CHAPTER I

PHYSICAL EDUCATION
Physical Education instruction in various kinds of physical activity
promotes the physical development and well-being of the individual.

Physical Education aims to help students develop skills and good

habits. It assists in developing skilled, smart, happy, competent and
intelligent individuals.
Meaning of Physical Education
Physical Education came from the Latin words “physica”
meaning physics and “educatio” meaning the training of the
bodily organs and powers with a view tot the promotion of
hearts and vigor. (Internet, Wikipedia 2004)
Physical Education is an integral part of the educational
program designed to promote the optimum development of an
individual physically, mentally, socially, and emotionally
through total body movement in the performance of properly
selected physical activities. (Andin, 1988)
 Physical Education does not focus only on the
physical outcomes as a result of varied activities
but also on the development and acquisition of
knowledge and attitudes conducive to lifelong
learning and lifespan participations.
 Objective of Physical Education

Physical Education as part of the educational system strives to help

or facilitate the development of the potentialities of the individual so
that he can attain total fitness that enable him to enjoy a good and
useful life. It includes the acquisition and refinement of motor skills
as well as develops and maintains fitness for optimal health and well
being. The objectives of physical education are focused on the
acquisition of those skills through the following aspects of
development:
A. Physical Development

Focus is on the acquisition and

development of physical of physical
skills which can increase one’s
capability to enjoy lifetime
recreational pursuit. This is attained
through regular exercises and
participation in varied vigorous
activities.
B. Mental Development

Through physical education activities,

the learners acquire knowledge and
understanding of rules and strategies of the
games, sports and dance instructions.
Varied activities in physical education help
the students develop their ability to analyze
body movements, skills and game
situations.
C. Emotional Development

Physical education activities provide

opportunities for self-expression and
emotional mastery. People who have
more positive feeling about physical
activities are said to have positive
balance of feelings. A positive balance
of feelings increase the chances that a
person will develop self-confidence,
self-reliance, and self-control.
D. Social Development

Physical activities often promotes

the opportunity to be with other people.
Through active participation in the
activities, positive and desirable traits
that are developed like cooperation,
sportsmanship, friendliness, good
leadership, respect for others and
honesty in group competition.
Program of Physical
Education
The Physical Education program consists basically
of three major areas namely: Service Physical
Education (also known as required P.E), Intramural,
Inter School Sports
Service Physical Education is usually required of all
students. The purpose of the program is to provide instructions
and develop skills, knowledge and favorable attitudes toward
physical activity.
Intramural Sport is the competitive phase of sports activities.
Activities participated in the intramural program should
parallel as closely as possible to those offered in the service
curriculum.
Inter School Sports place emphasis on instruction and
competition for students with relatively high levels of skills in
sports. Participants in these programs are the athletes who
compete with others of comparable ability.
The purpose of Physical Education:
1. To involve the learner in a wide range of movement,
knowledge, and skill-building experiences.
2. To contribute to the learner’s growing value system and
his/her development of responsible attitude and behavior
essential to a healthy lifestyle.
3. To promote understanding of and appreciation for the
differences among people in physical activity settings.
4. To develop the habit of regularly participating in physical
activity as part of a health-enhancing personal fitness plan.
5. To expand options for wise use of leisure time.
 Characteristics of Physical Education

Physical educators share beliefs about learners and the

nature of learning that are evident in their development of
instruction in physical education.

1. A physical education curriculum must be appropriate and

suitable for the developmental range of the learner in a group.
2. Learners are unique each develop skills and understanding
of different rates from different experiences.
 3. Learners need to be responsible for decision-
making. Physical educators must be responsible for
helping the individual learner develop his ability to
make wise and appropriate choices about physical
activity now and in the future.

4. The development of one’s full potential will occur

for students who have been instructed to become
increasingly independent learners.
 5. A trained experienced teacher who chooses and
develops learning experiences based on
understanding of each student and how he/she
learns can improve the social, emotional, and motor
development of each learner.

6. Each learner can grow in self-esteem, respect for,

and an understanding of others.
LEGAL BASES OF
PHYSICAL
EDUCATION
 Republic Act No. 5708

An Act Providing For The Promotion And Financing Of A

Integrated Physical Education And Sports Development
Program For The Schools In The Philippines.

SECTION 1. This Act shall be known as “The

Schools Physical Education and Sports Development
Act of 1969.”
 SECTION 2. An integrated physical education and sports
development program in all schools in the Philippines shall
be undertaken by the Department of Education in accordance
with the following guiding principles:

(1) The goal of physical education is to instill in young

citizens a proper appreciation of the importance of physical
development hand in hand with the mental development in
individual and social activities;
(2) The sports and other activities in a physical education
program should provide opportunities for the athletic
development of children and youth who have the
competitive spirit as well as grace, coordination, stamina
and strength;

(3) A well-rounded physical education program must be

addressed to physical growth, social training, and
personal, discipline for all pupils and students, as well as
superior athletic achievement for those who are
psychologically inclined and physically gifted; and
(4) An integrated program for sports development in the
schools requires effective organizational planning and
administration with provisions for adequate training
facilities and sustained stable financing.
 1987 Constitution of the Philippines
Article XIV – Education, Language, Sciences and
Technology, Arts and Culture and Sports

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

SEC 19. Is all that remains of a more elaborate

provision proposed by Commissioner Padilla, a former
Olympic Athlete himself. His proposal reads:
 “The state shall promote Physical Education and encourage
sports programs for the total development of a healthy and
alert citizenry. All schools, colleges and universities, public
and private, shall undertake regular sports activities, athletic
competitions in organized leagues from barrio, municipal,
provincial, regional to national sports program, in cooperation
with athletic clubs and others sectors.

The promotion of amateur sports, as distinguished from

professional players shall be provided by law, including the
training of national athletes for game s Olympic”
Service Physical Education Curriculum in College

The service Physical Education course in college

refers to the four subjects required from the freshmen
and sophomores in the first four semesters as
stipulated in the DECS Order No. 58. series of 1990.
Physical Education 1: Physical Fitness and
Self-Testing Activities
• It covers the essential of physical fitness
components and self-testing activities.

Physical Education 2: Rhythmic Activities

• It is focused on the rhythm, fundamental
rhythmic activities, and dance mixers, local
and foreign dances, as well as social dances.
Physical Education 3: Individual/Dual Sports/Games
• It deals with the acquisition of skills on recreational
activities such as bowling, table tennis, badminton, arnis
and track and field events, and to foster the love of the
country, “mga laro ng lahi” are, likewise given.
Physical Education 4: Team Sports
• It emphasizes the acquisition of the
fundamentals of common team sports such as
volleyball, basketball, baseball/softball.
CHAPTER II
GETTING TO KNOW
YOURSELF
 The World Health Organization (WHO) defines
“health” as a state of complete physical, mental, and social
wellness, not merely the absence of disease or infirmity.
This definition emphasizes health as a positive state well-
being, not just absence of disease.
In most cares, mental health is a state of emotional,
psychological, and social wellness evidenced by satisfying
interpersonal relationships, effective behavior and coping,
positive self-concept, and emotional, stability. Mental health
has many components, and a wide variety of factors influence
it (Mohr, 2003):
• Anatomy and independence: The person can look
within for guiding values and rules by which to live. He
or she considers the opinions and wishes of others but
does not allow them to dictate decisions and behavior.

