PATHFIT 1

(Physical Activities Toward

Health and Fitness): Movement
Competency Training
• this higher education book discusses the basics of movement as
foundation of knowledge in line with RA 5708 that mandates an
additional three subjects of physical education in college.
• This law aims to ignite in young citizens an appreciation of the
importance of physical education together with the development of
individual and social activities.
• Sports and other activities in the program provide athletic
development opportunities for students who have the competitive
spirit as well as grace, coordination, stamina, and strength.
• With postural and core stability, core mobility, and core strength as
its principal components, this book is designed to expose students
to various physical activities that promote appreciation of physical
development along with mental development.
• This book showcases physical activities and pre-fitness and post-
fitness assessments that make physical education a great
experience.
 Intended Learning Outcomes
• Interpreted the meaning of physical education
and identified its relevance to wellness
development as well as to their course.
• Explained the importance of the legal bases of
PE and components of physical fitness
• Performed conditioning exercises for physical
fitness test
CHAPTER 1: POSTURE AND CORE STABILITY

• “Our body is designed for movement. The more we

move, the lesser our risk to get diseases and other
illnesses. Regular movement such as exercises
improves our physical health.”
• Core stability muscles, or postural muscles, are the
deep muscles in your abdomen, pelvis and back.
They act as a corset or scaffolding holding you
together rather than moving your trunk. It is
important to have good postural muscles to help
maintain a good posture.
 Fundamental Movement Skills
• Fundamental movement skills are important to the
motor development of children’s physical, cognitive,
and social growth. There are four categories in
which the fundamental skills fit for under-fives:
Stability and Balance, Manipulative, Locomotor,
Movement and Body Awareness. For over-fives we
just focus on stability and balance, manipulative
and locomotor skills, as we would hope they have a
good awareness of their body by then.
 Fundamental Movement Skills – Non-
Locomotor Skills
• Bracing/ Anti-rotation/ Anti-extension

• Stretching

• Turning/ Rolling/ Twisting

• Squat and ready position

• Lunge

• Balancing
 Fundamental Movement Skills – Locomotor
Skills
• Crawling and creeping

• Jumping and Landing

• Hoping, Skipping and leaning

• Running

• Shuffling and sliding

• Swimming

• Swinging and climbing

• Wheeling

• Sending: Throw, kick, strike, roll

• Receiving: Catch, trap, stop

• Travelling with: dibbling with feet, hands, and

sticks
 Assessment of Physical Activity Readiness
and Levels
• It is a valuable tool that helps individuals
assess their readiness to participate in physical
activity or exercise programs. It's a simple and
effective way to identify any potential risks or
contraindications to exercise. It can help you
stay safe and healthy while working towards
your fitness goals.
 HEALTH AND FITNESS
• Fitness involves activity of some sort that stimulates
various systems of the body and maintains a certain
condition within the body. Health, on the other hand,
involves every system of the body and is only
achieved through a lifestyle that supports health.
• Physical activity or exercise can improve your health and
reduce the risk of developing several diseases like type 2
diabetes, cancer and cardiovascular disease. Physical
activity and exercise can have immediate and long-term
health benefits. Most importantly, regular activity can
improve your quality of life
 Do you know the difference between
Fitness and Health?
• Most people believe being healthy and being fit are one and the
same. In reality, they can be separate states of physical being. You
can be really fit, and not very healthy, and you can be very healthy
and not very fit. The best benefits are found with trying to get a
balance out of both sides, this requires us to identify the difference
between fitness and health.
• So let’s define the difference. Health has been defined by
the World Health Organization as a state of complete physical,
mental and social well-being, and not merely the absence of
disease or infirmity. It includes aging well, longevity, quality of life,
freedom from pain etc.
• Fitness, on the other hand, is defined as a set of attributes that
people have or achieve that relates to the ability to perform
physical activity.
 Fitness is made up of many components, and the following factors need to be
considered when discussing fitness levels:

