Week 2

Submission of Medical Clearance Form

Physical Education: It’s Value to the Development and Adjustment of Individual

Module 1
PHYSICAL EDUCATON: IT’S VALUE TO THE DEVELOPMENT AND
ADJUSTMENT OF THE INDIVIDUAL

What is Physical Education?

Physical Education (PE) is interdisciplinary study of all areas of science relating to the
transmission of physical knowledge and skills to an individual or a group, the application of these skills, and
their results.
Physical Education is an important segment of general education which aims to contribute to the
total development of the learner through participation in selected activities. It provides opportunities to
acquire lifelong skills that are essential to his physical, mental, social, and emotional development.

OBJECTIVES OF PHYSICAL EDUCATION

The primary aims of physical education vary historically, based on the needs of the time and place.
Often, many different types of physical education occur simultaneously, some intentionally and others not.
Most modern schools systems claim their intent is to equip students with the knowledge, skills, capacities,
and values along with the enthusiasm to maintain a healthy lifestyle into adulthood. Some schools also
require physical education as a way to promote weight loss in students. Activities included in the program
are designed to promote physical fitness, to develop motor skills, to instill knowledge and understanding of
rules, concepts, and strategies, and to teach students to work as part of a team, or as individuals, in a wide
variety of competitive activities.

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Physical Development
Through carefully selected physical education activities, an individual who participates actively will
develop and maintain good health and high level of physical fitness. The acquisition of physical skills can
motivate an individual to participate further in physical activities: hence, healthy growth and development of
each learner will be enhanced.

Social Development
Participation in Physical Education activities provides opportunities for the acquisition and practice
of desirable social traits necessary for adjustment to happy living and to the social life in general. Some
worthwhile traits are:

 Friendliness
 Cooperation
 Respect for the rights of others
 Good sportsmanship
 Good leadership and followership
 Honesty in group competition

Emotional Development
The informal nature of physical education offers opportunities for the development of expression
and emotional traits needed for emotional mastery like:

 Self confidence
 Self control
 Self reliance
 Courage
 Determination
 Personal discipline

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Mental Development
Through participation in Physical Education activities the individual develop his mental capacities
as he learns the mechanical principles of underlying movement, as the learner acquires knowledge and
understanding of rules and strategies of games and sports as well as dance instructions, as he discovers
ways of improving his movements in gymnastics and dance, and the ability to analyze and give judgments.

LEGAL BASIS OF PHYSICAL EDUCATION

Article 1 of the International Charter of Physical Education and Sports, UNESCO, Paris, 1978 and
Recommendation 1, Interdisciplinary Regional Meeting of Experts on Physical Education, UNESCO,
Brisbane Austria, 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.”

BASIC PHYSICAL EDUCATION IN COLLEGE

The services Physical Education refers to the four subjects given to the freshmen and sophomores
in the first four semesters of their college work as stipulated in the DECS Order No. 58, series of 1990.
Physical Education 1: Physical Fitness and Self-Testing Activities
It covers the essentials of physical fitness components and self-testing activities.
Physical Education 2: Rhythmic Activities
It is focused on the rhythm, fundamental rhythmic activities, dance mixers, local and foreign
dances, as well as social dances.
Physical Education 3: Individual/Dual Sports/Games
It deals with the acquisition of skills on recreational activities such as bowling; table tennis,
badminton, track and field events, and to foster love of country, “mga larong lahi” are, likewise given.

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Physical Education 4: Team Sports/Sports and Aquatics
It emphasize the acquisition of the fundamentals of common team sports such as body

VALUES OF PHYSICAL EDUCATION

The value of physical education activities are 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.

Health Benefits of Exercise and Physical Activity

1. Reduce the risk of premature death

2. Reduce the risk of developing and/or from heart disease
3. Reduce high blood pressure or the risk of developing high blood pressure.
4. Reduce high cholesterol or the risk of developing high cholesterol.
5. Reduce the risk of developing colon cancer and breast cancer.
6. Reduce the risk of developing diabetes.
7. Reduce or maintain body weight or body fat.
8. Build and maintain healthy muscles, bones, and joints.
9. Reduce depression and anxiety.
10. Improved psychological well-being.
11. Enhance work, recreation, and sports performance.

THE FOUR TYPES OF DEVELOPMENT

1. ORGANIC

This is the development of power and endurance of the heart, lungs, heat-regulating mechanism,
and digestive and eliminating organs. These various organs gain power and stamina from use.

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 2. NEUROMASCULAR

The development of skills and coordination required in the mastery of life’s varied activities can be
directly attributed to physical education; also to the development of strength in the skeletal muscles
used in such coordination.

3. INTERPRETIVE

This type of development strengthens thinking, interpreting, and problem-solving processes of the
individual. It starts with the explanatory play of infancy and childhood and continues through all
physical education activities.

4. EMOTIONAL

The development and maturing of impulses and emotions through activities which give them
expression under natural controls such as officials, rules, traditions, and the person’s desire to stay
in the game and play are inherent in team sports where fear, anger, joy, and other powerful
emotions are experienced.

Here is a list of words with their origins and meaning:

Apparatus – from the Latin word “apparare”, to prepare; a device or, a group of devices used for a
particular purpose
Anthropomorphic – from the Greek words “anthropikos”, human being and “morphic”; having a specified
shape form
Calisthenics – from the Greek words “kalos” beautiful and “sthenos” for strength; excercises without the
use of any apparatus
Coordination – from the Latin word “ordinatus”, to arrange; the harmonious functioning of muscles or
groups of muscles in the execution of movements.
Cardiovascular - from the Greek word “kardio”, heart, and the Latin word “vasculum”, relating to or
involving the heart and the blood vessels
Exercise – from the Latin words “ex” and “arcere”, to restain; bodily exertion for the sake of keeping the
organs and functions in a healthy state

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Flexibility - from the word “flexus”; to bend
Gymnastics - from the Greek word “gumnos” or sometimes “gymnos”, naked.
Gymnasium – from the Greek word “gumnasion” or “gumnazein” meaning to exercise naked; a place
where Greek youth exercised.
Kinesiology – from the Greek words “kinesis”, movement and –ology fro branch of learning. Baron Nils
Posse was the first to coin this word in relation to his Swedish gymnastics
Pedagogue – from the Greek words “padio”, boy and “agogos”, leader. It now means a school teacher or
an educator. It was literally a slave who supervised children and took them to and from school.
Pedagogy – from the Greek “see above”; the art or profession of teaching.
Physical Education – from the Latin word “physica”, physics and “education”; the training of the bodily
organs and powers with a view to the promotion of health and vigor.
Physiology – from the Greek words “phusio”, nature and –ology branch of learning; the branch of the
biological science dealing with the processes and functions of an organism. In Physical Education it is
mainly Human Physiology which applies to a study of the functions of the organs and tissues in man.

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Week 3
Physical Fitness and Testing

Module 2
PHYSICAL FITNESS AND TESTING

This unit will provide basic information about fitness and its benefits to one’s health. As a college
student it is important that you identify your own level of fitness. Engage in different fitness activities that
will help you develop your own fitness plan.

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

IMPORTANCE OF PHYSICAL EDUCATION

Through regular exercises, physical fitness helps the individual:

 in the proper growth of young bones and muscles;

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  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.

Principles of Physical Fitness

Physical fitness is a personal responsibility. Few individuals other than athletes and military
personnel are actually required to participate in organized fitness program. Most people are physically unfit
simply because they do not get enough exercise. Many do not take the time to exercise, and others try to
stay fit with only light, infrequent activity.
A person’s physical fitness is determined by such factors as age, heredity and behavior. Although
many people cannot control their age or heredity, their behavior can help them become physically fit and
stay that way. Individuals vary greatly in their capacity for physical fitness, but anyone can improve by
exercising regularly.
Health habits that aid physical fitness include getting enough sleep, eating properly, receiving
regular medical and dental care, and maintaining personal cleanliness. Overeating and eating the wrong
kinds of foods; smoking; and drug abuse, including excessive use of alcohol, can harm health. Harmful
health habits can undo the results of regular exercise.
A person’s level of physical fitness depends largely on how frequently and intensely he or she
exercises. Most health experts agree that people should exercise at least three times a week to maintain
desirable fitness. Improvement occurs faster with more frequent workouts.
There are two basic components of physical fitness: the health-related components and the skill-
related components. Health-related fitness pertains to the total functioning of the body. These include
cardio-respiratory endurance, muscular endurance, muscular strength, flexibility, and body composition.

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The skill-related fitness components, on the other hand, are agility, balance, coordination, power and
speed.

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 group to contract against a resistance.
3. Muscular Endurance – the ability to continue selected muscle group movements for a prolonged
period of time.
4. Flexibility – the functional capacity of a joint to move through a normal range of motion. The
muscular system is also involved.
5. Body Composition – one of the new attributes in physical fitness components. It refers to the
relative distribution of lean and fat body tissues.

Skill-Related Fitness

1. Balance – involves vision, reflexes, and the skeletal muscular system which provides the
maintenance of equilibrium.
2. Coordination – is the ability to integrated the senses with muscles so as to produce accurate,
smooth, and harmonious body movement.
3. Agility – is the capacity to change the direction of the body quickly and effectively.
4. Speed – is the ability to move one’s body from one point to another in the shortest possible time.
5. Power – is sometimes confused with strength. Speed of contraction, likewise, is the basic
ingredient which, when combined with strength, provides an explosive type of movement.
6. Reaction Time – is the time required to respond or initiate a movement as a result of a given
stimulus.

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 SPECIFIC COMPONENTS OF PHYSICAL FITNESS

 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 muscle group
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.

What is Physical Wellness?

Physical Wellness – is the positive state of well-being and capacity of an individual to design
personal fitness programs for improving and maintain optimum levels of health.

BENEFITS OF HEALTH AND WELNESS

 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 your best.
 Feeling Good – People who engage in regular physical activity feel better. You can resist fatigue,
are 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, the key to be able to do more of the things you want to do.
 Meeting Emergencies – A fit and active person has the capacity to help or to assist other people
when they need help.

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Week 4

Warm-Up/Conditioning Exercises Physical Fitness Pre-Testing

Test # 1 Standing Long Jump
Test # 2 Bent-Knee Curl-Ups

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 test.
 Students should ware physical education 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 ITEMS 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 Endurance
Knee Push-Ups (Females) Arm Strength Endurance
Shuttle Run Agility
Sit and Reach Trunk Flexibility
1000 Meter Run Cardio-Respiratory Endurance
Three Minute Step Test General Endurance

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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 take-off board or
line.
 Attempt where the performer loses his balance and falls back 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 at
the start of the jump.
 The performer bounced and took several steps before jumping.
 Both feet of performer are not parallel at the take-off.

