NAME: ______________________________________ SCORE:

______
( 1ST QUARTER )
P.E 3 Lesson 1: CORRECT POSTURE AND PHYSICAL
FITNESS
EXERCISES

* Correct posture varies with the position and movement of the body. It is
important to execute good posture in different positions as it helps the
body
to move easily and perform activities efficiently.
* Good posture should be observed in different positions in sitting, standing,
walking, climbing and going down the stairs, and picking up objects.

Sitting
- The head, neck and body should be in a straight line
- Hips should lean back against the chair
- Both legs are in line with the feet, knees bent forming right angle
- feet are set flat on the floor
Standing
- The head is up, chin inward, stomach in, back straight, and shoulders
relaxed.
- Feet should be flat on the floor, weight evenly distributed on ball and heels
of
the feet, feet parallel and two to four inches apart.
- Chest out while buttocks should be a little bit inward.
- Arm are placed downward at the sides.
Walking
- Good walking posture is combination of balance and rhythm. The head,
upper trunk, and arms are responsible for the balance while the
movement
of one’s feet gives the rhythm.
- In stepping, the heel should touch first with weight transferred quickly to
the
ball of foot and go for a push.
- Legs swing freely from the hips with knees bent enough to lift foot from
the
floor.
- Arms swing sideward alternately and eyes focused on the floor about 50-
60
feet ahead
Climbing the stairs
- Step the right foot forward on the first step of the stairs.
- Straighten the left knee to carry the body’s weight.
- Once the right foot is stable, gradually transfer the body weight on this
foot.
- Both feet carry the body upward with alternating movements.
Going downstairs
- Hold on the side rails of the stairs while going down.
- Put the right foot down on the first step and bend the left foot until the
weight
of the body is transferred on the right foot.
- Straighten the right knee to carry the left foot and go down the second
step
of the stairs.
- Repeat with alternating steps of the feet.
Picking up an object
- To pick up an object from the floor, bend the knees instead of leaning the
whole body forward.
- Kneel down then carry the object upward gradually by exerting effort from
the feet.

* Physical fitness exercises are conditioning activities that help enhance

the
general fitness of an individual. Doing fitness exercises improve the
capacity
of the body to perform tasks. It is best to include stretching and jogging
on
fitness exercises.

Selected Fitness Exercises

Jogging- is a slow run which is usually done as a warm-up exercise.

- It helps condition the heart and lungs.

Push up- is one of the best exercises to develop upper body strength.
- Push-ups works out the chest and arms.
Squat- is a good lower body exercise.
- Squats develop the thighs, hips, and lower back.

Activity 1: Perform the correct posture of sitting, standing,

walking, climbing the
stairs, going downstairs and picking up an object. Send
pictures for
documentation and proof of performing a task.
Activity 2: Answer the following questions. ( 5 points each )

1. Why is it important to execute good posture in different

positions?

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

2. What is the importance of doing physical fitness exercises?

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

NAME: ______________________________________ SCORE:

______
( 1ST QUARTER )
P.E 3 Lesson 2: KICKING AND DRIBBLING

* Kicking and dribbling skills are important to master movement

capacity of
the lower extremities.
* Exercises can be done in a stationary position or moving and changing
directions.

Kicking Skills
Be in a stationary position. The knee prior to the striking is in slightly
bent position. The swinging of the right or left leg forward result in a
pushing action.

During the initial stage of the kicking action, your body is in stationary
position. Knee bending of the kicking leg is gradually increased and this
result
in swinging of the leg forward. Contrasting movements of the upper and
lower extremities occur during the motion.

The preparatory phase involves taking a deliberate steps or steps

toward the ball. The striking foot remains near the surface. The toes are
kept downward to be in contact with the inside of the foot. Body leans
forward, the follow-through may result in a kick that shows pushing action.
Foot Dribble Skills

Dribbling is a way of advancing the ball until your opponent forces you
to pass. Using the inside/ outside of the foot, roll the ball on the ground.
Strike the ball using either a single foot or alternate feet. Do not dribble
using your toes or else you will lose control with the ball and it will go far.

Activity 1: Answer the following question in 3-5 sentences.

How important are kicking and dribbling skills in ball control?

