PATHFIT 1

MOVEMENT COMPETENCY TRAINING

This course reintroduces the fundamental movement patterns that consist of non-
locomotor and locomotor skills, which are integrated with core training to meet the demands of
functional fitness and physical activity performance. Emphasis will be on exercise regression and
progression for the enhancement of fitness and the adaptation of movement competencies to
independent physical pursuits. In conjunction with fitness concepts, exercise and healthy eating
principles, periodic evaluation of one’s level of fitness and physical activity, as well as eating
patterns will be conducted to monitor one’s progress and achievement of personal fitness and
dietary goals.

Physical education is about movement. Movement is fundamental and essential to life,

work, and play. Movement competency facilitates participation and allows individuals to derive
pleasure and satisfaction from physical activities. An individual who can move proficiently has the
skills and knowledge related to movement and values purposeful moving for life. Physical
education, therefore, is responsible for helping students take on the responsibility of learning by
providing them with the capacity to make reasoned and wise choices through a lifelong process of
change. It provides students (from ages 7 to 18/19 years old) with learning opportunities that make
use of movement to develop the whole person. Furthermore, it provides students with skills to be
responsible adults and contributing members of the society, the nation and the world. An
understanding of fundamental skills and concepts is essential both to an individual’s development
of effective motor skills and to the application of these skills in a wide variety of physical activities.
The focus of the learning in this strand is on transferable skills, with the goal of having children &
youth understand how skills, concepts, and strategies learned in one activity can apply to other
activities.

LEGAL BASES OF PHYSICAL EDUCATION

Article 1 of the International Charter of Physical Education and Sports, UNSECO, Paris,
1978 and Recommendation 1, Interdisciplinary Regional Meeting of Expert son Physical
Education, UNESCO, Brisbane Australia, 1982. States that: “The practice of Physical Education
and Sports is a fundamental right for all.” “And this right should not be treated as different in
principle from the right to adequate food, shelter and medical care.

Article XIV, section 19, 1986 Constitution of the Republic of the Philippines”- “The State
shall promote Physical Education and encourage sports programs, league competitions, and
amateur sports including training for international competition to foster self-discipline,
teamwork and excellence for the development of a healthy and alert citizenry.” “All educational
institutions shall undertake regular sports activities throughout the country and in cooperation with
athletic club and other sectors.”

We divide movement competencies into more specific skills including: sending, receiving,
transporting, and body control.
 • Sending includes how a child moves or sends an object away from them. This can include
throwing, kicking, head butting, or other creative methods. For example, if the goal of a
game is to hit a target (e.g. a plastic cone/pylon), the child has a number of different
options. For example, s/he could throw underhand or overhand (sending upper body) or
kick (sending lower body) the ball, aiming for the target.
• Receiving skills include how a child catches or receives an object. This can include
catching, using a foot to stop a ball, trapping an object with their body, or other creative
methods.
• Transporting skills include different ways to move around the environment such as
walking, running, hopping, skipping and jumping (upright transporting), but also rolling
and tumbling (vertical or prone transporting).
• Body control skills involve balance and skills that require us to move one part of our
body while keeping the others still. It can include body control skills while stationary (e.g.
standing while putting on shoes or reaching up to get an object from a high shelf) or while
moving (e.g. walking while balancing on the curb of a sidewalk)
• Coordinated movements are how a child combines the different types of movement skills
together in everyday activities and play. This can include catching a ball while running or
navigating an outdoor playground.

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:

1. Endurance (Cardiovascular and Cardio-Respiratory): This is your body’s ability to use and
deliver oxygen to your body.

2. Stamina (Muscular Endurance): This is your body’s ability to store, process, and use energy.
3. Strength: This is the ability of your muscles or a muscular unit to apply force.

4. Flexibility: The ability to maximize the range of motion of a joint.

5. Power: The ability of your muscles to maximize their force in a minimum amount of
time.

6. Speed: The ability to minimize the amount of time it takes you to accomplish task or movement.

7. Coordination: The ability to combine several different movement patterns in a single distinct
movement.

8. Accuracy: The ability to control a movement in a given direction or intensity.

9. Agility: The ability to minimize the time going from one movement to another.

10.Balance: The ability to control the center of gravity of your body in relation to your support
base.

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.

For instance, if a person says that they have neglected to eat properly, ignored the fat
content, and ate mostly processed foods, all the exercise in the world couldn’t possibly
correct the damage done from such a lifestyle.

