INTRODUCTION:

The Human Body is an incredible machine that adapts to varying intensities

and types of physical activity with efficiency and effectiveness. It has specialized
systems for body support, protection, and movement; the regulation of body
activities; the supply and distribution of nutrients and removal of waste material;
and many more systems that are involved indirectly during exercise.
These systems are comprised of organs which are composed of tissues, that is
made up of cells. Cells are the basic structure and functional units of life in the
human organism. There are one trillion cells in the human organism. Each cell type
has a special and specific function and purpose. For example, nerve cells carry
message to muscles cells which causes movement, and blood cells carry nutrients to
working muscles and remove wastes from tissues.
This notes that this unit focuses on human body systems directly responsible
for human movement; the skeletal and muscular systems as the basic movement
team, and cardio respiratory and cardiovascular systems as the transformers and
users of energy for movement.
LESSON PROPER:
The human Skeletal System is the internal framework of the human body. It
is composed of around 270 bones at birth – this total decreases to around 206 bones
by adulthood after some bones get fused together. The bone mass in the skeleton
reaches maximum density around age 21.
The human skeleton can be divided into the axial skeleton and the
appendicular skeleton. The axial skeleton is formed by the vertebral column, the rib
cage, the skull and other associated bones. The appendicular skeleton, which is
attached to the axial skeleton, is formed by the shoulder girdle, the pelvic girdle and
the bones of the upper and lower limbs.
TWO MAJOR PART OF SKELETAL SYSTEM
AXIAL SKELETON
 The axial skeleton is the part of the skeleton that consists of the bones of
the head and trunk of a vertebrate. In the human skeleton, it consists of 86 bones
and is composed of six parts; the skull (22 bones), the ossicles of the middle ear ,
the hyoid bone, the rib cage, sternum and the vertebral column. The axial skeleton
together with the appendicular skeleton form the complete skeleton. Another
definition of the axial skeleton is the bones including the vertebrae, sacrum, coccyx,
ribs, and sternum.
The upright posture of humans is maintained by the axial skeleton, which
transmits the weight from the head, the trunk, and the upper extremities down to the
lower extremities at the hip joints. The bones of the spine are supported by many
ligaments. The erector spine muscles are also supporting and are useful for balance
1. Skull
2. Ossicles
3. Hyoid bone
4. Vertebral Column
5. Rib Cage
APPENDICULAR
SKELETON

The appendicular skeleton (126

bones) is formed by the pectoral
girdles, the upper limbs, the pelvic
girdle or pelvis, and the lower limbs.
Their functions are to make
locomotion possible and to protect
the major organs of digestion,
excretion and reproduction.
1. Shoulder girdle
2. Arm
3. Hand
4. Pelvic girdle
5. Leg
6. Foot

OUR BONES HAVE SUB-PARTS TOO.

PARTS AND SUB-PARTS
The axial skeleton, comprising the spine, chest and head, contains 80 bones.
The appendicular skeleton, comprising the arms and legs, including the shoulder
and pelvic girdles, contains 126 bones, bringing the total for the entire skeleton to
206 bones.
Spine (vertebral column)
A fully grown adult features 26 bones in the spine, whereas a child can have 34.
1. Cervical vertebrae(7 bones)
2. Thoracic vertebrae(12 bones)
 3. Lumbar vertebrae(5 bones)\
4. Sacrum (5 bones at birth, fused into one after adolescence)
5. Coccyx (set of 4 bones at birth, fused into after adolescence)

HEAD
There are 22 bones in the skull Including the bones of the middle ear, head
contains 28 bones.
HEAD
1. Cranial bones(8)
2. Occipital bone
3. Parietal bones(2)
4. Frontal bone
5. Temporal bones(2)
6. Sphenoid bone(sometimes counted as facial)
7. Ethmoid bone(sometimes counted as facial)
FACIAL BONES (14)
1. Nasal bones(2)
2. Maxillae(upper jaw) (2)
3. Lacrimal bone(2)
4. Zygomatic bone(cheek bones) (2)
5. Palatine bone(2)
6. Inferior nasal concha(2)
7. Vomer(1)
8. Mandible(1)
MIDDLE EARS (6 bones in total, 3 on each side)
1. Malleus(2)
 2. Incus(2)
3. Stapes(2)
ARM
There are a total of 64 bones in the arm.
1. Upper arm bones (6 bones in
total; 3 on each side)
1. Humerus(2)
2. Pectoral girdle(shoulder)
3. Scapula(2)
4. Clavicles(2)
1. Lower arm bones (4 bones in
total, 2 on each side)
1. Ulna(2)
2. Radius(2)
1. Hand(54 bones in total; 27 in
each hand)
1. Carpals
2. Scaphoid bone(2)
3. Lunate bone(2)
4. Triquetral bone(2)
5. Pisiform bone(2)
6. Trapezium(2)
7. Trapezoid bone(2)
8. Capitate bone(2)
9. Hamate bone(2)
10. Metacarpals(10 bones in
total; 5 on each side)
1. Phalanges of the hand
1. Proximal phalanges(10
bones in total; 5 on each
side)
2. Intermediate phalanges(8
bones in total; 4 on each side)
PELVIS (pelvic girdle)
The pelvis (or hip bone) is made up of three regions that have fused to form two coxal
bones. They are: ilium, ischium, and pubis
The sacrum and the coccyx attach to the two hip bones to form the pelvis, but are more
important to the spinal column, where they are counted.
LEG
There are a total of 60 bones in the
legs.
Femur(2 bones)
Patellaor kneecap (2 bones)
Tibia(2 bones)
Fibula(2 bones)
Foot(52 bones in total, 26 per foot)
Tarsus/Tarsals
Calcaneusor heel bone (2 bones)
Talus(2 bones)
Navicular bone(2 bones)
Medial cuneiform bone(2 bones)
Intermediate cuneiform bone(2
bones)
Lateral cuneiform bone(2 bones)
Cuboid bone(2 bones)
Metatarsals(10 bones)
Phalanges of the foot
Proximal phalanges(10 bones)
Intermediate phalanges( 8 bones)
Distal phalanges( 10 bones)
HERE IS THE ANTERIOR VIEW OF OUR SKELETAL SYSTEM
HERE IS THE POSTERIOR VIEW OF OUR SKELETAL SYSTEM