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

NAME: ______________________________________ SCORE:

______
( 1ST QUARTER )
P.E 3 Lesson 3: DANCE

* Dance- is a rhythmic activity in which the body moves in patterns, usually

in time of music.
- It is a physical activity that helps keep the body fit by developing
graceful and coordinated movements.
- There are basic dance positions that should be learned to be able
to
perform entire dance exercises.
* Dancing is also a popular social recreation.
* Basic dance steps are step patterns that help develop good sense of
rhythm
in dancing.
* There are different kinds of dances, including folk dance and foreign folk
dance.
Basic Dance Positions

hands on waist arms in lateral position kumintang arms

in T position

salok or sarok saludo or bow hands on skirt

clapping

arms in hayon hayon position arms in reverse T

position

Basic Dance Steps in 2 Rhythm

4
* Basic dance steps are preliminary step patterns to be learned in
performing
complete dance exercises. These step patterns are applied in dances with
2/4 rhythm. Knowing the basic dance steps helps a person to express and
interpret a dance exercise correctly.
 touch step slide step close step

gallop step- hop

Philippines Folk Dance

Folk dance - are those that reflect some cultural aspects of a certain group
of people.
- A folk dance is performed by the people as part of their
tradition.
- Foreign folk dances are native dances of people in foreign
countries which also show their cultural traits.

NAME: ______________________________________ SCORE:

______
( 1ST QUARTER )
P.E 3 Lesson 4: CONDITIONING EXERCISES

* Simple conditioning exercises prepare the body for complex and

physical
tasks.
* Warm- up exercises should start with the head and then go down to the
lower
parts of the body.

Inhale/ Exhale Exercises

Starting Position: Stand tall with hands on the waist.

a. Breathe in, filling up your lungs without strain. Feel your diaphragm
expand.
Hold for a few seconds.
b. Breathe out slowly feeling your diaphragm depress.
c. Repeat a and b alternately

Head Bending and Twisting

Starting Position: Stand in stride position, place hands on the hips.

a. Place hands at the back of the head. Bend the head forward.
b. Press the right hand on the forehead. Push head backward.
c. Twist head to the right.
d. Twist head to the left.

Head Bending and Rotation

Starting Position: Stand in stride position, place hands on hips.

a. Bend the head forward and backward
b. Head twisting ( right/ left ) alternately
c. Head rotation, right to left.

Activity 1: Answer the following question in 3-5 sentences.

Why is simple conditioning exercises important to physical fitness?

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

NAME: ______________________________________ SCORE:

______
( 2nd QUARTER )
P.E 3 Lesson 1: LOCOMOTOR MOVEMENTS

* Locomotor movements are basic movements in which the body shift

from
one place to another or projects upward.
* These includes walking, running, hopping, skipping, jumping, leaping,
galloping, and sliding.
* Locomotor movements are essential skills for performing physical
activities.
They are primary movements on which complicated exercises are
founded.

Locomotor Movements:

1. Walking- stand with feet parallel and close together. Place arms at the
sides.
- Walk tall carrying the body with balance.
- Step with the right foot, right arm sways backward and left arm
forward.
- Arms and legs move freely alternately.
2. Running- Bend the hips slightly forward with chest kept up.
- Hip, knee, and ankle joints of the driving leg are fully extended.
- Arms swing slightly across the chest, with elbows bent to a 90
degrees angle.
- In a slow run, the body is in forward direction and upright
position.
- In a sprint, the trunk normally leans slightly forward.
3. Hopping- Bounce lightly on one foot and land on the same foot.
- Push arm sideward up and down to help the action and to
maintain balance.
- Knees and arms are relaxed.
4. Skipping- Spring on both feet lightly with alternate steps and hops.
- Swing arms freely at the sides.
5. Jumping- Swing arms backward and forward during the take-off.
- Flex the knees and hips after and take-off.
- Land lightly on your feet, supported by ankles and knees for
easy landing.
6. Leaping- Jump on one foot, making a long stride, and land on the
opposite
foot.
- The landing legs bends to absorb the force of the body on
touching the floor. Opposite arm and leg are extended
diagonally.
7. Galloping- Step one foot sideward, then cut with the other foot,
displacing it
and taking the weight of the body during the motion.
- Knees and arms are relaxed.
8. Sliding- Feet parallel and close together, slide right foot in a slant and
raise
arms sideways.
- Slide left foot close to the right foot.
 Walking Running Hopping
Skipping

Jumping Leaping Galloping Sliding

Activity 1: Answer the following questions in 3-5 sentences.