• Endurance (Cardiovascular and Cardio-Respiratory): This is

your body’s ability to use and deliver oxygen to your body.
• Stamina (Muscular Endurance): This is your body’s ability
to store, process, and use energy.
• Strength: This is the ability of your muscles or a muscular
unit to apply force.
• Flexibility: The ability to maximize the range of motion of a
joint.
• Power: The ability of your muscles to maximize their
force in a minimum amount of time.
• Speed: The ability to minimize the amount of time
it takes you to accomplish a task or movement.
• Coordination: The ability to combine several
different movement patterns in a single distinct
movement.
• Accuracy: The ability to control a movement in a
given direction or intensity.
• Agility: The ability to minimize the time going from
one movement to another.
• Balance: The ability to control the center of gravity
of your body in relation to your support base.
 Our aims are to:
• encourage a healthy and active lifestyle throughout
the school body
• nurture sportsmanship in all aspects of competition
• widen each student’s sporting experience and
enjoyment
• create a passion for active recreation and sport
• assist students in reaching their physical potential in
a variety of sporting environments
ESSENTIAL COMPONENTS OF PHYSICAL
EDUCATION
 GENERAL OBJECTIVES OF PHYSICAL
EDUCATION
• Physical Development - It is not only free from diseases but
includes physical fitness as well
• Emotional Development - The informal nature of physical
education activities offers opportunities for the
development of a high level of self esteem and ability to cope
with routine stresses of daily living.
• Social Development - It is the development and
maintenance of a meaningful interpersonal relationship.
• Mental Development - Through participation in physical
education activities, the individual develops his mental
capacities as he learns the principles, rules and strategies of
games and sports.
 PHYSICAL FITNESS
• It 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 not
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 impossible
to posses one without the other. Many people
who are medically sound may also weak and
unable to endure strenuous physical exertion.
They are descried 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 PE. Thus, it is in order
that PE teacher 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 functions
• Delay the aging process
• Feel good and younger as a human being, and
• Experience joy of participation in any recreational or sports activities
 HEALTH RELATED COMPONENTS
• Cardio-respiratory endurance – the ability of the heart and lungs
to function efficiently and effectively over a prolonged period of
time.
• Muscular strength – the ability of muscle group to
contract against a resistance. Examples would be the bench
press, leg press or bicep curl. The push up test is most often
used to test muscular strength.
• Muscular endurance – the ability to continue selected
muscle group movements for a prolonged period of
time. Examples would be cycling, step machines and
elliptical machines. The sit up test is most often used
to test muscular endurance
• Flexibility – the functional capacity of a joint to move through a
normal range of motion. The muscular system is also involved.
Examples would be stretching individual muscles or the ability to
perform certain functional movements such as the lunge. The sit
and reach test is most often used to test flexibility.
• Body composition – one of the newer attributes in
physical fitness components. It refers to the relative distribution
of lean and fact body tissues. It is the amount of fat mass
compared to lean muscle mass, bone and organs. This can be
measured using underwater weighing, Skinfold readings,
and bioelectrical impedance. Underwater weighing is
considered the “gold standard” for body fat measurement,
however because of the size and expense of the equipment
needed very few places are set up to do this kind of measurement.
 Anatomical Movements
• It can be defined as the act or instance of
moving the bodily structures or as the
change of position in one or more of the
joints of the body. Joint actions are
described in relation to the anatomical
position which is the universal starting
position for describing movement.
• When studying the various joints of the body and
analyzing their movements it is helpful to characterize
them according to specific planes of motion and their
axes. A plane of motion may be defined as an imaginary
two-dimensional surface through which a limb or body
segment is moved. In the human body there are three
planes of motion
• (Figure 1) in which the various joint movements can be
classified. Similar to the planes of motion the axes of
rotation may be considered as a series of imaginary lines
that run through the body; there are also three axes of
rotation
• (Figure 2) where movement can occur.
• Sagittal (anteroposterior) plane – This plane is vertical and
bisects the body from front to back. Dividing it into right and
left symmetrical halves. For movement to occur in the
sagittal plane rotation about the horizontal axis (transverse
axis) must take place.
• Frontal (coronal) plane – This plane bisects the body
laterally from side to side, dividing the body into front and
back halves. Movement in the frontal plane takes place
about the anteroposterior axis (frontal axis) must take place.
• Transverse (horizontal) plane – This plane divides the body
horizontally into superior and inferior halves. Movement in
this plane takes place about the longitudinal axis (vertical
axis).
 All movements being described assume the body begins from
the anatomical position unless stated otherwise as described in
the introduction.

