LESSON 2

PHYSICAL EDUCATION 2

LIEZEL MARIE B. ALCONABA, LPT

Module Developer

LU ASHLEY OYAO-PALOBON, LPT

Course Coach

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PHYSICAL EDUCATION
Physical Education is an integral part of the education program purposely to
promote the optimum development of the individual physically, socially, emotionally,
and mentally through total movement in the performance of properly selected physical
activities

Phase of education concerned with the teaching and learning of skills and
attitudes in play activities.

It is an aspect of education that may be appropriately described as education

through physical exertion.

Legal Bases of Teaching Physical Education in the Philippines Setting

1901 Physical exercise was one of the subjects introduced in the public schools
and regular program of athletics was developed.
1920 Physical Education was made a required subject in the curriculum of all
public schools.
1937 Physical Education was made a curricular subject in the secondary school
curriculum.
1969 The School of Physical Education and Sports Development Act of 1969. A
program of activities included among others:
1. A program of health education and nutrition.
2. A program of physical fitness for all pupils,
3. A program of competitive athletics,
4. A program of intramurals and inter – unit athletic competition within
schools, districts and provinces and
5. An annual athletic competitions and among regions.
1982 MAPE was introduced and the learning area involves music, arts and
physical education.
Article 1 of the International Charter of Physical Education and
Sports, UNESCO, Paris (1975) and Recommendation 1, Inter –
disciplinary Regional Meeting of Experts in Physical Education and
Sports, UNESCO,Brisbane (1982). The practice of Physical Education
and Sports is a fundamental right of all… and the right should be not
treated as different in principle from the right of adequate food,
shelter and medicines.

Article XIV Section 19 (1) & (2) of the 1987 Philippine Constitution mandates that:

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.

All educational institutions shall undertake regular sports activities

throughout the country in cooperation with athletic clubs and other
sectors.
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Functions of Physical Education
Physical Education performs three functions which are:

1. Biologic Function – refers to the enhancement of the individual’s growth

an development through body movement.

2. Integrative Function – refers to the personality integration achieved

through participation in properly selected physical activities.

3. Social Function – refers to the transmitting values and standards that are
consistent with the needs and ideals of the society.

Fitness – A Major Goal of Physical Education

Different people differ in their
notion of fitness. In the field of Physical
Education, the concept of fitness has
implications for physical, social,
emotional and mental well – being. In
view of these four aspects, it can be
said that FITNESS is the ability to live a
healthy, satisfying and useful life. This
type of life is what the educational
philosophers and thinkers term as the “good life.” This is the ultimate goal of education.

Physical education as a component of the educational system strives to aid or

facilitate the development of an individual so that he can achieve total fitness to allow
him to envoy’s the “good life”. Therefore, a major goal of physical education is FITNESS.

Objectives of Physical Education

The following are objectives of Physical Education are viewed and stated in terms of
their contributions to the outcomes of education and in the curriculum.

Physical Development

Through cautiously selected physical

education activities, an individual who
participates energetically will develop and
maintain good health and a high level of
physical fitness. The attainment of physical
skills can motivate an individual who
participates further in physical activities;
hence, his growth and development will be
improved.
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Social Development

Involvement in Physical Education activities provides

opportunities for the development of enviable social traits
needed for adjustment to the social life in general.

Some worthwhile traits are:

1. Friendliness

2. Cooperation

3. Respect for the rights of others

4. Good sportsmanship

5. Good leadership and followership

6. Honesty in group competition

Emotional Development

The informal nature of physical education

activities offers opportunities for self – expression
and emotional mastery. Examples of worthwhile
emotional traits are:

1. Self – confidence

2. Self – control

3. Self – reliance

4. Courage

5. Determination

Mental Development

Through participation in physical

education activities, the individual develops his
mental capacities as he learns the mechanical
principles of underlying movements, as he
obtains knowledge and understanding of the
rules and strategies of the games and sports,
and as he discovers ways of improvising his
movement in gymnastics and dance. Likewise, it
enhances critical thinking how activities are
done according to rules, regulations and
strategies.

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OBJECTIVES OF PHYSICAL EDUCATION
1. Knowledge – it enhances critical thinking how activities are done according to
rules, regulations and strategies.

2. Physical Fitness – improves and maintains the workload of the individual without
staggering and undue fatigue after which has time or energy to meet someone
more emergencies in life.

3. Social – to understand oneself; to get along with others for effective living.

4. Motor skills – it is the learning of the fundamental skills necessary for

participation in sports and games.