1. What did you feel in performing locomotor movements?

____________________________________________________________________________

____________________________________________________________________________

2. Were you able to do the locomotor movements correctly? How?

____________________________________________________________________________

____________________________________________________________________________

3. Which of the locomotor movements is the most difficult for you to

perform?
Why?
____________________________________________________________________________

____________________________________________________________________________

4. Which locomotor movements are done by people regularly?

____________________________________________________________________________

____________________________________________________________________________

5. How do locomotor movements help develop physical fitness?

____________________________________________________________________________
____________________________________________________________________________

NAME: ______________________________________ SCORE:

______
( 2nd QUARTER )
P.E 3 Lesson 2: BASIC BASKETBALL SKILLS

* Playing basketball is not just about having fun and scoring points. It
requires
basic skills to keep up with the mechanics of the sport. Self- discipline,
constant
training, and good health are the key elements to acquire the skills needed
in
playing basketball.
* Basic skills in basketball are necessary in playing the mechanics of the
game.
Self- discipline, constant training, and good health are the key elements to
acquire the basic basketball skills.

Basic Skills in Basketball

1. Passing – transferring the ball from one player to another, either from
stationary or moving position.
a. Two-hand chest pass b. Baseball pass c. Overhead
pass

2. Catching – It is done by extending out the hands and grasping the ball.
- the receiver should then gradually relax the arms to reduce
the
speed of the coming ball.
- The palm should face the direction from where the ball is
approaching.

3. Dribbling - It is done by bouncing the ball up and down.

- Dribbling is an important attacking skill. A good dribbler can
move
past a defender for an easy shot or set up a teammate for a
shot.
- A team’s point guard generally does most of the dribbling.
4. Shooting – It is done throwing the ball into the basket.
- Jump shot is the most common type of shot.
- The shooter jumps straight up and releases the ball quickly at
the
peak of the jump.
- The shot would then be difficult to block.

Activity 1: Answer the following question in 3-5 sentences.

How can basketball help develop physical fitness?

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

Activity 2: Look for some pictures of basketball players that you are
familiar
with or you can ask your uncle, brother or father for
some
information. Write something about the basketball
player and paste
it inside the box.
NAME: ______________________________________ SCORE:
______
( 2nd QUARTER )
P.E 3 Lesson 3: USING HAND INSTRUMENTS

* Doing the same physical exercises can be monotonous and boring. What
can
you do to make simple exercises more interesting?
* hand instruments like coconut shell, pompom, and wand can be used as
an
accompanying equipment in performing simple physical exercises.
* Using hand instruments puts variations in movements, making physical
exercises more fun and interesting to perform.
* Using hand instruments makes physical exercises more enjoyable and
interesting to perform. At the same time, it enhances physical skills by
promoting control of movements and good body coordination.

A. Movements with Coconut Shell B. Movements with

Pompoms

C. Movements with Wand

Activity 1: Perform the different exercises using hand instruments
with a partner
or individually. Make combinations of locomotor and
non- locomotor
movements. Select your own music.

Activity 2: Read and answer the following questions.

1. Did you enjoy doing simple physical exercises? Why?

___________________________________________________________________________

2. What other simple exercises can you do using different hand

instruments?

___________________________________________________________________________
NAME: ______________________________________ SCORE:
______
( 2nd QUARTER )
P.E 3 Lesson 4: LEAD UP GAMES

* Playing lead- up games is not only for fun. It also allows the players to
practice
their fundamental skills in different sports.

* Lead-up games are usually played to condition the body for strenuous
physical activities, such as track and field.

* In lead-up games, players get to develop their running, throwing, and

jumping skills. They serve as training exercises to help players perform
well in
the actual track and field events. Lead up games also help foster
cooperation and discipline among the players.

* Native games refer to the traditional recreations played in local cultures.

In our country, the native games are called Laro ng Lahi which held in
social
gatherings.
* These are fun games which reflect some unique customs and traits of the
Filipinos. Some of the popular Philippine native games are sipa, patintero,
kadang-kadang, and tumbang preso.

Activity 1: Answer the following questions in 2-3 sentences.

1. What is the importance of playing lead-up games in track and field?

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

2. How do native games help promote Filipino culture?

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____________________________________________________________________________

____________________________________________________________________________

3. What native games that you already tried to play? Did you enjoy the
game?

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