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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 a right angle for the duration of the exercises.
 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 bounced off the floor when executing
the curl-ups.

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Week 5

Test # 3 50-Meter Sprint

Test # 4 Regular Push-Ups(Males)
Test # 5 Knee-Push-Ups(Females)
Test # 6 Shuttle Run
Test # 7 Sit & Reach

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 the body is not kept straight line from heels and for females the body is not kept straight from
hamstring.

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  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:

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  To eliminate the necessity of returning the blocks after each trials, start the runners on alternates
sides.
 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 slow and gradual.

 Fast jerky motions are made.
 Knees are not kept straight.
 Finger tips on tape measure are not even, with one hand pushed farther than the other.

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Week 7
Test # 8 1000-Meter Run
Test # 9 3-Minute Step Test
TEST NO 8. 1000-METER RUN
Rules:

 One trial is given.

 The performer should run 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.

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Scoring: Physical Efficiency Index (PEI)

Duration of the Exercise in Second x 100

PEI = ------------------------------------------------------------
5.5 x pulse count for 90 seconds after exercise

MODULE 3
WARM-UP CONDISTIONING EXERCISES
Introduction
Before starting on any of innumerable ways to burn out the body fat, there is a need to keep certain
things in your mind and be cleared out by your doctor to go on the road of achieving a better healthy you.

 Your need to be clear about your fitness goals.

 Before you start any program, have the necessary medical checks, take note your resting pulse
and warm-up.
 If you are not used to exercise be sure to start with the appropriate beginners’ program.
 If your feel dizzy or pain, stop at once.
 Always choose an activity that you enjoy, so that there is less chances of dropout.
 If you are a beginner, do not start off to fast. You cannot get fit in a week, but you can get a long
way toward it in month.
 Work at your own pace. If you feel stiff the day after exercises, change activities or simply do some
warm up exercises, so that your body gets time to recover.
 Exercise at a time of the day, that is most convenient, but preferably not until two or three hours
after a meal.
 Never exercise if you feel ill or have cold or fever. Do not start training again until you are free of
symptoms and keep your intensity low.
 Lay out your exercise clothes the night before. They’ll serve as silent reminders

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  As far as possible, breathe through your nose, not your mouth. Research indicates that I can
reduce the amount of pollutants, including ozone that reaches your mouth.

The warm-up should include stretching and exercises of moderate intensity that cause sweating and
increase in muscle temperature. Another important practice to follow in an exercise program is to gradually
start the exercises session and gradually taper off at the end. The warm-up or conditioning exercise allows
various body system to adjust to increased metabolic demands.

In conditioning exercises:

 Warm-up should be appropriate for the performer and the sports activity involved.
 Warm-up should stretching exercises as well as movements related to or similar to the activity that
is about to be performed.
 Warm-up should be intense enough to raise body temperature and cause sweating.
 Warm-up probably should begin to be reduced 10 minutes to 15 minutes prior to performance and
should terminate approximately 5 minutes before performance

THE BASIC WORKOUT OUTLINE

Warm-Up
Stretch
Aerobic and Strength Training
Cool Down
Stretch

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Warm-Up
Suggested warm-up activities:
Jog in place

Jog slowly in place for 30-60 seconds.

Lift your knees.

Rope Jumping

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 Jump slowly for 60 seconds.
Keep your elbows close to your sides.
Turn the rope with small circular motion of your hands and wrist and jump high enough to clear the
rope.

Neck Stretch

Bend your neck alternately to the left, right, front, and back.
Hold each position for 5 seconds and do 2 repetitions.
Do not rotate your neck each movement must be distinct.

Arm and Shoulder Stretch

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 Interlace your finger, straighten, and lift the arms to produce strength/stretch in the arms, shoulders
and chest. Hold for 15 to 30 seconds. Do one set.
Triceps and Shoulder Stretch

Gently and slowly pull the elbow behind the head. Hold for 15 to 30 seconds and reverse arms.
Do one set.

Side Stretch

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 Keep your hips facing front and bent to the left. Hold for 5 to 10 seconds and repeat to the right
side.
Do 3 repetitions on each side.
Calf Stretch

While standing, place your left foot near the wall. Keeping the right foot flat on the floor, move right
leg back until you feel the stretch in the calf muscle.
Hold an easy stretch for 10-30 seconds.
Do not bounce. Stretch the other leg
Chest Stretch

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 Place flat palm of right arm against a wall. Slowly rotate forward until you feel the stretch in your
chest.
Hold the stretch for 10-30 seconds.
Stretch the other side.
Shoulder Stretch

Extend your left arm in front of your body. Using the left wrist, place the right wrist underneath and
pull inward toward your body, while keeping the left arm extend. Hold for 10-30 seconds. Stretch
the other side.
Quadriceps Stretch

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 Supporting your body with your left arm against a solid object, grab your left toes with right arm.
Pull your heel up to your buttocks until you feel the stretch in your thigh.

Forearm Stretch

Extend your arm. Using your left hand, pull your finger tips back toward your body until you feel the
stretch in your forearm. Hold the stretch for 10-30 seconds. Repeat using the other arm.

Inner Thigh Stretch

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 While seated, pull both feet inward toward the body. Grab your feet with your hands, while using
the elbows to press downward slightly on the knees. You should feel this stretch in your inner
thighs. Hold for 10-30 seconds.

Cat (Back) Stretch

To stretch the upper back, hands and knees should be on the floor. Just as a cat would do, slowly
lift your back up toward the ceiling and hold in place for 10-30 seconds.

Spinal Twist

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 While seated, extend the left leg in front of you. Bend your right leg, placing your right foot on the
outside of the left knee. Extend your right arm behind you to support your body. Place the left arm
until you feel the stretch in your side. Hold for 10-30 seconds. Stretch the other side.

Hamstring Stretch

While seated, extend your left leg in front of you. Bend your right leg, placing the bottom of your
foot on the inside of the left knee. Place your right hand on top of your left hand. While keeping the
lower back straightened, reach toward your left foot. Hold this for 10-30 seconds. During this
stretch, keep the foot of the straight leg upright with the ankle and toes relaxed.
Repeat for the right leg.
Lie on your right side. Support the head with your hand. Bend the left leg and grasp the top of your
foot. Pull toward your hip. Keep for 5-10 seconds. This motion stretches the front of ankle and the
front of thigh.
Lie on your side. Bend one leg and grasp the top of your foot. Gently pull the leg out by opening
the knee about 90 degrees. This motion stretches the entire front thigh. Hold for 5-10 seconds.
Everyone can learn to stretch, regardless of age or flexibility. Stretching can be done in the
morning, after sitting or standing for long periods, anytime you feel tense or stiff and to odd times like
watching TV, reading or sitting and talking. Regular stretching programs can help lengthen your muscles
and restore youthful activity.

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Do some stretching exercises to:

 relax your mind and “tune-up” your body

 preserve range of motion
 maintain flexibility
 prevent injury during exercise
 prepare the muscles for more vigorous activity
 help develop body awareness
 promote circulation

What is Aerobic Exercise?

Aerobic Exercise is any activity that uses large muscle groups, can be maintained continuously,
and is rhythmic in nature. It is a type of exercise that overloads the heart and lungs and causes them to
work harder than at rest. The important idea behind aerobic exercise today is to get up and get moving!
There are more activities than ever to choose from, whether it is a new activity or any old one.

Types of Aerobic Exercise

 Aerobic Dance
 Bicycling
 Fitness Walking
 Jumping Rope
 Running
 Stair Climbing
 Swimming

Benefits of Aerobic Exercise

 Increased maximal oxygen consumption

 Improvement in cardiovascular/cardio-respiratory function (heart and lungs)
 Increases blood supply to muscles and the ability to use oxygen
 Lower heart rate and blood pressure at any level of sub maximal exercise
 Increased threshold for lactic acid accumulation

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  Lower resting systolic and diastolic blood pressure in people with high blood pressure
 Increased HDL Cholesterol (the good cholesterol)
 Decreased blood triglycerides
 Reduced body fat and improved weight control
 Improved glucose tolerance and reduces insulin resistance

Monitoring Heart Rate

1. RESTING HEART RATE (RHR)

This is the number of pulse beat at rest. The best time to take the RHR is upon waking up in the
morning. The average RHR is 75 beats for males and 80 for female per minute.

2. WORKING HEART RATE (WHR) OR EXERCISE HEART RATE (EHR) OR TARGET HEART
RATE (THR).
This is the 60-80% of your heart’s maximum capacity (after deducting age) while exercising. An
ordinary college freshman should approximately have WHR of 130-160 pulse beats per minute.
This is gradually attained in the workout phase and sustained by steady exercises for about 20
minutes.
3. RECOVERY RATE (RR)
This is the number of pulse beats taken 5 to 10 minutes after a workout or after walking and
stretching in the gradual cool down. The heartbeats should go back to normal or slightly above the resting
heart rate.
Cooper recommendation pulse-taking at the wrist using the forefinger and the middle finger.

INTENSITY:
50 – 85% of maximal aerobic capacity
50 – 85% of heart rate reserve
60 – 90% of maximal heart rate

a. Low Intensity: 35 – 60% of Heart Rate Max or 60 – 60% of Heart Rate Reserve
b. Moderate Intensity: 60 – 80% of heart Rate Max or 60 – 70% of Heart Rate Reserve

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How to determine your Heart Rate Training Range:

1. Heart Rate Reserve: The Karvonen Formula

Find your Resting Heart Rate (RHR)

Find your Predicted Heart Rate (HR max)
HR max = 220 – age
Find your Heart Rate Reserve (HRR)
HRR = HR max – RHR

Find the lower limit of your Heart Rate Training Range:

Multiply your Heart Rate Training Rate:

HRR x .50 + THR = Low Target Heart Rate

Find the upper limit of your Heart Rate Training Range:

Multiply your HRR by 85% and add your RHR
HRR x .85 + = High Target Heart Rate

2. Percent of Heart Rate Max:

Find your Predicted Maximum Heart Rate (HR max)

HR max = 220 – age

Find the lower limit of your Heart Rate Training Range

Low Target Heart Rate = HR max x .50

Find the upper limit of your Heart Rate Training Range

High Target Heart Rate = HR max .90

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 ELEMENTS OF EXERCISE PROGRAM

 How frequent should the individual exercise be?

