UNIT I.

I. TOPIC

A. Physical Education

II. LEARNING OUTCOMES

Interpreted the meaning of Physical Education and identified its relevance to wellness : development as well as to their course.
Explained the legal bases of PE
Identified the importance of Physical Education.
Enumerate the components of Physical fitness

III. LEARNING RESOURCES

Module 1 - Module 1 THE LEGAL BASES OF PHYSICAL EDUCATION Intended Learning Outcome: At the end of - Studocu
Physical Education - Education Bureau (edb.gov.hk)
Physical Fitness and Its Components - Physiopedia (physio-pedia.com)
Global recommendations on physical activity for health (isca-web.org)

IV. INTRODUCTION

Physical education (PE) is more than just playing sports or exercising; it’s about building a strong foundation for lifelong health and well-being. Through physical activities, students not only improve their strength, flexibility, and coordination but also learn valuable life skills such as teamwork, discipline, and resilience. In PE, we explore various movements and skills that help our bodies grow stronger, stay active, and stay healthy. Whether it’s mastering a sport, learning new fitness techniques, or discovering the importance of good posture and flexibility, physical education teaches us how to take care of our bodies, set goals, and challenge ourselves.

V. BODY

THE LEGAL BASES OF PHYSICAL EDUCATION

Physical Education’s is important such makes it legally compulsory in most cultures, to develop character, promotes a healthy lifestyle, sets a person up for a happy and productive youth life.

1987 Philippine Constitution

The 1987 Constitution is the utmost symbol of Philippine statehood. It is the central institution in our political system. However, given the ignorance and indifference to our Constitution Day unraveled by my informal survey, it appears that the “democratic principles” and the “noble and lofty ideals” enshrined in this sublime document are not yet properly instilled in our hearts and minds. Of course, there are other more telling proofs which show that the constitutional spirit has yet to be infused in our political consciousness.

Article 1 of the International Charter of Physical Education 1, Interdisciplinary Regional Meeting of Experts on Physical Education, UNESCO, Brisbane, Australia, 1982. States that: “The practice of Physical Education and Sports is Fundamental rights for all”. This right should not be treated as different in principle from the right to the adequate food, shelter and medical care.

As stated in Article XIV, Section 19, 1987 Constitution of the Republic of the Philippines, provides; “The state shall promote Physical Education and encourage sports program, league competition, 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 institution shall undertake regular sport activities throughout the country and in cooperation with athletic club and other sectors.”

In the Filipino people develop a teaching system for Physical Education. And all public and private school used this teaching system to improve physical fitness, self-discipline, strengthened peer relationship, and improvement of self-esteem and confidence of a person.

Basic Physical Education in College the services Physical Education refers to the four subjects given in the freshmen and sophomores in the first four semester of their college work as stipulated in the DECS Order No. 58, series of 1990. Cariaga (2016) Stated this declaration was made for the first time in the history a year dedicated to the promulgation of sport and physical education worldwide, with particular emphasis on men and women; also created sport and development goals conjunction with Millennium Development Goal. The first official inclusion of sport and physical activity as part of human rights was published in the 1978 International Charter of Physical Education and Sports as part of the United Nations Educational, Scientific and Cultural Organization (UNESCO). “One of the essential conditions for the effective exercise of the human rights is that everyone should be free to develop and preserve his or her physical, intellectual and moral powers, and that access to physical education and sport should consequently be assured and guaranteed for all human beings.

PHYSICAL EDUCATION "EDUCATION THROUGH THE PHYSICAL"

It aims to develop students' physical competence and knowledge of movement and safety, and their ability to use these to perform in a wide range of activities associated with the development of an active and healthy lifestyle. It also develops students’ confidence and generic skills, especially those of collaboration, communication, creativity, critical thinking and aesthetic appreciation. These, together with the nurturing of positive values and attitudes in PE, provide a good foundation for students’ lifelong and life-wide learning.

B. PHYSICAL FITNESS

Physical fitness is a set of attributes that are either health- or skill-related. Being physically fit has been defined as "the ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies”. The degree to which people have these attributes can be measured with specific tests. Physical fitness measures are closely allied with disease prevention and health promotion; thus, it is common and appropriate to measure components of physical fitness before preventive and rehabilitative programs. Physical fitness can be modified through regular physical activity and exercise. Physical fitness components have been shown to have a significant positive relationship with enhanced outcomes in physical activity, including sports participation.