MODULE 5
INTRODUCTION:
The muscular system is composed of specialized cells called muscle fibers. Their
predominant function is contractibility. Muscles, attached to bones
or internal organs and blood vessels, are responsible for movement. Nearly all
movement in the body is the result of muscle contraction.
The integrated action of joints, bones, and skeletal muscles produces obvious
movements such as walking and running. Skeletal muscles also produce more
subtle movements that result in various facial expressions, eye movements,
and respiration.
In addition to movement, muscle contraction also fulfills some other important
functions in the body, such as posture, joint stability, and heat production. Posture,
such as sitting and standing, is maintained as a result of muscle contraction. The
skeletal muscles are continually making fine adjustments that hold the body in
stationary positions. The tendons of many muscles extend over joints and in this
way contribute to joint stability. This is particularly evident in the knee and
shoulder joints, where muscle tendons are a major factor in stabilizing tjoint. Heat
 production, to maintain body temperature, is an important by-product of
muscle metabolism. Nearly 85 percent of the heat produced in the body is the result
of muscle contraction.
LESSON PROPER:
TYPES OF MUSCLES
There are three types of muscle tissue in the human body – the smooth, the cardiac,
and the skeletal – and they are characterized by location, microscopic structure, and
nervous control.
Smooth Muscles
Smooth muscles are non-striated and involuntary, Smooth muscle lines the
inside of blood vessels and organs, such as the stomach, and is also known as
visceral muscle. It is the weakest type of muscle but has an essential role in moving
food along the digestive tract and maintaining blood circulation through the blood
vessels. Smooth muscle acts involuntarily and cannot be consciously controlled.
Cardiac Muscles
It is striated and involuntary in category. Located only in the heart, cardiac
muscle pumps blood around the body. Cardiac muscle stimulates its own
contractions that form our heartbeat. Signals from the nervous system control the
rate of contraction.
Skeletal Muscles
striated and voluntary and are attached to the bone. It contains the contractile
elements necessary to produce movement. It has been estimated that there are 250
million muscle fibers in the human body. The biceps muscles alone have some
600,00 fibers. Skeletal muscles contribute about 45% of the body weight of males
and about 36% for females.
Contraction of skeletal muscles holds the body in a stationary position.
Without such contraction the body would collapse. Muscular contraction also
produces heat by their movements and thereby play an important role in
maintaining normal body temperature. produces force which can move one bone
through a range of degrees toward the other bone. The bone that remains stationary
is considered the origin of the muscles, and the bone that moves is referred to as the
insertion.
1. Striated Muscles
Striated muscle tissue is a muscle tissue that features repeating functional units
called sarcomeres. The presence of sarcomeres manifests as a series of bands visible
along the muscle fibers, which is responsible for the striated appearance observed in
microscopic images of this tissue. There are two types of striated muscles:
1. Cardiac muscle(heart muscle)
2. Skeletal muscle(muscle attached to the skeleton)
1. Non-Striated muscles
Nonstriated muscle is defined as smooth, thin muscle that isn't controlled
voluntarily. An example of a nonstriated muscle is the bladder.
1. Voluntary Muscles
Voluntary muscles are the muscles that are under conscious control and can be
controlled at will or we can choose when to use them. They are also known
 as skeletal muscles as they are attached to the bones. Voluntary muscles are
responsible for the movement of body parts and the locomotion.
1. Non-Voluntary Muscles
muscle governing reflex functions and not under direct voluntary control
especially: smooth muscle.

MUSCULAR SYSTEM

What are the main functions of the Muscular System?

The muscular system consists of various types of muscle that each play a
crucial role in the function of the body.
Muscles allow a person to move, speak, and chew. They control heartbeat, breathing, and
digestion. Other seemingly unrelated functions, including temperature regulation and vision,
also rely on the muscular system.
Eleven main functions of the muscular system
The main functions of the muscular system are as follows:

1. MOBILITY
 The muscular system’s main function is to allow
movement. When muscles contract, they contribute to
gross and fine movement.
Gross movement refers to large, coordinated motions and
includes:
1. walking
2. running
3. swimming
Fine movement involves smaller movements, such as:
1. writing
2. speaking
3. facial expressions
Most muscle movement of the body is under conscious
control. However, some movements are reflexive, such as withdrawing a hand from
a source of heat.

1. STABILITY

Muscle tendons stretch over joints and contribute to joint

stability. Muscle tendons in the knee joint and the
shoulder joint are crucial in stabilization.
The core muscles are those in the abdomen, back, and
pelvis, and they also stabilize the body and assist in
tasks, such as lifting weights.

1. POSTURE
Skeletal muscles help keep the body in the correct position when
someone is sitting or standing. This is known as posture.
Good posture relies on strong, flexible muscles. Stiff, weak, or tight
muscles contribute to poor posture and misalignment of the body.
Long-term, bad posture leads to joint and muscle pain in the
shoulders, back, neck, and elsewhere.

1. CIRCULATION
The heart is a muscle that pumps blood throughout the
body. The movement of the heart is outside of conscious
control, and it contracts automatically when stimulated by
electrical signals.
 Smooth muscle in the arteries and veins plays a further role in the circulation of
blood around the body. These muscles maintain blood pressure and circulation in
the event of blood loss or dehydration.
They expand to increase blood flow during times of intense exercise when the body
requires more oxygen.

1. RESPIRATION
Breathing involves the use of the diaphragm muscle.
The diaphragm is a dome-shaped muscle located
below the lungs. When the diaphragm contracts, it
pushes downward, causing the chest cavity to get
bigger. The lungs then fill with air. When the
diaphragm muscle relaxes, it pushes air out of the
lungs.
When someone wants to breath more deeply, it
requires help from other muscles, including those in
the abdomen, back, and neck.

1. DIGESTION
The muscular system allows for movement within
the body, for example, during digestion or
urination.
Smooth muscles in the gastrointestinal or GI tract
control digestion. The GI tract stretches from the
mouth to the anus.
Food moves through the digestive system with a
wave-like motion called peristalsis. Muscles in
the walls of the hollow organs contract and relax
to cause this movement, which pushes food
through the esophagus into the stomach.
The upper muscle in the stomach relaxes to allow food to enter, while the lower
muscles mix food particles with stomach acid and enzymes.
The digested food moves from the stomach to the intestines by peristalsis. From
here, more muscles contract to pass the food out of the body as stool.

1. URINATION
The urinary system comprises both smooth and skeletal
muscles, including those in the:
1. bladder
2. kidneys
3. penis or vagina
4. prostate
5. ureters
6. urethra
The muscles and nerves must work together to hold and release urine from the
bladder.
Urinary problems, such as poor bladder control or retention of urine, are caused by
damage to the nerves that carry signals to the muscles.

1. CHILDBIRTH
Smooth muscles in the uterus expand and contract during
childbirth. These movements push the baby through the
vagina. Also, the pelvic floor muscles help to guide the
baby’s head down the birth canal.

1. VISION
Six skeletal muscles around the eye control its
movements. These muscles work quickly and precisely,
and allow the eye to:
1. maintain a stable image
2. scan the surrounding area
3. track moving objects
4. If someone experiences damage to their eye muscles, it can impair their vision.

1. ORGAN PROTECTION
Muscles in the torso protect the internal organs at the front, sides,
and back of the body. The bones of the spine and the ribs provide
further protection.
Muscles also protect the bones and organs by absorbing shock and
reducing friction in the joints.

