MODULE 1

OVERVIEW OF THE TOPIC 

Including yourself in physical activities will make sure that enables you to develop into a healthy individual.
Participating in these activities can foster a range of positive benefits for health, wellbeing and quality lifestyle.

Doing these activities will help you to understand and perform physical activities with ease while having
interest on your way to a healthier lifestyle.

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

Objectives of Physical Education

 Psychomotor Objectives (Physical Development)

 Deals with the program of activities that build physical power in an individual by developing the various
organic systems of the body. It results in the ability to sustain, recover and to resist fatigue.
 Development of health-related fitness such as cardio respiratory endurance, muscular endurance,
strength and flexibility.
 Development of performance related fitness such as speed, power, coordination and balance.

 Cognitive Objectives (Mental Development)

 Includes the development of intellectual abilities, acquisition of knowledge, and formation of ideas,
problem solving, analysis, interpretation and creativity.
 Understanding of rules and application of strategies or technique in games and sports.
 Includes analysis of movement and principles underlying movement.

 Affective Objectives (Social and Emotional Development)

 Social development is concerned with helping an individual in making personal and group adjustments.
This includes a feeling of belonging, recognition, self-respect and love. Socially desirable worthwhile
traits are: friendliness, cooperation, respect for the rights of others, good sportsmanship, good leadership
and followership and honesty in group competition.
 Affective development is involved with attitudes, appreciation and values such as sportsmanship.
Emotional traits needed for emotional mastery like: self-confidence, self-control, self-reliance, courage,
determination and personal discipline.

Values of Physical Education

The value of physical education activities is found in the resulting development and adjustment of the
individual. Engaging in any activity stimulates in some degree the four types of development although different
activities emphasize different amounts. Regular exercise and physical activity are extremely important and
beneficial for long-term health and well-being.

Task Domain
1. Push-ups P
2. Reading books c
3. Showing sportsmanship A
4. Running P
5. Following dance steps C
 6. Doing researches C
7. Being Friendly A
8. Dancing P
9. Doing exercise P
10. Writing essay C

MODULE 2
OVERVIEW OF THE TOPIC
Including yourself in physical activities will make sure that enables you to develop into a healthy individual.
Participating in these activities can foster a range of positive benefits for health, wellbeing and quality lifestyle.

Doing this activity will help you to understand and perform physical activities with ease while having interest
on your way to a healthier lifestyle.

PHYSICAL FITNESS
Physical fitness is a combination of medical fitness (body soundness) and dynamic fitness (capacity for action).
A physically fit person is free from disease and can move and perform efficiently. Neither good health nor
physical proficiency alone constitutes physical fitness, which combines both qualities. Another factor is
emotional factor. This is readily apparent in athletic contests, where good performance requires self-discipline,
effective teamwork, and the ability to remain calm under stress.

Medical fitness and dynamic fitness usually go together, but it is possible to possess one without the other.
Many people who are medically sound may also be weak and unable to endure strenuous physical exertion.
They are described as being “out of condition”. Other people with chronic health problems are physically strong
and skilled. Intensive conditioning helps them to offset the handicaps of bad health.

Physical Fitness is the primary specific objective in teaching Physical Education. Thus, it is in order that PE
teachers should have the correct concept of Physical Fitness.

Physical Fitness is the ability of an individual to perform one’s daily activities efficiently without undue fatigue,
reduce the risk of health problems and with extra “reserve” in case of emergency.

IMPORTANCE OF PHYSICAL FITNESS

Through regular exercises, physical fitness helps the individual:
● in the proper growth of young bones and muscles;
● improve the ability to avoid and recover from illnesses and accidents;
● improve posture and appearance by strengthening muscles that support the body;
● minimize stress response;
● maintain proper body weight;
● prevent heart ailment;
● improve organic function;
● delay the aging process;
● feel good and younger as a human being, and
● experience joy of participation in any recreational or sports activities.

PHYSICAL FITNESS COMPONENTS

● Organic Vigor- refers to the soundness of the heart and lungs which contributes to the ability to resist
disease.
 ● Endurance- is the ability to sustain long continued contractions where a number of muscles groups are
used; the capacity to bear or last long in a certain task without undue fatigue.
● Strength- is the capacity to sustain the application of force without yielding or breaking; the ability of
the muscles to exert efforts against resistance.
● Power- refers to the ability of the muscles to release maximum force in the shortest period of time.
● Flexibility- is the quality of plasticity, which gives the ability to do a wide range of movement.
● Agility- is the ability of the individual to change direction or position in space with quickness and
lightness of movement while maintaining dynamic balance.
● Balance- is the ability to control organic equipment neuro-muscularly; a state of equilibrium.
● Speed- is the ability to make successive movement of the same kind in the shortest period of time.
● Coordination- is the ability to integrate the body parts to produce smooth motion

Safety Issue and Concerns

Physical activity is essential for a healthy body and mind and although there are valid safety concerns, generally
more good than harm comes from engaging in physical activity. Choosing an appropriate environment for one’s
preferred activity contributes to a high safety level.