PHYSICAL FITNESS AND ITS COMPONENTS

Physical activity is defined as any bodily movement produced by skeletal muscles that results in energy expenditure. The energy expenditure can be measured in kilocalories. Physical activity in daily life can be categorized into occupational, sports, conditioning, household, or other activities.

Exercise is a subset of physical activity that is planned, structured, and repetitive and has as a final or an intermediate objective the improvement or maintenance of physical fitness.

Components of Physical Fitness

Physical fitness can be broadly divided into Metabolic fitness, Health- related and Skill-related.

Metabolic Fitness It depicts the physiological systems' state of health when they are at rest.

Blood pressure- It involves indirect measuring the effectiveness of the heartbeat, adequacy of blood volume and presence of any obstruction to vascular flow using sphygmomanometer and a stethoscope. Normal BP is 120/80
Pulse rate - It is the number of throbbing sensations felt over a peripheral artery when the heart beats. Normal ranges from 60 to 100 pulses per min.
Blood insulin - Insulin test measures blood samples for the amount circulating insulin, responsible for blood glucose usage by surrounding tissue. Normal values are 5 to 20µm/mL while fasting. Lower than normal suggest Type 1 diabetes and above normal level suggests Type 2 diabetes.

Health-related

Good health has a strong relationship with health-related components of physical fitness because it determines the ability of an individual to perform daily activities with vigor and demonstrate the capacities associated with low risk of premature development of the hypokinetic diseases. It is also known as physiological fitness.

The main aims of health-related fitness testing are:

Educating clients about their present health-related fitness status in relationship to standard age and sex- matched normative values
Providing data that are helpful for making clinical decision while prescribing exercises to address all fitness components
Collecting baseline and follow up data that allow evaluation of progress by exercise program participants
Motivating participants by establishing SMART goals
Stratifying cardiovascular risk

The components of health-related fitness include body composition, muscular endurance, muscular strength, cardiovascular endurance and flexibility

Skill-related

It is also known as performance-related fitness components. It is associated with athletic competition but should be considered in the overall fitness of all individuals. These components are pertaining with the athletic ability of an individual. There are 6 components of physical fitness: balance, coordination, agility, speed, power, and reaction time.

Agility is your ability to move your body quickly and easily. This also includes your ability to change directions and still maintain your balance, such as when you’re running. Some sports that often require you to have high levels of agility include football, soccer, basketball, and volleyball.

Examples of agility:

Stepping aside quickly to avoid running into someone
Quickly maneuvering a snowboard or surfboard to avoid an obstacle
Stopping and changing directions to avoid getting the ball stolen from you

Exercises to improve agility:

Side Shuffle: Stand in front of a box that’s around 18 in (45.7 cm) tall and jump on to it, landing on both feet. Jump back down, then immediately jump back up. Do 3 sets of 10 reps.

2. Speed is your ability to move fast and perform a certain movement in a short amount of time. There are many kinds of speed you might focus on depending on what sport you play or what activity you want to do, such as running speed, swimming speed, and hand or foot speed.

Examples of speed:

Running fast to catch a baseball
Swinging a tennis racket quickly to hit the ball
Jumping up quickly to hit the basketball during tipoff

Exercises to improve speed:

Sprinting: Run as fast as you can for a short interval, rest until your heart rate goes back down, then repeat. Intervals can range anywhere from 40 to 400 m (131 to 1,312 ft) depending on your goal.

3. Balance - Having good balance means being able to maintain your center of gravity when moving or standing still. This is also your ability to exert control over the various parts of your body and their movements. Balance is key not only in sports but also in everyday life, such as when you walk or sit. It’s also an important skill for older people to maintain to prevent falls.

Examples of balance:

Being able to walk in a straight line without veering to the side
Standing up from sitting in a chair without using your hands for support
Landing on both feet after jumping

Exercises to improve balance:

Yoga: Doing yoga improves your balance by having you hold certain poses for extended periods of time. Yoga also improves your flexibility, which is crucial in strengthening balance.

4. Coordination - This is your ability to pull off multiple maneuvers at once. This includes hand-eye coordination, or the ability to do activities that require you to use your hands and eyes simultaneously. This skill is important in a lot of sports where you usually have to coordinate running, catching, throwing, and other movements all at once.