1. TEMPERATURE REGULATION
Maintaining normal body temperature is an important function of the muscular
system. Almost 85 percent of the heat a person generates in their body comes from
contracting muscles.
When body heat falls below optimal levels, the skeletal muscles increase their
activity to make heat. Shivering is one example of this mechanism. Muscles in the
blood vessels also contract to maintain body heat.
Muscle Involved: Quadriceps, Hamstrings, Gastronemius, Soleus and Obliques
Bent Knee Curl Ups
Muscle Involved: Rectus Abdominus, Biceps, triceps, Deltoid and Trapezius
 50 Meter Sprint
Muscle Involved: All Major Muscles
Push Up
Muscle Involved: Pectolaris, Deltoid, tricep and Rectus Abdominus
Shuttle Run
Muscle Involved: All Major Muscles
Sit and Reach
Muscle Involved: Rectus Abdominus, Finger Flexors, Biceps, triceps, Deltoid and
Trapezius
1000-meter Run
Muscle Involved: All Major Muscles
Five fun facts about the Muscular system!
1. The heart is the hardest-working muscle in the body. It pumps 5 quarts of blood per
minute and 2,000 gallons daily.
2. The gluteus Maximus is the body’s largest muscle. It is in the buttocks and helps
humans maintain an upright posture.
3. The ear contains the smallest muscles in the body alongside the smallest bones.
These muscles hold the inner ear together and are connected to the eardrum.
4. A muscle called the masseter in the jaw is the strongest muscle by weight. It allows
the teeth to close with a force of up to 55 poundson the incisors or 200 pounds on
the molars.
MODULE 6
LEARNING CONTENT
INTRODUCTION:
Movement is the change in the position of a body part with respect to the whole
body. It is one of the significant features of all living beings. The blinking of the
eyes, breathing, eating are all examples of movement. So we can say that every
second some or the other part of our body exhibits some or other kind of
movements.
The human body movements get polished as we grow in age. The movement starts
from crawling and with the increase in age the person starts walking leading to the
movement of the whole organism.
These movements are possible because of joints. Joints are points in our body
where two or more parts of our skeleton are connected together. Different joints
help our body carry out different activities and movements.
LESSON PROPER:
Movement occurs at the joint, the point or position where two or more bones
articulate to join. The amount of movement in a joint depends on the structure and
functions of the joint the four basic types of joints for movement are ball & socket
joint, hinge joints, pivotal joint, and fixed joints.
BALL AND SOCKET JOINT

PIVOTAL JOINT

HINGE JOINT
FIXED JOINT

Types of Movements
Flexion
A movement that reduces the joint
angle between adjacent body parts
as in bending the fingers to close the
hands.
Extension
A movement that increases the joint
angles between adjacent body parts
as in straightening the fingers to
open the hands

Abduction
Sideward movement away from the midline of the
body as in moving the arms straight out to the side.
Adduction
Sideward movement toward the midline of the
body as in returning the arm back to the side of the
body
Rotation or Rotary Movement

Movement in a circular pathway ideally with the resistance

axis or rotation in line with the joint axis of rotation

JOINT MOVEMENTS
Movements of the major joints of the body are varied. More specifically, exercises
when applied, can increase the muscular force of the following joint movements.
The joint movements are illustrated down below:
Shoulder Abduction
Increasing the angle between the upper arm and
the side (downward-sideward movement)
Shoulder Adduction
Decreasing the angle between the upper arm and
the chest (upward-sideward movement)

Knee Flexion
Increasing the angle between the lower leg and the upper leg

Knee Extension
Decreasing the angle between the lower leg and the upper leg

Elbow Flexion
Decreasing the angle between the lower arm and the upper arm.
Elbow Extension
Increasing the angle between the lower arm and the upper arm.
 Shoulder Flexion
Increasing the angle between the lower leg and the upper leg
Shoulder Extension
Decreasing the angle between the lower leg and the upper leg.

Hip Flexion
Decreasing the angle between the thighs and the
torso
Hip Extension
Increasing the angle between the thighs and the
torso

Trunk Flexion
Decreasing the angle between the chest and
stomach
Trunk Extension
Increasing the angle between the chest and
stomach

Ankle Flexion
Decreasing the angle between the thighs and the torso
Ankle Extension
Increasing the angle between the thighs and the torso

Wrist Flexion
Decreasing the angle between the thighs and the torso
Wrist Extension
Increasing the angle between the thighs and the torso

THE CONTROLLER OF MOVEMENT: NERVOUS SYSTEM

 The nervous system is a complex collection of nerves and specialized cells known
as neurons that transmit signals between different parts of the body. It is essentially
the body's electrical wiring.
Structurally, the nervous system has two components: the central nervous system
and the peripheral nervous system. The central nervous system is made up of the
brain, spinal cord and nerves. The peripheral nervous system consists of sensory
neurons, ganglia (clusters of neurons) and nerves that connect to one another and to
the central nervous system.
Functionally, the nervous system has two main subdivisions: the somatic, or
voluntary, component; and the autonomic, or involuntary, component. The
autonomic nervous system regulates certain body processes, such as blood pressure
and the rate of breathing, that work without conscious effort. The somatic system
consists of nerves that connect the brain and spinal cord with muscles and sensory
receptors in the skin.

LESSON PROPER:
The Nervous system is responsible for receiving, interpreting, and responding to
various stimuli from both the internal and external environment. To perform these
functions, the nervous system is equipped with a brain and 12 pairs of cranial
nerves, the spinal cord and 31 pairs of spinal nerves, and billions of nerve fibers that
spread in a vast network to all parts of the body.

Basically, the nervous system has two functions:

Getting information like:
1. impulses
2. signals
3. messages
Thus, nerves can be divided by their function into two general types, each following
a separate pathway. Those that receive – information, for example, from our senses
– and pass it along are called sensory are afferent (inward – travelling). Those that
relay information back with a directive for
action are called motor or efferent (outward
– travelling).

THE TWO PRINCIPAL DIVISIONS:

the central nervous system and the
peripheral nervous system and their
subdivisions are summarized below.

THE CENTRAL NERVOUS

SYSTEM (CNS) controls most functions of
the body and mind. It consists of two parts:
the brain and the spinal cord.
The brain is the center of our thoughts, the interpreter of our external environment,
and the origin of control over body movement. Like a central computer, it interprets
information from our eyes (sight), ears (sound), nose (smell), tongue (taste), and
skin (touch), as well as from internal organs such as the stomach.
The spinal cord is the highway for communication between the body and the brain.
When the spinal cord is injured, the exchange of information between the brain and
other parts of the body is disrupted.

THE PERIPHERAL NERVOUS SYSTEM (PNS) is the division of the nervous

system containing all the nerves that lie outside of the central nervous system
(CNS). The primary role of the PNS is to connect the CNS to the organs, limbs, and
skin.
These nerves extend from the central nervous system to the outermost areas of the
body.
The peripheral system allows the brain and spinal cord to receive and send
information to other areas of the body, which allows us to react to stimuli in our
environment.
 QUIZZES
[Link] appendicular skeleton is comprised of 86 bones.
- FALSE
2. This is known as the heart muscle
-CARDIAC MUSCLE
3. Ossification is the process where bones fused together to produce longer and
stronger bones.
 -TRUE
4. This type of tissue includes the blood vessels, stomach, and intestines.
-SMOOTH TISSUE
5. The sternum is a very important bone that protects the___
-HEART
6. These tissues for the walls of the heart
CARDIAC TISSUE
7. These muscles are striated and voluntary, it is also attached to the bones.
-SKELETAL MUSCLE
8. It forms the framework of the body
-SKELETAL SYSTEM
9. Cardiac, Smooth, and Ligaments are the three classifications of muscles
-FALSE
10. How many bones are there in an adult human body
-206
11. This specific muscle can have a huge development during curl ups
- RECTUS ABDOMINUS
12. Femur is the longest bone in the human body
- TRUE
13. Pelvis has 3 regions. Which of the following is not included?
- COCCYX
14. It is considered the system that gives form to our body
-MUSCULAR SYSTEM
15. Muscle fibers fulfill some important functions in the body, such as posture, joint
stability, and heat production
- FALSE

