MOVEMENT

COMPETENCY
TRAINING

PATH FIT 2
GRADING SYSTEM

Attendance - 5%
Quiz -5%
Performance Task -40%
Exam -50%
TOTAL 100%
LEGAL BASIS FOR PHYSICAL
EDUCATION
• Section 19, Article XIV of the 1987 Constitution provides the legal
basis for physical development:
 
(a) The State shall promote physical education and encourages
sports programs, league competition and amateur sports, including
training for international competitions to foster self discipline,
teamwork and excellence for the development of a health and alert
citizenry.

(b) All education institutions shall undertake regular sports

activities throughout the country in cooperation with athletic clubs
and other sectors.
 Physical education is the integral part of the
whole educational program designed to
promote the optimum development of the
individual physically, socially, emotionally,
and mentally through total body movement in
the performance of properly selected physical
activities (Andin, 3).
FITNESS – A major
Goal of Physical
Education
OBJECTIVES OF PHYSICAL
EDUCATION
Physical Development

An individual who engages in sports and

recreational activities will develop and
maintain good health, high level of physical
fitness and will avoid the risk of various health
problems.
 
 Social Development
Activities in physical education provide
opportunities for the development of desirable
social traits needed for adjustment to social life.
 
Emotional Development
The informal nature of physical education
offers opportunities for self-expression and
emotional mastery.
 Mental Development

The individual develops his mental expertise

as he learns the mechanical principles
underlying movement, knowledge and
understanding of rules and strategies of games
and sports, and ways of improving movement
in gymnastics and dances.
 Basic Movement Skills
Locomotor Movement
Moving from one place to another.

Non Locomotor Movements

Movement that can be done in one place.
PHYSICAL

FITNESS
The ability to carry out daily tasks comfortably with ample
energy left over to meet unexpected events and emergencies.

People, who are physically fit look better, feel better and
possess the good health necessary for a happy and full life. The
more physically fit the person is, the greater is his or her
energy reserve throughout the day. It requires a commitment to
live a lifestyle that includes good health habits, good nutrition,
avoidance of harmful drugs, and cigarettes, management of
stress, sufficient rest and sleep and regular medical and dental
care.
Health-Related Components

These are the factors that affect the health

and well being of a person. It is concerned
with fitness training program.
Cardio Respiratory Endurance
The ability of the heart, lungs and vascular system
to function efficiently at moderate to high intensity over
extended period of time

Muscular Strength
Ability of the muscles to exert maximum force.
When force is repeated over time, it becomes muscular
endurance.
Body Composition
Relates to the relative amount of muscle, fat, bone and other vital parts
of the body.

1. Endomorph – characterized by having round and curvaceous body, high

body fat. People with this body type find it hard to lose weight.

2. Mesomorph – characterized by having large bones. The built is usually

thick around the middle.

3. Ectomorph – characterized by having a lean and slender body. Looks

thin and have a low body fat level.
Flexibility
Relates to the range of motion available at a joint
Skill–Related Components

These are the factors which are often the focus of

sports training program
Speed
Ability to make successive movements of the
same kind or to cover a distance at a short time of
period.

Power
The ability to release maximum force / perform
one explosive muscular effort in a short period of
time. It is the combination of speed and strength.
Balance
Ability to maintain equilibrium in relation to changes
in body position. In other words, this is the ability to
remain stable even when moving.

Agility
Ability of the muscle / body to change direction
swiftly, easily and under control in the quickest
possible time.
Coordination
Harmonious working relationship between
the skeletal muscles and nerves in one aspect
of movement.
 FACTORS
THAT
AFFECT THE
MENTAL
HEALTH
1. Anatomy and Independence
2. Maximization of one’s potential
3. Tolerance of Life’s uncertainties
4. Self- esteem
5. Mastery of Environment
6. Reality Orientation
7. Stress Management
 PRINCIPLE TECHNICAL TERM LAYMAN’S TERM
Individuality Optimal benefits occur when People are different and their
programs meet the individuals exercise needs vary – a
needs & capacities of prescription must take this
participants into account
Trainability   Don’t expect that the same
Each person responds prescription will get you the
differently to the same training same result with each person –
stimulus you have to monitor and adapt
training as you go to suit
different clients

Specificity The training stimulus must be Training must be specific to an

specific to the clients desired individuals goals
outcomes
 
 PRINCIPLE TECHNICAL TERM LAYMAN’S TERM
Overload For adaptation to occur the volume You get improvements by doing a
of exercise must overload the body bit more
in some way in line with the
capacity of the individual to cope
with that overload

Progressive Overload For continual adaptation overload Get improvements by doing a bit
must be progressive, that is the dose more each time
of exercise must increase

Variety For optimal adaptation and to avoid Change is as good as a holiday.

stagnation, overuse, and injury the Variety allows recovery and can
exercise stimulus must be varied reduce injury risk
(this does not simply mean changing  
exercises all the time).
 PRINCIPLE TECHNICAL TERM
Rest Optimal adaptation requires rest
periods to be interspersed with
training sessions sufficient that the
adaptations caused by the exercise
dose can take place.
LAYMAN’S TERM
Rest to get the best out of your
exercise, not too long and not too
little.