(Frequency) 3-5 days per week

 How intense or vigorous should the exercise session be?

(Intensity) Moderate to Vigorous

 How long should an exercise session be?

(Duration) 20-60 minutes

 What types of exercise should be included?

(Type of Exercise) specific including aerobics

THREE TYPES OF EXERCISE

1. ISOTONIC EXERCISE – where the muscles are made to do some contraction and
relaxation to gain tones. These movements are common to many physical
education activities.
2. ISOMETRIC EXERCISE – where the muscles are made to undergo tension and hold a
certain position for sometime in order to develop muscle strength.
3. AEROBIC EXERCISE – which entails vigorous movement such as brisk walking, jogging,
running and dancing. The body experiences fast breathing so that the
muscles of the heart and lungs are exercised.

PRINCIPLES OF EXERCISE
PRINCIPLE 1

OVERLOAD

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 The principle of overload refers to the amount of exercise that is needed to improve fitness
levels. Exercise must be observed in accordance to the intensity, duration and frequency of the specific
activity.
Intensity indicates how hard the exercise can be performed. To measure it in aerobic activity, the
heart rate should be monitored. A productive intensity requires that the heart rate each the training state,
which is 60 to percent of the maximum rate possible. Duration and intensity can also be monitored in
strength development. Most strength-inducting activities are on high intensity and therefore require an
increase in duration through an increased number of sets or repetitions.
Duration refers to the length of each exercise bout. For developing cardiovascular endurance, the
minimum of aerobic exercises should be 20 to 30 minutes. The intensity of exercise will have an impact on
the duration of the fitness session. For most individuals, monitoring the duration of the activity instead of the
intensity is best.
Frequency refers to the number of exercise session an individual performs per week at least three
to five workout. In cardiovascular endurance exercise, a strenuous and demanding workout is usually done
the next day by a mild exercise bout. To maintain an acceptable level of fitness, a minimum of three
workouts per week is usually required

PRINCIPLE 2

PROGRESSION

Progression must be in context of the performer’s tolerance whether to increased or maintain the
overload. And increase in the level of exercise, whether it be run father or to add more resistance must be
done in the progression. This enables the body to slowly adapt to the overload, thus making the overload
normal. Once this is achieved, progression is continued onward toward a new overload. If the progression
is too fast or too intense, the body simply will not be able to work at the new level, and improvement may
not occur.

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 PRINCIPLE 3

SPECIFICITY

Exercise must be specific in its concern. It could be either for strength, flexibility or endurance etc.
physical conditioning should match the demands that a sport or activity makes in individual. Specificity
infers that all skills and activities are unique and require training that is generally to each. The implication of
specificity is that if only a certain part of the body is exercised, only a part develops. For example, if one
chooses only to jog for fitness, the cardiovascular system will be developed.

PHASES OF EXERCISE

 The Warm-up

Warm-up activities should be conducted before an intense workout. It will help you to perform
better and will decrease arches and pains. It prepares the muscles for exercise and allows oxygen
supply to ready itself for whatever strenuous activities to be worked at. Muscles perform best when
they are warmer than normal body temperature. They should consist of flexibility exercises that stretch
all the major muscle groups. Light paced can also prepare the heart muscle prior to the workout.

 The Workout
Workout elevates the heart rate and achieves aerobic fitness. Activities, which may be included in
this phase, are walking, jogging, running, swimming, bicycling, rope skipping and aerobic dancing. This
phase should follow the principles of training with regard to frequency, intensity, and time. Reaching the
target heart rate and maintaining the intensity of workout in the specified time are important guidelines
for this phase.

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 The Cool-Down

After the workout, cooling down should be accomplished by walking for a few minutes. This can
help prevent soreness the next day by massaging the waste products of exercise into the circulatory
system. When a person stops exercising, the heart continues for a time to pump blood to the muscles
at a vigorous rate. If no cooling down activity is done, there is little action to send the blood back to the
heart, and will pool in the veins. This pooling may cause light-headedness, which can be prevented by
proper cooling down. The walking might be followed with stretching exercises to undo the tightening of
muscles groups that occurs from strenuous activity.

BACK PAIN EXERCISES

Exercises to Minimized Problems with Back Pain

You can minimize problems with back pain with exercises that make the muscles in your back,
stomach, hips, and thighs strong and flexible. Some people keep in good physical condition by being active
in recreational activities like running, walking, bike riding, and swimming. In addition to these conditioning
activities, there are specific exercises that are directed toward strengthening and stretching your back,
stomach, hip, and thigh muscles.

Before beginning any exercise program, you should discuss the program with your doctor and
follow the doctor’s advice. It is important to exercise regularly, every other day. Before exercising you
should warm-up with slow, rhythmic exercises, if you have not exercised in some time, you can warm up by
walking. Inhale before each repetition of an exercise and exhale when performing each repetition.

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Exercise to Strengthen Your Muscles
Wall slide to strengthen back, hip, and leg muscles

Stand with your back against a wall and feet should width
apart. Slide down in a crouch with knees bent to about 90
degrees. Count to five and slide back up the wall. Repeat
5 times.

Leg raise to strengthen back and hip muscles.

Lie on your stomach. Tighten the muscles in one leg and

raise it from the floor. Hold your leg up for a count of 10
and return it to the floor. Do the same with the other leg.
Repeat five times with each leg.

Leg raises to strengthen stomach and hip muscles

Lie on your back with your arms at your sides. Lift leg off
the floor. Hold your leg up for a count of 10 and return it
to the floor. Do the same with the other leg. Repeat five
times with each leg. If that is too difficult, keep one knee
bent and the foot flat on the ground while raising the leg.

You can also sit upright in a chair with legs straight and
extended at an angle to the floor. Lift one leg waist high.
Slowly return your leg to the floor. Do the same with the
other leg. Repeat five times with each leg.

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Partial sit-up to strengthen stomach muscles

Lie on your back with knees bent and feet flat on floor.
Slowly raise your head and shoulders off the floor and
reach with both hands toward your knees. Count to 10.
Repeat five times.

Back leg swing to strengthen hip and back muscles

Stand behind a chair with your hands on the back of the

chair. Lift one leg back and up while keeping the knee
straight. Return slowly. Raise other leg and return.
Repeat five times with each leg.

Exercises to decrease the strain on your back

Lie on your back with your knees bent and feet flat on
your bed or floor. Raise your knees toward your chest.
Place both hands under your knees as close to your
chest as possible. Do not raise your head. Do not straight
your legs as lower them. Start with five repetitions,
several times a day.
Stand with your feet slightly apart. Place your hands in
the small of your back. Keep your knees straight. Bend
backwards at the waist as far as possible and hold the
position for one or two seconds.

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 GUIDELINES IN EXERCISING

1. There is no best form of exercise. It depends on what the individual wants to achieve.
2. The individual should choose exercise (s) which he/she likes and enjoys.
3. Exercise 30-60 minutes regularly 3-5 times a week.
4. Wear light comfortable clothes and shoes
5. Exercises either in the morning of late afternoon when it is not so hot.
6. If the individual is a beginner, a graduated exercise program starting with light exercise and
gradually increasing the intensity should be followed.
7. Severe exercise must be avoided unless the individual is young and athletic.

The expression “NO PAIN, NO GAIN” has been discredited by experts on fitness. In fact, no one
should work up to the point of pain or exhaustion except as part of a diagnostics medical test.

MIND-BODY EXERCISES

 Special Place Imagery

Purpose:

 Reduce stress, increases relaxation

 Reduces anxiety
 Strengthens the capacity to draw on one’s own emotional resources
 Provides a foundation for other images exercises

Cautions and Contraindications

 May provoke strong emotional memories

Imagery Scrip

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 Allow yourself to sit back and relax…. Loosen any clothing that feels tight….. Remove your glasses
if you wish….. See that your arms and your legs are in a position that feels right for you. And if you are
comfortable with it, slowly and gently close your eyes.
Allow your attention to your breathing. Let your breathing become even and comfortable. Breathing
is one of the most powerful conscious influences you have on your nervous system.
So now… I’d like you to see yourself in a very special place… it could be a real place – a place you
may actually have been… a beautiful spot in nature or comforting place in your home. Your special place
may be imaginary place – a place in fairy tales – indoors or outdoors – it doesn’t really matter. Should more
than one place come to mind… allow yourself to stay with one of them.
The only thing that matters is that it is a place in which you are completely comfortable and safe…
you feel comfortable and safe…. Appreciate this scene with all your senses. Hear the sounds – smell the
aromas… feel the air as it caresses your skin – experience the ground securely under you… touch and feel
the whole environment that you are in.

 Notice what you are wearing

 Notice what you have on your feet
 What time of year it is, what time of day.
 How old you are
 Whether you are alone or with another person or people
 Notice the colors that surround you
 What is the temperature? Is it warm? Is it cold?
 Notice the qualities of the place that make it safe and comfortable

And look around… see if there is anything else that would make this place more safe for you… perhaps
something that you need to remove from the place or something you need to bring in… and then notice
how your body feels in this place… and now take some time to enjoy this feeling of safety in your special
place…
And when you’re ready.. at your own pace.. let your breathing deepen.. Very gradually let the
awareness of your body against the chair return.. bring yourself back slowly and comfortably.. and now
when you are ready… and when you are ready… gently open your eyes with a smile on your face.

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 Dialogue with a Symptom

Materials: Pen and Paper or Journal

Purpose: Is tool for self-awareness
Help access subconscious information about a problem or symptom
Strengthens awareness of inner wisdom

Cautions and Contraindications: May provoke strong emotional memories

Methods:

 Relax and center for 3-5 minutes.

 Think of a symptom or problem as if it were a person with its own sepatare history. Recall this
history and write it down if you like.
 When you have finished, rest with your eyes closed for a few minutes.
 Imagine the symptoms or problems sitting in a chair across the room from you.
 Name it if you like. Write as fast as you can without editing and without rereading a conversation
between yourself and the symptom or problem.
 Continue writing until you feel complete.
 When you are finished, reread what you have written.

 Soft Belly
 Close your eyes
 Breathe deeply.. in through the nose and out through the mouth
 Imagine that your belly is soft
 This will deepen the breath and improve the exchange of oxygen
 Say to your... “soft” as you breathe in and “belly” as you breath out.
 Go on for five to 10 minutes.
 Do this exercise three times a day – not right after meals, you may fall asleep – and at bedtime,
you may have trouble sleeping.