1. This system controls everything you do

-NERVOUS SYSTEM
2. The human nervous system is capable of wide range of functions. What is the
basic unit of the nervous system?
 -NEURONS
3. Below are the different functions of the nervous system EXCEPT:
1. Send impulses
2. Send signals
3. Respond to stimuli
DO CONTRACTION
4. The nervous system is made up of these three parts;
-BRAIN, SPINAL CORD, and NERVES
[Link] is the point or position where two or more bones articulate or join
-JOINT
6. Which part of the body is the control center of the nervous system?
-BRAIN
7. What type of movement reduces the joint angle between adjacent body parts?
-FLEXION
8. It is the highway for communication between the body parts and the brain
-SPINAL CORD
[Link] conveys information from receptors to the nervous system
-AFFERENT SYSTEM
10. _______________ connects the central nervous system to the organs of the
body
-PERIPHERAL NERVOUS SYSTEM

FLEXION
ABDUCTION

LATERAL ROTATION

SUPINATION

INVERSION
 This introductory lesson focuses on the education of, by, and through human
movement. It is an integral part of the total education process which endeavors for
the development of physically, mentally, socially, psychologically, emotionally, and
spiritually fit citizens through the medium of different physical activities that have
been select with a view of realizing the outcomes. It serves to develop the body,
mold the character, and discipline the mind, as a medium of men totals, intellectual,
and developmental education using experiences centered in the movements.
The motto for physical education from the days of ancient Greece until the present
is men Sana en corpora Sano (a sound body in a sound mind).
Lesson Proper:
Physical Education came from the Latin words “Physica” meaning
physics and “Educatio” meaning education, which means that Physical Education
refers to the training of the bodily organs and power with a view to the promotion
of hearts and vigor. Physical Education is an integral part of general education
which aims to develop the physical, social, emotional, spiritual, and the mental
traits of man through physical activities. World Health Organization (WHO) stated
that, to have a sound body, one must have a sound mind, which means to say that
health as state of complete physical,
mental, social wellness and not merely the absence of disease or infirmity.
Physical Education (PE) has been a big part of the educational system as it impacts
the mental, emotional, and social wellness of a human being. A
research by Schaefer and Wasyliw, (2018) mentioned that healthier students make
better learners. The term quality physical education is used to describe programs
that are catered to a student’s age, skill level, culture, and unique needs. When we
say PE, we can easily think about the recreational activities done by using our
human body such as Dancing, Playing, and engaging into outdoor activities but
that is not the only focus of Physical Education. Tuliao (2008) mentioned that
physical education in college students like you reduce risk of premature death,
reduce the risk of developing and/or dying from heart disease, reduce the risk of
high blood etc. This means that physical education is also focusing on the healthy
lifestyle of a person with the application of recreational or extracurricular
activities.
Legal Bases of Physical Education
Legal Bases of Physical Education In accordance with the pertinent provisions of
Republic Act(RA) No. 7722, otherwise known as the “Higher Education Act of
1994” in pursuance of an outcome-based quality assurance system as advance under
CM 046s 2012 and virtue of commission
1. Legal bases,acquisition and importance of physical education as part of
the curriculum.
The importance of physical education as part of the curriculum is in the 1986
Philippine Constitution,Article XIV,Section 19. Sec. 19.(1) The State shall promote
physical education and encourage sports programs, league competitions, and
amateur sports, including training and for international competition, to foster self-
discipline, teamwork, and excellence for the development of a healthy and alert
citizenry.
1. The Curriculum Philosophy of Physical Education Movement
Enhancement
For these reasons that same mandated that; Sec. 19 (2) All educational institutions
shall undertake regular sports activities throughout the country in cooperation with
athletic clubs and other sectors.
1. Constitutional ProvisionThese Constitutional provisions can be achieved
in Physical Education.
According to David(2010), physical education is basis to the best development of
child and youth. It should be a process of experience, progressing from the simple
type, for small youngsters to non-advanced movement.
Functions and Objectives of Physical Education
What do you think are the objectives and functions of Physical Education?
These deals with the connection of how healthy a human being is while executing
recreational activities under physical education.
Functions of Physical Education
The function of Physical Education is to help the students acquire skills, develop an
affection in their activities, and develop physical skill competence The individual
growth of each student and the development of the total body movement are guided
w/ safety precautions when it comes to physical activities.
The rationale behind this is that learning through health and wellbeing enables
children and young people to:
1. make informed decisions to improve their mental, emotional,
socialand physical wellbeing;
2. experience challengeand enjoyment;
3. experience positive aspects of healthy livingand activity for themselves;
4. apply their mental, emotional, and social skillsto pursue a healthy
lifestyle;
5. make a successful moveto the next stage of education or work.
6. establish a pattern of health and wellbeingthat will retain into adult life,
and which will help to promote the health and wellbeing of the next
generation.
 The primary aims of physical education vary historically, based on the needs of
the time and place. Most modern school systems claim they intend to equip
students with the knowledge, skills, capacities, and values along with the use of
enthusiasm to maintain a healthy lifestyle into adulthood.
Activities included in the program are designed to physical fitness, to develop
motor skills, to instill knowledge and understanding of rules, concepts, strategies,
and to teach students to work as part of a team, or as individuals, in a wide variety
of competitive activities

Objectives of Physical Education

Physical Development
Through carefully selected physical education activities, an individual who
participates actively will develop and maintain good health and a high level of
physical fitness. The acquisition of physical skills can motivate an individual to
participate further in physical activities: hence, the healthy growth and development
of each learner will improve.
For Example: Engaging in different physical activities in PE can help develop your
physical aspects. Just like having a jog for at least 1 hour a day can build strong
bones, strengthen your different muscles, and improves your cardiovascular fitness.
This can maintain a healthy weight and can be your weight-bearing exercise.
Social Development
Participation in Physical Education activities provides opportunities for the
acquisition and practice of desirable social traits necessary for adjustment to happy
living and the social life in general.
Some traits are:
1. Friendliness
Forming a good relationship with your physical education classmates can lead to a
good outcome. You can communicate with them easily. Since you will be dealing
with your classmate with dual or group activities you are expected to deal and
mingle with them the whole semester.
1. Cooperation
To be able to meet your goals, regardless if it’s winning in a sports competition, a
successful group pyramid building, camping or etc. you will be expected to work
with other people. Working with a diverse group of people helps you understand
and perform various roles making you more versatile, inclusive and innovative.
1. Good Sportsmanship
The basic things to consider in attaining and developing sportsmanship in
Physical Education includes winning without gloating, respecting one's opponents,
and being able to lose gracefully. Mentioned below are the things to consider for
attaining and developing Sportsmanship in Physical Education.
1. If you lose, don't make up excuses.
2. If you win, don't rub it in.
3. Learn from mistakes and get back in the game.
4. Always do your best.
5. If someone else makes a mistake, remain encouraging and avoid criticizing.
6. Show respect for yourself, your team, and the officials of the game or activity.
1. Good Leadership and followership
Leadership skills can come naturally; student learn things along the way that
significantly impacts them later in life. The right words at the right time can make
all the difference. I have here some tips to develop yourself as a good leader and a
follower in Physical Education.
1. Be a good example.
2. Participate in Group Activities.
3. Emphasize perseverance.
4. Good negotiation skills.
5. Hone decision-making.
6. Practice confident communication.
7. Encourage members for an excellent work.
1. Honesty in Group Competition
Group competitions in physical education are the most popular type of assessment
used by a physical education instructor. Fooling around in your group activities
implies that you're also fooling yourself. Just like other people say, honesty is the
best policy, and it begins with yourself.
Emotional Development
The informal nature of physical education offers opportunities for the development
of expression and emotional traits needed for emotional mastery like:
1. Self Confidence
During Physical Education activities, as you learn the different rules and objectives
of a game or activity you can develop self-confidence by slowly opening up your
natural talents. Many college student is too shy to show their real talents and real
potentials because of many reasons, one aspect that I can consider is your growing
maturity, but as you engage yourself with other people and adjust your personality
in a given task you can slowly develop your self confidence in physical education.
1. Self – Control
Self-control is defined as the ability to manage your actions, behavior and emotion.
To develop self – control in PE you must equip your personality with the word
patience. Plenty of things can happen during your physical education class or in any
physical activity in general. You also do not expect to win all the time nor do you
expect things go along your way. Your experiences in physical activities can help
you to become more tolerant and patient with any change that happens especially
when they are inevitable.
1. Self-Reliance
Unlike other activities where you can ask others for help, the success of any
physical education activities greatly lies in your own skill and willpower. You do
not expect anyone to do the exercise for you to become physically fit. J
1. Courage
Many activities in Physical Education requires an act of great courage just like
performance in dance, playing different sports, and participating in recreational
activities.

