PATHFIT 1 – LESSON 1

(INTRODUCTION)
 REPUBLIC ACT 1987 PHILIPPINE
CONSTITUTION ARTICLE 14 SECTION 19

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.
 P H Y S I C A L E D U C AT I O N

It is a “education through the physical”. It aims to develop students’ physical

competence and knowledge of movement and safety, and their ability to use
these to perform in a wide range of activities associated with the
development of an active and healthy lifestyle.
 O B J E C T I V E S O F P H Y S I C A L E D U C AT I O N

1. PHYSICAL DEVELOPMENT
2. SOCIAL DEVELOPMENT
3. DEVELOPMENT OF HEALTH
4. COGNITIVE DEVELOPMENT
5. IMPROVED PHYSICAL FITNESS
6. APPRECIATION OF PHYSICAL ACTIVITY
7. DEVELOP MOTOR SKILLS AND COORDINATION
8. SPORT SKILLS AND LIFETIME ACTIVITIES
9. IMPROVED SOCIAL SKILLS
10. UNDERTAKING DIFFERENT ROLES IN PHYSICAL ACTIVITY
 PATHFIT 1 – LESSON 2
(PHYSICAL FITNESS TESTING)
 PHYSIC AL FITNESS TESTING

Fitness - a series of tests that measures and monitors students'

physical fitness level.
Physical Fitness Testing - The physical fitness test is a set of measures
designed to determine one’s level of physical fitness. It has two
components namely: Health-Related and Skill-Related Fitness. Each
component comprises several tests and specific testing protocols.
There are one thousand and one tests used worldwide but the
choice of tests considered:
• time efficiency in the administration
• availability of equipment
• simplicity of the procedures
• practically of the tests.
 B O DY C O M P O S I T I O N

• Is the body’s relative amount of fat to fat free mass.

Formula: Body Mass Index (BMI)
BMI = Weight (in Kilograms)
Height (in Meters)
• Weight – The heaviness or lightness of a person.
• Height (Stature) - Is the distance between the feet on the
floor to the top (vertex) of the head in the standing
position.
 S I T A N D R E AC H T E S T

• The sit and reach test is a common measure of flexibility,

and specifically measures the flexibility of the lower back
and hamstring muscles.

• This test is important as because tightness in this area is

implicated in lumbar lordosis, forward pelvic tilt and lower
back pain.
 S I T A N D R E AC H T E S T

• This test was first described by Wells and Dillon (1952) and
is now widely used as a general test of flexibility.
• The test is very similar to the sit and reach test, though no
box is required.
• The V-sit test is a flexibility test that measures the flexibility
of the lower back and hamstring muscles. The equipment
needed to complete the test includes masking tape, a pen
and a ruler.
 H E X AG O N A L AG I L I T Y T E S T

• The hexagon agility test is a simple test of agility. The test

involves quickly jumping in and out of a hexagon shape.
• This is a test of the ability to move quickly while maintaining
balance.
 3 MINUTE STEP TEST

• The 3-Minute Step Test measures your aerobic (cardiovascular) fitness

level based on how quickly your heart rate returns to normal after
exercise.
• This test assesses your fitness level based on how quickly your heart
rate recovers after exercise. The fitter you are, the quicker your heart
rate will return to normal after exercise.
 RU L E R D RO P T E S T

• A simple reaction time test using only a ruler, and a little bit of
calculating. This is a good science class project. This test uses the
known properties of gravity to determine how long it takes a
person to respond to the dropping of an object by measuring
how far the object can falls before being caught.
• Purpose: To measure reaction time, hand-eye quickness and
attentiveness.
 PLANK TEST

• The Plank Test, also known as the Prone Bridge Test, is a

simple fitness test of core muscle strength, and can also be
used as a fitness exercise for improving core strength. The
aim of this test is to hold an elevated plank position for as
long as possible.
• The plank test measures the control and endurance of the
back/core stabilizing muscles.
 WA I S T TO H I P R AT I O ( W H R )

• The waist to hip ratio is the ratio of waist circumference to the

hip circumference, a simple calculation of the measurements of
the waist girth divided by the hip girth. This test has been shown
to be related to the risk of coronary heart disease.
• The basis of this measure as a coronary disease risk factor is the
assumption is that fat stored around the waist poses a greater
risk to health than fat stored elsewhere in the body.
• To determine the ratio of waist circumference to the hip
circumference, as this has been shown to be related to the risk of
coronary heart disease.
 A LT E R N AT E - H A N D WA L L TO S S T E S T

