OVERVIEW

Hi class! Did you know that “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.

LEARNING OUTCOMES

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

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.”
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 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.”

HEALTH AND FITNESS

Do you know the

difference between Fitnes and
s
Health?
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.

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

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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

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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

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 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.
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
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 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
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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

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  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.
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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
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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
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  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
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 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 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 – 1 30.0-34.9
Obese class - 2 35.0-39.9
Obese class - 3 ≥40

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 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 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.
Most fitness specialists will use one or more screening tools to help determine
your baseline health. This may include obtaining vital sign
measurements such as your height, weight, resting heart rate (RHR), and
resting blood pressure (RBP).
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

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 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
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 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.
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 LET US WRAP UP

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.

ANSWER KEY

REFERENCES

Piamonte, RM, et al (2002) Physical Fitness for College Freshmen

Claravall, D. (2018) PE 1 Movement Enhancement. Mindshaper co. Inc

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