5. Aesthetic – relating or responsive to or appreciative of what is pleasurable to the

senses.

6. Nationalism – preservation of cultural heritage through revival of indigenous

games, dances and sports.

7. Conservation of natural environment such as protection of forest and aquatic

resources.

PURPOSE OF PHYSICAL EDUCATION

The Physical Education specialists in our country have identified the following
purpose of Physical Education:

1. To develop optimum physical fitness and health of the individual so that

he is capable of living the “good life” and contributing his maximum
capacity to the attainment of the goals of the “New Society”;

2. To produce individuals who can contribute to the economic well – being

through:

a. The improvement of proper work habits and work attitudes such as

punctuality, cooperation, reliability, precision and accuracy, and
open-mindedness; and

b. Proper emphasis on problem-solving skills such that an individual

can identify a problem correctly and master the skills necessary or
useful in the business world;

3. To train good leaders with moral integrity of the highest order and develop
other desirable traits necessary for effective group participation or group
living essential to the New Society through;

a. An adequate system of values by equipping the individual to be able

to make moral choices or decisions needed in daily living; and

b. Offering group participation in such experiences as intramural,

extramural, play days or sports fests.
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 HUMAN
MOVEMENTS
(Exercise Based)

LESSON 2

LIEZEL MARIE B. ALCONABA, LPT

Module Developer

LU ASHLEY OYAO-PALOBON, LPT

Course Coach

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COMPONENTS OF THE BODY THAT CAUSE HUMAN BEING TO MOVE

THE SKELETAL SYSTEM

The Skeletal system is the body system composed of bones , cartilages,
ligaments and other tissues that perform essential functions for the human body. The
bone tissue is a hard, dense connective tissue that forms most of the adult skeleton, the
internal support structure of the body. In the areas of the skeleton where whole bones
move against each other, cartilages, a semi-rigid form of connective tissue, provide
flexibility and smooth surfaces for movement. Additionally, ligaments composed of
dense connective tissue surround these joints, tying skeletal elements together. The
skeleton provides a strong, internal framework that supports the body, and protection
for vital organs.

Functions of the Skeletal System:

Physiological functions

1. Provides a site for blood formation

2. Serves a storehouse for calcium

which are essential for nerve
conduction, blood clotting and energy
formation.

3. Plays a role in our immune function.

4. Stores and release minerals and fats.

Structural functions

1. Gives support to the body.

2. Protects the delicate organs in the

body

3. Bones are rigid lever of locomotion

4. Provides framework and shape to body.

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The skeletal system is the body system composed of bones and cartilage and performs
the following critical functions for the human body:

1. Protects 2. Moves
Our delicate organs need protection: Our muscles use our bones to cause
a. The skull protects the brain movement:
b. The vertebral column protects a. The skeleton provides
the spinal cord attachment for the muscles.
c. The rib cage protects the heart b. The skeleton is jointed, which
and lungs. allows a wide range of
movement.
c. Different joints allows different
types of movement.

3. Supports 4. Produces Blood

Our body needs framework: Red and white blood cells are produced
a. The skeleton gives shape to our in the bone narrow of the ribs,
bodies humerus, vertebrae and femur.
b. It holds our vital organs in
place.
c. It enables us to achieve a good
posture
Classification of Bones
The 206 bones that compose the adult skeleton are divided into five categories
based on their shapes. Their shapes and their functions are related such that each
categorical shape of bone has a distinct function.

1. Long Bones. It is a long bone that is cylindrical in shape, being longer than it is
wide. Long bones are found in the arms (humerus, ulna, radius) and legs (femur,
tibia, fibula), as well as in the fingers (metacarpals, phalanges) and toes
(metatarsals, phalanges). We use them in the main movements of our body.
Long bones work as lever; they move when muscles contract.

2. Short Bones. It is short bone that is cube – like in shape, being approximately
equal in length, width and thickness. The only short bones in the human skeleton
are in the carpals of the wrists and the tarsal of the ankles. We use them in fine
movements of our body. Short bones can provide stability and support as well as
some limited motion.

3. Flat Bones. A flat bone is typically thin, it is also often curved. Examples include
the cranial (skull) bones, the scapulae (shoulder blades, the sternum
(breastbone), and the ribs. We use them to protect the organs of our body. Flat
bones serves as points of attachment for muscles and often protect internal
organs.

4. Irregular Bones. It is an irregular bone that does not have any easily
characterized shape and therefore does not fit any othe classifications. These
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 bones tend to have more complex shapes like the vertebrae that support the
spinal cord and protect it from compressive forces. We use them to give our
body protection and shape. Many facial bones, particularly the ones containing
sinuses, are classified as irregular bones.