1. Determination
Every goal requires determination. “Since life is never smooth, many of us fall off
when we come across obstacles. But with determination, we can overcome any type
of obstacle (Sama, 2010)” Similar case happens in P.E. activities, success of any
activity will be dependent on your persistence to achieve or complete a task despite
the number of challenges you will have to encounter.
1. Personal Discipline
For Example, you can develop personal discipline in physical education by giving
yourself a wide range of understanding. Applying attention, good behavior, being
proactive and being humble college student in Physical Education can to develop
personal discipline.
Mental/Cognitive Development
In Physical Education activities, the individual develops his mental capacities as he
learns the mechanical principles of underlying movement. As the students acquire
knowledge and underlying rules and strategies of games and sports as wells as
dance instructions, he or she discovers ways of improving his movement in
gymnastics and dance, and the ability to analyze and give comments.
A good example to develop cognitive process in Physical Education is to know how
can you apply the rules of a game/activity and make a creative way of techniques
for it. One thing also to include is know the proper terms and keywords in PE that
way you will be guided to be more creative in a critical thinking situations. For
instance, in basketball, you can develop your mental process by knowing first the
rule of the game, engaging yourself to play in a real basketball game and pursuing
yourself to give your best to win a points on your opponents. Now, how can you
apply critical thinking in this type of games? Think first a strategy on your
opponent’s strengths and weaknesses, after that apply your knowledge of the game,
that includes rules, terms, technique, equipment, proper calls and etc. then apply
your best shot and apply all the strength of your body, physically and mentally. that
way you can achieve the goal and win.
This Lesson will provide information about fitness and its benefits to one’s health.
As a college student, you must identify your level of fitness and engage in different
fitness activities that will help you develop your fitness plan.
Physical fitness is the primary specific objective in physical education that
considers 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 nor physical proficiency alone constitutes
physical fitness, which combines both qualities. Another factor is the emotional
factor. This factor is readily apparent in an athletic contest, where performance
requires self-discipline, effective teamwork, and the ability to remain calm under
stress.
Lesson Proper:
Physical fitness means the ability to carry one’s workload without staggering and to
participate in recreation with ease and enjoyment and still have a reservoir of
endurance to meet the emergencies of life. In other words, it is the capability of the
body systems carrying out their daily activities satisfactory and still have enough
energy to enjoy the leisure and to meet unforeseen emergencies. Physical fitness is
a condition whereby; the system of the body can function at its optimal efficiency.
Physical Fitness
Physical fitness is a personal responsibility. Few individuals other than athletes
and military personnel are required to participate in organized fitness programs.
Most people are physically unfit simply because they do not get enough exercises
and others try to stay fit with only light, infrequent activity.
A person’s physical fitness is determined by factors such as age, heredity, and
behavior. Although many people cannot control their age or heredity, their behavior
can help them become physically fit and stay that way. Individuals vary greatly in
their capacity for physical fitness, but almost anyone can improve by exercising
regularly.
THE COMPONENTS OF PHYSICAL FITNESS
The Components of Physical Fitness may be thought in two different forms. It can
be a health related or skill related.
HEALTH RELARED FITNESS
1. Cardio-Respiratory Endurance
The heart and lungs can function efficiently and effectively over a prolonged time.
Example: Run in place for a prolonged time and then breathe. that way you can see
the cardiorespiratory endurance. Record how many seconds have you accomplished
your endurance.
2. Muscular Strength
Ability to continue selected muscle group movements or a prolonged period of
time.
Example: Lay your body down on the floor and then demonstrate at least 5 push-
ups that’s an example of muscular strength. Record the push ups you have
demonstrated.
3. Flexibility
The Functional capacity of a joint to move through a normal range of motion. The
muscular system is also involved.
Example: Sit on an open area, widely open your both feet as much as you can, then
bend your upper extremities in between your legs and then reach as much as you
can. Record how many seconds had you accomplished your flexibility.
4. Body Composition
One of the newest attributes in physical fitness components. It refers to the relative
distribution of lean and fat body tissues.
Example: Somehow after applying the different components of Health-related
physical fitness components, there can be changes in your physical appearance, but
it will not appear in a shortened time. It will take some time to see the changes in
your body. Get a tape measure and determine your waist line.
SKILL RELATED FITNESS
1. Balance
It involves vision, reflexes, and the skeletal and muscular system which, provides
the maintenance of equilibrium.
Find an open place then stand with only one foot. Record the time you had to
consume while standing.
2. Coordination
It is the ability to integrate the senses with muscles so as to produce accurate,
smooth, and harmonious body movement.
Go into an open space where you can jog. Start jogging while swinging your arms
like the wings of a butterfly. Observe that two parts of your body are moving in
different directions. That is an example of Body coordination. The activity used
only for two body parts, but it is your discretion how many parts of your body can
move at the same time and also moves in different directions.
3. Agility
It is the capacity to change the direction of the body quickly and effectively.
Stand in an open area, open both your feet where you can move freely, hop side to
side while moving your hands upward and downward as quickly as possible.
Record your time of agility.
4. Speed
Ability to move one’s body from one point to another in the shortest possible time.
Find a room where you can run freely. Stand with one wall, set a timer to determine
how fast you will reach the other wall. Firmly do a running position, then run until
you reach the other wall. That’s an example of Agility.