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 Regular relaxation has impressive results for people with cancer: decreased levels of stress and
increased immune functioning; decreased pain; faster recovery, fewer side effects from chemotherapy and
less anticipatory nausea and vomiting before chemotherapy; decreased anxiety, improved mood, less
suppression of emotions.
Relaxation also helps you again perspective on every aspect of your life.

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Week 8

Aerobic Dance for Health and Fitness

MODULE 4
AEROBIC DANCE FOR HEALTH AND FITNESS

Aerobic Dance is not only an activity that provides a good aerobic workout in a pleasurable
rhythmic way, but also provides an opportunity for socialization and allows one to make new friends.
Aerobic Dance can be made accessible for individuals with disabilities. Most individuals with disabilities
need little help or no modifications to participate successfully in a regular aerobic dance program. It offers
individuals with special needs a safe and good workout, and helps them to lead a healthier and more
meaningful life.
Aerobic dance is a fan way to get fit. It combines fat-burning aerobic movements, muscle-building
exercises, and stretching into routines that are performed to music. Many dance forms are used, including
disco, jazz, and ballet. Any ages can benefit from aerobic dance. Aerobic dance classes are usually offered
at three levels of intensity. A low impact class is conducted at a slower pace and is easier to do. It is good
for people just starting an exercise program. This level is not active enough to improve the efficient of the
heart and lungs in people who are already fit. In the intermediate classes, dancers benefit their heart and
lungs as they gain overall strength and flexibility. The advanced classes, also called high-impact, are for fit
people who want a hard workout.
A large percentage of aerobic dance class participants and instructions injure themselves. Most
injuries are stress-related and occur to the lower leg.
Over-use of muscles will cause them t fatigue and increase risk for injury.
Dancing on the wrong type of floor can lead to injury. Do not take high impact classes on concrete
or tile floors. They are too hard. A floor that is too soft may cause ankle sprains. Hard wood or cushioned
flooring is best. Avoid floors that are extremely sticky or slick.
The best clothing for aerobic dance is lightweight and allows freedom of movement. Wear shoes
that give support and cushioning to the ball of your feet. Shoes should slide on the floor without sticking.
Hand, wrist, or ankle weights add extra stress to your joints. If you want to wear them to intensify
your workout, you can keep your risk of injury low by using weight of less than a pound.

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What is Aerobic Exercise?
Aerobic Exercise refers to exercise which is of moderate intensity, undertaken for a long duration.
Aerobic means “with oxygen” and refers to the use of oxygen in muscle’s energy-generating process. Many
types of exercise are aerobic, and by definition are performed at moderate levels of intensity for extended
periods of time.
An effective aerobic exercise should involve 5-10 minutes of warming up at an intensity of 50-60%
of maximum heart rate, followed by at least 20 minutes of exercise at an intensity of 70-80% of maximum
heart rate, ending with 5-10 minutes of cooling down at an intensity of 50-60% of maximum heart rate.
The American College Sports Medicine (ACSM) define aerobic exercise as “an activity that uses large
muscle groups, can be maintained continuously, and is rhythmic in nature.” It is a type of exercise that
overloads the heart and lungs and causes get up and get moving!! There are more activities than ever to
choose from, whether it is a new activity or an old one. Find something you enjoy doing that keeps your
heart rate elevated for a continuous time get moving to a healthier life.

Benefits of Aerobic Exercises

 Increase maximal oxygen consumption (VO2 max)

 Improvement in cardiovascular/cardio respiratory function (heart and lungs)
o Increased maximal cardiac output (amount of blood pumped with every minute)
o Increased maximal stroke volume (amount of blood pumped with each beat)
o Increased blood volume and ability to carry oxygen
o Reduced workload on the heart (myocardial oxygen consumption) for any given sub
maximal exercise intensity.
 Increased blood supply to muscles and ability to use oxygen.
 Lower heart rate and blood pressure at any level of sub maximal exercise.
 Increased threshold for lactic acid accumulation.
 Lower resting systolic and diastolic blood pressure in people with high blood pressure.
 Increased HDL Cholesterol (the good cholesterol).
 Decreased blood triglycerides.
 Reduced body fat and improved weight control.
 Improved glucose tolerance and reduced insulin resistance.

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 Benefits of Strength Training

 Increased muscular strength

 Increased strength of tendons and ligaments
 Potentially improves flexibility (ranges of motion of joints)
 Reduced body fat and increased lean body mass (muscle mass)
 Potentially decreased resting systolic and diastolic blood pressure
 Positive changes in blood cholesterol
 Improved glucose tolerance and insulin sensitivity
 Improved strength, balance, and functional ability in older adults

Think of aerobic activity as being long in duration yet low in intensity. Aerobic activities include:
walking, biking, jogging, swimming, aerobic classes and cross country skiing. Anaerobic activity is short in
duration and high in intensity. Anaerobic activities include: racquetball, downhill skiing, weight lifting,
sprinting, softball, soccer, and football.
Aerobic means with air or oxygen. You should be able to carry on a short conversation while doing
aerobic exercise. If you are grasping for air while talking, you are probably working an aerobically. When
you work an aerobically , you will tire faster and are more likely to experience sore muscles after exercise if
over.

HISTORY

Aerobic dance and aerobic exercise were developed by Kenneth H. Cooper, M.D., an exercise
physiologist of the US Air Force. Dr. Cooper, an avowed exercise enthusiast, was personally and
professionally puzzled about why some people with excellent muscular strength were still prone to poor
performance at task such as long-distance, running, swimming, and bicycling. He began measuring
sustained performance in terms of the ability to utilized oxygen.
His groundbreaking book, Aerobics, was published in 1969, and included scientific exercise
programs using running, walking, swimming, and bicycling. The book came at a fortuitous historical

43
moment, when increasing weakness and inactivity in the general population was causing a perceived need
for increased exercise. It became a best seller.
Cooper’s data provided the scientific baseline for almost all modern aerobics programs, most of
which are based on oxygen-consumption equivalency.
Activities such as walking, jogging, running rope jumping, swimming, bicycling and dancing are
considered aerobic in nature if they are done continuously for a period of approximately 30-45 minutes
(except rope jumping) At least three times a week on alternate days.
The foremost objective of aerobic exercises is for cardio-respiratory endurance. The excellent
performance of heart and lungs is an indication of physical well-being. Kenneth Cooper (1982) considered
the “Father of Aerobics” gives the following benefits based on researchs:

1. Promotes strong and healthy bones

2. Helps control life’s physical and emotional stresses
3. Improves intellectual capacity and increased one’s productivity
4. Aids in the natural way of losing weight and keeping it off
5. Provides significant protection from heart disease
6. Promotes better and more effective sleep.

In simple language Aerobic means with “air.” By “air” it means oxygen. It refers to continuous utilization
of oxygen by the body during certain physical activities. Such utilization is possible only when the condition
of heart is pretty good. Importance of continuous utilization of oxygen by the body (at a fast speed such as
during aerobic activities) is that it helps oxidation of fatty acids (i.e. Fats) and thereby lowering the fat level
in the body. Aerobics is therefore preferred for fat loss program. Aerobic activities are aerobic dance,
stationary cycling, treadmill, rowing machine, stair climbing, running, jogging brisk, swimming.

Choreographed Aerobic Exercise

Choreographed Aerobic Dance. Currently participated in by millions of people, is a very popular

form of exercise throughout the world. While originally aerobic dance was in fact very dance oriented, most
aerobic routines today utilize fewer dance steps and more athletic movements. There are some
organizations that are still dance oriented such as jazzercise; but most groups have found more success in
developing routines that are less complicated and more along the lines movements that are athletic in

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nature. Many professional teams in football and baseball now employ aerobics instructors to teach aerobics
on a regular basis just for the team.

AEROBIC DANCING AND OTHER EXERCISES

CONDUCTED WITH MUSIC

You are familiar with music-accompanied exercises. These are seen on television and in dance
studios. Anyone can get into the dance aerobics program after learning some basic dance movements with
movement-including pieces of music such as swings, disco pieces, and hooked-on-classics. The steady
and lively beats motivate you to move, especially when in the company of friends.

Here are some suggested movements without the use of equipment. Study the movements and
combinations carefully. Later, you can even create your own variations and combinations.

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Week 9

Group Presentation of Aero dance Steps

LOCOMOTOR MOVEMENTS
WALKING

Walking, an often underrated form of aerobic exercise is fast becoming a popular form of exercise
by many adults because it requires little in the way of equipment or facilities. A major benefit of walking is
that it can be performed by people of all ages and does not require a great deal of ability or technique in
order to be effective. A second benefits is that walking is a great calorie burner that can be of great help
maintaining optimal body fat levels. Because walking is a low impact activity it is often an effective
alternative for individuals who have trouble with high impact activities such as running or jogging.
Walking does, however, need to be performed at a brisk pace so that an aerobic training effect will
occur. Individuals who embark on a walking program should monitor their heart rate and elevate it to at
least a moderate level of intensity which has been described as approximately 40 percent of maximum
heart rate reserve.
When walking at a lower intensity level, individuals need to exercise for a longer period of time,
approximately 40-0 minutes and more frequently during a week. Walkers should attempt to burn a minimum
of 2,000 calories per week in order to reduce the risk of heart disease.

Walk briskly forward (8 cts.), backward (8 cts.) clockwise (8 cts.), and counterclockwise (8 cts.),
arms swinging at the sides.

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JOGGING VARIATIONS

Jogging and running are two activities that are growing in popularity in the United States. Currently,
it is estimated that over 15 million American jog or run to develop cardiovascular endurance. One
advantage jogging or running has over walking, however, is that an individual’s is able to cover greater
distance in a shorter period of time which allows for greater numbers of calories to be burned. It is also
relatively easy to maintain a training heart rate of sufficient intensity to develop cardiovascular endurance
while participating in a jogging or running program.
Jogging usually defined as low running at a comfortable pace of between 8 to 12 minutes per mile,
while running is defined as a faster pace, lower than 8 minutes per mile. Jogging and running technique
differs most when considering that joggers tend to have a shorter stride and land on their heels while
runners tend to have longer strides and land on the balls of their feet.

1. Jog in place, hands moving right and left like car wiper.

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2. Jog in any direction with arms moving up and down.