Cardiovascular risk
It is known that physical activity generally decreases the risk of certain diseases, including heart disease in
individuals, but cardiovascular problems such as a heart attack or arrhythmia are some of the risks that may
arise when taking part in physical activity. While some may feel that the majority of heart attacks happen to
individuals during exercise, approximately 90% of all heart attacks actually occur at rest and not while
exercising.

Joint and mobility risk

Joints of the body, including the knees and ankles, have to bear a lot of stress from movement, especially in
individuals who affected by obesity or overweight. The body weight of an individual, along with the activity
that they participate in, and the mechanical movement determines the load of force on a joint. 2 For example,
running has a greater impact on the joints than biking, and this effect is compounded by higher body weight.

EXERCISE/TASK PHYSICAL FITNESS

COMPONENT
1. Push-ups ENDURANCE
2. Stretching FLEXIBILITY
3. Running AGILITY
4. Lifting Weights STRENGHT
5. Jumping POWER
6. One-foot standing BALANCE
7. Jogging ENDURANCE
8. Curl-ups ENDURANCE
9. Squats STRENGHT
10.Dancing COORDINATION

MODULE 3
OVERVIEW OF THE TOPIC
Regular exercise is one of the best things you can do for your health. It has many benefits including improving
your overall health and fitness, and reducing your risk for many chronic diseases. There are many different
types of exercise; it is important that you pick the right types for you. Most people benefit from a combination
of them:

 HEALTH-RELATED FITNESS COMPONENTS:

- Flexibility – ability of a person to bend, activities related to flexibility are yoga, stretching and pilates.
- Endurance – activities that improves a person’s stamina which includes swimming, biking, jogging.
- Strength – it is the measurement of the capacity to apply force without yielding, activities such as push-
ups, curl-ups, squats are examples of activities that shows strength.
- Organic Vigor – refers to the healthiness of the heart and lungs of a person, activities related are
walking, jogging, and hiking.

 SKILL-RELATED FITNESS COMPONENTS:

- Agility – ability of a person to change direction while in space while maintaining dynamic balance,
example of this activity is jumping jacks, playing volleyball, and gymnastics.
- Coordination – it is the ability of a person to move with smooth motion, activities that has coordination
are juggling, dancing and playing basketball.
- Balance – it is the state of equilibrium, activities that shows balance are walking, one foot standing, and
yoga.
- Reaction Time – measurement of how quickly a person responds to a particular stimulus, activities that
shows reaction time are playing videogames, playing sports, and doing yoga.
- Power – it is the ability of a person’s muscle to exert maximum effort, activities that shows power are
weightlifting, squat jumps, and playing football.
- Speed – ability to move quickly. Running, playing sports, and sprinting are examples of the activities that
shows speed.

Physical Fitness Component

Health Related:
1. Body composition- the relative percentage of body fat compared with lean body mass.
2. Muscular Strength- the amount of force that ca be produced by a single contraction of a muscle.
3. Muscular Endurance- the ability of a muscle group to continue muscle contraction over a length of time.
4. Flexibility- the ability to use one’s joints fully in a normal range of motion.
5. Cardiovascular Endurance- the ability of the circulatory system to supply oxygen to working muscles
during exercise.

Barriers to Physical Activity

Personal Barriers – Some common explanations (barriers) that people cite for resistance to exercise are:
1. Insufficient time to exercise
2. Inconvenience to exercise
3. Lack of self-motivation
4. Non-enjoyment, boredom of exercise
5. Lack of confidence in their ability to be physical active (low self-efficacy)
6. Fear of being injured or having been injured recently
7. Lack of self-management skills, such as the ability to set personal goals, monitor progress, or reward
progress toward such goals
8. Lack of encouragement, support, or companionship from family and friend
 MODULE 4
OVERVIEW OF THE TOPIC
SKILL RELATED FITNESS
SRF refers to the quality of one’s movement skill. It is also termed as Performance Related Fitness because of
its relationship to the efficiency and effectively of one’s performance of different movements performed in
different physical activities. All of these components are already present within us. It’s just that, each
individual has a different level of fitness from the other. Individuals with low level of fitness need to determine
their weaknesses and do some activities which may help elevate their fitness while those with a high level of
fitness need not take for granted their condition. Enhancement’s activities are suggested for them to maintain if
not improve their present level of fitness

MODULE 5
OVERVIEW OF THE TOPIC
Every movement that we do has a connection in the division of our body, and we must know the limit of each
division movement coverage to avoid injuries. As we move, we perform Axial (non-locomotor) and locomotor
even in the simplest change in our position. In this module learners are expected to think about the different
anatomical divisions of the body, differentiate and perform Axial and Locomotor movement and formulate
routines containing the types of movement.

1. Axial movement – Type movement done by a part or several parts of the body in stationary place
2. Locomotor movement – Type of movement that brings the performer form one place to another
3. Body division – A major sections or segments of the body
4. Direction of movement – Directions of steps, can be indicated either in relation to the room or in relation to
the body position.
5. Movement – The act or an instance of moving; a change in place or position.