5. Power
Power is sometimes confused with strength. Speed contraction is the ingredient,
which is when combined with the strength, it provides an explosive type of
movement.
Find a safe area. Position yourself, imagine an imaginary punching bag where you
can punch. Punch at least three times and record the time interval of every punch
that you are hitting. Punching is the best example of power because you are
applying two aspects, the force of your muscles and the speed contraction of your
hand.
6. Reaction Time
The time required to respond or initiate a movement as a result of a given stimulus.
Example: Find a partner where you can play, find a basketball ball where you can
tackle with him/her to seize the ball, set a target time to have the ball, record the
time you had used seizing the ball.
Importance of Physical Fitness
Physical activity and exercise are basic needs for everyone. Children, adolescents,
and adults of all ages need regular physical activity.
Physical activity promotes good health and will let you stay active throughout all
stages of your life regardless of your body type or Body Mass Index (BMI).
What is a BMI?
1. Body Mass Index (BMI) is a person’s weight in kilograms divided by the
square of height in meters. A high BMI can be an indicator of high body
fatness. BMI can be used to screen for weight categories that may lead to
health problems but it is not diagnostic of the body fatness or health of an
individual.
How can you compute your BMI?
1. Body Mass Index is a simple calculation using a person’s height and weight.
The formula is BMI = kg/m2where kg is a person’s weight in kilograms and
m2 is their height in meters squared.
Step 1: Weigh first your kilograms
Step 2: Determine your Height and convert it into meters
Step 3: Using the blank table compute your BMI.
Step 4: Classify your BMI
Proceed to the activity sheet to compute your BMI before moving to the next
section.
Understanding the benefits of physical fitness and knowing how active you should
be can help you maintain good health and improve your overall quality of life. Here
are a few benefits of regular physical activity that demonstrate the importance of
physical fitness.
Through regular exercises, physical fitness helps the individual:
1. In the proper growth of young bones and muscles
2. Improve the ability to avoid and recover from illnesses and accidents
3. Improve posture and appearance by strengthening muscles that support the
body
4. Minimize stress response
5. Maintain proper body weight and prevent heart ailment
6. Improve organic functions
7. Delay the aging process and helps you feel good and younger as a human
being
8. Experience joy of participation in any recreational or sports activities
Physiology of Exercise
The physiology of exercise is a broad concept that addresses the central issue as to
how the body adapts itself to the demands of physical activity. Physiology is the
academic study of the various processes, systems, and functions of the human body
as influenced by the performance of physical activity. Exercise is a term that has a
variety of possible meanings, each dictated by circumstances. In a sports context,
exercise is the performance, conditioning or training undertaken in respect to a
particular athletic or sporting purpose. Exercise may also be directed to
improvement of a person's general health, physical fitness, or as physical therapy, to
augment an existing treatment to remedy or to ameliorate the effects of a disease or
illness upon the body.
MONITORING HEART RATE (MHR)
Resting Heart Rate (RHR)
1. This is the number of pulse at rest. The best time to take the RHR is upon
waking up in the morning. The average RHR is 75 beats for males and 80 for
females per minute.
1. Target Heart Rate (THR)
This is the 60-80% of your hearts maximum capacity (after deducting age)
while exercising. An ordinary college freshman should approximately have a THR
of 130-160 pules beats per minute. This gradually attained in the workout phased
and sustained steady exercises for 20 minutes.
LETS COMPUTE!

1st Step: Subsctract your Age in 220

Example : 220 – 21 = 199

2nd Step: Multiply 199 into 50% and 85% level of

exertion in exercise.
Basis on exercise:
60 % - Medium level of exertion
80 % - High level of exertion
Example: 199 x 60% = 119.5 (pbm)
199 x 80% = 159.2 (pbm)

Types of Exercises
Physical Exercise is any bodily activity that enhances or maintains physical fitness
and overall health and wellness. It is performed for various reasons, including
increasing growth and development, preventing aging, strengthening muscles and
the cardiovascular system, honing athletic skills, weight loss or maintenance, and
also enjoyment.

1. ISOTONIC EXERCISE
These refers to exercises where the muscles are made to do some contraction and
relaxation to gain tones. These movements are common to many physical education
activities.
Two Types of Isotonic Exercise
Concentric Contraction
1. The external force on the muscle is less than the force the muscle is generating
a shortening contraction
Eccentric Contraction
1. Isometric Exercises are strength exercises where your muscles contract while
you hold a still position.
2. ISOMETRIC EXERCISES
- strength exercises where your muscles contract while you hold a still position.

THE COMPONENTS OF EXERCISE

To be healthy we all know that we need to do some form of exercise on a regular
basis. But choosing what type of exercise we should be doing, how long should we
be doing it for and how hard should we be working while we are doing it can be a
little confusing. A complete fitness and exercise program should incorporate four
basic components: Endurance (Aerobic), Flexibility, Strength, and Balance. Each of
these components has specific guidelines, which govern their effectiveness.
AEROBIC/Endurance Exercise
Entails vigorous movements such as brisk walking, jogging, running, and dancing.
The body experiences fast breathing, so that the muscles of the heart and the lungs
are exercised. Some common aerobic activities include:
1. A brisk walk
2. Jogging
3. Climbing the stairs
4. Playing tennis
5. Dancing
6. Biking
7. Doing yard work like raking, digging and gardening
8. Swimming laps
Strength Exercise
Strength training is beneficial in reducing falls and helping you do everyday
activities that require lifting, such as carrying groceries. Some examples of strength
training include:
1. Lifting free weights
2. Using resistance machines at the gym
3. Using resistance bands to leverage your own body weight in building strength
Flexibility Exercise
Flexibility exercises can keep your body limber and help you maintain a wide range
of motion. This is important because things like arthritis often limit range of
motion. Here are some ways to improve your flexibility:
1. Stretching various parts of the body
2. Doing yoga
Balance Exercise
Practicing and improving balance is important for older adults because it can
strengthen the body’s core and help prevent falls. Here are some good balance
exercises:
1. Heel-to-toe walking
2. Standing on one foot
3. Practicing tai chi poses
THE ELEMENTS OF EXERCISE
After, knowing the types of exercises lets know now the elements that needs to be
maintained during your regular exercise plan. These four elements are the
Frequency, Intensity, Duration and Types of exercises to be applied. Every college
individual needs a monitoring guideline that will be their path to a healthier life and
balanced exercised.
1. How frequent should the individual exercise be?
FREQUENCY refers to the number of exercise sessions an individual performs
per week at least three to five workouts. In cardiovascular endurance exercise, a
strenuous and demanding workout is usually done the next day by a mild exercise
bout. To maintain an acceptable level of fitness, a minimum of three workouts per
week is usually required.
For a college student requires at least 3 – 5 days per week
1. How intense or vigorous should the exercise session be?
INTENSITY indicates how hard the exercise can be performed. To measure it in
aerobic activity, the heart rate should be monitored. A productive intensity requires
the training state of heart rate. Which is 60 to 80 percent of the maximum rate
possible. Duration and intensity can be monitored in strength development. For
most strength-inducting activities are high intensity and therefore requires an
increase in duration through an increased number of sets or repetitions.
The intensity of exercise of a college student must be moderate to vigorous.
1. How long should an exercise session be?
DURATION refers to the length of each exercise. For developing cardiovascular
endurance, the minimum amount of aerobic exercise should be 20 to 30 minutes.
The intensity of exercise will have an impact on the duration of the fitness session.
For most individuals, monitoring the duration of the activity instead of the intensity
is best.
For exercise plan at least 20 – 60 minutes every session of different exercises for a
specific fitness goal.
1. What type of exercises should be included?
TYPES - There are three types of Exercises the Isotonic, Isometric and Aerobic
Exercise, but for a college student like you, the best to suggest is the aerobic
exercises.