5. Sesamoid Bones. A sesamoid bone is a small, round bone that, as the name
suggests, is shaped like a sesame seed. These bones form in tendons (the
sheaths of tissue that connect bones to muscles) where great deal of pressure is
generated in a joint. These bones protect tendons by helping them overcome
compressive force. These vary in number and placement from person to person
but are typically found in tendons associated with the feet, hands, and knees. The
patellae (singlar = patella) are only sesamoid bones found in common with every
person.

Table reviews bone classifications with their associated features, functions and
examples.

BONE CLASSIFICATION

Bone Classification Features Function(S) Examples

Cylinder – like Leverage Femur, Tibia, Fibula,
shape, longer than it Metatarsals,
Long is wide Humerus, Ulna,
Radius,
Metacarpals,
Phalanges
Cube – like shape, Provide stability Carpals and Tarsals
Short approximately equal support, while
in length, width and allowig for some
thickness motion
Thin and Curved Points of Sternum, ribs,
Flat attachment for scapulae, cranial
muscles, protectors bones
of internal organs
Irregular Complex shape Protect internal Vertebrae and
organs Facial bones
Sesamoid Small and round; Protect tendons Patellae
embedded in from compressive
tendons forces

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The Main Parts of the Skeleton

Our skeleton is divided into two parts: AXIAL SKELETON and APPENDICULAR
SKELETON

APPENDICULAR SKELETON AXIAL SKELETON

SHOULDER GIRDLE SKULL
1. Made up of two clavicles and two 1. Made up of 28 bones.
scapulas
2. Only linked by muscles to our vertebral 2.
There are also 14 bones in the face
column, this gives us great flexibility in and six in the ear.
our arms and shoulder. However, it 3. Fused together in early childhood
limits the force we can use. 4. Protects the brain, eyes and ears
5. Balance mechanisms found in the
ears.
ARMS STERNUM
1. Humerus, raidius and ulna 1. A large flat bone at the front of the
2. There are eight carpal bones in the ribcage
wrist
3. Five metacarpal bones in the hand 2. Helps to make the ribs cage stronegr
4. 14 phalanges in each hand
HIP GIRDLE RIBS
1. Made up of two halves, each formed 1. Made up of 12 pairs joined to the
by three bones, which are fused vertebral column.
together on each side
2. Forms a very stable joint with the 2. Seven pairs are joined to the sternum.
vertebral column and passes the
weight of the body to the legs.
3. Supports the lower abdomen and 3. Three pairs are joined to the seventh
provides a strong joint for the femur rib (false ribs)
4. The female pelvis is wider and 4. Two ribs are unattached (floating
shallower than the male pelvis. This is ribs).
to make childbearing easier, but it 5. The ribcage protects our heart lungs
does make running less efficient. and heart.
LEGS
1. Femur, tibia and fibula
2. There are seven tarsals in each foot
3. Five metatarsal in the foot.
4. 14 phalanges in each foot

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 The Skeletal System

HOW DO WE MOVE?
The Skeleton has many joints. A joint, also called an articulation is any place
where adjacent bones or bone and cartilage come together (articulate with each other)
to form connection.

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There are 2 classification of joints:

1. Structural Classification of joints take into account whether the adjacent bones
are strongly anchored to each other by fibrous connective tissue or cartilage, or
whether the adjacent bones articulate with each other within fluid-filled space
called a joint cavity.

2. Functional Classification describeds the degree of movement available between

the bones, ranging from immobile, to slighlty movable joints and free movable
joints.

 Immovable joints – a formulation of two bones that have been fused

together. Such joints are capable of movement by muscular force. For all
practical purpose, they could as well not exist, except that they do serve
as a protective functions.

 Slightly Movable Joints - these joints are not firmly fixed as are
ommovable joints, but the structure of bones and connective tissues in
and around the joints restricts the range of motion to only a few degrees.
Examples of slightly movable joints are those located in the spine. It is
also found between the sacrum and ilia, and at the front and back
attachments of the ribs.

 Free movable joints – these joints have a comparatively large of

movement and are of prime importance in motor performances. They are
located in the upper and lower extremities. Examples of freely movable
joints are the shoulder, elbow, wrist, hip and knee joints.

FACTORS INFLUENCING BONE HEALTH

1. Hereditary – Hereditary is an important determinant of bone mass density (BMD).
This is a limiting factor on the amount of (BMD) an individual can attain.

2. Nutritional status – Nutrition is important in maintaining bone health. Calcium is

important nutrient for the bones.