3. Jog in any direction shaking hands in any level.

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JUMPING VARIATION

1. Jump side to side with arms clasped overhead.

2. Jump forward, backward, sideward, right and left, thrusting arms upward and back to thrust
position

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3. Jump twice obliquely backward right and obliquely backward left with arms thrusting forward and
back.

4. Jumping Jacks with hands clapping overhead at every straddle jump.

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 5. Jump-twist your body to the right as you swing your arms to the left. Repeat jump-twist to the left,
swinging arms to the right.

HOPPING VARIATIONS

1. Hop on right foot 4 times with the left knee stretching forward and bending backward on each
count. Hands on waist. Repeat with the reversed movement of the legs.

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2. Hop on one foot in zigzag or circle formation. Repeat with the other foot.

3. Step right foot, then hop on the same foot as right hand touches the extended left leg in front.
Repeat with the reversed position of the legs and arms.

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 AXIAL MOVEMENT

These activities are done in place, feet slightly apart and hips moving in time with music.
ARM CIRCLING
Circle arms forward from the shoulders with hands as if pushing an object (8 cts). Repeat circles
backwards (8 cts.)

SCISSORS
Cross extended arms in front and do the scissors moving arms gradually upward (8 cts). Repeat
this movement gradually moving downward (8 cts).

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ARMS THRUSTING (CLOSED FIST)
Thrust right and left arms alternately forward and sideward (8 cts). Repeat thrusting arms upward
alternately (8 cts).

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HAND PUSH
With fingers pointing upward, push hands alternately forward in front (4 cts) push hands alternately
upward, fingers pointing backward (4 cts). Push hands alternately downward in front (4 cts). Push
right hand sideward right, left hand sideward left alternately. (4 cts).

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ELBOW JERK
With both arms bent on chest, push right elbow sideward right twice (2 cts), and left elbow
sideward left (2 cts).

OPPOSITE SWING
With knees slightly apart, twist upper body from the waist to the left as you swing extended arms to
the right (1 ct). repeat twist to the right and swing arms to the left (1 ct). repeat as many times desired.

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ELBOW-HIP TOUCH
Push right hip to the right with right elbow touching hip (1 ct). Repeat the same to the left, elbow
touching left hip (1 ct). repeat as many times desired.

Note: after memorizing the movements try combining some locomotor and axial movements. It is fun.
You can perform locomotor and axial movement alternately, too.

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 DANCE STEPS WITH SUGGESTED ARM MOVEMENTS
STEP POINT
Step left foot in place (ct 1), point right foot sideward right as you bring both arms obliquely upward
left (ct 2). Step right foot in place (ct 3), point left foot sideward left as you bring both arms obliquely upward
right (ct 4).

CLOSE STEP
Step, close to the right 2 times (cts. 1,2,1,2) arms bending upward and stretching downward right
on each count. Repeat to the left.

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STEP AND CROSS-KICK
Step right foot slightly to the right, arms in reversed T Position (ct 1), crosskick left leg across the
right foot as you fling arms obliquely upward left (ct 2). Repeat the same movement with the foot
and fling arms in opposite direction (cts. 3 & 4). Repeat as many times desired.

CUT
Displace one foot with the other, either sideward right and left, or forward and backward. Cut left
foot with the right foot sideward, arms extended at the sides (ct 1). Cut right foot with the left foot
sideward (ct 2). Repeat 3 times more. Cut left foot backward with the right foot as you fling both
arms backward (ct 1). Cut right foot forward with the left foot, fling arms forward (ct 2). Repeat 3
times more.

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TWIST
Standing with one foot forward, twist body forward (cts. 4) and backward (cts. 5-8).

STEP-CROSS STEP-KICK

a) Step right foot sideward, right arms in reversed T position (ct 1).
b) Cross-step left foot over right foot, arms upward (ct 2).
c) Repeat (a) (ct 3).
d) Kick left foot forward (ct 4).
e) Repeat (a) – (d) stepping left foot sideward left, kicking right foot forward. Trying doing the
steps with other arm movements.

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TINIKLING IN AND OUT (FAST ¾ TIME)
Jump twice, feet together (ct 1,2). Jump once feet apart (ct 3). Repeat 7 times more. Jump to face
right about or opposite direction and repeat 8 times more.

CHARLESTON
Step right foot forward, arms moving naturally toward the right the right (ct 1). Raise left foot
forward, arms moving toward the right (ct 3). Swing right foot sideward backward to a point in rear,
arms toward the left (ct 4).

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SWING AND PROJECT
With knees slightly apart, swing hips right and left alternately, arms on waist level moving with the
swinging of the hips (cts 1-16). Contract and project abdominal muscles forward and backward,
arms slightly raised (cts 1-16).

CHA-CHA JUMP
Step right foot backward, arms in reversed T position (ct 1). Step left foot in place (ct 2). Step right
foot in place (ct 3). Pause (ct 4). Jump 4 times sideward right and left alternately arms upward moving
naturally left and right alternately.

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Step Aerobic Terminology – Leg Movements

1. Basic – can be done with the R or L foot leading. Step up with one foot and then down (different
instructors may use different arm movements with this move).
2. V-Step – can be done with the R or L foot leading. Take the feet wide on the step and then put
together on the floor (arm patterns will vary).
Example: R footsteps wide, then the L footsteps wide. R footsteps down on the floor near the
middle of the step, then the L foot steps down.
3. Alternating Basic – Begin with one foot leading, then tap with the opposite foot and step with that
foot.

Example: Step with the R foot leading followed by stepping up with the L foot. Step down
with the R foot first followed by the L foot tapping and then stepping up.

4. Alternating V-step – Begin with one foot leading wide, then tap with the opposite foot
and step wide with that foot.
Example: Step wide with the R foot leading followed by wide with the L foot. Step down
toward the middle with the R foot, followed by the L foot tapping and then stepping
wide.
5. Knee Lift – Step with one foot and lift the opposite knee. (Can be done with the R or L leg leading)

Example: Step with the R foot and lift the knee.

6. Alternating Knee Lifts

Example: Step with the R foot and lift the L knee. Place the L foot on the floor followed by
the R foot. Step with the L foot and lift the R knee.

7. Hamstring Curl – Step with one foot and bring the opposite heel toward your rear until there is
tension in the hamstring muscle. (Can be done with the R or L leg landing).

Example: Step with the R foot and bring the L heel toward your rear.

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8. Alternating Curls
Example: Step with the R foot and curl the L leg (bring the heel to your rear). Place the foot
on the floor followed by the R foot. Step with the L foot and curl the R leg.
9. Kicks – Step with one foot and kick the opposite leg. (Can be done with the right or left leg
leading).
Example: Step with the R foot and kick the leg.
10. Alternating Kick

Example: Step with the R foot and kick the L leg. Place the L foot on the floor followed by the
R foot. Step with the L foot and kick the R leg.

11. Side Lifts – Step with one foot and lift the opposite leg to the side (don’t need to lift very high, just
lift the leg straight up to the side and squeeze the muscle when you feel tension). This move can
be done with the right or left leg leading.

Example: Step with the R foot and lift L leg to the side.

12. Alternating Side Lifts

Example: Step with the R foot and lift the L leg to the side. Place the L foot on the floor
followed by the R foot. Step with the L foot and lift the R leg to the side.

13. Hip Lift or Glute Lift – Step with one foot and lift the opposite leg back. (This is a small movement
that works the glutes. The abdominals should remain tight so the lower back isn’t stressed. Once
the leg is lifted, try to squeeze the glutes before lowering the leg). This move can be done with the
right or left leg leading.

Example: Step with the R foot and lift the L leg back.

14. Alternating Hip or Glute Lifts

Example: Step with the R foot and lift the leg back. Place the L foot on the floor followed by
the R foot. Step with the L foot and lift the R leg back.

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15. Lunge – from the top of the step, lean forward and put your toe on the floor behind you. Your
weight should be slightly forward – not on the foot that is touching the floor. Do NOT press your
heels down in this move, just touch the floor with the toe and return the foot to the step platform.
Repeat with the opposite leg.
16. Turn Step – like the Alternating V-Step except as you bring both legs down, the side of your body
is facing the step rather than the front of your body.
Example: R foot step up, L foot step into V, as R leg comes down, body turns so the side of
the body is facing the step. L foot taps the floor and steps back on to the step. R
steps into V, as L leg come down, body turns so the side of the body is facing the
step. R foot taps the floor and steps onto the step, etc…
17. Straddle down – from the top of the step, one leg step down on one side, the other leg step down
on the other (so you are “straddling” the step). Each leg then returns to the top of the step. (A wide
variety of arm movements can be used with this leg pattern).

Example: R foot steps down. L foot steps down (you should be “straddling” the step at this
point). R foot steps back onto the platform, L foot then returns to the platform.

18. Over the Top – the side of your body is toward the step. Bring one foot onto the step followed by
the other foot. The first foot steps down on the opposite side of the step, followed by the second
foot.

Example: R side of the body faces the step. Place the R foot on the step followed by the L
foot. Place the R foot on the opposite side of the step followed by the L foot. Now
on the left side of the body should face the step to return to the original side, the L
foot is placed on the floor and then the R. Now you are back to your original
starting position.

19. Repeaters – any alternative step pattern where the weight bearing place of the movement (such
as knee lifts, hip lift, etc..) can be repeated (usually 3 times).

Example: Repeater Knees: R foot steps up, L knee is lifted, L toe tapped, L knee is lifted, L
toe is tapped, L knee is lifted, L foot comes down, R foot comes down. L foot steps

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 up, R knee is lifted, R toe tapped, R knee is lifted, R toe tapped, R knee is lifted, R
foot comes down, L foot comes down.
Example: Repeater Curls: R foot steps up, L leg is curled, L toe tapped, L leg is curled, L toe
is tapped, L leg is curled, L foot comes down, R foot comes down. L foot steps up,
R leg is curled, R toe tapped, R leg is curled, R toe tapped, R leg curled, R foot
comes down, L foot comes down.

20. Diagonal or Corner to Corner – The side of your body is facing the step. Rather than going over
the top to the other side, go over at a diagonal so you end up on the other side at the opposite end
of the step.

Example: R side is facing the step. R foot steps up, L foot step in front of the r on the top of
the step. R foot steps down on the opposite side and corner from where the move originated, L foot
follows.
Steps Aerobic Terminology – Arm Movements

1. Bicep Curls – Elbows should be at the side of the trunk with the palms of the hand facing upward.
Bring the hands toward the chest by flexing the elbow and return them to the side of the trunk.