Exercise won’t remove the damage from chemicals, or improve immune system
damage or weakness from depleted foods. Only sound nutrition can support good health. Of
course, fitness can ALSO support health and WILL improve health if it is part of a WAY OF
LIFE. Our health is mainly the result of thousands of daily nutritional decisions.

As you continue on your personal health journey, or if you are just getting back on track,
ask yourself this simple question: “Am I on the road to becoming fit and healthy, or
just fit?” If your answer is “just fit,” try incorporating other aspects of wellness into a more
comprehensive plan that revolves around the combination of physical, mental, emotional and
spiritual health.

If it is simply healthy to get the doctor off your back, ask yourself what can I do to achieve
more and live life to the fullest? Healthy is good but if you can’t walk up the stairs without puffing
and being tired all day, or enjoy a holiday, what’s it worth?

IMPORTANCE OF PHYSICAL EDUCATION

Physical Education (PE) develops students’ competence and confidence to take part in a
range of physical activities that become a central part of their lives, both in and out of school.

A high-quality PE curriculum enables all students to enjoy and succeed in many

kinds of physical activity. They develop a wide range of skills and the ability to use tactics,
strategies and compositional ideas to perform successfully. When they are performing, they think
about what they are doing, they analyze the situation and make decisions. They also reflect on
their own and others’ performances and find ways to improve upon them. As a result, they develop
the confidence to take part indifferent physical activities and learn about the value of healthy,
active lifestyles.

Discovering what they like to do, what their aptitudes are at school, and how and where
to get involved in physical activity helps them make informed choices about lifelong physical
activity. PE helps students develop personally and socially. They work as individuals, in groups
and in teams, developing concepts of fairness and of personal and social responsibility. They take
on different roles and responsibilities, including leadership, coaching and officiating. Through the
range of experiences that PE offers, they learn how to be effective in competitive, creative and
challenging situations.

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.

THE 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 possess 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

1. Cardio-respiratory endurance – the ability of the heart and lungs to function efficiently and
effectively over a prolonged period of time.

2. 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.

3. 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
4. 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 are most often
used to test flexibility.

5. 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.

SKILL-RELATED FITNESS

1. Balance – it involves vision, reflexes, and skeletal muscular system which provides the
maintenance of equilibrium.

2. Coordination – it is the ability to integrate the senses with muscles so as to produce accurate,
smooth and harmonious body movement.

3. Agility – it is the capacity to change the direction of the body quickly and effectively.

4. Speed – it is the ability to move one’s body from one point to another in a shorted possible
time.

5. 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.

6. 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 COMPONENTS
BEING 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

TEST NO. 1 STANDING LONG JUMP

Rules:

➢ 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

TEST NO. 2 BENT-KNEE CURL-UPS

Rules:

➢ 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.

TEST NO. 3 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.

TEST NO. 4 REGULAR PUSH-UPS FOR MALES

TEST NO. 5 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.

TEST NO. 6 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.

TEST NO. 7 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.

TEST NO. 8 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.
TEST NO. 9 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: Physical Efficiency Index (PEI)

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 overweight, 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

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.

Physical Education (Fitness Tests: Conditioning or Warm-Up Exercises)

Fitness is the state of being physically healthy and strong. It also means a healthy body and mind.

Health-related components focus on the general physical well- being or overall health
status of a person

❖ Body Composition
❖ Cardiovascular Endurance
❖ Flexibility
❖ Muscular Endurance
❖ Muscular

Strength Skill-related components are needed in training potential athletes and to

help improve their skills in different sports.

❖ Agility
❖ Balance
❖ Coordination
❖ Power
❖ Reaction Time
❖ Speed
Conditioning or Warm-Up Exercises

It is preparatory physical activities that are considered low-intensity exercises. They are done
before performing any physical fitness tests or exercises to prepare your body and to avoid muscle
cramps and injuries.

❖ Head Bending
❖ Head Twisting
❖ Shoulder Rotation
❖ Shoulder Stretching
❖ Elbow Pull
❖ Trunk Twisting
❖ Toe Touching
❖ Forward Lunge
❖ Hamstring Stretching
❖ Thigh Stretching

Performing conditioning exercises will help you avoid mistakes and possible physical injuries.

Prepared by:

MS. MARIA CRISTA CARMELA N. PACHECO

PATHFIT 1 - Instructress