PATHFIT 1

(Physical Activities Toward

Health and Fitness): Movement
Competency Training

(Chapters 1-3)
• this higher education book discusses the basics of movement as
foundation of knowledge in line with RA 5708 that mandates an
additional three subjects of physical education in college.
• This law aims to ignite in young citizens an appreciation of the
importance of physical education together with the development of
individual and social activities.
• Sports and other activities in the program provide athletic
development opportunities for students who have the competitive
spirit as well as grace, coordination, stamina, and strength.
• With postural and core stability, core mobility, and core strength as
its principal components, this book is designed to expose students
to various physical activities that promote appreciation of physical
development along with mental development.
• This book showcases physical activities and pre-fitness and post-
fitness assessments that make physical education a great
experience.
 Intended Learning Outcomes
• Interpreted the meaning of physical education
and identified its relevance to wellness
development as well as to their course.
• Explained the importance of the legal bases of
PE and components of physical fitness
• Performed conditioning exercises for physical
fitness test
 GENERAL OBJECTIVES OF PHYSICAL
EDUCATION
• Physical Development - It is not only free from diseases but
includes physical fitness as well
• Emotional Development - The informal nature of physical
education activities offers opportunities for the
development of a high level of self esteem and ability to cope
with routine stresses of daily living.
• Social Development - It is the development and
maintenance of a meaningful interpersonal relationship.
• Mental Development - Through participation in physical
education activities, the individual develops his mental
capacities as he learns the principles, rules and strategies of
games and sports.
CHAPTER 1: POSTURE AND CORE STABILITY

• “Our body is designed for movement. The more we

move, the lesser our risk to get diseases and other
illnesses. Regular movement such as exercises
improves our physical health.”
• Core stability muscles, or postural muscles, are the
deep muscles in your abdomen, pelvis and back.
They act as a corset or scaffolding holding you
together rather than moving your trunk. It is
important to have good postural muscles to help
maintain a good posture.
 Fundamental Movement Skills
• Fundamental movement skills are important to
the motor development of children’s physical,
cognitive, and social growth. There are four
categories in which the fundamental skills fit for
under-fives: Stability and Balance, Manipulative,
Locomotor, Movement and Body Awareness. For
over-fives we just focus on stability and balance,
manipulative and locomotor skills, as we would
hope they have a good awareness of their body
by then.
 Assessment of Physical Activity Readiness
and Levels
• It is a valuable tool that helps individuals
assess their readiness to participate in physical
activity or exercise programs. It's a simple and
effective way to identify any potential risks or
contraindications to exercise. It can help you
stay safe and healthy while working towards
your fitness goals.
 HEALTH AND FITNESS
• Fitness involves activity of some sort that stimulates
various systems of the body and maintains a certain
condition within the body. Health, on the other hand,
involves every system of the body and is only
achieved through a lifestyle that supports health.
• Physical activity or exercise can improve your health and
reduce the risk of developing several diseases like type 2
diabetes, cancer and cardiovascular disease. Physical
activity and exercise can have immediate and long-term
health benefits. Most importantly, regular activity can
improve your quality of life
ESSENTIAL COMPONENTS OF PHYSICAL
EDUCATION
 Anatomical Movements
• It can be defined as the act or instance of
moving the bodily structures or as the
change of position in one or more of the
joints of the body. Joint actions are
described in relation to the anatomical
position which is the universal starting
position for describing movement.
• When studying the various joints of the body and
analyzing their movements it is helpful to characterize
them according to specific planes of motion and their
axes. A plane of motion may be defined as an
imaginary two-dimensional surface through which a
limb or body segment is moved. In the human body
there are three planes of motion
• (Figure 1) in which the various joint movements can be
classified. Similar to the planes of motion the axes of
rotation may be considered as a series of imaginary
lines that run through the body; there are also three
axes of rotation
• (Figure 2) where movement can occur.
• Sagittal (anteroposterior) plane – This plane is vertical
and bisects the body from front to back. Dividing it into
right and left symmetrical halves. For movement to occur
in the sagittal plane rotation about the horizontal axis
(transverse axis) must take place.
• Frontal (coronal) plane – This plane bisects the body
laterally from side to side, dividing the body into front
and back halves. Movement in the frontal plane takes
place about the anteroposterior axis (frontal axis) must
take place.
• Transverse (horizontal) plane – This plane divides the
body horizontally into superior and inferior halves.
Movement in this plane takes place about the
longitudinal axis (vertical axis).
 Objectives
• To define a number of anatomical movements
and demonstrate these movements with
appropriate illustrations using the Quintic
software.
• Identify sport specific skills where the
identified anatomical movements occur and
determine the role these movements play in
successful completion of the sport skill.
 All movements being described assume the body begins from
the anatomical position unless stated otherwise as described in
the introduction.