• Flexion – flexing both arms towards the face

• Extension – conjugate the flexion. Both arms and
straight, shoulder level and against your face.

• Abduction – starting feet together to perform the

abduction by lifting your left or right leg against
the center of the body.
• Adduction – going back to its original position.
• Elevation – movements of shoulder upward
• Depression – movements of shoulder
downward

• Protraction – shrinking both shoulder forward

• Retraction – shrinking both shoulder backward
 SKILL-RELATED FITNESS
• Balance – it involves vision, reflexes, and
skeletal muscular system which provides the
maintenance of equilibrium.
• Coordination – it is the ability to integrate the
senses with muscles so as to produce accurate,
smooth and harmonious body movement.
• Agility – it is the capacity to change the
direction of the body quickly and effectively.
• Speed – it is the ability to move one’s body from
one point to another in a shorted possible time.
• Power – power is sometimes confused with
strength. Speed of contraction, likewise, is the
basic ingredient which, when combine with
strength, provides an explosive type of
movement.
• Reaction time – the time required to respond
or initiate a movement as a result of a given
stimulus.
 SPECIFIC COMPONENTS OF PHYSICAL
FITNESS
• ORGANIC VIGOR – refers to the soundness of the heart
and lungs which contributes to the ability to resists
disease.
• ENDURANCE – is the ability to sustain long continued
contractions where a number of muscle 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 movements of the
same kind in the shortest period of time.
• COORDINATION – is the ability to integrate the body parts to
produce smooth motion.
 PHYSICAL WELLNESS
• Physical wellness – is the positive state of well-being and
capability of an individual to design personal fitness
programs for improving and maintaining optimum levels of
health. It is a combination of many different components
(mental, social, emotional, spiritual and physical) that
expand one’s potential to live a quality life, to
work effectively and to make a significant contribution to
the society. Wellness reflects how one feels about life as
well as one’s ability to function effectively. It is also
described as the positive component of good health. Being
physically active can build physical fitness that in turn,
provides you with many health and wellness benefits.
 BENEFITS OF HEALTH AND WELLNESS
• LOOKING GOOD – regular physical activity is a healthy
lifestyle. Healthy lifestyle such as proper nutrition, good
posture and good body mechanics can help you look at your
best.
• FEELING GOOD - people who engage in regular physical
activity feel better. You can resist fatigue, less likely to be
injured and are capable of working more efficiently.
• ENJOYING LIFE – life is more enjoyable when you engage in
regular physical activity that results in physical fitness as the
key to be able to do more of the things you want to do.
• MEETING EMERGENCIES – fit and active person has the
capacity to help or to assist other people when they needed
some help.
 PHYSICAL BATTERY TEST FITNESS
Safety Guidelines
• Review medical consideration. The PE teacher should identify
students who need medical care. Students should not take the test
if not feeling well or suffering from infection.
• Warm-up 5-10 minutes before Physical Fitness Test
• Students should not take heavy meals for two hours before the
test.
• Students should wear appropriate attire for the test.
• 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 activity
 TEST ITEM PHYSICAL FITNESS COMPONENTSBEING
TESTED
Standing Long Jump Leg strength and power