3. Hormonal status - the hormone estrogen plays an important role in attaining

bone mass. While the females can develop a lower peak bone mass than
females with regular monthly period.

Acceleration on the rate of bone loss is also likely to happen on

menopausal women due to loss of estrogen.

4. Activity Level – Children and adolescents should participate in high impact

activities for the bone and development.

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JOINTS AND SPORTS
When we make skilled sporting movements, our different joints work smoothly
together. In orer to work well, they must be capable of full range of movement. To
give stability to the joint, the muscles and ligaments surrounding each joint must be
strong enough.

The demands of sports place severe stress on our joints. We must warm up
thoroughly before activity and we should cool down afterwards. Joints can be
injured as a result of impact, internal forces or a mixture of both. Common examples
include sprained ankle, torn knee ligaments and dislocated shoulder.

SKELETAL SYSTEM AND SPORTS

The whole skeletal systems (including bones, joints, ligaments, cartilage
and tendons) contribute to sports performance. Bones protect the body’s organs
which may have otherwise been damaged, due to contact and force which is
involved in most sport. The function of the skleton in sport is also to provide rigidity
and structure to the body, as well as providing strength to the body.

Movement is completely necessary in sport, as well as daily life. The

skeletal systems contribution in sport includes the allowance of movement in many
different directions, involving different groups of bones to do so. Bones also provide
leverage which is essential in sport, and they also act as a structure for muscles.
Joints aid in movement as well as contributing to sport, as joints allow for
movement and the range of flexibility between bones.

Exercise not only strengthens your muscular system but it also helps to
maintain bone strength and density. This process happens as bones detect the
forces which come about during sport and exercise. Because they are living organs,
they respond to this stimulus by adapting and creating more cells.

Though participating in sport and exercise, ligaments may also benefit.

Ligaments will stretch more than they would when remaining inactive when
exercising. They become sligthly stretched which enables more extension and
increased flexibility in sport and everday life.

But, over training- or over-exercising can often have negative impacts on

the skeletal system.

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 THE MUSCULAR SYSTEM
All our movements happen as results of the shortening (contracting) and
lengthening (extending) of muscles. Our muscles can:

1. Enable us to move our body parts

2. Give us our own individual shape

3. Protect and keep in place our abdominal organs

4. Enable us to maintain a good posture

5. Help in the circulation of our blood

6. Generate body heat when they contract.

a. There are over 600 skeletal muscles in the body – 150 in the head and
neck.

KINDS OF MUSCLE FIBER

Muscles are the exert forces; thus they are the major contributor to human
movemen. Muscles are used to hold a position, to raise or lower a body part, to slow
down a fast moving segment, and to generate great speed in the body or in an object
that is propelled on the air. The muscles only have the ability to pull create a motion
because it crosses a joint. The tension is developed by the muscles applying
compression to the joints, enhancing their stability. In some joint positions, however, the
tension generated by the muscles can act pull the segments apart and create instability.

Muscles Tissues’s Properties

Four Properties of Muscle Tissues

1. Irritability - is the ability to respond to stimulus.

2. Contractility – is the ability of the muscles to generate tension and shorten when
it receives sufficient stimulation.

3. Extensibility - is the muscles’ ability to lengthen, or stretch beyond the resting

length.

4. Elasticity – is the ability of the muscle fiber to return to its resting length after the
stretch is removed.

What are the types of muscle tissue?

Muscle is the tissue that allows us for active movement of our body or materials
within our body. Most of our body’s skeletal muscle produces movement by acting on
the skeleton. There are 3 types:

 Skeletal Muscle – or voluntary muscles work as we instruct them. They are

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 under our control. They make our bodies move. We use them for everyday and
sporting activities such as walking, running and jumping.

 Smooth muscles – or involuntary muscles work automatically. They are not

under our conscious control. They work our internal organs such as the stomach,
gut and bladder.

 Cardiac muscles – or heart muscle is a very special type of involuntary muscle. It

is found only in the heart. It contracts regularly, continuously and without tring. It
works automatically but is under constant nervous and chemical control.

FUNCTIONS OF MUSCLES

1. Produce movement

Skeletal movement is created as muscle actions generate tensions that

are transferred to the bone. The resulting movements are necessary for
locomotion and other segmental manipulations.

2. Maintains Postures and Positions

Muscle actions of a lesser magnitude are used to maintain postures. This

muscle activity is continuous and results in small adjustments as the head
is maintained in position and the body weight is balanced over the feet.