Reversibility All beneficial effects of exercise are Use it or lose it.

reversible if exercise ceases

Maintenance Current fitness levels can be It’s easier to keep fitness than to
maintained by exercising at the create it. Train as hard, stay regular
same intensity while reducing but shorten workouts to maintain a
volume (frequency and/or duration) fitness component
by 1/3 to 2/3
  PRINCIPLE TECHNICAL TERM
Ceiling As fitness increases the relative &
absolute improvements in fitness will
decrease, even with continual overload
Interference When training several components at
once (e.g. strength & endurance) the
stimuli may interfere with each other,
thereby slowing adaptation in one or
both components
FITT (FREQUENCY, INTENSITY, Each of the fitness components has an
TIME, TYPE) ideal training frequency (how often),
intensity (how hard), time (duration,
rest intervals) and type of exercise to be
used. The ‘FITT’ principle is largely a
practical ‘amalgamation’ of all the other
exercise principles
LAYMAN’S TERM
Genetics play a part. There is a law of
diminishing returns with exercise.
Unfit people will change a lot early on,
then less and less despite continuing to
train hard.
You can’t have it all at once. As all
systems are related fatigue in one will
interfere with the results of training in
another.
In order to achieve the desired outcome
the training must ‘FITT’ the component
you wish to improve
TYPES OF EXERCISE
Cardio training (aerobic and anaerobic)
Steady state (aerobic)
• This type of cardio refers to the pace of your workout and can involve any
level of intensity. As the name suggests, the aim is to maintain a steady
pace and intensity for the entire duration of your preferred workout.

High-intensity and intervals (anaerobic)

• Now we’re entering the high-intensity zone. This is where you can expect
to work pretty hard, elevating and maintaining your heart rate above 70%
of your MHR. High-intensity workouts include sprints, some forms of
resistance training, and what we at 8fit are known for, HIIT (high-intensity
interval training).
 Sports

With a whole fitness industry built on goal-oriented

workouts tailored to individuals looking to lose weight, get
healthy or lean — the simple act of playing a sport can often
be overlooked. As a genuinely holistic and above all fun
form of exercise, sports can go a long way in motivating
and keeping you physically active, especially later in life.
Team sports like hockey, basketball and soccer are amazing
outlets that balance quality high-intensity training while
throwing a ton of fun and a social element into the mix.
Weight training (resistance training)

A common misconception is that weight training

will lead to one outcome and one outcome only —
hypertrophy. But in fact, there are many goals you
achieve through resistance training with weights
in the form rep and set schemes along with the
percentages of your 1Rm (1 rep max) that you are
lifting.
 Flexibility training
Exercises that facilitate flexibility and mobility,
like stretching are often neglected or deemed as
‘not proper’ exercise, as exertion seems minimal
at first glance. Disregarding this kind of training
from your regular routine is actually doing you a
disservice as compromised mobility can limit your
range of motion, and stunt your fitness goals, or in
the worst case can lead to injury down the line.
 BODY COMPOSITION
Body composition is the proportion of
fat and non-fat mass in your body. A
healthy body composition is one that
includes a lower percentage of body
fat and a higher percentage of non-fat
mass, which includes muscle, bones,
and organs.
 Your body is composed of two types
of mass

Body fat
Non-fat mass.
 Body fat can be found in muscle tissue, under the skin
(subcutaneous fat), or around organs (visceral fat). Some fat is
necessary for overall health. This "essential fat" helps protect internal
organs, stores fuel for energy, and regulates important body hormones.
But you may also have excess storage of fat and non-essential body
fat.

Non-fat mass includes bone, water, muscle, organs, and tissues. It

may also be called lean tissue. These tissues are metabolically active,
meaning they burn calories for energy, while body fat is not.
Description Women Men

Essential Fat 10% to 13% 2% to 5%

Athletes 14% to 20% 6% to 13%

Fitness 21% to 24% 14% to 17%
Acceptable 25% to 31% 18% to 24%
Obese Over 32% Over 25%