WORKTEXT

in
P. E. 11

FUNDAMENTALS
OF PHÇSICAL
FITNESS
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BODY AWARENESS
Body awareness is the sense that we have our own bodies. It is an understanding of the
parts that make up one's body, where they are located, how they feel, and even what they
can do.

Gross motor development occurs when the large muscle groups like arms and legs get
stronger. Fine motor development refers to the growth of the smaller muscle groups, like
fingers. Fine and gross motor development are important in body awareness.

It is also important that every person knows how they react or moves in their everyday life.
Most of the human being are capable of doing locomotor and non-locomotor movements.
Locomotor movements are those that incorporate travelling from one point to another.
Non-locomotor movements are movements that occur in the body or the whole body and
does not cause the body to travel to another space.
P.E. 11

DIRECTIONAL TERMS AND BODY PLANES

Directional
Description
Terms
Anterior In front of or front
Posterior In behind of or behind
Ventral Towards the front of the body
Dorsal Towards the back of the body
Distal Away or farthest away from the trunk or the point of origin of the body part
Proximal Closer or towards the trunk or the point of origin of the body part
Median Midline of the body
Medial Towards the median
Lateral Away from median
Superior Towards the top of the head
Inferior Towards the feet
External Towards the surface, superficial
Internal Away from the surface, deep
Frontal Towards the front of the brain
Occipital Towards the back of the brain
Coronal
Vertical plane dividing the body into anterior and posterior
Plane
Sagittal
Vertical plane dividing the body into left and right
Plane
Transverse
Horizontal plane dividing the body into superior and inferior
Plane

Cardinal Planes of the Body

1. Sagittal Plane – Divides the body into
left and right halves.
2. Frontal Plane – Divides the body into
front and back halves.
3. Transverse Plane – Divides the body into
top and bottom halves.

P.E. 11
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MOVEMENTS IN THE HUMAN BODY

Anatomical
Body Movements Description
Movements
Flexion Bending Involves decreasing the angle between the two
entities taking part in the movement.
During flexion, the leg moves backwards or, the
forearm moves upwards and ‘closer’ to the arm,
resulting in a decreased angle between them.
Extension Straightening Involves increasing the respective angle.
During extension, the leg moves forwards /
during extension it straightens, increasing the
angle relative to the arm.
Abduction Moving away from The movement of a limb or other part away
the reference axis from the midline of the body, or from another
part.
During abduction, you are moving your arm/leg
away from the median plane or body’s midline.
Adduction Bringing closer to The movement of a body part toward the body’s
the reference axis midline.
During adduction, you are moving your arm/leg
towards the median plane or body’s midline.
Protrusion Forward Involves a movement going straight ahead or
forward.
During protrusion, the mandible moves directly
anteriorly (think underbite).
Retrusion Backward Involves going backwards.
During retrusion, it moves directly posteriorly
(think overbite).
Elevation Superiorly to the Move anatomical structures up (superiorly).
reference axis During elevation, the mandible moves directly
upwards. To perform this movement, close your
mouth.
Depression Inferiorly to the Move anatomical structures down (inferiorly).
reference axis During depression, the mandible moves directly
downwards. To perform this movement, open
your mouth.
Rotation A circular movement of an object around a center or point of rotation.
Lateral rotation Rotation away from Involves moving the anatomical structure
or External the midline further away to the median plane.
rotation With a straight leg, rotate it to point the toes
outward. This is a lateral rotation of the hip.
 Medial Rotation toward the Involves bringing the anatomical structure
rotation or midline closer to the median plane.
Internal rotation With a straight leg, rotate it to point the toes
inward. This is a medial rotation of the hip.
Pronation Medial rotation of Pronate: palm towards the Plants / ground.
the radius, resulting A person lying prone is facing downward.
in the palm of the
hand facing
posteriorly
Supination Lateral rotation of Supinate: palm towards the Sun.
the radius, resulting A person lying supine is facing upward.
in the palm of the
hand facing
anteriorly
Circumduction Combination of: The overall movement starts with flexion,
flexion, abduction, followed by abduction, extension and
extension, finally adduction. The order must be
adduction sequential, the result is a circular movement.
Circumduction occurs when spinning the arm
when performing a serve in tennis.