Examples of coordination:

Catching a frisbee while running
Dribbling a ball while moving
Jumping and hitting a ball

Exercises to improve coordination:

Jump rope: Doing jump rope is a good exercise to improve the coordination between your eyes, hands, and feet.

5. Power - This is the amount of force your body is able to exert when you perform a certain movement. Many people think of power as a combination of strength and speed since it’s usually defined within fitness as the ability to overcome resistance in the shortest amount of time.

Examples of power:

Doing the shot put in track and field
Jumping vertically to hit a volleyball
Throwing a baseball at a high speed

Exercises to improve power:

Weight training: Lift dumbbells, use weight machines, or add weights when you do things like squats, burpees, or pushups to create resistance and increase your power.

6. Reaction time - Your reaction time is the amount of time it takes for your body to recognize an outside stimulus and react to it through some kind of movement. This is an important skill to develop not only for sports but also for everyday occurrences.

Examples of reaction time:

Catching a ball when someone throws it to you suddenly
Swerving out of the way when something suddenly appears in your path
Sprinting as soon as you hear the start pistol in a race

Exercises to improve reaction time:

Goal-keeping: Stand in front of a soccer goal and have others try to kick or roll a ball into the goal. React quickly to stop the ball from going into the goal

Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. It is a tool that healthcare providers use to estimate the amount of body fat by using your height and weight measurements. It can help assess risk factors for certain health conditions.

In most people, BMI correlates to body fat — the higher the number, the more body fat you may have — but it’s not accurate in some cases. BMI alone doesn’t diagnose health. Healthcare providers use BMI and other tools and tests to assess someone’s health status and risks.

Body Mass Index Table

The Body Mass Index (BMI) is used to classify different weight types. Here are the BMI ranges for adults:

Underweight: Less than 18.5
Optimum range: 18.5 to 24.9
Overweight: 25 to 29.9
Obesity: 30 or higher.

How do I calculate my BMI?

You can calculate BMI yourself with these steps:

Multiply your weight in pounds by 703.
Divide that answer by your height in inches (there are 12 inches in 1 foot).
Divide that answer by your height in inches again.
For example, a person who weighs 180 lbs. and is 5 feet and 5 inches tall (65 inches total) would calculate their BMI in the following way:

180 x 703 = 126,540

126,540 / 65 = 1,946.769

1,946.769 / 65 = 29.95

Their BMI would be 29.9. (Over

VI. SUMMARY/CONCLUSION

Physical Education is not just about playing games or exercising – it’s about understanding how to take care of your body and mind through physical activity. By developing basic movement skills, staying active, and practicing teamwork and sportsmanship, you can lead a healthier and more active lifestyle. Always remember that staying fit is a lifelong journey, and every step you take brings you closer to a healthier version of yourself.

VII. LEARNING ACTIVITIES/EXERCISES

Calculate your body mass index (BMI) and compare it with the categories and ranges recommended by the WHO and CDC.

VIII. ASSESSMENT

Submit a reflection paper explaining the importance of Physical Education in our daily life.

UNIT II. BASIC BODY POSITIONS

I. TOPIC

Basic Body Positions

II. LEARNING OUTCOMES

Identify the basic body positions where most exercises begin.
Execute the different body positions where most exercise begin.
Create exercise from the basic positions.

III. LEARNING RESOURCES

Videos demonstrating each basic body position.
Interactive e-module for self-paced learning.
Basic Position Where Most Exercises Begin | PDF | Anatomical Terms of Motion | Hand (scribd.com)

IV. INTRODUCTION

Understanding basic body positions is fundamental in physical education and various physical activities. These positions form the foundation for more complex movements and exercises, ensuring proper form, balance, and stability. By mastering basic body positions, individuals can improve their overall physical performance, reduce the risk of injury, and enhance their coordination and control. These positions, such as standing, sitting, lying, kneeling, and squatting, are essential for athletes, fitness enthusiasts, and anyone looking to maintain a healthy and active lifestyle. Learning and practicing these basic body positions is the first step towards achieving more advanced physical skills and movements.

