PHYSICAL ACTIVITIES TOWARD HEALTH AND FITNESS 1

(PATHFit 1)
Movement Competency Training
CMO No. 39, Series of 2021

OVERVIEW

Physical Education
"Physical education is the study, practice, and appreciation of the art and science of
human movement". While movement is both innate and essential to an individual's growth and
development, it is the role of physical education to provide instructional activities that not only
promote skill development and proficiency, but also enhance an individual's overall health. Physical
education not only fulfills a unique role in education, but is also an integral part of the schooling
process. Walking, lifting weights, doing chores – it’s all good. Regardless of what you do, regular
exercise and physical activity is the path to health and well-being. Exercise burns fat, builds muscle,
lowers cholesterol, eases stress and anxiety, and lets us sleep restfully.

PATHFit 1
PATHFIT 1 offers to college students’ knowledge on health and fitness activities. It presents
legal bases that discuss why it is part of the curriculum. It also introduces the concept of Physical
Education and of fitness and its relevance to wellness development and culminates with fitness
testing.
This course reintroduces the fundamental movement patterns that consist of non-locomotor
and locomotor skills, which are integrated with core training to meet the demands of functional fitness
and physical activity performance. Emphasis will be on exercise regression and progression for the
enhancement of fitness and the adaptation of movement competencies to independent physical
activity pursuits. In conjunction with fitness and wellness concepts, exercise and healthy eating
principles, periodic evaluation of one’s fitness and physical activity levels, as well as eating patterns
will be conducted to monitor one’s progress and achievement of personal fitness and dietary goals.

CONTENT
LEGAL BASES OF PHYSICAL EDUCATION
Article XIV, section 19, 1986 Constitution of the Republic of the Philippines - “The State shall
promote Physical Education and encourage sports programs, league competitions, and amateur
sports including training for international competition 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 and
in cooperation with athletic club and other sectors.”

“All educational institutions

shall undertake regular sports
activities throughout
the country and in cooperation
with athletic club and other
sectors.”
“All educational institutions
shall undertake regular sports
activities throughout
the country and in cooperation
with athletic club and other
sectors.”

"Physical education is the

study, practice, and
appreciation of the art and
science of
human movement". While
movement is both innate and
essential to an individual's
growth and development, it is
the role of physical education
to provide instructional
activities that not only promote
skill development and proficiency,
but also enhance an
individual's overall health.
Physical education not only fulfills
a unique role in education,
but is also an integral part of the
schooling process.
Walking, lifting weights, doing
chores – it’s all good.
Regardless of what you do,
regular
exercise and physical activity is
the path to health and well-being.
Exercise burns fat, builds
muscle, lowers cholesterol, eases
stress and anxiety, lets us sleep
restfully.

1. Interpreted the meaning of

physical education and
identified its relevance to
wellness development as well as
to their course.
2. Explained the importance of
the legal bases of PE and
components of physical
fitness
3. Performed conditioning
exercises for physical fitness test

LEGAL BASES OF PHYSICAL

EDUCATION
Article 1 of the International
Charter of Physical Education
and Sports, UNSECO, Paris,
1978 and Recommendation 1,
Interdisciplinary Regional
Meeting of Experts on Physical
Education, UNESCO, Brisbane
Australia, 1982. States that:
 “The practice of Physical
Education and Sports is a
fundamental right for all..”
“And this right should
not be treated as different in
principle from the right to
adequate food, shelter and
medical care.”
Article XIV, section 19, 1986
Constitution of the Republic of
the Philippines”-
“The State shall promote
Physical Education and
encourage sports programs,
league competitions, and
amateur sports including training
for international competition
to foster self-discipline, teamwork
and excellence for the
development of a healthy and
alert citizenry.”
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.

DO YOU KNOW THE DIFFERENCE BETWEEN FITNESS AND HEALTH?

