Pe 1 Task 4

RAPU-RAPU COMMUNITY COLLEGE
RAPU-RAPU, ALBAY
PHYSICAL EDUCATION 1
GYMNASTICS AND PHYSICAL FITNESS
A.Y. 2020-2021
COURSE DESCRIPTION:
Physical Education is a phase of general education, which is concerned
with contributing to the physical, mental, emotional, social welfare of individual.
Physical fitness has been considered as an important goal of Physical Education.
Good physical fitness and regular physical activity are important to wellness.
Regular physical activity and good physical fitness play a vital role to enhance
quality of life in many ways. Physical fitness and exercise can help one look good,
feel good and enjoy life.
Gymnastics is one of the most valuable areas in P.E because of its total fitness
value. Students of all level need all the activities in gymnastics because these help
tone up muscles, develop strong, healthy and shapely bodies, improve poise,
posture, gain self- confidence, determination, and self-discipline, increase
accuracy of movements, balance, control of body parts and coordination of
movements, and achieve the satisfaction of having required and improve a skill.
COURSE OBJECTIVE:
At the end of the semester, the students are expected to:
1. Promote understanding of and appreciation for the differences among
people in physical activity settings.
2. Develop the habit of regularly participating in physical activity as part of
health-enhancing personal fitness plan.
3. Improve and maintain a physically fit body
Continuation………
YOUR BODY
Knowing the major muscles of the Muscular system will help you
understand the importance of exercises. Below is the illustration of the major
muscles of the body.
MUSCLE FATIGUE AND OXYGEN DEBT

If we exercise our muscles strenuously for a long time, muscle fatigue occurs. A muscle
is fatigued when it is unable to contract even though it is still being stimulated. Without rest, an
active or working muscle begins to tire and contracts more weakly until it finally ceases reacting
and stops contracting. Muscle fatigue is believed to result from the oxygen debt that occurs
during prolonged muscle activity. A person is not able to take oxygen fast enough to keep the
muscle supplied with all the oxygen they need when they are working vigorously. When
muscles lack oxygen, lactic acid begins to accumulate in the muscle via an aerobic mechanism
described above.
True muscle fatigue, in which the muscle quits entirely, rarely occurs in most of us
because we feel fatigue long before it happens and we simply slow down or stop our activity. It
does happen commonly in marathon runners. Many of them have literally collapsed when their
muscles became fatigued and could no longer work.
MUSCULOSKELETAL SYSTEM STRUCTURE- ANTERIOR VIEW
MUSCULOSKELETAL SYSTEM STRUCTURE- POSTERIOR VIEW
MUSCULOSKELETAL SYSTEM STRUCTURE
ANTERIOR VIEW
1. DELTOID
2. BICEP
3. PECTORALIS MAJOR
4. RECTUS ABDOMINIS
5. INTERNAL OBLIQUES
6. EXTERNAL OBLIQUES
7. TENSOR FASCIAE LATAE
8. ADDUCTORS
9. QUADRICEPS GROUP
A. RECTUS FEMORIS
B. VASTUS LATERALIS
C. VASTUS MEDIALIS
D. VASTUS INTERMEDIUS (which is located under RECTUS FEMORIS)
10. TIBIALIS ANTERIOR
POSTERIOR VIEW
1. TRAPEZIUS
2. RHOMBOIDS
3. TRICEPS
4. LATISSIMUS DORSI
5. ERECTOR SPINAE
6. GLUTEUS MEDIUS
7. GLUTEUS MAXIMUS
8. HAMSTRING GROUP
A. SEMITENDINOSUS AND SEMIMEMBRANOSUS
B. BICEP FEMORIS
9. GASTROCNEMIUS
10. SOLEUS
TYPES OF MUSCLE CONTRACTIONS