NOTE: You can change your level of intensity by bringing the arms up, instead of having
the elbows at your side; bring them level with the shoulder.

2. Alternating Bicep Curls – Same as the movements above, but only flex/extend one arm at a time.
3. Hammer Curls – Similar to bicep curls except the palms are facing each other rather than facing
upward. This movement can also be done by alternating arm movements.
4. Triceps’ Kickbacks – Arms should be at your side with the elbows slightly bent and behind the
shoulders. Your hands next to your trunk with your palms facing the body. Extend the elbow back
and then return to your starting position. This movement can be done by pressing both arms back
at the same time or alternating back and forth.
5. Low Row – Arm are in front of the body, pull the elbows in toward the waist until the hands are
next to the waist and then return the arms to the front of the body.
6. Upright Row – Fists should be together next to your thighs. Bring the arms up toward your chin
(keeping the fists close together and next to the body). Return the arms to their starting position.

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7. Frontal Raise – Begin with fists on each thigh. Raise the arms to shoulder level and return to the
thigh.
8. Lateral Raise – Fists should be together with palms touching the thighs. Lift the arms outwards
and upwards with the palms facing down. Elbows should be leading this movement and should be
slightly bent. Lift until the arms are slightly below shoulder level and then return them to the thigh.
9. Frontal Pull – Arms at shoulder level, pull the arms in toward the body (so fists rest on thighs),
then return them to shoulder level.
10. Overhead Pull – Arms are above the head, pull the arms in toward the thighs and then return them
overhead.
11. Arm Circles – Arms are over head or shoulder level. Circle the arms clockwise down toward the
body and then back to the starting point.
12. Shoulder Punch – Hands are at shoulder level, punch one arm and then return to shoulder level.
13. Overhead Press – Fists are resting on the shoulders with the palms facing each other. Extend the
arms up over the head keeping the elbows close to the ears. Lower the arms back to the
shoulders. (This can be done with both arms at the same time or by alternating arms).
14. Pec Press – Elbow are at the shoulder height and bent. Hands are in a fist with palms facing
forward. Press the arms together until the palms (and fists) are facing each other in front of your
face. Return the arms to their starting position.
15. Double Side Out – Fists should be under the chin at chest level with palms facing downward.
Extend both arms out to the side keeping the elbows at shoulder height. Return the arms to their
starting position. (This can also be done by alternating the R and L arms).
16. Slice – Similar to the double side out except one arm goes up and the other goes down. This is
usually done with a side lift move. The leg that lifts to the side corresponds to the arm which is
done (the opposite arm goes up).

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Week 11

Improving Physical Fitness: Strength, Flexibility, Agility, and Balance

Week 12

Group Practice on
Physical Fitness Activities

MODULE 5
IMPROVING PHYSICAL FITNESS:
STENGTH, FLEXIBILITY, AGILITY,
BALANCE & COORDINATION

Any aerobic exercise program such as walking, jogging, running, rope-jumping, and those exercise with
music accompaniment, greatly contribute to cardio-respiratory endurance. Likewise, some components
such as strength, flexibility, ability, coordination, and balance need to be developed and maintained.
STRENGTH
Strength is the ability to move against a resistance. it can be achieved through participation in
vigorous as well as tension exercises. Basic consideration in strength development is duration of activity,
distance, or height, speed, and weight.
here are some exercises that will improve the strength of the muscles of the arms, shoulders, back,
abdomen, and legs.

COFFEE GRINDER
(Arm Strength)
With right hand on the floor, lean the body sideward right with head at level with body, left arms
and hand on side. With this position turn around walking with the feet and pivot with the support
hand.

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CRAB WALK
(Arm Strength)
Squat and lean backward with hands and feet as support. Head at same straight line with neck and
body. Walk backward in 16 counts. Walk forward in 16 counts.

SEAL WALK
(Arm Strength)
Do the seal walk. In push-up position, walk on hand and drag your legs.

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DOUBLE-HEEL CLICK
(Leg Power & Strength)
Jump into the air and click your heels together twice before you land. Your feet should be at least 3
inches apart when you land.

THE RUSSIAN BEAR DANCE

(Leg Strength)
Assume a full squat position. One leg is straight forward with heel on the floor. Reserve leg
positions, maintaining the squat position with one leg bent under the body and the other leg straight
forward. Repeat changing leg position and maintain body position.

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V CUT (LEG LIFTS)
(Abdominal Strength)
In a long sitting position with legs slightly apart. Lift legs off the floor. Then bring them back to the
floor. Lift both legs off the floor and move them slowly from side to side. Bend knees a little and lift
legs to a V shape position. Bring arms forward.

HUMAN WHEELBARROW
(Arm Strength)
This is done with a partner. In a push-up position, spread legs apart. Lift legs of the “Wheelbarrow”
doer on each side of the body. Walk forward in any direction with the helper’s assistance. Doer and
helper exchange roles.

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ARM PULL
(Arm Strength)
Opponents face each other, lock wrists, and pull to a designated spot.

FLEXIBILITY
Flexibility is the ability to increase the range of motion at the joints. Resistance is felt by the ligaments and
the muscles as one mover to improve this fitness component. A flexible person moves his body with ease.
Here are some activities that will develop and maintain the flexibility of the shoulders, spine and
pelvic girdle.
BALL REACH
(Flexibility)
In a spine position, place a ball on the floor beyond the head. Raise legs overhead to reach and
pick up the ball using the feet. Return to sitting position. Grasp the ball with hands and place it back on the
floor overhead.

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INCHWORM
(Flexibility)
Using the 4 bases, walk feet up to the hands, then walk hands forward away from the feet. Repeat

THREAD THE NEEDLE

(Flexibility)
This is performed by having the students grasp their own hands together. The object of the unit
stunt is to step through their own hands with both legs and step back out again without breaking
the hold.

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HUMAN ROCKER
(Flexibility)
Execute prone lying position. Hold the ankles at the back with both hands, arch back, chin up.
Rock oneself forward and backward.

MADCAT
(Flexibility)

On all floors (kneeling position, hands on floor, arms extended) arch your spine with head bent
down. Hold position. Relax and repeat.

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SUPINE-LYING LEG LIFTS
(Flexibility)
In supine lying position, knees slightly bent, arms extended sideways, palms down, do leg lift. Lift
one leg at a time, toes pointed. Return to starting position. Lift both legs, toes pointed, and return
then slowly to the floor. Raise right leg upward and cross it over left, touching the floor, then return
to starting position. Repeat with the left leg.

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SIDE-LYING LEG LIFT
(Flexibility)
Lying on left side, up on left elbow, palm flat on the floor, legs together, lift right leg up as far as
possible with toes pointed. Lower same leg without touching the other leg. Repeat several times.
Lie on right side and repeat the same procedure, raising left leg. Lift right leg and swing it forward
and backward. Lie on right side and repeat.

KNEE HUG –ROCK

(Flexibility)
In a supine lying position, hug knees tightly close to chest and rock your body to sitting position.
Return to lying position, knees still hugged. Repeat.

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KNEE-ELBOW TOUCH
(Flexibility)

With fingers behind the head, raise legs off the floor, toes pointed. Touch right knee with left elbow,
then left knee with right elbow. Repeat alternately without legs touching the floor.

SHOULDER GRIDLE
(Flexibility)

1. Straddle standing position, circle arms forward and backward. Increase the size of the circles.

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2. Place palms behind the neck. Move elbows slowly backward and back to starting position. With
arms in various angles above or below the shoulder, circle arms forward and backward.

3. With arms in various angles above or below the shoulder, circle arms forward and backward.

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4. With arms raised upward, move both arms slowly in ward and outward so that they cross
overhead.

5. With trunk bent forward, raise arms slowly sideward and cross them down in front. Repeat.

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SPINE AND PELVIC GIRDLE
(Flexibility)

1. In a straddle position, bend slowly sideward to the right and left, arms overhead.

2. Bend forward slowly. Try clasping your ankles, then return to starting position.

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3. With the pulling each other in front, twist trunk slowly to the right then to the left.

4. In long sitting position, raise arms and slowly glide hands on thighs and legs until toes touched.
Return to starting position and repeat.

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5. In straddle sitting position, slowly bend obliquely forward to the right and touch toes of right
foot. Return to starting position. Repeat to the left.

6. In straddle sitting position, bend slowly forward trying to touch both feet. This is difficult at the
beginning. Do not push yourself too hard. The increase in range should be gradual.

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7. Partners face each other in forward bent position, slight straddle. Place palms on each other’s
shoulder. Slowly start moving up and down.

8. Straddle-sit back-to-back, both arms raised upward and wrists grasped by player 1 who bends
forward carrying player 2 with extended legs and head on the head on the head of the carrier.
Exchange roles.

9. In straddle-sitting position, feet touching, raised arms forward, grasp wrists. Bend slowly
toward one direction, then in opposite direction.

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AGILITY
Agility is the ability to move one’s body in different levels or in space and in different directions. It
requires a combination of strength and coordination. Strength is shown in the changes in height and
distance, wherein coordination is developed while changing direction and timing.

LINE JUMP
(Agility)

Balance your right foot on a line on the floor. Leap onto the left foot so that it lands to the right side
of the line, leap across the line onto the right foot; land to the left side of the line. Leap onto the left
foot, landing on the line.

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CROSSING THE BROOK
(Agility)
Jump across two drawn lines representing a brook. The brook will be wider at one end. Start the
activity at narrow end. Each student jumps the brook over and back along the full length.

JUMP BACKWARD
(Agility)
Assume half-knee bend position, with arms at sides. Jump backward as far as possible, swinging
arms forcibly. Land with knees slightly flexed.

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SQUARE JUMP
(Agility)
Students jump forward, count 1; sideward right, ct. 2; backward, ct. 3, sideward left, count 4;
reverse direction.

BALANCE & COORDINATION

Balance refers to the ability to maintain body stability while moving or standing. Coordination, on
the other hand, refers to the teaming together of muscles and nerves in order to accomplish an accurate
and well-timed body movement.
Harmonious relationships of the different parts of the body give a person the capacity to move
dexterously and efficiently. His ability to control his movements and maintain balance in all body areas and
segments during physical activity is an important consideration in personality development.

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BACKWARD HOP
(Balance)
Hop backward on one foot for 5 hops. After the last hop, hold your balance for 3 seconds.