Most people believe being healthy and being fit are one and the same. In reality, they can be
separate states of physical being. You can be really fit, and not very healthy, and you can be very
healthy and not very fit. The best benefits are found with trying to get a balance out of both sides, this
requires us to identify the difference between fitness and health.
So let’s define the difference. Health has been defined by the World Health Organization as a
state of complete physical, mental and social well-being, and not merely the absence of disease or
infirmity. It includes aging well, longevity, quality of life, freedom from pain etc. Fitness, on the other
hand, is defined as a set of attributes that people have or achieve that relates to the ability to perform
physical activity. Fitness is made up of many components, and the following factors need to be
considered when discussing fitness levels:

1. Endurance (Cardiovascular and Cardio-Respiratory): This is your body’s ability to use

and deliver oxygen to your body.

2. Stamina (Muscular Endurance): This is your body’s ability to store, process, and use
energy.

3. Strength: This is the ability of your muscles or a muscular unit to apply force.
 4. Flexibility: The ability to maximize the range of motion of a joint.

5. Power: The ability of your muscles to maximize their force in a minimum amount of time.

6. Speed: The ability to minimize the amount of time it takes you to accomplish a task or
movement.

7. Coordination: The ability to combine several different movement patterns in a single

distinct movement.

8. Accuracy: The ability to control a movement in a given direction or intensity.

9. Agility: The ability to minimize the time going from one movement to another.

10. Balance: The ability to control the center of gravity of your body in relation to your support
base.

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.
For instance, if a person tells that they have neglected to eat properly, ignored the fat content,
and ate mostly processed foods, all the exercise in the world couldn’t possibly correct the damage
done from such a lifestyle.
Exercise won’t remove the damage from chemicals, or improve immune system damage or
weakness from depleted foods. Only sound nutrition can support good health. Of course, fitness can
ALSO support health and WILL improve health if it is part of a WAY OF LIFE. Our health is mainly
the result of thousands of daily nutritional decisions.
As you continue on your personal health journey, or if you are just getting back on track, ask
yourself this simple question: “Am I on the road to becoming fit and healthy, or just fit?” If your
answer is “just fit,” try incorporating other aspects of wellness into a more comprehensive plan that
revolves around the combination of physical, mental, emotional and spiritual health.
If it is simply healthy to get the doctor off your back, ask yourself what can I do to achieve
more and live life to the fullest? Healthy is good but if you can’t walk up the stairs without puffing and
being tired all day, or enjoy a holiday, what’s it worth?

IMPORTANCE OF PHYSICAL EDUCATION

Physical Education (PE) develops students’ competence and confidence to take part in a
range of physical activities that become a central part of their lives, both in and out of school.
A high-quality PE curriculum enables all students to enjoy and succeed in many kinds of
physical activity. They develop a wide range of skills and the ability to use tactics, strategies and
compositional ideas to perform successfully. When they are performing, they think about what they
are doing, they analyze the situation and make decisions. They also reflect on their own and others’
performances and find ways to improve upon them. As a result, they develop the confidence to take
part in different physical activities and learn about the value of healthy, active lifestyles.
Discovering what they like to do, what their aptitudes are at school, and how and where to get
involved in physical activity helps them make informed choices about lifelong physical activity. PE
helps students develop personally and socially. They work as individuals, in groups and in teams,
developing concepts of fairness and of personal and social responsibility. They take on different roles
and responsibilities, including leadership, coaching and officiating. Through the range of experiences
that PE offers, they learn how to be effective in competitive, creative and challenging situations.

Aims to:
*encourage a healthy and active lifestyle throughout the school body
*nurture sportsmanship in all aspects of competition
*widen each student’s sporting experience and enjoyment
*create a passion for active recreation and sport
*assist students in reaching their physical potential in a variety of sporting environments.

THE ESSENTIAL COMPONENTS OF PHYSICAL EDUCATION

GENERAL OBJECTIVES OF PHYSICAL EDUCATION

1. Physical Development - It is not only free from diseases but includes physical fitness as well,
2. 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.
3. Social Development - It is the development and maintenance of a meaningful interpersonal
relationship.
4. 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.