• Maximization of one’s potential: The person is

oriented toward growth and self-actualization. He
or she is not content with the status quo and
continually strives to grow as a person.
YOUR BODY
Knowing the major muscles of the muscular system will
help you understand the importance of exercises. Below is
the illustration of the major muscles of the body.
 Read this…….
Muscle fatigue and Oxygen Debt
If we exercise our muscle strenuously for a long time, muscle
fatigue occurs. A muscle is fatigued when it is unable to
contract even though it is still being stimulated. Muscle
fatigues is believe to result from the oxygen debt that occurs
during prolonged muscle activity. A person is not able to take
in oxygen fast enough to keep the muscle supplied with all the
oxygen they need when they are working vigorously. When
muscles lack oxygen, lactic acid begins to accumulate in the
muscle via an aerobic mechanism.
 Types of Muscle Contractions
Isotonic Contractions are more familiar to us, it is literally
same as “tone or tension” the muscle shortens and movement
occurs. Bending the knee, rotating the arms, and smiling are all
examples of isotonic contractions.

Isometric Contractions are contractions in which muscles do not

shorten. They are trying to slide, but the muscle is pitted against an
immovable resistance. When you push against a wall with bent
elbows the wall doesn’t move, and the triceps muscles which cannot
shorten to straighten the elbows, then it is contracting isometrically.
 Effects of Exercise on Muscles
The amount of work done by a muscle is reflected in changes
in the muscle itself. Muscle inactivity always leads to muscle
weakness and wasting. Below are the benefits of exercises:

• Increases muscle size, strength, and endurance

• More flexible muscle with greater resistance to
fatigue
• Makes overall body metabolism more efficient
• Improves digestion and elimination
• Enhances neuromuscular coordination and makes
the skeleton stronger
• Reduces the risk of developing coronary heart
diseases
• Makes one look and feel young
• Provides overall fitness
 Types of Body Movements
Body movements occurs when muscles contract across
joints. The type of movement depends on the mobility of the
joint and on where the muscle is located in relation to joint.
The most common types of body movements are the
following:
• Flexion – bending forward at the hip.

• Extension – opposite of the flexion, so it is a movement

that increases the angle, or the distance, between two
bones or parts of the body.
• Abduction – moving the limb away, the terminology also
applies the fanning of movement of the fingers or toes when
they are spread apart.

• Adduction – opposite of the abduction so it is the movement

of a limb toward the body midline.

• Rotation – movement of a bone around its longitudinal axis.

• Circumduction – a combination of flexion, extension,

abduction, and adduction commonly seen in ball-and-socket
joints such as shoulder.
• Pronation – moving the palm of the hand from an interior, or
upward facing , position to a posterior or downward-facing
position.

• Supination – moving the palm from posterior positon to an

anterior position, it is the opposite of pronation.

• Inversion – it is the turning of the sole of the foot so that it

faces medially.
• Eversion – it is the turning of the sole of the foot
literally, and is the opposite of inversion.

• Dorsiflexion – movement at the ankle that moves the

instep of the foot up and dorsally toward the shin.

• Plantar flexion – straightens the ankle joint, causing the

toes to point downward; standing on your toes.
CHAPTER
III
PHYSICAL FITNESS
 Physical Fitness is defined as “a physical state of
well being that allows people to perform daily tasks
or activities with vigor, reduce the risk of health
problems related to lack of exercise and establish a
fitness base for participation in a variety of physical
activities”, according to the American Association of
Health, Physical Education Recreation and Dance
(AAPHPERD)
 It is also the ability to perform daily tasks vigorously
and alertly with energy left over for enjoying leisure
time activities and meeting emergency demands. It is
the ability to endure, to bear up, and to withstand stress,
to carry on in circumstances where an unfit person
could not continue. Physical fitness is the major goal of
physical education and id a major basis for good health
and well-being.
 CATEGORIES OF
PHYSICAL FITNESS
 A. HEALTH-RELATED PHYSICAL FITNESS

Health-related physical fitness consists of

components of physical fitness that have a relationship
with good health. The components are commonly
defined as body composition, cardiovascular fitness,
flexibility, muscular endurance and strength.
1. Body Composition
A health related component of physical fitness that
relates to the relative amount of muscle, fat, bone and other
vital parts of the body.

2. Cardiovascular Fitness
Cardiovascular fitness is also referred to as
cardiovascular endurance, aerobic fitness and cardio
respiratory fitness. Commonly administered field tests
include the mile run, the 12-minute run, the 1 mile run, the
mile walk and treadmill tests.
 3. Flexibility
Some experts specify the flexibility-required range
of motion of without discomfort or pain (Howley and
Frank, 1997)
Flexibility is specific to each joint of the body, thus
there is no general measurement of flexibility as there is
for cardiovascular fitness.
 4. Muscular Endurance
Like flexibility, muscular endurance is specific in
nature. For true assessment, it would be necessary to test
each major muscle group of the body.

5. Muscular Strength
Like flexibility and muscular endurance, strength is
specific in nature. For true assessment, it would be
necessary to test each major group of the body.
 B. SKILL-RELATED FITNESS

Skill-related fitness consists of those

components of physical that have a relationship
with enhanced performance in sports and motor
skills. The components are commonly defined as
agility, balance, coordination, power, speed, and
reaction time.
1. Agility
A skill-related component of physical fitness that
relates to the ability to rapidly change the position of the
entire body in space with speed and accuracy.

2. Balance
A skill-related component of physical fitness that
relates to the maintenance of equilibrium while
stationary or moving.
3. Coordination
A skill-related component of physical fitness that
relates to the ability to use the senses as sight and
hearing together with body parts in performing motor
tasks smoothly and accurately.
4. Power
A skill-related component of physical fitness that is
relates to the ability to the rate at which one can perform
work. Power is considered to be a combination of
strength and speed.
5. Speed
A skill-related component of physical fitness that relates
to ability to perform a movement within a short period of
time.