MODULE 6

OVERVIEW OF THE TOPIC

Movement can be initiated from a variety of positions. To attain a position, we start at one and end in another.
Posture is a position which one holds their body when standing, sitting or position it in a way appropriate to the
movement that is desirable kneeling, lying or for a specific work. Maintaining a good posture is vital to your
overall health. Unknown to many, a good posture is just as essential as a healthy diet, sleeping comfortably and
exercising. It ensures that your body is well poised to undertake daily tasks with more vigor and energy, all the
while keeping away fatigue. It’s a core pillar to your overall physical health.

1. Lunge – Bend one knee, the other leg straight, weight on both feet, hands on hips
2. Hook sitting position – Sit on buttocks, bend knees close to the body. Trunk erect, hands on shin of the
legs.
3. Stride kneeling position – Knelling on both knees, with knees apart.
4. Long sitting rest position – Legs and toes are extended forward; hands at the rear in the floor. Elbow and
body straight.
5. Back or supine lying position – Lying on the back, the body us well extended, arms overhead, toes
pointed.
6. Half-Knee Bend – Bend knees about 45 degrees angle; feet flat on the floor, hands on hips.
7. Side Arm Support – The body is supported with the right or left arm; the body is well extended.
8. Heels Sit – From kneeling position, sit on the heels of the feet, toes pointed. Hands on hips.
9. Arms Upward – Raise arm upward, palms facing each other, elbows touching the ears, the whole arm in
line with the body.
10. Bridge Stand Position – From a hook sitting lift the trunk; legs and arms in right angle with the trunk.

MODULE 7
OVERVIEW OF THE TOPIC
Aerobics is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength
training routines with the goal of improving all elements of fitness (flexibility, muscular strength, and cardio-
vascular fitness). It is usually performed to music and may be practiced in a group setting led by an instructor
(fitness professional), although it can be done solo and without musical accompaniment. With the goal of
preventing illness and promoting physical fitness, practitioners perform various routines comprising a number
of different dance-like exercises.
Aerobic exercise (also known as cardio or cardio-respiratory exercise) is physical exercise of low to high
intensity that depends primarily on the aerobic energy-generating process. "Aerobic" is defined as "relating to,
involving, or requiring free oxygen", and refers to the use of oxygen to adequately meet energy demands during
exercise via aerobic metabolism. Aerobic exercise is performed by repeating sequences of light-to-moderate
intensity activities for extended periods of time.
Dance aerobic is an exercise movement coordinates upper and lower extremities done in a 30-45 minutes
continuous activity from slow pace to vigorous dance steps.

You know you need to do aerobic exercise several days a week to stay healthy. It keeps your heart and lungs in
tip-top shape, and it's a key part of weight loss and maintenance. The dance routines and workouts available in
aerobics are both super-fun and effective! If you are looking for some cool ways to banish fat and boost
metabolism, aerobic dance is the one for you.

Aerobic dance like Zumba, Jazzercise, belly dancing and ballroom dancing are all fun and effective ways of
getting in a workout. So take a few (dance) steps outside the box, and breathe some new life into the same old,
same old.

4 Types of Dance Aerobics:

1. Zumba. The first and most interesting kind of Aerobic Dance is Zumba. It is a great fitness program
that combines Latin, International, and Salsa music with some amazing and fun filled dance moves. You will
find interval training, resistance training, and strength training. There will be slow and fast rhythms alternating
throughout so that you can keep burning calories. Zumba Fitness has quickly become one of the most popular
dance aerobics programs. Created in Colombia in the 1990s, this style of dance aerobics incorporates Latin
moves with a global soundtrack including beats from around the world.
Zumba is not just for people who can dance. Anybody can practice it! The steps are simple yet heart pumping
and fun. Not only will you enjoy the workout but also shed those extra kilos sooner than you can imagine!
2. Jazzercise. Jazzercisers all over the country move to the latest music to burn up to 800 calories in 60
minutes. Not only does this form of exercise give you an aerobic workout, but it also strengthens and tones the
muscles.
It will work all those bulky sections of your body and help you achieve your fitness goals. Famous since the
1970s, this workout is effective, heart rate elevating, and has a great combination of cardio and resistance
training. There are over 78,000 Jazzercise instructors today, and almost every country conducts weekly classes
on Jazzercise.
3. Ballroom Dancing. Ballroom dancing comprises many types of dances from different parts of the
world. Popular dances include modern waltz, tango, Viennese waltz, rumba, swing and quickstep.
Although ballroom dancing might not be the most strenuous aerobic dance to do, it is surely full of benefits. It is
a moderate activity and is popular throughout the world. The only downside with this dance form is that you
cannot do it alone. You need a partner for the purpose. Once you have found someone to dance with, you are
surely going to have a great experience.
4. Belly Dancing. Belly dancing is beautiful and exotic. It emerged from Arabic countries such as Egypt
and Turkey several decades ago. The name is entirely western and is a solo dance form where torso articulation
is a must. There are different forms of belly dancing, and they all have unique styles. It does fall under the
category of aerobic dances and is used these days in fitness classes too.
It is a particularly good workout for the core muscles, and it also tones and strengthens the arms and legs. It
doesn't burn quite as many calories as other dance workouts -- about 300 an hour -- but it teaches you to engage
your core muscles and move fluidly. It's also fun and a great way to meet people and try something new.