MOVEMENT ENHANCEMENT

FITT 1

PHYSICAL EDUCATION – PHYSICAL FITNESS

Physical education curriculum is designed to allow school pupils a full range of modern
opportunities, dozens of sports and hundreds of carefully reviewed drills and exercises. Physical
education curriculum is designed to allow students to aquatics, conditioning activities,
gymnastics, individual/dual sports, team sports, rhythms, and dance. Students are encouraged to
continue to explore those activities in which they have a primary interest by effectively
managing their community resources.

1987 PHILIPPINE CONSTITUTION

Article XIV: Section 19
Legal Bases for Physical Education

(1) The state shall promote physical education and encourage sports programs, league
competitions, and amateur sports, including training for international competitions, to foster self-
discipline, teamwork, and excellence for the development of a healthy and alert citizenry.

(2) All educational institutions shall undertake regular sports activities throughout the country in
cooperation with athletic clubs and other sectors.

PHYSICAL EDUCATION: A CONCERN FOR LIFE

BRIEF HISTORY AND DEVELOPMENT OF PHYSICAL EDUCATION

Primitive Times–
During primitive times, physical education has existed as a form of survival. Primitive
people hunt for their food and they fight against their enemies in order to survive. They move
according to their satisfaction, needs and necessity
Examples:
Hunting with animals
Fishing along the rivers
Engage in murder for protection
Dance and play

ANCIENT ORIENTAL COUNTRIES

Ancient China
; As early as 2698 B.C. form medicinal gymnastics was developed. The people felt that
the cause of their illness was their inactivity due to their sedentary life. They soon realized that a
kind of gymnastics could provide the activity for a cure of their illness. The “Kung-FU” was the
earliest of exercises recorded in history. This has been met with much enthusiasm by the present
generation in the Philippines after World War II.

India
 Page | 1

A great contribution of India to physical education is “yoga” which is composed of

exercises in posture and regulated breathing. Although this is a religious activity in India, it is
being accepted today as an important activity to discipline the mind and body because it involves
84 different positions.

GREECE
Sparta
The main objective of physical education was to contribute to a strong and powerful
army.

Athens, Greece
In the era of 600 to 700 B.C. with their quest for physical and intellectual perfection,
Athenians celebrated the beauty of the human form in dance, art, religious rites and athletics.
Physical education became a form of entertainment, thus the Olympic Games is created and held
in Gymnasia. Athenians honored the gods of Olympus, especially Zeus, with the first Olympic
games.
The individual life was not controlled and regulated as in Sparta, and he enjoyed
individual freedom. The objective of physical education was for physical perfection with
emphasis on the beauty of physique.
Laid the foundation for the present Olympic Games which were first held in 776 B.C. and
continued every four years thereafter.

GREEK PHILOSOPHERS CONTRIBUTED THE WORK OF PHYSICAL EDUCATION

Herodotus – recognized the use of physical education as an aid to medicine as early as the
fifth century.
Galen – stated that physical education is a part of hygiene and subordinate to medicine.
Hippocrates – proclaims the law of use and disuse of the parts of the body; the parts of
the body are strengthen through use, and disuse result in muscle atrophy or weakness
Socrates – gave emphasis on the importance in physical education in attaining health in
order to achieve one’s purposes in line. Grave mistakes caused by poor decisions can be result of
poor health
Plato – considered gymnastics and music as the two most important subjects in the
curriculum.
Aristotle – recognized the close interrelationship of the body and soul, and the mental
faculties can be affected by poor health. He also prescribes progression of exercises; excessive or
deficient exercises can result in harm to the body.
Xenophon – thought of physical education as important in terms of the military, and the
essential to success in life is soundness of the mind and body.

Dark Ages
Two major movements grew out which swept all over Europe, asceticism and
scholasticism. These movements affected tremendously physical education Christianity grew and
thrived in this period with the ascetic belief that one can attain high spiritual level through
solitude, mortification of the flesh, and devotional contemplation. These people did not believe
in worldly pleasures but this should be a means of preparing for the next world. The body should
 Page | 2

be tortured and not improved because the body is evil. A Christian emperor, Theodosius,
abolished the Olympic game in 394 A.D. because these were believed as being pagan.
Scholasticism had the belief that the most essential items in one’s education facts that the
key to a successful life is the development of the mental or intellectual powers.