6. Reaction Time
A skill-related component of physical fitness that
relates to the time elapsed between stimulation and
beginning of the reaction to it.
HEALTH BENEFITS OF PHYSICAL FITNESS

Adults, young and old can put an end to a major

public health enemy the lack of physical activity.
Staying physically active on a regular and
permanent basis can help prevent or delay certain
diseases and disabilities.
The following are the benefits of fitness based on an
article by John Abdo:

• Increasing fitness improves energy

• Increasing fitness helps a person think better
even when under stress.
• Increasing fitness improves our heart and lungs.
• Increasing fitness improves your looks.
 THE TEST
TEST I: STANDING LONG JUMP
Aim: To measure leg strength and power
Procedure:
1. Set feet apart and parallel with the toes
just behind the front edge of the take
board or line.
2. Before jumping, swing the arms
backward once only and bend the knees.
Do the jump by extending the knees and
swing the arms forward and upward at
the same time.
 3. Once the peak of the
jump is reached, begin to
flex the knees, keeping the
arms forward.
4. Land with the feet
parallel, with bent knees and
with trunk and arms
extended forward.
5. The jump should be made
with both feet.
Rules:
1. Only two successive fair trials are allowed.
2. Measurement is made from the take off-board or line to the
heel of the off-board or line.
3. Once the performer loses his balance and falls backwards the
attempt is not counted.
4. A jump made beyond the take board or line is considered
foul.
Scoring:
Record the nearest centimeters from the take off board
from the two more trials made.
 TEST II: SIT-UPS
Aim: To measure the strength and endurance of the
abdominal muscles.
Procedure:
1.Lie flat on your back on the floor or mat
on your knees bent at 90 degrees and
with feet flat on the floor. Cross the arms
close to the chest with fingertips on level
with the shoulders. The arms must
remain in contact with the chest all the
time. The partner kneels and holds down
the feet of the performer.
2. Do the “curl-ups” by raising the
trunk toward the knees until the upper
part of the crossed arms touches the
knees. This is one curl-up, avoid
bouncing off the floor.
3. Without pausing, return to starting
position with back touching the floor
mat, then immediately curl-up again.
Repeat as many times as possible.
4. Inhale when curling-up and exhale
when the trunk is lowered.
 TEST III: 50-METER SPRINT
Aim: To measure speed
Procedure:
1.On the signal “Ready” crouch
behind the starting line while
looking at the finish line.
2.When the signal “Go” is given
or once the clapper is sounded,
sprint to the finish line.
 TEST IV: SHUTTLE RUN
Aim: To measure agility and coordination
Equipment:
Stopwatch, flat course with two lines 10
meters apart, two wooden blocks for each
runner. Each block should measure 10 x 5 x 5
cm
Procedure:
On the signal “Ready” the subject places both feet behind the
starting line with one foot slightly advance. On the signal “Go” the
subject sprints to the opposite line, picks up the block of wood, run
back and places it on or beyond the starting line.
 Without pause, the subject runs to retrieve the second
block and carries it back across the finish line. Two
correctly performed trials are completed with the better
of the two times recorded. A trial is void if a block is
dropped or thrown. Time in seconds and tenths of
seconds is recorded.
Rules:
1.Throwing the block behind the line is not allowed.
2.Only two trials are allowed.
Scoring:
Record the time nearest to the tenth of the second.
 TEST V: SIT AND REACH
Aim: To measure the flexibility of the lower back and
hamstring muscles.

Procedure:
1. Start by sitting on the
floor with the back against
the wall and the legs
straight, flat on the floor and
spread 30 centimeters apart.
 2. Interlock the thumbs and overlap the middle fingers.
With the back against the wall, slowly reach as far
forward as possible without allowing the head, neck,
back and hip to move away from the wall-slowly reach
as far forward as possible with fully extended arms with
fingertips touching the floor.
TEST VI: PUSH-UPS
For males
Position:
Hands are placed palm down on mat, thumbs directly under
the shoulders. Body is held in a straight line from the
shoulder to the feet with no part of the body touching the
floor. Elbows are locked with arms forming a straight line
from the shoulders to the wrists. Feet may be no more that
one foot apart.
Execution:
The performer lowers his body by bending the
elbows and bringing the torso downward until his
chest touches the floor. The body must maintain a
straight line from the shoulder to the feet.
For Females: Modified
 Extended arms to full length with hands and fingers
pointing forward on ground just under and slightly
outside of the shoulders. The knees are bent at right
angles to the body.

The body is extended so that it is in a straight line.

The hands and knees support the performers weight.
 Execution:
The performer keeps the body tense and straight then
bends the elbows and touch chest to the ground. Feet will
remain in the air while knees are still bent at right angles
to the body. Return by pushing body back to original
position so that elbows leek straight before the next
repetition begins.
 TEST VII: STEP TEST
3 MINUTES Step Test
Aim: This tests measures cardiovascular fitness.

Equipment:

• 12 inch (30.48 cm) high step

bench
• Fitness Evaluation Worksheet
• Stopwatch
Procedure:

1. Tester demonstrate stepping technique

2. Tester explains test to performer
3. Tester starts timing when performer starts stepping.
4. Tester announces when one minute, two minutes and two minutes and 40
seconds have elapsed.
5. At the end of three minutes, have the performer sit down immediately.
6. Find performer’s pulse rate and begin counting within five seconds.
7. Count pulse for one full minute.
8. Record one-minute recovery pulse rate on Fitness Evaluation Worksheet.
9. Use recorded pulse rate to rate cardio-vascular fitness level using the table
below.
 RATING beats/min.
Excellent 85-95
Good 96-105
Fair 106-125
Needs 125 or more
Improvements
 PHYSICAL DEVELOPMENT ACTIVITIES

The activities for physical development are

divided into exercises and sports. Exercises has great
benefits. Aside from making one look and feel good
it gives one the extra energy wanted and needed.
Once in shape, you can deal better with life’s stress.

The following suggested exercises and activities

can be done to achieve real fitness and good health.
STICK THROW
Player: any number of player
Equipment: 1-foot stick (barbecue stick)
Playing area: outdoor (draw a starting line)
Objective: To develop skill to throw far
Description:
1.The players throw the stick as far as they can.
2.The player who makes the farthest throw is the
winner.
 HIT THE BAG
Player: Five or more players
Equipment: Five or more plastic bags filled with
candies, water or some other items, rope 2-foot stick or
bat
Playing area: any open space more than three meters
long
Objective: To develop the ability to hit a target
Description:

1. Hang the first bag from the rope

2. The first player walks toward the bag, turn around
thrice then tries to hit the bag with the stick only once.
3. The player who hit a bag rewarded with whatever is
inside the bag. The players continue until all the bags
are used up.
4. The game may be played with the players blind-
folded.
GET THEM ALL

Player: two teams of five to six players each

Equipment: 10 beanbags

Objective: To develop the player’s speed

Description:
1. The players of both teams stand in line facing each other
with a distance of four meters between them.
2. At the center area inside a circle, put the 10 beanbags
3. Assign identical numbers to the member of both teams.
4. The leader calls out a number. The owners of the number
in the respective teams race to the center circle pick up a
beanbag.
5. The leader continues to call out numbers until all the
beanbags have been taken.
ROPE TUG

Players: four teams of four players each

Equipment: Rope (one meter in diameter)