Bent-Knee Curl-Ups Abdominal Strength and Endurance

50 Meter Sprint Speed

Regular Push-Ups (Males) Arm Strength and Endurance

Knee Push-Ups (Females) Arm Strength and Endurance

Shuttle Run Agility

Sit and Reach Trunk Flexibility

1000 Meter Run Cardio-respiratory Endurance

Three Minute Step Test General Endurance

 STANDING LONG JUMP
• Allow two successive fair trials within the testing
period
• The measurement is made from the take-off line
to the heel of the foot closer to the take-off
board or line
• Attempt where the performer losses his
balance and fall backward is not counted
• Taking beyond the take-off line is considered foul
 Common faults
• The performer takes more than one swing of the arms
• The performer does not keep both of his feet behind the
front edge of the take-off board or line in the start of the
jump
• Bouncing and taking several steps before jumping
• Both feet of performer are not parallel at the take-off
 BENT-KNEE CURL-UPS
• Only one trial shall be allowed
• No resting between curl-up is permitted
• The knee must remain bent at right angle for the duration of the exercise
• The curl-up shall be counted only if the performer:
– Keeps the crossed arms close to his chest and
– Returns to starting position with the upper back touching the mat or floor
before curling up again
Common Faults:
Curling up and uncurling are not performed slowly. Performer bounces off the
floor when executing the curl-ups
 50 METER SPRINT
Testing suggestions:
• Runner should be instructed not to slow down
before the finish line.
• For motivation, schedule two runners at a
time
 REGULAR PUSH-UPS FOR MALES
KNEE PUSH-UPS FOR FEMALES
Common Faults:
• When body is not kept straight line from heels
and for females the body is not kept straight
from the hamstring
• When the elbows are not fully bent
 SHUTTLE RUN
Rules
• Do not allow the performer to throw the wooden block across the line.
• Allow two trials and record the faster time.

Suggestions for the tester

• To eliminate the necessity of returning the books after each trial, start the
runners on alternate side.
• If the testers have stopwatches, it is practicable to have two or more
students running at the same time
 SIT AND REACH
Common Faults:
• Trunk flexion movements are not slowly and gradually
• Fast jerky motions are made
• Knees are not kept straight
• Finger tips on tape measure are not even, with one hand
pushed further than the other
 1000 METER RUN
RULES
• One trial is given
• The performer should run or walk at a pace he
can sustain for the duration of the test
• If a performer takes a rest or stops, no score is
given
 THREE MINUTE STEP TEST
Note
• The rate of 96 steps per minute for the boys
and 88 steps per minute for the girls for the
duration of 3 minutes.
 SCORING
Duration of the Exercise in Seconds x 100
PEI = _____________________________________
5.5 X pulse count for 90 seconds after exercise
 BODY MASS INDEX
• It is a measure of body fat based on your weight in relation
to your height. It is more of an indicator than a direct
measurement of a person’s total body fat. As the BMI score
increases, so does the person’s total body fat increases.

• How to calculate Body Mass Index? Body Mass

Index is a simple calculation using a person's height
and weight. The formula is BMI = kg/m2 where kg is a
person's weight in kilograms and m2 is their height in
meters squared. A BMI of 25.0 or more is over weight,
while the healthy range is 18.5 to 24.9.
 Formula
• Example: For an adult with height of 180 cm
and weight of 75 kg.
• First step is to convert the height into meters.
As there are 100cm in a meter, we divide our
figure by 100. This gives us 1.8m.
• BMI = 75 ÷ (1.8 x 1.8)
• BMI = 75 ÷ 3.24
• BMI = 23.15
 Weight Status Body Mass Index kg/m2