America
Tennis was introduced in 1874
Basketball was invented by James Naismith.
Byzantine Christianity
Christian influence brought the denial of physical activity for anything other than manual
labor. Christian saw sports and physical play as immoral, and in 394 they halted the Olympic
Games.

During 1700’s
P.E developed significantly as it was promoted to the masses. It was during that century when
P.E was regarded as a social activity. A series of gymnastics apparatuses was also developed

German and Swedish Physical Education

During 1800’s P.E. found its way into formal schools in Germany, Sweden, United
Kingdom and America. German and Swedish programs emphasized gymnastics and exercise
routines.

1900’s
The most significant development was the large-scale provision of P.E programs for girls
and people with disabilities.

Philippines
Cockfighting is an ancient sport in the Philippines

PHYSICAL EDUCATION

Refers to an important segment of general education which aims to contribute to the total
development of the learner through participation in selected vigorous activities. It is an
education through movement.

According to Andin (1988):

Physical education is an integral part of the educational program designed to promote the
optimum development of the individual physically, socially, emotionally, and mentally
through total body movements in the performance of properly selected physical activities.

OBJECTIVES OF PHYSICAL EDUCATION

Physical Development
Selected physical education activities develop and maintain good health and high level of
fitness. Engaging in physical activities will lead to individual’s growth and development.

Social Development
 Page | 3

Engaging in selected physical education activities develops the desirable traits needed for
the adjustment in the society. Social traits: friendliness, cooperation, sportsmanship,
leadership, honesty in-group competition, and respect for the rights of others.

Emotional Development
It offers the opportunity for self-expression and emotional mastery. Participating in
varied physical activities enables one to acquire pleasant attitudes, desirable habits,
appreciation and values.
Emotional traits: self-confidence, self-reliance, self-control, courage and determination.

Mental Development

The focus is on the acquisition of knowledge and understanding ability to analyze body
movements and skills, evaluate game situations, and make important decisions

THE PHYSICAL EDUCATION PROGRAM

Regular class program (instructional in nature)

1. Core Activities: the main activities, which are introduced to carry out the objectives
of the program.
2. Related Activities: the co-curricular activities, which are scheduled to enrich the learning
experiences of the children.
 Page | 4

3. Adaptive Activities: specially designed or selected activities for those learners who
deviate from the normal children.

Extra Class Program (Recreational In Nature)

1. Intramurals: competitions of teams within the same school.

2. Extramural: competitions of teams from different schools.
3. Field Mass Demonstration: a kind of activity where most if not all the children in the
school takes part for the purpose of informing the public of the activities in physical
education.
4. Exhibition Groups: specially trained children for performance on certain occasions.

PHYSICAL FITNESS

Is the ability to carry out task with vigor and alertness without undue fatigue and with
ample energy to enjoy leisure time pursuits and to meet unusual situation and unforeseen
emergencies? (Clark, 1976; Safrit 1981)

Physical fitness is a set of physical attributes that allows the body to respond or adapt to
the demands and stress of physical effort. (fahey, Thomas D. et. Al. 2005).

Fitness is a ability to carry out the daily tasks efficiency with enough physical capacity to
cope with the physical needs of life (Scully, 1994). Fitness is a state of body that helps develop a
more positive and dynamic attitude to life and is likely to affect most phases of human existence.

Another of fitness is an ability to live a healthy, satisfying and useful life. When we say
“good life” the individual satisfies his basic needs as physical well being, love, affection,
security and self-respect.

IMPORTANCE OF FITNESS

1. The individual accomplishes his work with a minimum of stress

2. A physically active individual has the capacity to learn a variety of vigorous recreational
pursuits.
3. Good physical health contributes to self-confidence and poise`
4. It gives the person a feeling of security
5. It enables the individual to mingle with people at work and play with satisfaction.

ASPECTS OF FITNESS
Physical Fitness: is the ability of an individual to perform his daily task without undue
fatigue. People, who are physically fit look better, feel better and possess good
health necessary for a happy and full life.

Social Fitness: is the ability to socialize with different types of people with concern for
others.