• Flexion – flexing both arms towards the face

• Extension – conjugate the flexion. Both arms
and straight, shoulder level and against your
face.

• Abduction – starting feet together to perform

the abduction by lifting your left or right leg
against the center of the body.
• Adduction – going back to its original position.
• Elevation – movements of shoulder upward
• Depression – movements of shoulder
downward

• Protraction – shrinking both shoulder forward

• Retraction – shrinking both shoulder backward
 Chapter 2- Fundamental Movement Skills –
Non-Locomotor Skills
• Bracing/ Anti-rotation/ Anti-extension

• Stretching

• Turning/ Rolling/ Twisting

• Squat and ready position

• Lunge

• Balancing
 SPECIFIC COMPONENTS OF PHYSICAL
FITNESS
• ORGANIC VIGOR – refers to the soundness of the heart
and lungs which contributes to the ability to resists
disease.
• 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.
• STRENGTH – is the capacity to sustain the
application of force without yielding or breaking;
the ability of the muscles to exert efforts
against resistance.
• POWER – refers to the ability of the muscles to release
maximum force in the shortest period of time.
• FLEXIBILITY – is the quality of plasticity, which gives the
ability to do a wide range of movement.
• AGILITY – is the ability of the individual to change direction
or position in space with quickness and lightness of
movement while maintaining dynamic balance.
• BALANCE – is the ability to control organic equipment
neuro-muscularly; a state of equilibrium.
• SPEED – is the ability to make successive movements of the
same kind in the shortest period of time.
• COORDINATION – is the ability to integrate the body parts
to produce smooth motion.
 PHYSICAL WELLNESS
• 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. It is a combination of many different components
(mental, social, emotional, spiritual and physical) that
expand one’s potential to live a quality life, to
work effectively and to make a significant contribution to
the society. Wellness reflects how one feels about life as
well as one’s ability to function effectively. It is also
described as the positive component of good health. Being
physically active can build physical fitness that in turn,
provides you with many health and wellness benefits.
 BENEFITS OF HEALTH AND WELLNESS
• LOOKING GOOD – regular physical activity is a healthy
lifestyle. Healthy lifestyle such as proper nutrition, good
posture and good body mechanics can help you look at your
best.
• FEELING GOOD - people who engage in regular physical
activity feel better. You can resist fatigue, less likely to be
injured and are capable of working more efficiently.
• ENJOYING LIFE – life is more enjoyable when you engage in
regular physical activity that results in physical fitness as the
key to be able to do more of the things you want to do.
• MEETING EMERGENCIES – fit and active person has the
capacity to help or to assist other people when they needed
some help.
 PHYSICAL BATTERY TEST FITNESS
Safety Guidelines
• Review medical consideration. The PE teacher should identify
students who need medical care. Students should not take the
test if not feeling well or suffering from infection.
• Warm-up 5-10 minutes before Physical Fitness Test
• Students should not take heavy meals for two hours before the
test.
• Students should wear appropriate attire for the test.
• Before taking the test, students must count their pulse rate (at
rest). Their initial pulse rate must not be more than 120 beats per
minute. The teacher should teach the students to count pulse
rate to monitor intensity of activity
 TEST ITEM PHYSICAL FITNESS COMPONENTSBEING
TESTED
Standing Long Jump Leg strength and power