PHYSICAL FITNESS
It is a combination of medical fitness (body soundness) and dynamic fitness (capacity for
action). A physically fit person is free from disease and can move and perform efficiently. Neither
good health not physical proficiency alone constitutes physical fitness, which combines both
qualities. Another factor is emotional factor. This is readily apparent in athletic contests, where
good performance requires self-discipline, effective teamwork, and the ability to remain calm
under stress.
Medical fitness and dynamic fitness usually go together, but it is impossible to possess one
without the other. Many people who are medically sound may also weak and unable to endure
strenuous physical exertion. They are described as being “out of condition.” Other people with
chronic health problems are physically strong and skilled. Intensive conditioning helps them to
offset the handicaps of bad health.
Physical fitness is the primary specific objective in teaching PE. Thus, it is in order that PE
teacher should have the correct concept of Physical Fitness.
Physical Fitness is the ability of an individual to perform one’s daily activities efficiently without
undue fatigue, reduce the risk of health problems and with extra “reserve” in case of emergency.

IMPORTANCE OF PHYSICAL FITNESS

Through regular exercises, physical fitness helps the individual:

✓ In the proper growth of young bones and muscles;
✓ Improve the ability to avoid and recover from illnesses and accidents
✓ Improve posture and appearance by strengthening muscles that support the body;
✓ Minimize stress response
✓ Maintain proper body weight
✓ Prevent heart ailment
✓ Improve organic functions
✓ Delay the aging process
✓ Feel good and younger as a human being, and
✓ Experience joy of participation in any recreational or sports activities

HEALTH RELATED COMPONENTS

1. Cardio-respiratory endurance – the ability of the heart and lungs to function efficiently and
effectively over a prolonged period of time.
2. Muscular strength – the ability of muscle group to contract against a resistance. Examples
would be the bench press, leg press or bicep curl. The push up test is most often used to test
muscular strength.
3. Muscular endurance – the ability to continue selected muscle group movements for a
prolonged period of time. Examples would be cycling, step machines and elliptical machines.
The sit up test is most often used to test muscular endurance
4. Flexibility – the functional capacity of a joint to move through a normal range of motion. The
muscular system is also involved. Examples would be stretching individual muscles or the ability
to perform certain functional movements such as the lunge. The sit and reach test is most often
used to test flexibility.
5. Body composition – one of the newer attributes in physical fitness components. It refers to
the relative distribution of lean and fact body tissues. It is the amount of fat mass compared to
lean muscle mass, bone and organs. This can be measured using underwater weighing, Skinfold
readings, and bioelectrical impedance. Underwater weighing is considered the “gold standard” for
body fat measurement, however because of the size and expense of the equipment needed very
few places are set up to do this kind of measurement.

SKILL-RELATED FITNESS

1. Balance – it involves vision, reflexes, and skeletal muscular system which provides the
maintenance of equilibrium.
2. Coordination – it is the ability to integrate the senses with muscles so as to produce accurate,
smooth and harmonious body movement.
3. Agility – it is the capacity to change the direction of the body quickly and effectively.
4. Speed – it is the ability to move one’s body from one point to another in a shorted possible
time.
5. Power – power is sometimes confused with strength. Speed of contraction, likewise, is the
basic ingredient which, when combine with strength, provides an explosive type of movement. 6.
Reaction time – the time required to respond or initiate a movement as a result of a given
stimulus.

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:
1. 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.
2. Warm-up 5-10 minutes before Physical Fitness Test
3. Students should not take heavy meals for two hours before the test.
4. Students should wear appropriate attire for the test.
5. 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 COMPONENTS BEING

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
How a Fitness Test Is Performed?

A fitness test, also known as a fitness assessment, is comprised of a series of exercises that
help evaluate your overall health and physical status. There is wide of range of standardized tests
used for these exams, some of which are intended for medical purposes and others of which
establish whether you are qualified to participate (such as with the Army combat readiness test).
For general health and fitness purposes, the tests are considered the starting point for
designing an appropriate exercise program.1 They are meant to ensure you won't be at risk of
harm and provide the trainer with the insights needed to establish clear and effective fitness goals.