PRINCIPLES OF EXERCISE
The human body works in a certain way and if you want to get the most out of it
and reach your physical fitness goals you need to understand how exercise works.
When it’s looked after properly, your body can grow stronger and work better than
you ever thought possible.
So what are the principles of exercise?
1. SPECIFICITY
The exercise program you choose should match your goals. If you want to change
the shape of your body, you need to do activities that will change the shape of your
body. But for your body to change, it needs a reason to.
“Changing your body” is much different from “losing weight.” Losing weight can
be accomplished without exercise and ultimately, all you’re really doing is making
a smaller version of the same body. Sure, the scale might have a lower number, but
the image hasn’t changed: same slumped shoulders, jiggly arms, and a smaller (but
still flabby) belly.
To change the shape of your body you have to do specific, targeted work, like
strength training and intense cardiovascular exercise.
1. OVERLOAD
In order to improve, your exercise needs to be intense!
Let’s continue to use weight loss (fat loss) as an example. Everyone wants to run to
lose fat. (It’s not effective but that’s another article.) You begin running a mile and
burn, say, 100 calories in 15 minutes. You’ve gotten better at running that mile and
now you are more efficient at using energy (i.e. burning calories).
Don’t get too excited! Being efficient means burning less calories to run that mile.
You now have to ramp up your physical activity to prevent plateauing. So how do
you make it more intense? The overload principle. Go faster. Run up a hill. Carry
someone on your back. Increase your frequency, intensity, or speed and push your
body to the next level. In other words, GET OUT OF YOUR COMFORT ZONE.
1. PROGRESSION
Let’s say you are hooked on pole dancing. (Don’t knock it; it’s a great workout!)
Remember how sore you were from swinging around the pole a few times? You
created a stress on your muscles because they worked in a new way. You even
burned some calories. But after several months, you’re a pro. If you were in a club,
men would be making it rain! Those simple swings around the pole are so easy that
you don’t even break a sweat.
The next step is progression. Start by climbing up and down the pole, flipping
upside down, and all the other priceless moves. By increasing those fitness levels,
you’ll be constantly pushing your body to the limit.
Once you body adapts to something, it becomes efficient at doing it. Progression
takes you back out of that comfort zone and introduces a whole new ball game.
THE FOOD GUIDE PYRAMID FOR A HEALTHY LIFE
The Food Guide Pyramid will guide you on how many recommended servings from
each food group daily.
There are six food groups in the Food Guide Pyramid. The serving requirements of
each individual depends on age, sex, size, and activity level. Each day, we need to
eat at least the lowest serving from each of the food groups.
To meet the daily requirements of vitamins, minerals, protein, fiber, and
carbohydrates of an individual, we all need to eat a balanced diet every day. It
includes servings of foods from different food groups in the Food Guide Pyramid.
This guide suggests that we consume:
1. Food from fats, oil, and sweet group sparingly.
2. At least one glass a day of milk products group.
3. For meat, poultry, dry beans, eggs, and nut groups there must be two servings
daily.
4. For teenagers, at least 1 egg every day.
5. For teenagers, three servings of food from the vegetable group daily.
6. Three servings of fruits daily.
The greatest number of serving is from bread, cereal, rice, root crops, and noodles,
which is a minimum of 6 serving and a maximum of 8 servings.
For you to grow and develop to the fullest and to improve your nutritional status, it
is important to follow healthy eating guidelines such as:
1. Eat a variety of foods daily.
2. Maintain a healthy weight.
3. Eat foods that are low in fat, saturated fat, and cholesterol.
4. To lower the risk of heart diseases, avoid too much cholesterol in your diet.
5. Consume milk, milk products, and other calcium-rich foods, such as small fish
& dark green leafy vegetables daily.
6. Eat plenty of vegetables, fruits, root crops, and grain products.
7. Use sugar in moderation. Eating too many sweet foods contributes to tooth
decay.
8. Eat clean and safe food, cook food in edible/cooking oil.
9. Use iodized salt but avoid excessive intake of salty foods. Too much salt in
the diet may increase the risk of having high blood pressure.
Remember, healthy eating will reduce your risk of suffering from fatal diseases,
such as cancer, heart disease, stroke, and diabetes. Eating healthy foods is important
for proper growth and development. It can also prevent health problems, such as
obesity, dental caries, iron deficiency, and osteoporosis. Women are prone to
osteoporosis, so teenage girls should eat enough foods rich in calcium. It will help
build strong bones to protect them from osteoporosis later in life. Eating a wide
variety of foods in moderation daily is a good practice. Following the Food Guide
Pyramid and the Nutritional guidelines for Filipinos will make it easier for anyone
to have a balanced, healthy diet daily.
How Many Servings Do You Need as an Adolescent?
A serving is the size of food after it is cook. Do you know that three ounces of
cooked meat are about the size of a deck of cards?
The serving sizes below will guide you in measuring the amount of food
and liquid you take daily.
1. 1-1/2 cups (12 ounces) of liquid is the size of a soda-pop can.
2. One cup (8 ounces) of food is the size of a large handful.
3. 1/2 cup (4 ounces) of food is about half of a large handful.
4. One ounce of cheese is about the size of a 1-inch cube.
5. Two tablespoons (Tbsp.) is about Two times the size of the tip of your thumb
(from the last crease).
6. One tablespoon (Tbsp.) is about the size of the tip of your thumb (from the
last crease).
7. One teaspoon (tsp) is about the size of the tip of your little finger (from the
last crease).
A review of the existing Physical Fitness Tests (PFT) introduced by Dr. Aparicio H.
Mequi, former Chair, Philippine Sports Commission (PSC) and Director, Bureau of
Physical Education and School Sports (BPESS) was conducted for the purpose of
establishing testing protocols considered to be more current and appropriate for the
Special Program in Physical Education and Sports.
The development of the physical fitness tests was conducted through a workshop
initiated by the Task force on School Sports (TFSS) and was subsequently reviewed
by the Bureau of Secondary Education (BSE). This gave rise to the Physical Fitness
Tests Manual. The manual is intended for the use of the public and private schools
for the Physical Education Sports Program.
Physical Fitness Testing is a necessary activity because it will give us information
on the status of over-all physical fitness. The physical fitness test will serve as a
guide in determining what PE activities the students will need to improve any
physical fitness component or their physical fitness component in general. Testing
will also serve as the basis to evaluate the activities of the PE program.
The Physical Fitness Test should be administered at least twice a year, the pre-test
(beginning of the school year) and the post-test (last month before the end of the
term). This will provide information on whether the physical education program in
general helps the students achieve physical fitness.
The PFT is a set of measures designed to determine a student’s level of physical
fitness.
PHYSICAL FITNESS TEST OBJECTIVES:
1. To determine the level of fitness of students.
2. To identify strength and weaknesses for development and improvement.
3. To provide baseline data for selection of physical activities for enhancement
of health and skill performance.
4. To gather data for the development of norms and standards.
5. To motivate, guide and counsel pupils/students in selecting sports for
recreation, competition and lifetime participation.
6. TEST PROTOCOLS
7. Explain the purpose and benefits that can be derived from the physical fitness
tests.
8. Administer the test at the beginning of the school year.
9. Prepare the following testing paraphernalia:
10. First aid kit
11. Drinking water
12. Small towel or bimpo to wipe their perspiration
13. Individual score cards During testing
SAFETY GUIDELINES
1. Review medical consideration. The PE teacher should identify students who
need medical care. Students should not take the rest if not feeling well or
Suffering from infection.
2. Warm up 5 – 10 minutes before physical fitness test.
3. Students should not take heavy meals for two hours before test
4. Students should wear physical education attire for the test.
5. 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 the
activity.

