PATH FIT 1 Module 1 Final NEW Format PDF

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Path Fit 1 – Movement Enhancement, SY 1st Sem 2021-202 2Hi 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 physica...

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PHYSICAL EDUCATION

Module 1 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 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 Path Fit 1 – Movement Enhancement, SY 1st Sem 2021-2022

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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

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nurture sportsmanship in all aspects of competition

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widen each student’s sporting experience and enjoyment create a passion for active recreation and sport

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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 selfdiscipline, effective teamwork, and the ability to remain calm under stress.

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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 Path Fit 1 – Movement Enhancement, SY 1st Sem 2021-2022

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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 Standing Long Jump Bent-Knee Curl-Ups 50 Meter Sprint Regular Push-Ups (Males) Knee Push-Ups (Females) Shuttle Run Sit and Reach 1000 Meter Run Three Minute Step Test

PHYSICAL FITNESS COMPONENTS BEING TESTED Leg strength and power Abdominal Strength and Endurance Speed Arm Strength and Endurance Arm Strength and Endurance Agility Trunk Flexibility Cardio-respiratory Endurance 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 p...