Bent-Knee Curl-Ups Abdominal Strength and Endurance

50 Meter Sprint Speed

Regular Push-Ups (Males) Arm Strength and Endurance

Knee Push-Ups (Females) Arm Strength and Endurance

Shuttle Run Agility

Sit and Reach Trunk Flexibility

1000 Meter Run Cardio-respiratory Endurance

Three Minute Step Test General Endurance

 STANDING LONG JUMP
• Allow two successive fair trials within the
testing period
• The measurement is made from the take-off
line to the heel of the foot closer to the take-off
board or line
• Attempt where the performer losses his
balance and fall backward is not counted
• Taking beyond the take-off line is considered
foul
 Common faults
• The performer takes more than one swing of the arms
• The performer does not keep both of his feet behind the
front edge of the take-off board or line in the start of the
jump
• Bouncing and taking several steps before jumping
• Both feet of performer are not parallel at the take-off
 BENT-KNEE CURL-UPS
• Only one trial shall be allowed
• No resting between curl-up is permitted
• The knee must remain bent at right angle for the duration of the exercise
• The curl-up shall be counted only if the performer:
– Keeps the crossed arms close to his chest and
– Returns to starting position with the upper back touching the mat or floor
before curling up again
Common Faults:
Curling up and uncurling are not performed slowly. Performer bounces off the
floor when executing the curl-ups
 50 METER SPRINT
Testing suggestions:
• Runner should be instructed not to slow down
before the finish line.
• For motivation, schedule two runners at a
time
 REGULAR PUSH-UPS FOR MALES
KNEE PUSH-UPS FOR FEMALES
Common Faults:
• When body is not kept straight line from heels
and for females the body is not kept straight
from the hamstring
• When the elbows are not fully bent
 SHUTTLE RUN
Rules
• Do not allow the performer to throw the wooden block across the line.
• Allow two trials and record the faster time.

Suggestions for the tester

• To eliminate the necessity of returning the books after each trial, start the
runners on alternate side.
• If the testers have stopwatches, it is practicable to have two or more
students running at the same time
 SIT AND REACH
Common Faults:
• Trunk flexion movements are not slowly and gradually
• Fast jerky motions are made
• Knees are not kept straight
• Finger tips on tape measure are not even, with one hand
pushed further than the other
 1000 METER RUN
RULES
• One trial is given
• The performer should run or walk at a pace he
can sustain for the duration of the test
• If a performer takes a rest or stops, no score is
given
 THREE MINUTE STEP TEST
Note
• The rate of 96 steps per minute for the boys
and 88 steps per minute for the girls for the
duration of 3 minutes.
Chapter 3 - Mobility Training and Assessment
of Movement Competency

• Movement allows us to interact with our

environment in different ways. It provides the
foundation for our ability to perform fitness
activities, work and athletic tasks, and basic
activities of daily living
• Dysfunction or poor movement patterns are a
cause for concern because conceptually, all
our physical activities build on this dysfunction
 MOBILITY

• Each joint has a specific function that can be

generally classified either as providing stability
or mobility. Thus, the following joints should
be mobile: ankle (sagittal plane), hip (different
planes), thoracic spine (or t-spine), and the
shoulder.
 Functions of Joints
JOINT FUNCTION
Ankle Mobility (sagittal)
Knee Stability
Hip Mobility
Lumbar Spine Stability
Thoracic Spine Mobility
Scapula Stability
Shoulder Mobility
 Movement Competency Assessment
• Usually, the body’s functional capacity is
assessed through fitness test while its ability
to move is left unassessed. However,
restrictions in mobility and muscle imbalances
impact on our body’s efficiency. It is therefore
important to distinguish dysfunctional from
normal movement prior to participation in an
exercise or conditioning program as well as
during actual training.
 Warm-up
• Warm-up refers to preparatory exercises
performed prior to engaging in more vigorous
activities. It results in an increase in the body’s
temperature, which is comparable to an
engine heating up gradually in order to
perform more efficiently.
 Cooldown and Flexibility Training
• It is important to note that dynamic warm-up is
not the same as flexibility training. Flexibility
involves the bilateral or unilateral action of
opposing muscle groups to produce joint
movement. It is typically assessed in non-weight
bearing situations. The most common form of
stretching is static stretching in which muscles or
group of muscles are not moving around at all
but are simply elongated. These stretches help in
recovery or gradually bringing the body back to
resting state.
 SCORING
Duration of the Exercise in Seconds x 100
PEI = _____________________________________
5.5 X pulse count for 90 seconds after exercise
 BODY MASS INDEX
• It is a measure of body fat based on your weight in relation
to your height. It is more of an indicator than a direct
measurement of a person’s total body fat. As the BMI
score increases, so does the person’s total body fat
increases.

• How to calculate Body Mass Index? Body Mass

Index is a simple calculation using a person's height
and weight. The formula is BMI = kg/m2 where kg is a
person's weight in kilograms and m2 is their height in
meters squared. A BMI of 25.0 or more is over weight,
while the healthy range is 18.5 to 24.9.
 Formula
• Example: For an adult with height of 180 cm
and weight of 75 kg.
• First step is to convert the height into meters.
As there are 100cm in a meter, we divide our
figure by 100. This gives us 1.8m.
• BMI = 75 ÷ (1.8 x 1.8)
• BMI = 75 ÷ 3.24
• BMI = 23.15
 Weight Status Body Mass Index kg/m2

Under weight <18.5

Normal range 18.5-24.9

Over weight 25.0-29.9

Obese ≥30

Obese class – 1 30.0-34.9

Obese class – 2 35.0-39.9

Obese class – 3 ≥40