Objectives:
1. To increase power and strength of the muscles.
2. To enhance coordination between the players.
 Description:
1. Lines are drawn in front of each team.
2. Each team holds one side of the round rope.
3. The teams try their best to out-step their opponents.
4. Once the members of a team step on the line in front
them, the team is charged with a point against them.
5. The team that has the least number of penalty points
after 10 minutes of play is the winner.
Chapter IV
GYMNASTICS
Gymnastics as one of the many physical activities refers
to a system of physical exercise used for therapeutic,
educational and competitive purposes.
Gymnastics is one of the most valuable areas in physical
education because its total fitness value. It deals with the
skills on the floor, balance beam skills, stunts tumbling
and the basic skills on the vault.
Activities in gymnastics help develop strong, healthy and
shapely bodies. It helps one gain self-confidence,
determination and self-discipline.
 HISTORY OF
GYMNASTICS
Gymnastics as a sport activity has been around for over
2000 years. It is one of the oldest Olympic sports, and
has always been part of the ancient, as well as the
modern Olympic games. The term “gymnastics” derives
from the Greek word “gymnos” meaning naked.

The following people were considered great

contributors in the development of gymnastics.
 Johann Basedow (1722-1790)
Introduced gymnastics into the program of
instruction in schools.
 Johann Guts Muths (1759-1839)
Great grandfather of gymnastics and wrote the
first book “Gymnastics for the youth”
 Perh Ling (1776-1839)
Invented the stall bars and the vaulting box. He was the
first to appreciate the corrective value of gymnastics.
 Freidrich Jahn (1778-1852)
Obverse: Bust of Freidrich Ludwig Jahn – accepted as the
“father of Gymnastics” Below “Frisch. Fromm. Frohlich Frei”
– meaning: - Fresh, Good, Happy and Free, the motto of his
efforts to promote gymnastics. The small shield below the bust
has ‘FFFF’ ON IT.
 Dr. Dudley Sargent (1849-1924)
The first American contributor to gymnastics
 Francisca Reyes Aquino
Together with Director Candido Barolome, they
started gymnastics in the Philippines.
Meaning of Gymnastics
Gymnastics is defined as a self-motivating activity where one
can manipulate the different parts of the body in varied
movement (Diñoso, 1993)

Gymnastics is the performance of systematic exercises often

with the use of light apparatus like rings and wands and other
heavy gymnastic apparatus.

It is a competitive sports in which individuals perform

optional and prescribed aerobics, mostly on special apparatus
and body control.
The following are the essential objectives of
gymnastics.

1.Improve and maintain physically-fit body.

2.Improve efficiently of movement through grace, poise,
dignity, form and rhythm.
3.Improve social development like courage, initiative,
determination and perseverance.
4.Correction of minor posture defects.
5.Stimulate enjoyment and interest in gymnastics.
 PHASES OF
GYMNASTICS
The gymnastics program has a different phase that
contributes to various elements in gymnastics. These
elements are strength, flexibility, balance, agility,
coordination and endurance.
1. Conditioning Program
The exercises are selected for the purpose of preparing
the body for more complicated movements and skills.
Exercises for warm-up can also be selected in this phase.
2. Rhythmic Gymnastics
Routines or exercises accompanied with music are called
“Rhythmic Gymnastics”. This phase includes the freehand
exercise, and all exercises with the use of light apparatuses
such as wands, rings, hoops, ribbons, ropes, etc.

3. Stunts
Stunts are activities in the form of play and they test one’s
strength, flexibility, balance, agility, endurance and
coordination. This phase is specially suited to the lower
grades.
4. Tumbling
This is the most important phase of the gymnastics
program, because this is where the ability of the
performer is tested as he rolls to from twists, turns and
springs about on the mat, floor and in the air.

5. Apparatus Exercise (Heavy)

This includes exercises done on the balance beam,
vaulting horse, parallel bars, uneven bars, rings and the
trampoline.
6. Pyramid Building
This phase of the program makes a
pictures (mural) out of body static positions.
The positions should be properly arranged
and selected so that they form the shape of a
pyramid.
 HELPFUL TERMS USED IN GYMNASTICS:

• Agility – The ability to rapidly change the direction

while maintaining dynamic balance.
• Axial Movement – movements done by a part of parts of
the body in place, such as bend, lift, stretch, twist, circle
and the like.
• Body Composition – the amount of lean versus fat
tissues in the body.
• Cardio respiratory Endurance – the body’s ability to deliver
oxygen to all of its vital organs, the most essential
components of heart, blood vessels, and lungs to deliver
nutrients and oxygen to tissues to remove waste.
• Cartwheel – the move where a gymnast turns sideways from
a standing position to handstand and then back to standing
position.
• Combative Stunts – stunts performed by two or more
participants in a competition to show strength, balance, agility,
and endurance.
• Composition – the way the movements in a routine are put
together.
• Conditioning – exercises and activities that are used to
increase strength and performance.
• Coordination – the ability to integrate the body parts to
produce smooth fluid motion.
• Dismount – stunts used to get off the apparatus.
• Dual Stunts – stunts performed by two persons.
• Execution – the way a gymnast performs the movements in
the routine.
• Pike – a position in which the legs are held straight and the
body is bent forward at the hips.
• Pyramid Building – a position in floor skills and tumbling
skills that can be performed by three to 10 person forming a
pyramid.
• Spotter – someone who stands ready to assist a gymnast if
he or she needs help.
• Spotting – assisting a gymnast during performance.
• Tuck – a position in which the knees are bent, legs are held
tightly to the chest and the body is curled up like a ball.
 BODY MOVEMENTS
There are two types of body movements:
Axial Movements – are movements done by part or
several parts of the body in stationary place.
A. Bend or Flex – To move the body or part of the body
around a wide axis.
B. Lift; rise – To elevate a part of the body or the whole
body to a desired level.
C. Stretch, extend, and straighten – To lengthen a part
of the body.
D. Twist – To move a body around a long
axis.
E. Circle – To move a body around a
point.
F. Swing – To move continuously form
one point to the other.
G. Turn, Rotate – To change direction to
move around an axis.
Locomotors Movements – are movements that bring the
performer from one place to another.

A. Walk – is a series of steps in all directions.

B. Run – is a walk with longer strides and there is a push-
off by the foot suspend the body momentarily.
C. Hop – is spring on one foot and land on the same foot.
D. Skip – is a step and hop with the same foot in one
count.
E. Leap – is to spring on one foot and land
on the other foot.
F. Jump – is to spring on both feet and land
on one or both feet.
G. Gallop – is a combined step and a cut
H. Slide – is to glide the foot right and left
along a smooth surface.
 DIRECTION OF MOVEMENTS
There are different movements done in several
directions.