3. Stabilize Joints

Muscle actions also contributes significantly to the stability of the joints.

Muscles tensions are generated and applied across the joints via the
tendons, providing stability where they cross the joint. In most joints,
especially the shoulder and the knee, the muscles spanning the joint via
the tendons are among the primary stabilizers.

4. Other Functions

a. Muscles support and protect the visceral organs and protect the internal
tissues from injuries.

b. Tension in the muscle tissues can alter and control pressures within the
cavities

c. Skeletal muscles contribute to the maintenance of the body temperature

d. The muscles control the entrances and exits to the body through voluntary
control over swallowing, defecation and urination.

d.1. Muscle tissue made up of cells called fibers that has the ability
to contract or shorten, in order to produce a pulling force.
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 d.2. Muscles are also extensible and are elastic so that they can
stretch and the recoil and resume to their normal resting length.

d.3. Muscles are also electrically excitable, so that they can be

stimulated to contract by nerve impulse.

MAIN PARTS OF THE MUSCLES

Deltoid Triceps
1. Move the arm in all directions at the 1. Extends the forearm at the elbow
shoulder. 2. Extends the arm at the shoulder
Example: Bowling in cricket Example: a samsh on abdminton
Hamstrings Trapezius
1. Extend the hip joint 1. Helps to control the shoulder girdle
2. Flex the knee joint Example: a player holding his head
Example: drawing the leg back up in a rugby scrum
before kicking a ball
Latissimus Dorsi Gluteals:
1. Adducts and extends the arm at the 1. Abducts and extend the hip joint
shoulder Example: stepping up during rock
Example: swimming the butterfly climbing
stroke
Biceps Abdominals
1. Flex the forearm at the elbow 1. Rotate and raise the trunk
Example: drawing a bow in archery 2. Strengthen the abdominal wall
3. Help with breathing
Example: performing upward circles
on the bar in gymnastics

Pectorals Quadriceps
1. Adduct the arm and shoulder 1. Flex the hip joints
2. Used for deep breathing 2. Extend the knee joints
Example: playing a forehand drive in Example: taking off in high jump
tennis

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 How do our Muscles work?

Our muscles can work in different ways. There are 3 main types of muscular contraction:

1. Isotonic and concentric

2. Isotonic and eccentric

3. Isometric

The term ‘muscle contraction’ refers to the development of tension within the
muscle. There are 3 main types:

1. In isometric or static contraction,

the muscle develops tension with
no change in overall muscle length,
as when holding a dumbbell
stationary in a biceps curl.

2. In concentric contraction, the

muscle shortens as tension is
developed, as when a dumbbell is
raised in a biceps curl.

3. In eccentric contraction, the

muscle develops tension while it
lengthens, as in lowering movement in biceps curl

What Happens To Our Muscular System As We Exercise?

1. There is an increased flow of blood to the working muscles.

2. Muscles take up more of the oxygen from the blood.

3. The muscles contract more often and more quickly.

4. More of the muscle fibers contract.

5. There is a rise in temperature in the muscles.

6. Our stores of adenosine triphosphate (ATP) and creatine phosphate (CP) in the
muscles are used up.

7. Waste products such as carbon dioxide and lactic acid build up in the muscles.

8. These waste products may lead to tiredness and cramp (muscle fatigue).

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 9. Our stores of muscle glucose are used up.

10. Overuse of muscle can lead to soreness and strains.

Body Regions
Head and Neck region – head houses the brain and major sense organs; framework
of the face.

Trunk (or Torso) – central part of the body

2 Sections:

1. Thorax

2. Abdomen

UPPER EXTREMITIES LOWER EXTREMITIES

1. ARM 1. THGH
2. FOREARM 2. LEG
3. HAND 3. FOOT

RANGE OF MOVEMENTS (ROM)

Types:

1. Active Range of motion – limb is actively moved; with muscle contraction

2. Passive Range of motion – limb is passively moved; No muscle contraction

Spinal Column Shoulder Girdle

a. Flexion a. Abduction
b. Extension b. Adduction
c. Lateral Flexion c. Depression
d. Rotation d. Elevation
Elbow Joint Wrist Joint
a. Pronation a. Flexion
b. Supination b. Extension
c. Flexion c. Adduction
d. Abduction
e. Circumduction
f. Extension
Hip Joint Knee Joint
a. Flexion a. Flexion
b. Extension b. Extension
c. Adduction
d. Lateral Rotation
e. Medial rotation
f. Abduction
Ankle Joint
a. Inversion
b. Eversion
c. Dorsi Flexion
d. Plantar Flexion
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