Emotional Fitness: is the ability of an individual to control his emotions or feeling in any
situations that he may encounter.
 Page | 5

Mental Fitness: ability to cope with the common problems of everyday living.

Total Fitness is the capacity to combine all of these aspects to achieve optimal quality
life, good nutrition, good dental health and ample relaxation and sleep are important to a
total fitness.

COMPONENTS OF PHYSICAL FITNESS

Health- related components– These are the factors that affect the health and well – being of a
person. It is a concerned with fitness training program.

1. Cardio respiratory endurance – The ability of the lungs and heart to

take in transport adequate amount of oxygen to the working muscles
allowing activities that involves large muscle masses to be performed
over long period of time.
2. Muscular endurance – The ability to sustain repeated application of
force at low moderate intensities over extended intervals of time. It
requires some degree of prolonged muscular exertion.
3. Muscular strength – The ability of the muscles to produce force at
high intensities over short intervals of time. Muscular strength is a
capacity of muscle to exert maximal force against resistance.
4. Flexibility – The ability to move muscles and joints through a full
range of motion. It is ability to bend, stretch and twist joint easily.
5. Body Composition – refers to the relative amount of muscle, fat, bone,
and other vital parts of the body. A person's total body weight may not
change overtime. Body composition is important to consider in
maintaining health and manage weight.

BODY TYPES
1. Endomorph: having round and curvaceous body, high body fat.
2. Mesomorph: having large bones.
3. Ectomorph: having lean and slender body.

Skills-related components – These are the factors, which are often the focus of sports training
program.

1. Agility – The ability to make sudden change in direction or position in

space with quickness and lightness of movement
2. Balance – The ability of an individual to control; organic equipment,
neuromuscular; It is also a state of equilibrium,
3. Coordination – The ability of one of the more parts of the body to
move in harmony with other parts of the body; ability to use the senses
together with body parts in performing tasks smoothly and accurately.
4. Speed – the ability of an individual to make successive movement of
the same kind in the shortest possible time.
5. Power - the ability to release maximum force in the shortest period of
time.
 Page | 6

6. Reaction time- the length of time an individual to initiates a response

to specific stimuli

POSTURE
The position in which the body is held against gravity, while standing, sitting, or
lying down. Correct posture is the proper alignment .An individual needs to assess the alignment
of the body parts with other segments of the body before engaging in any fitness program
activities. Correct Posture: proper alignment of body segments in relation to different body
positions.

Curves of a Healthy Back

1. Cervical curve- a slight forward curve in the neck.

2. Thoracic curve - a slight backward curve in the upper back.
3. Lumbar curve - a slight forward curve in the lower back.

Postural Deviations

A number of postural deviations are common among students in the school setting.

1. Forward Head - is characterized by the head and neck extended forward.

2. Round shoulder- scapulae are abducted and shoulder are forward oriented.
3. Round Back – B is characterized by an increased curve in the back region extending
from the lumbar to the upper portion of the back.
4. Kyphosis – over curve of thoracic vertebrae, combination of the flat chest round shoulder
s and forward head.
5. Lordosis – Over curve of the lumbar vertebrae.
6. Kypholordosis-increase lumbar vertebrae.
7. Scoliosis - is the lateral curvature of the vertebral column.
8. Winged scapulae -is the characterized by prominence in the vertebral borders of the
scapulae.
9. Pes planus -is a decreases longitudinal arch of the foot.
10. Genu varum or bowlegs -is a deformity of the lower extremity wherein the knees are
separated when the feet are joined together.
11. Genu valgum or knock-knees - is observed when the knees are drawn together and the
feet are separated.

Benefits of good posture:

1. It promotes movement efficiency and endurance

2. It contributes t an overall feeling of well-being
3. It contributes to good appearance, project poise, confidence and dignity
4. Good posture is also good prevention

Effects of poor posture:

1. It causes improper alignment of the bone

2. Muscles, joints, and ligaments are prone to strain.
3. May cause fatigue and muscle pain.
 Page | 7

4. Can affect position and function of the vital organs, particularly those in the abdominal
region.

Postural Deviations are influenced by a number of factors:

1. Poor nutrition
2. Occupational Habits
3. Congenital deformities
4. Lack of physical exercises
5. Improper routinary posture
6. Poor daily habits

ACTIVITIES IN THE P.E PROGRAM

Developmental Activities
The basic type of activities that contribute to the normal growth of the individual and
enhance the development of skills.