P.E. 11 7|Page
 EXERCISES

ACTIVITY 1
Instruction: Demonstrate two (2) locomotor movements and two (2) non-locomotor
movements that are applicable in your daily activities. Identify and explain the movement
involved in executing the activity. (5 points for each item)
Locomotor
Type of Movement Explanation
Movements
Example: Combination of Flexion and As you raise one leg to take the first
Walking up the Extension of legs stair, that leg flexes or bends. As you
stairs step on the stair using the same leg,
that leg extends which makes it
straight parallel to the stair. And so
on…
1.

2.

Non-locomotor
Type of Movement Explanation
Movements
3.

4.

P.E. 11 8|Page
 ESSENTIAL NUTRIENTS
Essential nutrients are compounds that the body can’t make or produce in sufficient
quantity. These nutrients must come from food, and they are vital for this is prevention
growth and good health. They can be broken into two categories: macronutrients and
micronutrients. Macronutrients are eaten in large amounts and include the primary
building blocks of your diet which includes carbohydrates, fat and protein that provides
body with energy. Micronutrients are taken in small doses which are vitamins and
minerals.

Six Essential
Roles Sources
Nutrients
Carbohydrates fuel your body, especially Whole grains, beans, and
your central nervous system and brain, fiber-rich vegetables and
Carbohydrates and protect against disease. fruits instead of refined
grains and products with
added sugar.
Fats support many of your body’s Nuts, seeds, fish, and
functions such as vitamin and mineral vegetable oils (like olive,
absorption, blood clotting, building cells, avocado, and coconut oil.
Fats and muscle movement. Avoid and limit your
intake of fats like butter,
cheese, red meat, and ice
cream.
Protein provides the building blocks of the Meat, fish, eggs, and from
body, and not just for muscle. Every cell, plant sources like beans,
from bone to skin to hair, contains soy, nuts, and some grains.
Protein protein. Protein is used primarily for
growth, health, and body maintenance.
All of your
hormones, antibodies, and other important
substances are composed of protein.
About 62 percent of your body weight is You don’t have to chug
water. Water improves your brain water to stay hydrated.
function and mood. It acts a shock Fruits and vegetables
Water
absorber and a lubricant in the body. It (spinach and watermelon)
also helps flush out toxins, carry nutrients can also be a great source
to cells, hydrate the to stay hydrated.
body, and prevent constipation.
Each vitamin plays an important role in Well-balanced diet full of
the body, and not getting enough of them vegetables and fruits.
Vitamins can cause health problems and disease.
Vitamins are essential for healthy vision,
skin, and bones.
They’re essential for many body Healthy foods like
functions, including building strong bones vegetables and fruits
and teeth, regulating your metabolism, contains amount of
Minerals and staying properly hydrated. Most minerals. Tablet forms of
minerals are either quickly used or lost in mineral supplement can
waste products, therefore we must eat also be helpful.
mineral-
 rich foods daily to replenish our supply.

P.E. 11 9|Page
FOOD PYRAMID FOR FILIPINO
The Philippines uses the daily nutritional guide pyramid. The pyramid is divided into levels
of recommended consumption.

THE PLATE MODEL

The healthy food plate for Filipino adults (Pinggang Pinoy) completes the messages of the
pyramid by showing adequate distribution of nutritious food in a meal.

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RELIABLE SOURCES OF NUTRITION INFORMATION
If you have food allergies, pay
attention to allergen section.
P.E. 11
Pay attention to the serving size, as producers
will frequently make a single product with
multiple servings. If you an entire bag of chips
that is 6 servings, you are consuming 6 times the
nutrition facts listed below.
If you want to manage your weight (lose, gain, or
maintain), Calories section is helpful. Balance
how many calories you eat with how many
calories your body uses. Avoid foods that
contains more than 10% of their calories from
saturated fats.
The % Daily Value section tells you whether the
nutrients in one serving of food contribute a little
or lot to your daily diet. Aim for less than 5% of
total fats, saturated, trans fat, and sodium. Aim
for a higher percentage of dietary fiber, and
essential vitamins and minerals.
You need carbs in your diet to fuel you, but if you
consume too much it will turn into fat. The
Carbohydrate section tells you the possible NET
CARBS you will intake. The formula to get Net
carbs is: Total Carbohydrates – Dietary Fiber
= Net Carbs. Aim for a lower Net carbs.
Consume more of these! They are good for you.
% Daily Value on nutrition labels is measured on
a 2,000 calorie diet.
Ingredients list is the most important section.
Long list of hard to pronounce ingredients? RED
FLAG! Look for ingredient lists that are as short
as possible and contains whole-food ingredients.
Ingredients are listed in order of total percent of
the product with the largest amount of product
being listed first.
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 EXERCISES

ACTIVITY 2
Instruction: ‘’INFOMERCIAL VIDEO’’. Make a short infomercial video showing the
importance of “Essential Nutrients” with the time duration of 1-2 minutes.

