Bachelor of Elementary Education

BEED
LEARNING MODULE
Subject Code: PATHFIT 1

Subject Description: MOVEMENT COMPETENCY TRAINING

Term: 1st Semester,AY 2024-2025

I. Learning Objectives:

 Define physical education and interpret its meaning in relation to life situation.
 Analyze fitness as the major goal of physical education.
 Discuss the general objectives of PE as a part of educational system and its legal bases.
 State the purposes of Physical Education in a developing country.
 Acquire physical knowledge and skills necessary to demonstrate adequate movement in
performing and health enhancing fitness.
 Define and explain Physical Fitness
 Differentiate the components/concepts of Physical Fitness
 Discuss the benefits derived in executing the Physical Fitness Test
 Build and sustain mental and physical stamina and cultivate healthy mental and physical
habits.
 Understand the concept of Non-Locomotor and locomotor movements;
 Cite the importance of Non Locomotor and locomotor movements

II. 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
 Understand how to assess the physical fitness of an individual
 Properly execute the core stability and loco motor skills with lightness and quickness of
movements.
 Acquire physical knowledge and skills necessary to demonstrate adequate movement in
performing and health enhancing fitness.
 Relate the connections between skeletal systems and sports.
 Display respect and courtesy.
 Show eagerness to learn and learn more on how to improve and maintain ones physical
fitness and health.
III. Learning Resources:
Physical Activity Towards health and Fitness- Published by: MindShapers Co., Inc. 2021
Physical Activity Towards health and Fitness- Published by: MindShapers Co., Inc. 2023
IV. Task to Complete
 Activities
 Quizzes
 Performance Task
 Examination

V. Content Items

LET US EXPLORE

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

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 its 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.

Our aims are 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

 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.

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 posses one without the other.Many people who are
medically sound may also weak and unable to endure strenuous physical
exertion.They are descried 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.

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
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 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
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.

SCORING:Physical Efficiency Index(PEI)

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 m 2 is their
height in metres squared.A BMI of 25.0 or more is overweight,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– 30.0-
1 34.9
Obese class- 35.0-
2 39.9
Obese class- ≥40
3
 6’6’’ 6’6’’
(1.98 m) (1.98 m)

260 lbs (118 kg)

BMI=118÷(1.98 x 1.98)
BMI=118÷3.92
BMI=30.10
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
theArmy 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.
Most fitness specialists will use one or more screening tools to help
determine your baseline health.This may include
obtainingvital signmeasurementssuch as your
height,weight,resting heart rate(RHR),and resting blood
pressure(RBP).
Many trainers will also use aphysical 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 compositiondescribes 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 composition.

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 endurancetesting,by
comparison,measures the length of time a muscle group can
contract and release before it fatigues.
The exercises used include thepush-up testandcore strength and
stabilitytest.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 theflexibilityof 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
Balanc
e
Coordi
nation
Power
Reacti
on
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.
VI.

ASSESSMENT

Something new I learned from the lesson

is ….

Something I have to remember is/are

…..

LET US ASSESS

1. Perform the Physical Fitness Battery Test.

2. Perform conditioning exercises for physical fitness test.

VII.

REFERENCES
Physical Activity Towards health and Fitness- Published by: MindShapers Co., Inc. 2021
Physical Activity Towards health and Fitness- Published by: MindShapers Co., Inc. 2023

Prepared by:

Justmin Delos Santos-Malicdem, LPT, MAEd

Instructor I

Noted by:

Jesusa T. Alguno, LPT, MAEd.

Dean, Education Department’

Approved by:

Macrina B. Cajala, Ed.D, DBA

College President