1. Perceptual Motor Activities: it pertains to the development of the neuron (mind),

muscular (muscle), coordination that helps the child manage his body.
 Page | 8

2. Posture and Body Mechanics:

a. Correct posture is the proper alignment of body segments in relation to different body
positions.
b. Body mechanics it is a body exercises or movement that are intended to improve one’s
posture, stamina and poise.

3. Basic Movement Skills:

Locomotors Movements – moving from one place to another.

Examples:
Walk – A series of steps by transferring the weight of the body from one foot to
another.
Run- It is a series of steps in a successive motion without break or intervention.
Hop- To spring or move with light bounding skips in one foot but land in the
same foot.
Skip-to moves along by hopping lightly on first one foot and then other foot.
Leap - to move by spring lightly in one foot and land in the other foot.
Slide- To move over surface while maintaining smooth continues contact in the
floor.
Gallop - a movement of mode of running particularly by a horse, by lifting
alternatively the feet in successive leaps or bounds.

Non-Locomotors Movements - movement that can be done in one place to another place.
Examples
Twisting – the rotation of selected body part around its long axis.
Bending – moving a joint
Swaying – fluidly and gradually shifting the center of gravity from the center of
gravity
Turning- rotating the body along the long axis
Swinging- rhythmical, smooth motion of the body part resembling a pendulum.

Simple Games - refers to games that are easy to organize.

Rhythmic Activities - activities with regards to music or any accompaniment

Gymnastics - it is a systematic body exercise, which is based on scientific principles.

Sport-type Games - also called lead-up games.

Athletic Sports:
Team Sports,
Individual-Dual Sports,
Track And Field Events,
Swimming
 Page | 9

PHILIPPINE PHYSICAL FITNESS TEST

Designed to determine and identify the physical fitness level and deficiencies of an
individual. It also enables the individual to set goal in order o achieve a higher level of fitness
and to discover potential athletes.
Tests are conducted twice, a pre-test (initial test) and post-test. Pre-test is usually
conducted at the beginning of the classes, and post-test are done at the end of the semester.
The results of the test are used as guide for the students, for their training and to motivate
them to develop and maintain optimum performance.

TEST ITEMS COMPONENT BEING

MEASURED
Standing Long Jump Leg power
Curl – ups Abdominal strength and Speed
50 M sprint Speed
Push ups Arm strength and endurance
Shuttle Run Agility
Sit and Reach Flexibility
1000 M run Cardio – respiratory endurance

Improvement of Cardioresperatory Strenght and Endurance through Aerobic exercises

Set of Goals
At the end of the lesson, you are expected to:
● Identify the rigin of aerobics
● Appriciate the value of aaerobics in one’s life
● Participate actively I the given activitities
Introduction
Any regular activity is a form of aerobics although sometimes many are unaware of it.
Simple walking , running, bicycling and swimming are some example of an aerobic reeutine. In
thid lesson you willl learn the aerobics, and its classificattion , and its importantto one health.

History of Aerobic
DR. Kenneth H. Cooper, aphysician at san Antonio airforce Hospital in texas, devised
from the exercise s that helped to prevent coronary artery diseases . he called this a system of
aerobics. These exercises were initially invented for austronauts who were carefully montored
pulse rate and oxygen consumption
 Page | 10

Later, it was observe hat this kind of exercise were also useful for most individuals, then
different forms of aerobics such as dance , aerobics, steps aerobics, water aerobics come out.
Cooper (1968) published aerobics wich discussed scientific exercise programs through
running, walking, swimming and bicycling. The publication of the book was timely successfully
educating the americans the ill effect of sedentary lifestyle brought about by the comfort of the
technology Moreover, Cooper educated the people of the benefit of aerobics
After a two decades , aerobic dance and exercise in various forms spread throughout the
united state and in other countries the number of aerobic participants in UNITED STATE along
grew fo the estimated six million in1978 to twenty two million in1987.
In 1983, Howard and Karen Swartz rganizwd sxport fitness international(SFI) to oversee
a knew competitive sport. They developed Sport Aerobics.
The first world championship were held at San Diego inMarch 1990. Participated
atghletes from fifteen countries.
Sport Aerobics competition originally featured in four categories, indivudual male,
individual female, mixed pairs, and trio. In 2002, the competition included for groups of six
athletes . Compeitors are judged on a one minute and 45 second routine done with music. Judges
are two criteria – artistic merit and technical merit with a maximun of 10 points each.
The Federation Internationale gymnastique formally adapted sport aerobics as a gymnstic
discipline in 1996 after the first world championship. Inj 1995.