ISOTONIC CONTRACTIONS are more familiar to most of us, it is literally same as “tone or
tension”, the muscle shortens and movement occurs. Bending the knee, rotating the arms, and
smiling are all examples of isotonic contractions.
ISOMETRIC CONTRACTIONS are contractions in which muscles do not shorten. They are trying
to slide, but the muscle is pitted against an immovable resistance. When you push against a
wall with bent elbows, the wall doesn’t move, and the triceps muscles, which cannot shorten to
straighten the elbows, then it is contracting isometrically.
ISOKINETIC CONTRACTIONS are similar to isotonic contractions but the muscles are exposed to
fixed machine with variable degrees of resistance.
EFFECTS OF EXERCISE ON MUSCLES
The amount of work done by a muscle is reflected in changes in the muscle itself.
Muscle inactivity always leads to muscle weakness and wasting. Below are the benefits of
exercise:
1. Increases muscle size, strength, and endurance

2. More flexible muscle with greater resistance to fatigue
3. Makes overall body metabolism more efficient
4. Improves digestion and elimination
5. Enhances neuromuscular coordination, and makes the skeleton stronger
6. Reduces the risk of developing coronary heart diseases
7. Makes one look and feel young
8. Provides overall fitness
TYPES OF BODY MOVEMENTS

Body movements occurs when muscles contract across joints. The types of movement depends
on the mobility of the joints and on where the muscle is located in relation to joint. The most
common types of body movements are the following:
a. Flexion -bending forward at the hip

b. Extension – opposite of the flexion, so it is a movement that increases the angle, or
the distance, between two bones or parts of the body.
c. Abduction – moving the limb away, the terminology also applies to the fanning of
movement of the fingers or toes when they are spread apart.
d. Adduction – opposite of the abduction, so it is the movement of a limb toward the
body midline.
e. Rotation – movement of a bone around its longitudinal axis.
f. Circumduction – a combination of flexion, extension, abduction, and adduction
commonly seen in ball-and-socket joints such as shoulder.
g. Pronation – moving the palm of the hand from an anterior, or upward facing,
position to a posterior, or downward-facing position.
h. Supination – moving the palm from a posterior position to an anterior position, it is
the opposite of pronation.
i. Inversion – it is the turning of the sole of the foot so that it faces medially.
j. Eversion – it is turning of the sole of the foot laterally, and is the opposite of
inversion.
k. Dorsiflexion – movement at the ankle that moves the instep of the foot up and
dorsally toward the shin.
l. Plantar flexion – straightens the ankle joints, causing the toes to point downward;
standing on your toes.
TASK # 5 & 6
Good day every one!
Your task # 5 & 6 will be, you are going to make video while doing the warm up
exercises demonstrating the types of body movement. Each body movement must have
atleast two (2) warm up exercises with 60 counts. Wear proper outfit. Do not forget to
wear shoes. Submit your output on your PE 1 GC.
TIME DURATION: OCTOBER 11- OCTOBER 23,2021
1. Flexion
2. Extension
3. Abduction
4. Adduction
5. Rotation
6. Circumduction
7. Pronation
8. Supination
9. Inversion
10. Eversion
11. Dorsiflexion
12. Plantar flexion
Good luck and God bless

Enjoy your task
YOU CAN NEVER CROSS THE OCEAN UNTIL YOU

HAVE THE COURAGE TO LOSE SIGHT OF THE SHORE.
-CHRISTOPHER COLUMBUS-
MARLON M. BUFE
P.E INSTRUCTOR

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RAPU-RAPU COMMUNITY COLLEGE

MUSCLE FATIGUE AND OXYGEN DEBT

MUSCULOSKELETAL SYSTEM STRUCTURE

TYPES OF MUSCLE CONTRACTIONS

EFFECTS OF EXERCISE ON MUSCLES

1. Increases muscle size, strength, and endurance

TYPES OF BODY MOVEMENTS

a. Flexion -bending forward at the hip

TIME DURATION: OCTOBER 11- OCTOBER 23,2021

Good luck and God bless

YOU CAN NEVER CROSS THE OCEAN UNTIL YOU

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