Under weight <18.5

Normal range 18.5-24.9

Over weight 25.0-29.9

Obese ≥30

Obese class – 1 30.0-34.9

Obese class – 2 35.0-39.9

Obese class – 3 ≥40

 How a Fitness Test Is Performed?
• A fitness test, also known as a fitness assessment,
is comprised of a series of exercises that help evaluate
your overall health and physical status. There is wide of
range of standardized tests used for these exams, some of
which are intended for medical purposes and others of
which establish whether you are qualified to
participate (such as with the Army combat readiness test).
• For general health and fitness purposes, the tests are
considered the starting point for designing an appropriate
exercise program.1 They are meant to ensure you won't be
at risk of harm and provide the trainer with the insights
needed to establish clear and effective fitness goals
 1. General Health Evaluation
• Before starting a fitness program, it is important to share your
medical history with your trainer and to get the necessary
approvals from your doctor to proceed.
• Most fitness specialists will use one or more screening tools to help
determine your baseline health. This may include obtaining
vital sign measurements such as your height, weight, resting
heart rate (RHR), and resting blood pressure (RBP).
• Many trainers will also use a physical activity readiness
questionnaire (PAR-Q) comprised of seven or more questions
related to your general health. Among the questions, you may
be asked about the types of medications you take, any problems
you have with dizziness or pain, or any medical condition that may
impair your ability to exercise.
 2. Body Composition Testing
• Body composition describes the different components that
make up your total body weight, including your muscles,
bones, and fat. The most common methods for
estimating body composition include:
• Bioelectrical impedance analysis (BIA): Electrical signals
are sent from electrodes through the soles of your feet to
your abdomen to estimate your body composition
• Body mass index (BMI): A generalized calculation of body fat
based on your height and weight
• Skinfold measurements: Calipers are used to estimate how
much body fat there is in a fold of skin
 3. Cardiovascular Endurance Testing
• Cardiovascular endurance testing, also known as stress testing, measures
how efficiently your heart and lungs work to supply oxygen and energy to your
body during physical activity. Among the three most common tests used:
• 12-minute run tests: Performed on a treadmill and compare your
pre-exercise heart and respiration rates with your post-exercise heart
and respiration rates
• Exercise stress: Testing is also performed on a treadmill or stationary bike and
involves the use of a heart monitor and blood pressure cuff to measure your
vital signs during exercise
• VO2 max testing: Performed on a treadmill or stationary bike and uses a
breathing device to measure your maximum rate of oxygen
consumption during an activity
• Some trainers will incorporate exercises such as sit-ups or push-ups to get a
qualitative measurement of how you respond to specific exercises.
These baseline results can be used at a later date to see if your health and
fitness levels have improved
 4. Strength and Endurance Testing
• Strength testing measures the maximal amount of force a
muscle group can exert at one time. Muscle endurance
testing, by comparison, measures the length of time a
muscle group can contract and release before it fatigues.
• The exercises used include the push-up test and core
strength and stability test. In some cases, a trainer will use a
metronome to see how long can you keep up with the
rhythm. The results are then compared to people of the
same age group and sex to establish your baseline levels.
Strength and endurance tests are valuable as they help the
trainer pinpoint which muscle groups are stronger and
which are vulnerable and in need of focused attention.
 5. Flexibility Testing
• Measuring the flexibility of your joints is vital in determining whether you have
postural imbalances, foot instability, or limitations in your range of motion.
There are a variety of tests used to measure flexibility including:
• Shoulder flexibility testing: Sometimes called the zipper test, shoulder
flexibility testing evaluates the flexibility and mobility of your
shoulder joint. Use one hand to reach behind your neck, between your
shoulders, while reaching behind your back, toward your shoulders, with the
other. Measure how many far apart your hands are.
• Sit-and-reach testing: This is used to measure tightness in your lower back and
hamstring muscles. The test is performed while sitting on the floor with your
legs fully extended. Flexibility is measured by the number of inches your hands
are from your feet when reaching forward.
• Trunk lift testing: This is used to measure tightness in your lower back. It is
performed while lying face-down on the floor. With your arms at your side,
you would be asked to lift your upper body with just your back muscles.
Flexibility is measured by how many inches you are able to lift yourself off the
ground.