1. Forward 5. Diagonal or Oblique

2. Sideward 6. Clockwise

3. Upward 7. Counter clockwise

4. Downward 8. Backward
 BASIC POSITION IN GYMNASTICS
Position Direction Illustration

A.STANDING
The feet are
1. Feet together about one inch
apart, toes
pointing forward
arms at the side.
2. Stride The feet are
Position about 12 inches
wide. The stride
may be made
wider than 12
inches. The
weight of the
body is on both
feet and the trunk
is at the center.
3. Lunge Bend one knee,
Position the other leg
straight. Weight
on both feet.
Hands on hips.
4. Half-knee Feet together, bend
bend knees 45 degrees
angle; feet flat on
the floor.
5. Full knees The knees are
bend fully bent; sit
on the heels of
the feet. The
weight of the
body is on the
balls of the
feet.
B. SITTING

1. Long Sitting Sitting with

legs extended
forward, toes
pointed; trunk
erects and
hands on
hips.
2. Hook Sit on
Sitting buttocks; bend
knees close to
the body.
Trunk erect,
hands on shin
of the legs.
3. Long Legs and toes
Sitting Rest are extended
forward; hands
at the rear on
the floor.
Elbow and
body straight.
4. Tuck Sitting Sit on buttocks,
bend knees close
to body; round
back so that the
forehead and the
knees are in
contact; hold
shin of legs.
5. Stride Sitting Sitting on
buttocks, spread
legs apart, trunk
erect, hands on
thighs.
6. Side sitting Sitting on
buttocks, bend
right or left leg 1
front; other leg
extended
sideward. Hands
on knees.
7. Hurdle Sitting Sitting on
buttocks, bend
right leg at the
back about 90
degrees angle, the
other leg extended
diagonally
forward.
8. Heels Sit From kneeling
position, sit on
the heels of the
feet, toes pointed.
Hands on hips.
9. Cross Sitting Sitting on
buttocks, cross
legs, knees
pointing outward,
cross arms at
shoulder level.
10. Frog Sitting Sit on buttocks,
feet touching each
other, knees flat
on the floor,
hands on waist or
both knees.
C. KNEELING

1. Kneeling Kneel on both

knees, knees
close together
body erect, hands
on hips.
2. Stride Kneeling on both
Kneeling knees, with knees
apart.
3. Half-kneeling Kneeling on right,
(Right or Left) left in half-
kneeling position
in front. Hands on
hips.
4. Kneeling Extended
position one leg sideward.
Kneeling on
one leg, the
other extended
sideward,
forward or
backward.
D. LYING

1. Back or Lying on the

Supine back, the
Lying body is well
extended,
arms
overhead,
toes pointed.
2. Front Body is well
Lying extended and
front of the
body is in
contact with
the floor. Toes
pointed, arms
forward.
3. Side-Lying With the body
well extended, the
side of the body is
in contact with
the floor, one
hand on the floor.
4. Hook Lying In a back lying
Position position, bend
knees with the
feet close to
buttocks, feet
flat on the floor.
Arms overhead.
E. ARMS
SUPPORT From a long lying
POSITION position, lift the
body with
1. Supine or straight-arm
Back Arm support. Body,
Support legs and toes well
extended and one
straight line.
2. Prone or From a front
Front Arm lying position,
Support lift the body to
front arm
support; Body
legs and toes
well extended
and in one
straight line.
3. Side Arm The body is
Support supported with
the right or left
arm. The body is
well extended.
F. FOUR
BASED
POSITION From a kneeling
position, place
1. Dog Stand the hands on the
Position floor, elbows
straight. Toes
pointed, the knees
and hands are
base support.
2. Bridge Stand From a hook
Position sitting lift the
trunk; legs and
arms in right
angle with the
trunk.
G. HAND
POSITIONS
Place hands on
1. Hands on waist, fingers
waist pointing front
thumbs pointing
backward.
2. Hands on Palms facing
chest down thumbs
touching the
chest, elbows in
line with the
shoulders.
3. Hands on Bend arms from
shoulders the elbow,
fingertips
touching the
shoulder, elbows
in line with the
shoulders, rib
cage lifted.
4. Hands on Bend arms from
neck the elbows,
place hand
beyond the neck
fingertips
meeting each
other, elbows in
line with the
shoulders.
5. Hands on Place hands
Hips on hips,
thumbs
pointing back
and fingers
pointing front.
B. ARM
POSITIONS
Raise arms
1. Arms forward with
Forward palms facing each
other. Hands in
line with
shoulders, elbows
slightly extended.
2. Arms Raise arms
Sideward sideward, palm
facing down and
fingertips in line
with the
shoulder.
3. Arms Raise arms
Upward upward, palms
facing each other
elbows touching
the ears, the
whole arm in
line with the
body.
4. Arms • Forward
Oblique downward
Positions • Backward
downward
• Sideward
downward
• Sideward
upward
5. Arms in T – T – Position
Positions

Reverse T –
Position
 STUNTS
Stunts are activities in the form of play that
test one’s self on flexibility, agility, balance,
coordination, strength and endurance
Stunts can also be activities that serve as
conditioning exercises and can also be used as
introduction to some gymnastic and tumbling
skills.
Types of Stunts:

1.Individual stunts – These are stunts performed by only

one person.
2.Dual stunts – are stunts performed by two.
3.Group stunts – are stunts performed by three or more
persons
4.Combative stunts – are stunts where two performers or
more fight each other showing strength, balance, agility,
and endurance.
 Position Direction Illustration