PHYSICAL FITNESS COMPONENTS

TEST ITEMS
BEING TESTED
Test 1 Standing Long Jump Leg Strength Power
 Test 2 Bent Knee Curl Ups Abdominal Strength and Endurance
Test 3 50-meter sprint Speed
Test 4 Push-up (Male) Arm Strength Endurance
Knee push-up (Female) Arm Strength Endurance
Test 5 Shuttle run Agility
Test 6 Sit and Reach Trunk Flexibility
Test 7 1000 Meter Run Cardio-respiratory endurance
Test 8 Three Minute Step Test Leg Strength Power
PFT NO. 1 Standing Long Jump
Procedure:
stand behind a line marked on the ground with feet slightly apart. Use a two-foot
take-off and landing, with swinging of the arms and bending of the knees to provide
forward drive. Then jump as far as possible, landing on both feet without falling
backwards. Record your final attempt using a meter stick.
Rules:
1. Allow two successive fair trials within the testing period.
2. The measurement is made from the take-off line to the heel of the foot closer
to the take-off board or line.
3. Attempt where the performer loses his balance and falls backward is not
counted
4. Taking beyond the take-off is considered foul
Common Faults:
1. The performer takes more than one swing of the arms.
2. The performer does not keep both of his feet behind the front edge of the take-
off board or line at the start of the jump.
3. The performer bounced and took several steps before jumping.
4. Both feet of performer are not parallel at the take-off.
PFT NO. 2 BENT-KNEE CURL-UPS
Procedure:
Lie on your back with your arms crossed over your chest, keeping
your knees slightly bent. Raise your upper body off the floor by flexing your
abdominal muscles. Touch your elbows to your thighs and repeat. Record the time
you have consumed during your curl ups.
Rules:
1. Only one trial should be allowed.
2. No resting between curl-up is permitted.
3. The knee must remain bent at right angle for the duration of the exercise.
4. The cur-up shall be counted only if the performer:
5. Keeps the crossed arms close to his chest; and
6. Returns to starting position with the upper back touching the mat or floor
before curling up again.
Common Faults:
1. Curling up and uncurling are not performed slowly. Performer bounces off the
floor when executing the curl ups.
PFT NO. 3 REGULAR PUSH-UPS FOR MALES
Procedure:
1. Get down on all fours, placing your hands slightly wider than your shoulders.
2. Straighten your arms and legs.
3. Lower your body until your chest nearly touches the floor.
4. Pause, then push yourself back up.

KNEE PUSH-UPS FOR FEMALES

Procedure:
1. Place the knees on the floor, the hands below the shoulders and cross your
feet.
2. Keeping your back straight, start bending the elbows until your chest is almost
touching the floor.
3. Pause and push back to the starting position.
4. Repeat until the set is complete. PROPER FORM AND BREATHING
PATTERN.
Common Faults:
1. When the body is not kept straight line from heels and for females the body is
not kept straight from hamstring.
2. When the elbows are not fully bent.
PFT NO. 4 SHUTTLE RUN
Procedure:
Find a place to run back and forth between two parallel lines as fast as possible. Set
up two lines of cones 10 feet apart or use line markings, and place two blocks of
wood or a similar object behind one of the lines. Starting at the line opposite the
blocks, on the signal "Ready? Go!" the participant runs to the other line, picks up a
block and returns to place it behind the starting line, then returns to pick up the
second block, then runs with it back across the line. Record the time duration of
how many runs did you execute use a stopwatch to clearly check the time.
Rules:
1. Do not allow the performer to throw the wooden block across the line.
2. Allow two trials and record the faster time.
Suggestions for the tester:
1. To eliminate the necessity of returning the block after each trial, start the
runners on alternate sides.
2. If the testers have stopwatches, it is practicable to have two or more students
running at the same time.
PFT NO. 5 SIT AN REACH
Procedure:
Remove your shoes and sit on a flat surface, legs extended in front of the body, toes
pointing up and feet slightly apart, with the soles of the feet against the base of the
step (if there is no step, just any flat surface will do). Place the ruler on the ground
between your legs or on the top of the step. Place one hand on top of the other, then
reach slowly forward. At the point of your greatest reach, hold for a couple of
seconds, and measure how far you have reached. If you have trouble straightening
you legs, get a friend to help by holding the knees down flush with the ground.
Common Faults:
1. Trunk flexion movements are not slow and gradual.
2. Fast jerky motions are made.
3. Knees are not kept straight.
4. Finger tips on tape measure are not even, with one hand pushed farther than
the other.
PFT NO. 6 THREE-MINUTE STEP TEST
Procedure:
Begin by demonstrating the alternating stepping to the subject (a box, 1 step stair,
or a chair that has a measurement of 12 inches will do). In time with the beat step
one foot up on the bench (1st beat), step up with the second foot (2nd beat), step
down with one foot (3rd beat), and step down with the other foot (4th beat) an the
so on and then continue the process 0f until 96 steps per minute for boys and 88
minutes for girls. The athlete steps up and down on the platform at the given rate for
a total of 3 minutes. Immediately stop on completion of the test and sits down and
remains still. Starting within 5 seconds, Use your
Middle and forehand finger to count the beat of your pulse in 60 seconds.

Rating For Men

18 - 25 26 - 35 36 – 45
(Age)
Excellent 50-75 51-76 49-76
Good 79-84 79-85 80-88
Above Average 88-93 88-94 92-88
Average 95-100 96-102 100-105
Below Average 102-107 104-110 108-113
Poor 111-119 114-121 116-124
Very Poor 124-157 126-161 130-163

Rating For
18 - 25 26 - 35 36 – 45
Women (Age)
Excellent 52-81 58-80 51-84
Good 85-93 85-92 89-96
Above Average 96-102 95-101 100-104
Average 104-110 104-110 107-112
Below Average 113-120 113-119 115-120
Poor 122-131 122-129 124-132
Very Poor 135-169 134-171 137-171

SCORING: PHYSICAL EFFICIENCY INDEX (PEI)

1. Record the duration of the certain exercise in seconds
2. Multiply the duration of exercise in 100
3. Multiply by 5.5 the pulse count for 90 seconds after the test exercise
4. Multiply the two results to find out your Physical Efficiency Index

PEI = Duration of the Exercise in Seconds x 100

5.5 x pulse count for 90 seconds after exercise

Test No 1.
Duration of the Push Up
Exercise (Sec.) x 12000
100 120 sec x
PEI PEI
PEI = 100 PEI = 19.61
= =
5.5 x pulse count
5.5 x 112
for 90 sec after 612 pbm
pbm
exercise