V. BODY

BASIC BODY POSITION - refer to fundamental postures that are essential for various physical activities and exercises. These positions serve as the foundation for more complex movements and help maintain balance, stability, and proper form. The key basic body positions include:

A. STANDING POSITION

FEET TOGETHER

The feet are about one inch apart, toes pointed forward, arms at sides

2. STRIDE STANDING POSITION

The feet are about 12 or more inches apart, weight on both feet; toes pointed slightly outward; toes pointed slightly outward, hands-on hips.

3. HALF KNEE BEND

Bend one knee, the other leg straight: weight on both feet, hands on hips. Note: The knees and toes should be in line.

4. SQUAT POSITION

Bend knees about 45° angle; feet flat on the floor, hands on hips.

5. LUNGE POSITION

Bend one knee, the other leg straight; weight on both feet, hands on hips. Note: The knees and toes should be in line.

B. SITTING POSITION

LONG SITTING

The legs and toes are extended forward

2. LONG SITTING POSITION

The legs and torso are extended forward

3. STRIDE SITTING

Legs are stride position, body straight, hands on thigh

4. SIDE SITTING

Bend right (left) leg in front of the body; other leg extended sideward right (left), body is straight, hands on thigh

5. HURDLE SITTING

Sitting in buttocks, bend right leg at back about 90 degree angle, the other leg extended diagonally forward

6. HEELS SIT

From kneeling position, sit on the heels of the feet, toes pointed. Hands on hips

7. CROSS SITTING

With feet resting underneath the knees or calves (in the manner that children commonly learn to sit “Indian style” on the floor).

8. FROG SITTING

wrists directly behind the shoulders and the legs aligned over the hips. Breathe out and lower your forearms to the ground while keeping the shoulder-distance elbow position.

9. HOOK SITTING

Bend both knees close to the body; the body is straight; hands on shin of the legs

10. TUCK SITTING

Bend knees close to the body; round the back so that forehead and knees are in contact, hold shin of the legs

C. LYING POSITION

BACK OR SUPINE LYING POSITION

The body is well extended; back contact with the floor; arms overhead

FRONT OR PRONE LYING

The body is well extended; the front parts of the body in contact with the floor; arms forward

SIDE LYING

The body is well-extended; the right (left) side of the body in contact with the floor; arm in contact with the floor placed upward, top arm placed across the chest, hands on floor close to chest

HOOK LYING

From a back lying position, bend both knees, feet flat the floor; arms overhead

D. ARM SUPPORT POSITION

Supine or Back Arm Support

from a long rest sitting position, lift one body to straight arm support; body, legs, and toes well extended

2. Prone or Front Arms Support

from a prone lying position, left the body to straight arm support, body, legs and toes well extended

3. Side Arm Support

The body is supported with the right or left hand to straight arm support

E. FOUR-BASE POSITION

DOG STAND POSITION

From kneeling position place hands on floor with elbows straight, leg and arms at 90 degrees angle with the trunk

2. BRIND STAND POSITION

From a hook sitting rest position; left trunk; legs and arms at 90 degrees angle with the trunk

F. HAND POSITION

HANDS ON WAIST

Place hands on waist firmly with the thumb pointing at the back, the rest of the fingers pointing front

2. HANDS ON SHOULDER

Bend arms at the elbow and place the tip of the finger

3. HANDS ON CHEST

Bend arms at the elbow and place hands on chest; palms facing down; elbow and shoulder in line

4. HANDS ON NAPE

Bend arms hat the elbow and place the hands at the back of the neck; palm facing front, elbow and shoulder in line.

G. ARM POSITIONS

ARMS FORWARD

Raise arms forward parallel to each other; hands in line with shoulders; palm facing each other

2. ARMS SIDEWARD

Raise arms sideward, arms well extended; palm facing down

3. ARMS OBLIQUE UPWARD SIDEWARD

Raise arms upward sideward to form a Y letter. Palms facing outward or inward

4. ARMS OBLIQUE DOWNWARD SIDEWARD

Place arms diagonally downward at sides of body; palms facing each other

5. ARMS UPWARD

Raise arms upward parallel to each other; palms facing each other.

VI. SUMMARY/CONCLUSION

Mastering basic body positions is essential for improving overall physical performance and reducing the risk of injury. By understanding and practicing these positions, learners can build a strong foundation for more advanced movements and exercises.

VII. LEARNING ACTIVITIES/EXERCISES

VIII. ASSESSMENT

Performance Task:

Group yourself into five (5) and create an exercise incorporating the basic body positions.

Rubrics for Basic body positions

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