A.INDIVIDUA
L STUNTS In cross sitting
position, arms in front
1. Turk stand of the body clasping
the elbow, stand
without breaking the
hand clasp and the leg
cross. Do this several
times.
2. Rocking In tuck sitting
Chair position, roll on
back until the
buttocks are up.
Return to tuck
sitting position.
Do this several
times.
3. Prone Grasp the ankles
Rocking in rear with the
hands, arch back,
head up. Rock
forward and
backward.
4. Ankle Hold Hold the ankle
Walk with hands, legs
relatively
straight. Walk
forward.
5. Coffee Side support
Grinder position, walk on
feet to go around a
circle. Do this
right and left.
6. Egg roll Tuck lying
or tuck roll position, roll
sideward sideward without
breaking the tuck
position.
7. Log roll Supine lying
position, hands
clasped
overhead, roll
sideward right
or left with the
body, arms and
legs relatively
straight.
8. Human Frog sitting
Ball position, hold the
feet so that arms the
arms are between
the knees. In tuck
position, roll on the
right side continue
on the back to the
left side and come
up to original
position.
9. Jump to Half-knee bend,
full turn jump in air at
the same time
turn in air as the
body is
suspended. End
facing the same
direction.
10. Dog In a four-base
Walk support,
buttocks up
walk
alternately
right left with
the hands and
feet.
11. A frog Squat position,
kick hands on the floor
in front of the
knees, push with
the feet so that the
buttocks are lifted
in rear. The
weight of the
body is on the
hands.
12. Lame Place hands in front
Dog Walk on the floor,
buttocks up and one
leg extended in air.
Move both hands
forward, then hop
supporting foot close
to the hands. Repeat
the movement
several times.
13. Frog Squat position,
Jump hands on floor
jumps forward
as far as you
can, end in the
squat position.
14. Inch From a front arm
Worm support, walk on feet
toward the hands with
knee straight for eight
counts. Then walk with
the hands forward for
eight counts. To front
arm support, from a
bridge arm position walk
on hands and feet
alternately towards head.
15. Crab From a long
walk sitting
position,
hands on
neck walk on
buttocks
forward or
backward.
16. Hip From a long
Walk sitting position,
hands on neck
walks on
buttocks
forward or
backward.
B. DUAL
STUNTS - Partner face each other
and join hands
1. Wiring the Raise one joined hands
-
while the other is
disk cloth
lowered
- Turn under the raised
hands and end in a back
to back position
- Continue to turn to face
each other again. Do
this fast and several
times.
2. Chinese Get - Long sitting
– Up position, partner
stay back to back
position with
elbows locked.
- Bend right knee,
bend left knee push
against each others
back to stand. Go
down to original
position four
counts.
3. See – saw - From the hook sitting
position, partners feet
together, hold each
other’s hands.
- One partner goes to
lying hook positions
and the other partner
stands to bend forward.
- Repeat with the other
partner standing etc.
 FLOOR SKILSS
The skills presented in this unit are used to creates
routines on the floor exercise. The skills can be held position
or it can be used to connect movements. Almost all the skills
on the floor can also be done on the balance beam.
Values of Floor Exercise
1. Improves grace, form and control of body parts.
2. Improves coordination and rhythmical flowing movements.
3. Increase ability for self-expression.
4. Enhances creativity by creating movements combinations or new
body position.
 Position Direction Illustration
Floor Skills

A.Standing
Position
Standing feet
1. Standing Arch together or one foot
Back pointed forward,
bend trunk
backward to arch
position.
2. Lunge with Lunge forward
Arch Back right or left,
arch back.
3. Lunge Lunge sideward
sideward with right or left;
side bend bend trunk
sideward right
or left.
4.Deep Lunge Sit on the right
heel, left leg
extended sideward
or backward.
Trunks arch
backward, if the
leg is at the back
and bend trunk
sideward if the leg
is at the side.
5. Moderate Standing on the
Arabesque right foot lift
the left leg in
rear (45) trunk
well arch; head
up. Arms in any
position
6. Front Standing on the
Scale right foot, lift the
left leg in rear as
high as possible
trunk arch,
almost parallel to
the floor. Head is
held arms in any
position.
7. Rise on Toes Rise on toes
either feet
together or feet
in 3rd position.
The arms in any
position.
8. One – leg Standing on the
Balance right leg raise left
leg sideward
upward. The right
hand holds the
raised leg, while
the left hand
raised upward in
line with the other
hand.
B. SKILLS IN
KNEELING
POSITION Kneeling knees
together stride,
1. Kneeling bend backwards to
Position Arch arch back. One
Back arm forward the
other arm
overhead close the
ear.
2. Half- Half-kneeling
kneeling Arch right/left bend
Back trunk backward
to arch back.
Arms in any
position.
3. Kneeling Kneeling on
one-leg right, left leg
extended extended
sideward; bed
trunk sideward
left. Arms in any
position.
4. Kneeling Kneeling on
Position, One- right knee, left
Leg Extended, leg extended
Hand Support sideward; body
extended to the
right; arms in
any position.
5. Knee Kneel on right
Scale knee, place the
hands in front on
the floor; lift the
left leg in rear as
high as possible.
The trunk arch
head held up.
C. SKILL IN
SITTING
POSITION Sit on buttocks,
hands placed on
1. V-Seat the floor at the
with Arm back. Raise both
Support legs upward to
form a ‘V’ with
the body. Arms
straight and held
up.
2. Straddle Legs in wide
Lean stride position;
bend trunk
forward so that
the chest touches
the floor.
3. Forward The legs are
Split extended
forward and
backward in
a straight
line. Arms in
any position.
4. Tight Long sitting
Pike position, press
Position trunk close to
the legs. Arms in
extended
forward.
5. Knee Sit on right
Swam heel, left leg
extended in
rear; arch
back and arms
oblique
upward.
D. Other
Skills on the From a front
“Tummy”, lying position,
Back and lift the chest and
Inverted legs so that the
Position tummy is base of
support. Arms
1. Swan oblique forward
held high.
2. Supine Arch From a long
sitting rest
position, lift
the trunk to
arch back.
3. Shoulder From a tuck
Stand lying position,
extended both
legs upward
support hip with
the hands.
4. Bridge From a hook
Stand lying positon,
place palm of
hands under the
shoulders,
fingers pointing
towards the
body. Lift the
trunk to form an
arch.
5. Overhead From a lying
Reach position, bring the
legs over the head
so that the toes
touch the floor
overhead. Support
the hips with the
hands.
E. Aerial
Skills Start from a half
knee bend, arms
1. Arch at the back. Jump
Jump high to arch back
swing arms
forward up.
2. Crouch From a half-knee;
Jump jump high to tuck
position; arms
swing from up
down to rear.
3. Eagle Jump From a half-
knee bend;
arms in rear
jump to stride
in air arms
oblique
upward; trunk
slightly arch.
4. Arabesque Step right foot
Jump sideward to lunge
positon,
immediately jump
upward in
arabesque
position.
5. Leaps Step on right foot
a. Split Leap and split position,
land on the left
foot. Arms in any
position.
b. Stage Leap Same as the split
leap only the from
leg is bended
6. Hops a. Step on right
foot and hop high
with the front leg
raise in front knee
bent land on the
same foo. Arms in
any position
b. Step on right
foot and hop high
with the front leg
extended forward.
7. Walks A.Tip-toe walk is
to walk on toes,
the steps are
small.