DOUBLE-BALL BOUNCE
(Coordination)
Hold a ball of volleyball in each hand. Beginning at the same time with each hand, bounce both
balls at the same time, at least knee high. Bounce both balls 3 times without losing control of them.

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TIP-UP (Stunt)
(Balance)
Do a squat position. Place hands between knees, knees apart and head up. Brace knees against
the elbows. Lean forward, raise both feet of the ground centering body weight and balance oneself
on this position for about 20 second.

JUMP TURNS
(Balance)
Assume half-knee-bend position, trunk slightly forward, hands on waist. Jump into the air while
making a complete turn and land in the balls of the feet. Repeat in the reverse position.

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EGG ROLL
(Balance)
Full knee bend, pull knees to the chest, lower head to the knees and clasp around them. Start
rolling by pushing to the side with arms and knees. Gain momentum. Roll onto back to other side for a
complete turn. Continue rolling several times.

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Week 13

Group Games for Fitness

MODULE 6

GROUP GAMES
FOR FITNESS

In selecting games for the class, a teacher must consider the needs and the ages, the physical
abilities and skill level of students. Through these activities the students are expected to acquire skill in
locomotor movements like running, hopping, sliding, galloping and leaping; execute the skills in non-
locomotor movements like bending, stretching, twisting and static balance. More importantly, it will enable
the students to increase the ability to follow directions, foster creativity and imagination, and develop good
sportsmanship, leadership qualities and sense of cooperation and competition.

SUGGESTED GROUP GAMES FOR FITNESS

DOUBLE JUMP TOUCH

Physical Fitness Component/s Target: Leg Strength & Power

Formation: Free Space Within the Boundary

Skills: Basic Jumping and Tagging

Procedure: Players stay inside a boundary. Two or three players are chosen as taggers. The others
find themselves a free space within the boundary. Players move by jumping with feet
together. Taggers try to tag free players by jumping close to them. Free players jump away
also to avoid being tagged. A player that is being tagged becomes a tagger and the first
tagger becomes a free player.

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91
ONE AGAINST THREE
Physical Fitness Components Target: Agility and Flexibility
Formation: Three players form a circle by joining hands
Procedure: Players from groups of four. Three players join hands in a circle and number 4 players
stays outside as the tagger. The tagger tries to tag number 1 while number 2 and 3 dodge
and twist or move in a circle to protect number 1 player from being tagged. If player
number 1 is tagged, he becomes the next tagger. This continues until a certain period of
time, like 20 minutes.

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INDIAN POISON
Physical Fitness Components Target: Arm Strength & Balance
Formation: All Players form a circle by joining hands or hook elbows

Procedure: Within the circle is a smaller circle with 5 to 10 Indian clubs. Upon signal, all players try to
pull or push each other so that one of them will be able to knock down the Indians clubs.
As soon as the player steps inside the small circle or knocks down the Indian club, the
game stops and the guilty player is out of the game. The play resumes until there is only
one player left and he declared the winner. See to it that the players do not have any sharp
object or jewelries on their bodies.

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CARRY THE BUCKET
Physical Fitness Components Target: Arm Strength
Formation: Line by 3’s
Equipment: None
Procedure: Players form a group of three. One player, the bucket, sitson the ground with knees held
firmly against his chest. The two players grasp the bucket under the arm and swing
backward and forward. Then they carry (running) the bucket to a short distance. Change
roles.

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MERRY-GO-ROUND
Physical Fitness Component Target: Arm Strength
Formation: 4 Players form a circle by joining hands.
Equipment: None
Procedure: Players are grouped according to odd and even numbers. All players who are assigned
odd numbers sit on the floor with knees straight, and feet together at the center of the
circle, while even number players remain standing and holding each other’s wrists. On
signal, all even number players take a step outward at the same time, odd numbers raise
their hips and legs off the floor to an incline position. Even number players move
clockwise/ counterclockwise while odd numbers take a pivot on heels.

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WALKING CHAIR RELAY
Physical Fitness Components Target: Length Strength
Procedure: The players make a column with the first player assuming a “sitting in the air” position.
With his trunk straight, he flexes his knees. Others behind follow the same position with
their hands on the hips of those in front of them. At signal, players with flexed knees move
forward keeping in step toward the finish line. The first team to reach the finish line wins.

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JUMP THE ROPE
Physical Fitness Components Target: Leg Strength and Endurance
Formation: Circle, the swinger at the center
Equipment: A rope with a weight at one end
Procedure: Players form a circle by groups of 7 to 9. Player at the center is called swinger. He holds
one end of the rope and swings it round the circle. That players that form the circle jump or
skip over the moving rope to avoid being hit by the rope. A player hit by the rope becomes
the next swinger. The player who is hit the least number of times is the winner.

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MAN ON THE MOON
Physical fitness Components Target: Leg Strength & Balance

Procedure: Players are in a double circle formation, half facing clockwise and the other half facing
counterclockwise. The “it” or the “Astronaut” stands at the center of the circle. As soon as
he shouts, “Fly to the moon!” the players run around the circle. As he shouts, “Stand on the
moon!” the players stand on one foot, while the other foot is held by one hand close to the
body. He attempts to hit any player below the waist with the ball. If the player loses his
balance, it is a point against him. He changes place with the astronaut. The game
continues until about 10 minutes. At the end of the playing period, the player with no point
or has the smallest number of points is the winner.

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CHAIN TAG
Physical Fitness Component Target: Endurance
Formation: Free space within a boundary
Equipment: None
Procedure: Select a tagger for 11 players. At the signal “Go” by the tagger, other players move within
the boundary, avoiding the tagger. If a player is tagged, he joins hands with the first tagger
and they work together to tag other free players. A free player who is tagged joins hand
with the last tagger, too, and becomes the next tagger. The game ends if the leader gives
the signal to stop.

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THROUGH THE HOOP RELAY
Physical Fitness Component Target: Agility
Formation: Column
Equipment: 3 hoops for each team

Procedure: At signal “Go” the front player runs to the first hoop and steps inside. He lifts the hoop up
over his body and places it back to the ground; he continues doing the games to the next
hoops, runs to the turning point, and goes back to the starting line. The next player starts,
repeating the same action when the first player steps on the starting line. Repeat until each
player has had a turn and back on the starting line.

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SKIN THE SNAKE RELAY
Physical Fitness Components Target: Flexibility
Formation: Two groups of players stand in a single file.
Procedure: Each player extends his right hand backward between his legs. The player behind grasp
the hand of the player in front of him with his left hand. On signal, the player on each team
starts moving backwards. The last player in line lies on the ground while still holding on to
the hand of the player in front of him. The next to the last player then straddles the last
player who is lying down and also lies down. The last player on the line then stands up and
walks forward in a straddling position. As this is done, he pulls the next player forward.
This action is continued until all the players are back on their feet.

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CIRCLE DODGE BALL
Physical Fitness Components Target: Agility & Endurance
Procedure: there are two equal teams, one team forming a circle and the other team scattered inside
the circle. The players on the circle try to hit those inside the circle. They may pass the ball
first before hitting anyone inside the circle. The player hit gets out of the game. After 5
minutes of the playing time, the teams exchange positions, that is, the team on the circle
goes inside the circle while the team who was previously inside takes their places.
Exchange of places takes place every 5 minutes. Players hit should no longer participate
in the game. The exchanges continue until one person is left and declared the winner.

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FLOWER BLOSSOM
Physical Fitness Components Target: Balance
Formation: Group of 5 or 6 in a circle
Procedure: All the players in groups of 5 or 6 stand up from sitting position. All players form a small
circle by sitting on the ground and holding hands. At signal “Go” all the players attempt to
stand up. The players should bend their legs and slowly lift up with their arms. Once the
group is standing up, they perform the second part of the activity. Each group tries to
perform the flower blossom by leaning backward and holding fast to the others’ hands.
This makes a beautiful group balancing act.

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HUMAN ICEBERG
Physical Fitness Component Target: Balance, Leg and Arm Strength
Formation: Circle formation
Procedure: Each group shall consist of 5 members. Three persons form a circle, all in half kneeling
position, arms sideward so that one’s arms are on the shoulders of the players at his right
and left. The last two players carefully stand on the shoulders of the bottom players. The
two hold each other’s shoulders. Slowly, bottom players stand at the same time, then
followed by the two on top. Hold the position for 5 to 10 seconds.

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Week 15

Interpretation, Creation, & Presentation of Group Games

SEED-FLOWER STRETCH
Physical Fitness Components Target: Flexibility, Leg Strength & Balance
Formation: Circle Formation
Procedure: Fun, physical, warm! In a circle, everyone starts as a small seed (crouched, hunched),
then slowly sprouts and grows, eventually flowering towards the sun (tippy toes, arms
outstretched). Repeat, getting faster each time, leading eventually to seeds in unison
jumping into the air and letting out loud “aahhs!”

CHICKEN STRETCH
Physical Fitness Component Target: Flexibility
Procedure: A surprise physical warm up activity. Demonstrate 3 different stretches, which when put
together, turns each person into a chicken (hen) and the group into a clucking and
squawking chicken yard. Very funny, works with any age.

STAND ON LEG COMPETION

Physical Fitness Component Target: Leg Strength & Balance
Procedure: Ask everyone to stand on one leg. Ask who can be the last one left standing. Consider
non-contact (more meditative) or contact version (e.g. hopping warfare). Swap legs and try
again.

TENNIS BALL RELAY

Physical Fitness Component Target: Speed & Agility
Equipment: Lawn Tennis Ball
Procedure: there should be two teams each with five members in a group. Arrange the participants in
line formation with the distance of 10 meters from the other line. At signal, both number
one run to the direction of their opponents carrying the ball. After reaching the starting

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 position, number 1 player hands the ball to number 2 who hands it to number 3 until it
reaches number 5 players. The team that finished first wins.
BALL RELAY (STANDING)
Physical Fitness Components Target: Flexibility & Agility
Number of Participants: 5 to 10 member in a group
Procedure: Divide the players into two team in column formation. The front player holds the ball. At
signal, the front player passes the ball over his head. The player at the back catches the
ball and does the same until it reaches the last player. The last player will then run with the
ball to the front and do the same as in number 1, 2, 3, & 4. The first team to finish wins.

BALL RELAY (passing sideward)

Physical Fitness Components Target: Flexibility & Coordination
Procedure: Arrange the players into two teams in column formation 1 meter apart. Front player holds
the ball. At signal, the front player hands/ passes the ball sideward twisting hips to the next
player at his back. The second player then passes the ball in the opposite direction; the
next player catches the ball and does the same in the opposite direction until it reaches the
last player. Last player then runs with the ball to the front and the same is done in number
1, 2, 3, & 4. The first team to finish wins.