• The Alternate-Hand Wall-Toss Test is a test of hand-eye

coordination, where the participant throw a ball against a
wall from one hand, and attempt to catch it with the
opposite hand.
• To measure hand-eye coordination
 S TO R K B A L A N C E T E S T

• The stork balance test requires the person to stand on one

leg for as long as possible. The similar Flamingo Balance Test
is different as it requires the subject to balance on a board.
• To assess whole body balance ability.
 V E RT I C A L J U M P T E S T

• The vertical jump test is a test of lower body power. The

test was first described nearly 100 years ago (Sargent, 1921).
The procedure below describes the method used for
directly measuring the vertical jump height jumped.
• To measure the leg muscle power
 PATHFIT 1 – LESSON 3
(STATIC & DYNAMIC STRETCHING)
 STRETCHING

• Stretching is a form of physical exercise in which a specific

muscle or tendon (or muscle group) is deliberately
expanded and flexed in order to improve the muscle's felt
elasticity and achieve comfortable muscle tone. The result is
a feeling of increased muscle control, flexibility, and range of
motion.
 TYPES OF STRETCHING

• Ballistic - stretching uses the momentum of a moving body or a limb in an

attempt to force it beyond its normal range of motion. This is stretching, or
"warming up", by bouncing into (or out of) a stretched position, using the
stretched muscles as a spring which pulls you out of the stretched position.
(e.g. bouncing down repeatedly to touch your toes.) This type of stretching
is not considered useful and can lead to injury. It does not allow your
muscles to adjust to, and relax in, the stretched position. It may instead
cause them to tighten up by repeatedly activating the stretch reflex
 DY N A M I C S T R E T C H I N G

• Dynamic stretching, according to Kurz, "involves moving parts of your body and
gradually increasing reach, speed of movement, or both." Do not confuse dynamic
stretching with ballistic stretching! Dynamic stretching consists of controlled leg and
arm swings that take you (gently!) to the limits of your range of motion. Ballistic
stretches involve trying to force a part of the body beyond its range of motion. In
dynamic stretches, there are no bounces or "jerky" movements. An example of
dynamic stretching would be slow, controlled leg swings, arm swings, or torso twists.
• Dynamic stretching improves dynamic flexibility and is quite useful as part of your
warm-up for an active or aerobic workout (such as a dance or martial-arts class).
 AC T I V E S T R E T C H I N G

• Active stretching is also referred to as static-active stretching. An active

stretch is one where you assume a position and then hold it there with
no assistance other than using the strength of your agonist muscles (see
section Cooperating Muscle Groups).
• Active stretching increases active flexibility and strengthens the agonistic
muscles. Active stretches are usually quite difficult to hold and maintain
for more than 10 seconds and rarely need to be held any longer than 15
seconds.
 PA S S I V E S T R E T C H I N G

• Passive stretching is also referred to as relaxed stretching, and as static-passive

stretching. A passive stretch is one where you assume a position and hold it with
some other part of your body, or with the assistance of a partner or some
other apparatus.
• Slow, relaxed stretching is useful in relieving spasms in muscles that are healing
after an injury. Obviously, you should check with your doctor first to see if it is
okay to attempt to stretch the injured muscles (see section Pain and
Discomfort).
• Relaxed stretching is also very good for "cooling down" after a workout and
helps reduce post-workout muscle fatigue, and soreness.
 S TAT I C S T R E T C H I N G

• Static stretching consists of stretching a muscle (or group of muscles) to its

farthest point and then maintaining or holding that position, whereas Passive
stretching consists of a relaxed person who is relaxed (passive) while some
external force (either a person or an apparatus) brings the joint through its
range of motion.
 ISOMETRIC STRETCHING