B.Big walk is to
stride as wide as
possible.
C. Half knee bend
walk is to walk on
half knee bend in
any direction.
E. TURNS

1. Tip-toe turn Rise an toes; arms

upward turn right
or left on toes,
arms overhead.
2. 3 Step Step right foot
turn sideward, arms
sideward turn right
about , step left foot
sideward arms
overhead. Turn right
about, step right
sideward arms
sideward then feet
together.
3. Lunge Turn From a forward
lunge, rise on toes
and turn about to
a lunge facing the
opposite
direction.
4. Squat turn Full knees bend,
right foot in front;
turn left to face
about. Arms
sideward or
upward.
CHAPTER
V
AEROBIC PROGRAM
Warm-Up a warm-up helps your body prepare itself for
exercise and reduces the chance of injury. The warm-up
should be a combination of rhythmic exercise which
begins to raise the heart rate and muscle temperature and
static stretching through a full range of motion.
Aerobics Proper – It improves cardiovascular
endurance and body composition. Characterized by a
continuous, vigorous and rhythmic exercise of the large
muscles of the body.
Cool Down
- After any aerobic activity, the blood is pooled in the
extremities, and the heart rate is elevated.
The purpose of the cool down is to bring the heart rate
down to near normal levels and to get the blood
circulating freely back to the heart.
The cool-down should also include stretching to help
relax the muscles which worked so hard during the
activity.
 Aerobic Routine #1

• WARM UP
A.Step touch forward x 4 arms out/up
B.Walk back – arms front/up down
C.Side touch arms side to side x 4
D.Heel raises x 4, knee raises x 4
E.Squat with shoulder rolls x 8
• STRETCH
A.Wide stance, toe taps to right x 16, left 16
B.Low back stretch
C.Shoulder presses right and left alternating x 16
D.Turn to left side, left leg extended to rear, right
leg bent with knee over ankle, push pelvis towards
the floor and hold.
E.Place left knee on floor, extend left foot to rear,
gently slide back to stretch right hamstring and
hold.
F. Slide forward, pull in left leg under body, press right
heel down as far as you can.
G. Curve back, raise up slightly, turn to center, legs
shoulder width apart, repeat stretch to right side for
shoulder presses.
 AEROBIC
A. Turn to face left side of room, grapevine right, mambo with left foot
first, grapevine to left, mambo with right foot first, step touch right then
left, turning to left ¼ turn, repeat turns x 4 until you are facing the front of
the room.
B. March up x 4 starting with right leg, cross right knee over left leg,
arms up overhead, cross behind head, up overhead then down, pony step
back x 4 starting right, repeat from leg marching up.
C. Grapevine to right, pump step turn around to left, grapevine to left,
pump step turn around to right, repeat.
Knee raise right x 2 with slight hop to right, mid level kick with right,
knee raise right, repeat to left, repeat.
 Aerobic Routine #2

WARM UP
A. Step touch forward x 4 arms out/up
B. Walk back – arms front/up/down
C. Side touch arms side to side x 4
D. Heel raises x 4, knee raises x 4
E. Squat with shoulder rolls x 8
Active Stretch
A. Side lunge stretch
B. Hamstring stretch
C. Toe taps, first right x 8 left x 8
D. Shoulders stretch to sides
E. Back stretch
STEPS
A. Side step with step back, kick forward
B. Chasse right left
C. Step touch forward x 4 with claps
D. Shuffle walk back
E. Side hops with funky rolls
F. Grapevine right/left x 2
G. Jog x 3, kicks for 2
H. Turn hops to left x 4
COOL DOWN
A. Walk up x 4, back with claps
B. Side squat x 8
C. Small lunges forwards x 8
 Aerobic Routine #3

WARM UP
A. Bounce/alt arms overhead
B. Arms to side – alternating
C. Heel raises/knee raises x 4 each
D. Step touch x 4, toe taps x 4
Active Stretch
A. Heel extensions/flex
B. Hamstring stretch
C. Back stretch
D. Repeat other leg
E. Shoulder rolls
STEPS
A. Step touch forward x 4
B. Walk back x 4
F. Alternate forced heel extensions
C. Jiggy with it hops right and
x8
left
G. Knee raises x 4 each side in
D. Grapevine right step up/back sequence
E. Grapevine left step up/back H. March x 4 jog x 4 twice
I. Low kicks forward x 4
J. Point or step touch back
COOL DOWN
A. Arms stretch overhead alternate right and left
B. Side stretch – arms up
C. Hamstring stretch – toe flex/extend
D. Static Squat
E. Back roll
 Aerobic Routine #4

WARM UP
A. Bounce/alt arms overhead
B. Arms to side – alternating
C. Heel raises/knee raises x 4 each
D. Step touch x 4, toe taps x 4
ACTIVE STRETCH
A. Heel extensions/flex
B. Hamstring stretch
C. Back stretch
D. Repeat with other leg
E. Shoulder rolls
STEPS
A. Step touch forward x 4
B. Walk back x 4
C. Jiggy with it hops right and left
D. Grapevine right step up/back
E. Grapevine left step up/back
F. Alternate forced heel extensions x 8
G. Knee raises x 4 each side in sequence
H. March x 4 jog x 4 twice
I. Low kicks forward x 4
J. Point or step touch back
• COOL DOWN
A. Arms stretch overhead alternate right and left
B. Side stretch – arms up
C. Hamstring stretch – toe flex/extend
D. Static Squat
E. Back roll
 Aerobic Routine #5

WARM UP
A. Legs wide apart, push both arms up overhead, then out to sides,
repeat x 8
B. Overhead extensions right, left, double right
C. Overhead extensions left, right, double left
D. Heel raises right, left, double right
E. Heel raises right, left, double right
F. March up x 4, back x 4, repeat.
 STRETCH
A. Lower back stretch
B. Shoulder presses right and left alternating
C. Turn to left, lower down body, extend right leg back, left knee
over ankle, push down towards floor
D. Raise and lower x 8
E. Tap toe up and down towards floor
F. Raise up, extend to rear, placing weight on right leg, left leg
extended to front, toes up, presses chest towards knee
G. Turn to center, slow back stretch, repeat sequence to right side
 STEPS
A. Step touch x 2, clap at each step
B. March forward x 4, pump arms overhead alternating with
each step, right and left.
C. Step touch back x 2, clapping
D. March back x 4, pumping arms overhead, repeat sequence
E. Hop to right, swing arms under towards right
F. Hop to left, swing arms under towards left
G. Grapevine right, creating small arm circles x 2 times
H. Hop to right, swing arms under towards left
I. Hop to left, swing arms under towards left
J. Grapevine left, creating small arms circles x 2 times,
repeat low kicks to front x 4
K. Side jack right, arms out to right side
L. Side jack left, arms out to left side (hop back with
each jack) jack x 2 back, arms out, up, out, down,
repeat sequence.
M. Step touch x 2 (right, left) step turn to right
N. Double time jog in place x 8, march up x 4, repeat
sequence
O. Step touch x 2, (left, right), step turn to left
P. Double time jog in place x 8, march up x 4, repeat
sequence
Q. Grapevine right, flutter kicks x 4 to right side
R. Grapevine left, flutter kicks x 4 to left side
S. Show squat right, slow squat left, mambo jog right x 4
T. Show squat left, slow squat right, mambo jog left x 4
• COOL DOWN

A.Small march up x8
B.Normal march back x4, repeat x4
C.Small grapevine right and left, repeatx4
D.Wide march x4,close march x4 repeat x4
E.Step touch x8 arms out, up, out, down
• STRETCH

A. Low back stretch x16

B. Shoulder presses right and left x16
C. Turn to left, lower pelvis down, left knee over ankl
right leg to rear
D. Push pelvis down towards floor
E. Put left knee on ground, pull to rear and press chest
towards left knee
F. Pull up, pull right leg in under body and
press left heel down to floor.
G. Push right leg back, turn to center.
H. Roll up slowly
I. Repeat stretch to right side.
FLOORWORK ARMS