Physical movement and exercise are critical components for health and well-being. Here are some
keys statements about Physical Activity and Psychological Benefits, a position statement by the
International Society for Sports Psychology.
During the 20th century, human beings had substantially reduced the frequency and intensity of
their lifelong physical activity. This situation has significantly affected the individuals and societies.
Studies have shown that the process of exercise brings about both short and long term
psychological enhancement and mental well-being. Physical activity has been found to have positive casual
effect on self-esteem changes in adults. Aerobic activity can reduce anxiety, depression, tension, and
stress, and can increase vigor and promote clear thinking.
From the clinical perspective, evidence suggested that exercise can be beneficially affect
hypertension, osteoporosis, adult-onset diabetes, and some psychiatric disorders.

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 It is estimated that as many as 25% of the population suffers from mild to moderate depression,
anxiety, and other emotional disorders. Some cope with these disorders individually, without professional
assistance. Physical inactivity may be associated with symptoms of depression.
Studies on depressed patients have revealed that aerobic exercises are as different forms of
psychotherapy and that the exercises have had an antidepressant effect on patients with mild to moderate
forms of depression. Exercise activity is more beneficial than leisure activity for all varieties’ of depressive
disorders.
Enhanced involvement in physical activity can be beneficial to the well-being of the elderly
and can positively affect grade scores of students in schools.
Individual psychological benefits of physical activity include: positive change in self-perceptions
and well-being, improvement in self-confidence and awareness, positive changes in mood, relief of tension,
relief of feelings such as depression and anxiety, influence or premenstrual tension, increased mental well-
being, increased alertness and clear thinking increased energy and ability to cope with daily activity,
increased employment of exercise and social contracts, and development of positive coping strategies.
Physical fitness programs can moderate feelings of emotional and physical burnout and increased
feelings of self-efficiency in the work environment. Moderate to high intensity aerobic exercise reduces
state anxiety, muscle tension, and blood pressure for 2 to 5 hours after the activity. Aerobic forms of
exercise are associated with reduced anxiety.
Low-intensity and short duration exercise has failed to reduce state anxiety. Aerobically fit subject
have a reduced psychosocial stress response, and this is more marked after involvement in exercise on a
long-term basis compared to acute bouts of activity. A positive relationship has been found between the
level of physical activity and mental health.
The International Society for Sports Psychology (ISSP) recommends all people to participate in
free choice vigorous physical activity on a regular basis. It is recommended that they engaged in more than
one activity, challenged both aerobic and anaerobic capacities. Non-competitive activities are preferred.
The physical activities chosen should be personally pleasing and satisfying, as enjoyment is related to
exercise adherence.
“In order to benefit from physical activity, a low intensity exercise as reflected by 30% to 60% of the
difference between resting and maximal heart rate values. Although 20 to 30 minutes of exercise may be
sufficient for stress reduction, 60 minutes may result in even more psychological benefits. It seems that a
duration of 20 to 30 minutes as least 3 times per week 60% to 90% of age estimated HR max could result

107
in desirable psychological benefits. Other recreation activities such as ball games, aquatics, and the like
can be psychologically advantageous as well.”

In a nutshell:

1. Exercise can be associated with reduced state anxiety;

2. Exercise can be associated with a decreased level of mind to moderate depression;
3. Long-term exercise is unusually associated with reductions in neuroticism and depression;
4. Exercise may be an adjunct to the professional treatment of serve depression;
5. Exercise can result in reduction of various stress indicates, and
6. Exercise can have beneficial emotional effects across all ages and for both sexes.

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 MEDICAL CLEARANCE FORM

Note: This form should be submitted by the student before administering the Physical Fitness
Test.

This is to protect the teacher from being blamed for any accident such as fainting, injuries
and the like.

MEDICAL CLEARANCE FORM

(To be accomplished by the school physician prior to
The testing period)

_______________
Date

Name _________________________ College __________Course/Major ____________

Sex ____________ Age ______ Height ______ centimeters Weight ________ Kilograms

This individual is physically ( ) able

( ) not able

To participate in physical education class activities and physical fitness testing.

Note:
If the student is (not able) to do the practical’s, proceed to your (professor/instructor) for
instructions what to do.

________________________
Examining Physician

Noted:

______________________________
PE Instructor
Date: _____________________

109
 INDIVIDUAL RECORD FORM
(Physical Fitness Pre-testing)

Note: Medical clearance form is required

INDIVIDUAL RECORD FORM

(Pre-Test)

NAME: ________________________________ Group No. / Course & Time ___________

Test Items Results/Score

Test #1
Standing Long Jump __________________

Test #2
Bent Knee Curl-Up __________________

Test #3
50 Meter Sprint __________________

Test #4 (Males)
Regular Push Ups __________________

Test #5
Knee Push Ups __________________

Test #6
Shuttle Run __________________

Test #7
Sit and Reach __________________

Test #8
1000 Meter Run __________________

Test #9
3 Minute Step Test __________________
Pulse Count: _____________
PEI ___________________

110
 CRITERIA FOR PHYSICAL FITNESS EXERCISES

_______________
GROUP NO. / Course & Time

________________________________________________________
NAME

CRITERIA % POINTS EVALUATED BY:

Creativity
35
Sequencing of Movements
40
Execution
20
Flexibility
15
Endurance
15
Master of Movements
15
TOTAL = 100%

111
 CRITERIA IN CONDUCTING PRACTICAL TEST IN
AEROBICS

_______________
GROUP NO. / Course & Time

________________________________________________________
NAME

CRITERIA % POINTS EVALUATED BY:

Interpretation of written instruction 40
20
Execution
20
Master of the movement

Rhythm timing 20

TOTAL = 100%

112
 PHYSICAL FITNESS PROGRAM PLAN
(TO BE DEVELOPED BY THE STUDENTS)

Note: the student will be creating an activity and/or exercise that may develop the
Physical fitness components.

_______________________________
GROUP NO. / Course & Time

_______________________________
NAME

LEG STRENGTH AND POWER

113
Week 16

Physical Fitness Post-Testing

Test # 1 Standing Long Jump
Test # 2 Bent-Knee Curl-Ups
Test # 3 50-Meter Sprint
Test # 4 Regular Push-Ups(Males)
Test # 5 Knee-Push-Ups(Females)

INDIVIDUAL RECORD FORM

(Post-Test)

NAME: ________________________________ Group No/ Course & Time. ___________

Test Items Results/Score

Test #1
Standing Long Jump __________________

Test #2
Bent Knee Curl-Up __________________

Test #3
50 Meter Sprint __________________

Test #4 (Males)
Regular Push Ups __________________

Test #5
Knee Push Ups __________________

Test #6
Shuttle Run __________________

Test #7
Sit and Reach __________________

Test #8
1000 Meter Run __________________

Test #9
3 Minute Step Test __________________
Pulse Count: _____________
PE 1 ___________________

114
Week 17

Test # 6 Shuttle Run

Test # 7 Sit & Reach
Test # 8 1000-Meter Run
Test # 9 3-Minute Step Test

_______________________________
GROUP NO. / Course & Time

_______________________________
NAME

ABDOMINAL STRENGTH AND ENDURANCE

115
_______________________________
GROUP NO. / Course & Time

_______________________________
NAME

SPEED

116
_______________________________
GROUP NO. / Course & Time

_______________________________
NAME

ARM STRENGTH AND ENDURANCE

117
_______________________________
GROUP NO. / Course & Time

_______________________________
NAME

AGILITY

118
_______________________________
GROUP NO. / Course & Time

_______________________________
NAME

FLEXIBILITY

119
_______________________________
GROUP NO./ Course & Time

_______________________________
NAME

CARDIO-RESPIRATORY ENDURANCE

120
Week 18

FINAL EXAMINATION

REFERENCES

Anderson, D. (1989). The Descipline and the Profession. Foundation of Candian Physical Education,
Recreation, and Sports Studies. Dubuque, IA: Wm. C. Brown Publishers.

Belmonte, Paz, Cielo A. et al. (1970). Physical Education Handbook Manila: Rex Book Store, Inc.

Cooper, Kenneth. (1993). The Aerobic Program for Total Well-Being. Brook New York: Bantam Books.

Dalen, Van D. (2nd ed., 1971). A World History of Physical Education.

Feldenkrais, M. (1972). Awareness Through Movement. New York: Harper & Row.

Freeman, W.H. (3rd ed., 1987) Physical Education and Sports in a Changing Society. New York, NY:
Macmillan Publishing Company.

Gensemer, R.E. (1985). Physical Education: Perspective, Inquiry, Applications. Philadelpia, PA: CBS
college Publishing.

International Society of Sports Psychology (1992). Physical Activity and Phychological Benefits:
International Society of Sports Psychology: Position Statement. The Physician and Sports Medicine.

Lopez, Lorna Fe P. et al. (2000). Physical Education, Health, and Music 1. Manila: Rex Book Store.

Lopez, Lorna Fe P. et al. (1992). Physical Education, Health, and Music 1. Manila: Rex Book Store.

Lopez, Lorna Fe P. et al. (1993). Physical Education, Health, and Music 1. Manila: Rex Printing Co. Inc.

Lopez, Lorna Fe P. et al. (1993). Physical Education, Health, and Music 1. Manila: Rex Book Store.

121
 About the Author

Mr. Richard J. Decilio MAED Major in Physical Education is a

Professor of Dr. Yanga’s College, Inc. He obtain his Bachelor of Science,
Major in Computer Science, taken 24 units of Certificate in Professional
Education (CPE), taken 9 units of Major in Physical Education, also taken 15
units in Administration and Supervision, finished his Master of Education Major
in Physical Education, and at present taking Doctor of Philosophy, Major in
Educational Management from Bulacan State University (BSU).

He is a member of Regional Quality Assessment Team (RQAT) of Commission on Higher

Education (CHED) Region III.

He was former P.E. Coordinator of MC Meycauayan College from 2011 to 2013 at present; he is
the Coordinator of Physical Education of Dr. Yanga’s College Inc. He is a member of Marian Journal and
Junior Teacher of St. Marys’ College of Meycauayan, Bulacan.

He graduated as the Most Outstanding Student in 1997 and received Loyalty Awards and Fidelity
Cup in 2001 at St. Marys’ College of Meycauayan (SMCM).

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