Guidelines in doing the activity.

1. Be sure that your content is relevant to the topic “Essential Nutrients”.
2. A member/s of the family is allowed as your companion in the video.
3. In your infomercial video the following questions should be answered:
1. What nutrients do we need?
2. What is their function in our body?
3. What foods can we find them in?

You will be rated using the rubric below.

Rubrics
20 points 10 points 5 points
The content of the The content of the The content of the
infomercial video about the infomercial video about the infomercial video about the
importance of essential importance of essential importance of essential
nutrients is complete. nutrients is incomplete. nutrients is incorrect. None
Relevant terms are used. Some relevant terms are relevant terms are used. The
The delivery of the used. The delivery of the delivery of the information
information is complete, information is fairly clear. is not clear. Poor
correct, and clear. Excellent Satisfactory organization of organization of the
organization of the the presentation of video presentation of video layout.
presentation of video layout. layout.

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 PRINCIPLES OF TRAINING
Improving performance is not just about training more – competitors need to follow a
carefully planned training programme.

This programme must be systematic and take into account the demands of the activity and
the needs, preferences and abilities of the performer.
There are a number of principles that performers and coaches must follow if they are to fulfil
their potential.

All training programmes must consider the individual needs of the performer.

Before designing a training programme, you need to ask the following questions about the
individual:

What is their initial level of fitness?

How old are they?
Are they male or female?
Why do they want to train?
What is their aim or motivation?

The answers will help you to tailor the training programme to the individual needs and
abilities of the performer.

When planning any training, you have to apply the principles of training. The principles can
be easily memorized using the mnemonic, SPORT.

S Specificity
P Progression
O Overload
R Reversibility
T Tedium

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PRINCIPLES OF SPECIFICITY
The Principle of Specificity states that exercising a certain body part, component of the
body, or particular skill primarily develops that part or skill. You must do specific types of
activity to improve specific parts of the body in specific ways.

In relation to the body, in order for one to train the pectorals, for example, one must use
exercises which activate the pectorals; performing squats in this instance will be
ineffective. In relation to skill, the Principle of Specificity implies that, to become better at
a particular exercise or skill, one should perform that exercise or skill.

Different events can require very different forms of training.

For example, if you’re training for a weightlifting competition, it’s no use going swimming
every day. You need to concentrate on strength training for your arms and legs.

You need to train specifically to develop the right…

muscles – if your sport requires a lot of running, work mainly on your legs.
type of fitness – do you need strength, speed, stamina or a combination?
skills – you need to practice any relevant skills like kicking, serving and passing.

The specific type of exercise you do determines the benefit you receive. For example, the
type of exercise you will do to gain muscles is different from improving your
cardiovascular endurance. If you want to gain muscles lift weights, but if you want to
improve your cardio you need to run long distance.

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 EXERCISES

ACTIVITY 3
Instruction: Plan an exercise program that will help you improve in your own sporting event.

1. Create an exercise program following the format presented below, that will help you
improved your skill in the sport you have chosen.

Sporting Event:

PART OF THE BODY TYPE OF TIME

DAY/S
OR MUSCLES YOU FITNESS TYPE OF SPENT
IN A
WANT TO BE (Strength, Speed, EXERCISE (How many
WEEK or Stamina) minutes?)
IMPROVED

Arms (Biceps and Strength Push Ups and

3 days 45 minutes
Triceps) Conditioning Lifting dumbbells

2. Explain comprehensively the exercise program you have created. Write your answer in
the space provided.

3. Will doing push-ups improve one’s abdominal/core strength? Will swimming 30 laps
improve one’s time when biking 30 kilometers? Please provide your rationale for your
answer.

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