A. Seated with legs tucked in front

B. Small circles to front with arms to side x16
C. Move arms to front, continue with circles x16
D. Reverse circles with arms in front
E. Move to side and continue circles
F. Pull arms up (L Shape), full pee decks slow x8, fast
x16 slow x8, fast x16
G. Hold arms out in front, pull in downwards chest with
elbows high x16
H. Raise arms up overhead, pull down towards waist
then push up x32
I. Lower arms to side, elbows in tight, bicep curls slow
x8, fast x16 slow x8 fast x16 slow x8 fast x16
ABDOMINALS

A. Lie back with weight on elbows, pull in legs towards

chest (lower ab tucks) x16 pull in, push legs up high,
pull in, then down x8
B. Pull in, push legs up high, pull in then down x8
C. Lie back completely, knees bent put right leg on top of
left right arm out to side on floor, left arm behind head
D. Reach up with left elbow toward right knee x32
COURSE TITLE: Physical Education COURSE CODE: PE 1
CONTACT HOURS: 36 hours CREDIT UNITS: 2 units
PRE-REQUISITES:

Vision
The leading University in human resource development, knowledge and technology generation and
environmental stewardship.
Mission
The University of Rizal System is committed to nurture and produce upright and competent graduates
and empowered community trough relevant and sustainable higher and technical instruction, research,
extension, and production services
Goals:
National: To train the nations manpower in the development of skills, attitudes and values required for
business professionals.
Regional: To train the nation’s manpower with the skills required for the regional development.
University: To develop the full potential of an individual in academic and technological discipline for an
empowered, productive and morally upright citizenry.

Core Values: Responsiveness, Integrity, Service, Excellence, Social Responsibility

Graduates Attributes: Globally Competitive, Innovative, Adaptive, Nationalistic, Trustworthy, Service
Oriented
Program Outcomes Addressed by the Course
1. Discuss the importance of Physical Fitness and benefits derived from physical
activities.
2. Promote health and physical fitness with emphasis on low impact moves and
artistic presentation through body movements.
3. Can observe practice and discipline and develop sportsmanship while playing
4. Perform different exercise which will develop and enhance one’s physique.
Program Outcomes Addressed by the Course:
1. Give the aims, purpose and importance of exercise that will promote good
health habits.
2. Emphasize the physical activities resulting the development and adjustment of
individual.
3. Engaging in any activity stimulates in some degree the four types of
development.
Course Outcomes: At the end of this lectures course, the students should
be able to:
1. Discuss the importance of Physical Fitness and benefits derived from
physical activities.
2. Promote health and physical fitness with emphasis on low impact moves
and artistic presentation through exercises.
3. Can observe practice and discipline and develop sportsmanship while
playing
4. Perform different exercise which will develop and enhance one’s physique
5. Emphasize physical activities resulting the development and adjustment of
an individual.
6. Engage in any activities that stimulates in some degree the four types of
development.
Course Description: (To be accomplished by the faculty or see the Program
Head)
This is the first course in Physical education with the concept of physical
education and fitness. It also provides difference activities that helps physical,
social, emotional, mental and spiritual traits. This course involves physical
exercises, basic motor, perceptual, manipulative skills and other activities for
the improvement and maintenance of health and physical fitness.

Course Outline: To be accomplished by the faculty or see the

Program Head
WEEK/TIME INTENDED OUTCOME- CONTENT TEACHING LEARNING REFERENCES
ALLOTMENT LEARNING BASED AND RESOURCES
OUTCOMES ASSESSMENT LEARNING
(ILO) (OBA) ACTIVITIES
(TLA)

Week 1 Memorize Recitation Orientatio Participati Student URS

and , Journal n of on in the Manual, Manual
express writing VMGO flag bulletin
the University raising boards,
mission, , College, ceremony university
vision, Program Orientatio
with n Program
comprehe
nsion
Week 2 Demonstrat Stating ones Physical Group Website Physical
e concept in Education discussion Education 1
understandi the and its Recitation (Physical
ng and the importance importance Answer Fitness and
lifestyle of Physical guide Advanced
and to Education question Gymnastic
promote in their
societal lives. Oyco,
fitness. Virginia
Physical
Fitness for
college

Tulio, Doris,
Physical
Education
for College
Week3-4 Understand Analyze the Physical Group/Indiv Manual Physical
Physical importance Fitness Test idual Physical Education 1
activity and of physical Performanc Fitness (Physical
physical fitness test e Fitness and
fitness in daily life Advanced
assessments Gymnastic

Oyco,
Virginia
Physical
Fitness for
college

Tulio, Doris,
Physical
Education
for College
Week 5-6 Perform the Create their Exercise Performance Video, Physical
activities own daily Aerobics Website Education 1
that can physical 1. Low (Physical
help in the activities impact Fitness and
developmen 2. High Advanced
t of one’s impact Gymnastic
physical
fitness and Oyco,
health Virginia
lifestyle. Physical
Fitness for
college

Tulio, Doris,
Physical
Education
for College
Week 7 PRELIMINARY TEST

Week 8- Express a Perform Movemen Group PE Physical

9 sense of and identify ts Presentation Manual Education 1
(Physical
purpose and the Locomoto Fitness and
belongingness different r & Non- Advanced
by movements Locomoto Gymnastic
participating r
in physical Oyco,
Virginia
activity. Physical
Fitness for
college

Tulio, Doris,
Physical
Education for
College
Week 10-11 Maintains Present in a Rhythmic Demonstrate &
an active creative Gymnastic perform
lifestyle way to 1. Free Hand prepared at
influence fitness exercise rhythmic
the physical program in 2. Exercise exercise
activity the school with light
participatio Apparatus
n of the Stunts
community
and society
Week 12 MID-TERMS

Week 13- Engage in Advocates ZUMBA Individual/Gro Media

17 moderate to society up
vigorous efforts to Performance
physical increase
activities for participatin
periodically g in
one’s progress community
rewards the and
fitness goals. programs
that deal
with
physical
activity

Week 18 FINALS
Course Policies: (To be accomplished by the Faculty)
1. Late comers will be accepted 15 minutes after the period has started
2. Three consecutive absences without valid reason will be considered dropped
from the subject
3. While classes are going on turn off your cellphones on silent mode.
4. Maintain the cleanliness and orderliness of the classroom
5. Listen attentively and participate actively in class discussion.
6. Wear proper uniform during class hours.
Grading System : Adapted and Prepared:
1. Quizzes/activity 20%
2. Actual Performance 30% PROF ADRIAN P MANIAOL
3. Attendance 10% Subject Professor
4. Examination 40%
MS SOTERANIA A LAGRADA
Total 100% Subject Professor
 That’s all
THANKYOU! 

PREPARED BY: Soterania A.

Lagrada Instructor