development. 1. Crawling on your hands, knees, and feet

- The target muscle(s) of a squat are your quads, - is often referred to as creeping. You want to
hamstrings and glutes. start with creeping because it provides a larger
base of support, and you perform it in a slower
Types of Squats manner
o Body Weight Squats – regular squats 2. On just your hands and feet
o Plie (Sumo) Squats – feet need to be wider than
hips width. - After you feel like you have a good handle on
o Pulse Squats – creeping, you may progress to crawling on just
your hands and feet, also known as bear crawls
o Plyometric (Jump) Squats –
o Split squats –
o Goblet Squats
o Barbell Back Squats

Locomotor skIlls
A locomotors skill is a physical action that propels an
individual from one place to another. This may mean
moving forward, backward, or even upwards using
certain skills.

Examples of locomotors skills include:

Walking - involves the transfer of weight from one foot

to the other while moving.

Running- is actually walking at an increased tempo. In

running, there is a momentary period where the body is
not supported at all.