TYPES OF AEROBICS
1. Low impact Aerobics
This type of aerobics mostly suitable for individuals suffering from
osteoporosis, back and weight problem and diabetic. Elder can also performed
low impact aerobics. This type of aerobics are movements involving large muscle
groups used in continous rhythmic activity in which at least one foot contact the
floorat all time . it is execellent way to begin exercise program for those who have
not exercised for some time who want to get ease from aerobic program.
2. Water/Aqua aerobics
This include a variety of different body movements performed in the
water. Aqua aerobics starts with a very simple exercises and moves onto more
advance reutines just like a regular aerobics. As water aerobics program become
more advanced, these incorporate more intricate dance and calisthenics
movements. It is supervised by a fitness instructor and it may be done with or
without music.
3. Steps Aerobics

Steps aerobics involves stepping up and down on an elevated platform

rhytmically or to certain beat. This type of aerobic does not only help an
individual to burn calories but also boost heart health by raising the good
 Page | 11

cholesterol which prevents hardening of ratery walls. Many studies sho that there
is a significant decrease in bad cholesterol levels in individuals participating in
steps aerobics class or dance aerobics as compared to sedentary individuals.

4. Dance Aerobics
Ballet, country line dancing, salsa and hip-hop among many others inspire
dance aerobics. It is essentially an hour’s workout set to music. It begins in 5 to
10 minute warm –ups and streching follwed by 20-30 mintute target heart range
dance and 20 minute muscle strechng floor program known as body sculpting, it
ends with a 5-10 minute cool –down follwed by more strehing .it is typically held
about three to four minutes aweek.
5. Sports Aerobics

Code of points (2001-2004) defines sport aerobics as the abiliy to

performed continous complex and high intensity movement patterns with music
which originatedfrom the traditional dance aerobic dance. The routine must
demeonstratre continous movement, flexibility, strenght and ultalization of the
seven basic steps with a high degree of perfectly executed elemts of difficulty.
Sport Aerobics is a recreational and competitive , sports that invloves performing
agile movement patterns to fast pace music . it is sport that is less strenous than
gymnastics but it has fun and artictic quality of aerobics.

BENEFITS OF DANCE AEROBICS

Walking,running, hiking,bicycling,swimming, cross country, skiing, stair
climbing,rowing,aerobic dancing are some forms of aerbic which are indeed beneficial to
peopl’es heath. Some of the benefits are listed below :
❖ Helped to strenghtn the heart and lungs which to result better expulsion of waste
materials such as carbon dioxide.
❖ Increases blood stroke volume of the heart.
❖ Promotes ifficient use of the oxygen to the burn fat effectively
❖ Strengthens the defense system, lower blood pressure and helps in reducing the risks of
diabetes and other life threatining diseases.
❖ Increases good cholesterol, and decreases bad cholesteroland maintains promotes faster
recovery from any sort of ilness.
❖ Maintains a physically fit body.
 Page | 12

References:
Andin, Carmen T. The Teaching of Physical Education in the philippine School
Manila:Rex Bookstore, 1980.

Oyco, Virginia P. Physical Fitness for College Freshmen. Manila:Rex Bookstore 2000
Fahey, Thomas D. et. Al Fit Well: Core Concepts and Labs in Physical Fitness and Wellness 6th
edition. New York McGraw Hill, 2005.
Siedentop, Daryl. Introduction to Physical Education, Fitness and Sport 5th edition. New York:
McGraw Hill, 2001.
Physical and Fitness and Gymnastic : Nenita j. Dimapilis, MAT, Lorna a. Especo, MAT,Maria
Luise g. Isip. Mat, Marifel R. Muli, MAED