• Isometric stretching is a type of static stretching (meaning it does not use

motion) which involves the resistance of muscle groups through isometric
contractions (tensing) of the stretched muscles (see section Types of Muscle
Contractions). The use of isometric stretching is one of the fastest ways to
develop increased static-passive flexibility and is much more effective than either
passive stretching or active stretching alone. Isometric stretches also help to
develop strength in the "tensed" muscles (which helps to develop static-active
flexibility), and seems to decrease the amount of pain usually associated with
stretching.
• The most common ways to provide the needed resistance for an isometric
stretch are to apply resistance manually to one's own limbs, to have a partner
apply the resistance, or to use an apparatus such as a wall (or the floor) to
provide resistance.
 PNF STRETCHING

• PNF stretching is currently the fastest and most effective way known to increase
static-passive flexibility. PNF is an acronym for proprioceptive neuromuscular
facilitation. It is not really a type of stretching but is a technique of combining
passive stretching (see section Passive Stretching) and isometric stretching (see
section Isometric Stretching) in order to achieve maximum static flexibility.
Actually, the term PNF stretching is itself a misnomer. PNF was initially
developed as a method of rehabilitating stroke victims.
 PATHFIT 1 – LESSON 4
(LOCOMOTOR & NON –
LOCOMOTOR MOVEMENTS)
 L O C O M OTO R M OV E M E N T S

• Locomotor movements involve moving the body through space from one location to
another. Examples of locomotor movements are walking, jumping, climbing, running,
marching, hopping, sliding, skipping, galloping, leaping, and crawling.
EXAMPLES:
walking
running
jumping
hopping
Crawling
marching
Climbing
galloping, sliding, leaping, hopping, and skipping
 N O N - L O C O M OTO R M OV E M E N T S

• Non-locomotor skills are the body's movement that does not involve movement
from one place to another. It involves movements around the axis of the body.
EXAMPLES:
pulling
bending
twisting
pushing
stretching
flexing, lifting, raising, turning, swaying
 N O N - L O C O M OTO R M OV E M E N T S

• Non-locomotor skills are the body's movement that does not involve movement
from one place to another. It involves movements around the axis of the body.
EXAMPLES:
pulling
bending
twisting
pushing
stretching
flexing, lifting, raising, turning, swaying
 PATHFIT 1 – LESSON 5
(FUNDAMENTAL MOVEMENTS
SKILLS)
 F U N DA M E N TA L M OV E M E N T S K I L L S

• Jumping or leaping is a form of locomotion or movement in which an organism

or non-living mechanical system propels itself through the air along a ballistic
trajectory.

• Running is a method of terrestrial locomotion by which humans and other

animals move rapidly on foot. Running is a gait with an aerial phase in which all
feet are above the ground.

• Catching – The ability to gain control of a moving object with one or two hands.

• Throwing is also a skill that can be relatively easily progressed as a child gains
more exposure to the skill.

• Dodging. Movement and Body Awareness. Movement and body awareness is the
understanding of 'what my body is like and how I move with it'.
 F U N DA M E N TA L M OV E M E N T S K I L L S

• Hopping - The activity of going from one place to another place of the same
kind.

• Striking is a skill used in many sports and activities. Hockey and baseball involve
striking with a stick.

• Balance is an essential physical ability that supports the development of other

locomotor and object control skills.

• A kick is a physical strike using the leg, in unison usually with an area of the knee or
lower using the foot, heel, tibia, ball of the foot, blade of the foot, toes or knee. This
type of attack is used frequently by hooved animals as well as humans in the context
of stand-up fighting.

• Object control skills require controlling implements and objects such as balls,
hoops, bats and ribbons by hand, by foot or with any other part of the body.
 F U N DA M E N TA L M OV E M E N T S K I L L S

• Hopping - The activity of going from one place to another place of the same
kind.

• Striking is a skill used in many sports and activities. Hockey and baseball involve
striking with a stick.

• Balance is an essential physical ability that supports the development of other

locomotor and object control skills.

• A kick is a physical strike using the leg, in unison usually with an area of the knee or
lower using the foot, heel, tibia, ball of the foot, blade of the foot, toes or knee. This
type of attack is used frequently by hooved animals as well as humans in the context
of stand-up fighting.

• Object control skills require controlling implements and objects such as balls,
hoops, bats and ribbons by hand, by foot or with any other part of the body.

• Skipping - is a locomotor movement that involves alternating between the left and
right feet while hopping off the ground. It helps to improve coordination, balance, and
agility, as well as cardiovascular. endurance.