1. General Health Evaluation

Before starting a fitness program, it is important to share your medical history

with your trainer and to get the necessary approvals from your doctor to proceed.
Many trainers will also use a physical activity readiness questionnaire (PAR-
Q) comprised of seven or more questions related to your general health. Among
the questions, you may be asked about the types of medications you take, any
problems you have with dizziness or pain, or any medical condition that may
impair your ability to exercise.
2. Body Composition Testing

Body composition describes the different components that make up your total
body weight, including your muscles, bones, and fat. The most common methods
for estimating body composition include:
Bioelectrical impedance analysis (BIA): Electrical signals are sent from
electrodes through the soles of your feet to your abdomen to estimate your body
composition4
Body mass index (BMI): A generalized calculation of body fat based on your
height and weight5
Skinfold measurements: Calipers are used to estimate how much body fat
there is in a fold of skin

3. Cardiovascular Endurance Testing

Cardiovascular endurance testing, also known as stress testing, measures how

efficiently your heart and lungs work to supply oxygen and energy to your body
during physical activity.
Among the three most common tests used:

12-minute run tests: Performed on a treadmill and compare your pre-exercise

heart and respiration rates with your post-exercise heart and respiration rates
Exercise stress: Testing is also performed on a treadmill or stationary bike and
involves the use of a heart monitor and blood pressure cuff to measure your vital
signs during exercise
VO2 max testing: Performed on a treadmill or stationary bike and uses a
breathing device to measure your maximum rate of oxygen consumption during
an activity
Some trainers will incorporate exercises such as sit-ups or push-ups to get a
qualitative measurement of how you respond to specific exercises. These
baseline results can be used at a later date to see if your health and fitness
levels have improved.

4. Strength and Endurance Testing

Strength testing measures the maximal amount of force a muscle group can
exert at one time. Muscle endurance testing, by comparison, measures the
length of time a muscle group can contract and release before it fatigues.
The exercises used include the push-up test and core strength and stability test.
In some cases, a trainer will use a metronome to see how long can you keep up
with the rhythm. The results are then compared to people of the same age group
and sex to establish your baseline levels.
Strength and endurance tests are valuable as they help the trainer pinpoint which
muscle groups are stronger and which are vulnerable and in need of focused
attention.

5. Flexibility Testing Measuring

The flexibility of your joints is vital in determining whether you have postural imbalances, foot
instability, or limitations in your range of motion. There are a variety of tests used to measure
flexibility including: Shoulder flexibility testing: Sometimes called the zipper test, shoulder flexibility
testing evaluates the flexibility and mobility of your shoulder joint. Use one hand to reach behind
your neck, between your shoulders, while reaching behind your back, toward your shoulders,
with the other. Measure how many far apart your hands are. Sit-and-reach testing: This is
used to measure tightness in your lower back and hamstring muscles. The test is performed while
sitting on the floor with your legs fully extended. Flexibility is measured by the number of
inches your hands are from your feet when reaching forward. Trunk lift testing: This is used
to measure tightness in your lower back. It is performed while lying face-down on the floor.
With your arms at your side, you would be asked to lift your upper body with just your back
muscles. Flexibility is measured by how many inches you are able to lift yourself off the ground.

Physical Education (Fitness Tests: Conditioning or Warm-Up Exercises)

Fitness is the state of being physically healthy and strong. It also means a healthy body and mind.
Health-related components focus on the general physical well-being or overall health status of a
person Body Composition Cardiovascular Endurance Flexibility Muscular Endurance Muscular
Strength Skill-related components are needed in training potential athletes and to help improve
their skills in different sports. Agility Balance Coordination Power Reaction Time Speed

Conditioning or Warm-Up Exercises

It is preparatory physical activities that are considered low-intensity exercises. They are done
before performing any physical fitness tests or exercises to prepare your body and to avoid
muscle cramps and injuries. Head Bending Head Twisting Shoulder Rotation Shoulder Stretching
Elbow Pull Trunk Twisting Toe Touching Forward Lunge Hamstring Stretching Thigh Stretching
Performing conditioning exercises will help you avoid mistakes and possible physical injuries

TEST NO. 1 - STANDING LONG JUMP

Rules:
➢ 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
TEST NO. 2 - BENT-KNEE CURL-UPS

Rules:
➢ 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.

TEST NO. 3 - 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.
TEST NO. 4 - REGULAR PUSH-UPS FOR MALES
TEST NO. 5 - 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

TEST NO. 6 - 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.
TEST NO. 7 - 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

TEST NO. 8 - 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.
TEST NO. 9 - 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.

It's time to reflect:

1. Something new I learned from the lesson is...

2. Something I have to remember is/are…