PE REVIEWER

Pointers to review in PE 111 Physical Fitness and Wellness

 Module 1 Objectives of Physical Education
 Module 2 Components of Physical Fitness
 Module 3 Health-Related Physical Fitness Test
 Module 4 Skilled-Related Physical Fitness Test
 Module 5 Types of Body Movements, Directions of Movements and Body Divisions
 Module 6 Basic Positions Where Most Exercises Begin
 Module 7 Aerobics

Type of examination

Test I. DROPDOWN:
Directions: Select the answer what is being asked in the statement about Introduction to
Physical Education and Physical Fitness. Choose your answer in the following objectives:
C-Cognitive, P-Psychomotor and A-Affective.
1-15
A. Psychomotor Objectives (Physical Development)
 Deals with the program of activities that build physical power in an individual by developing the various
organic systems of the body. It results
in the ability to sustain, recover and to resist fatigue.
 Development of health-related fitness such as cardio respiratory endurance, muscular endurance, strength and
flexibility.
 Development of performance related fitness such as speed, power, coordination and balance.

B. Cognitive Objectives (Mental Development)

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

C. Affective Objectives (Social and Emotional Development)

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

Test II. DROPDOWN:

Directions: Select the answer what is being asked in the statement about physical fitness.
1-10
PHYSICAL FITNESS
Physical fitness is a combination of medical fitness (body soundness) and dynamic fitness (capacity for action).
A physically fit person is free from disease and can move and perform efficiently. Neither good health nor
physical proficiency alone constitutes physical fitness, which combines both qualities. Another factor is
emotional factor. This is readily apparent in athletic contests, where good performance requires self-discipline,
effective teamwork, and the ability to remain calm under stress. Medical fitness and dynamic fitness usually go
together, but it is possible to possess one without the other. Many people who are medically sound may also be
weak and unable to endure strenuous physical exertion. They are described as being “out of condition”. Other
people with chronic health problems are physically strong and skilled. Intensive conditioning helps them to
offset the handicaps of bad health. Physical Fitness is the primary specific objective in teaching Physical
Education. Thus, it is in order that PE teachers should have the correct concept of Physical Fitness. Physical
Fitness is the ability of an individual to perform one’s daily activities efficiently without undue fatigue, reduce
the risk of health problems and with extra “reserve” in case of emergency.

IMPORTANCE OF PHYSICAL FITNESS

Through regular exercises, physical fitness helps the individual:
 in the proper growth of young bones and muscles;
 improve the ability to avoid and recover from illnesses and accidents;
 improve posture and appearance by strengthening muscles that support the body;
 minimize stress response;
 maintain proper body weight;
 prevent heart ailment;
 improve organic function;
 delay the aging process;
 feel good and younger as a human being, and
 experience joy of participation in any recreational or sports activities.
Test III. DROPDOWN:
Directions: Select the answer what is being asked in the statement about basic position where most exercises
begin.
1-10

Basic Position Where Most Exercises Begin

A. Standing Positions
1. Feet Together or Feet Parallel
The feet are about one (1) inch apart, toes pointing forward. Arms at the sides.
2. Stride Position
The feet are apart about 12 inches wide. The stride may be made wider than 12 inches. The weight of the
body is on both feet and the trunks is at the center. Arms at sides.
3. Lunge Position
Bend one knee, the other leg straight. Weight on both feet. Hands on hips.
4. Half-Knee Bend
Feet together, bend knees to about 45 degree angle; feet flat on floor, body erect; hands on hips.
5. Full Knees Bend or Squat Position
The knees are fully bent, sit on the heels of the feet. The weight of the body is on the balls of the feet.

B. Sitting Positions
1. Long Sitting Position
Sitting with legs extended forward, toes pointed, trunks erect and hands on hips.
2. Hook Sitting Position
Sit on buttocks, bend knees close to the body. Trunk erect, hands on shin of the legs.

3. Long Sitting Rest Position

Legs and toes are extended forward; hands at the rear in the floor. Elbow and body straight.
4. Tuck Sitting Position
Sit on buttocks, bend knees close to body; round back so that the forehead and the knees are in contact;
hold shin of legs.
5. Stride Sitting Position
Sitting on buttocks, spread legs apart, trunk erect, hands on thighs.
6. Side Sitting Position
Sitting on buttocks, bend right or left leg in front; other leg extended sideward. Hands on knees.
7. Hurdle Sitting Position
Sitting on buttocks, bend right leg at the back about 90-degree angle, the other leg extended diagonally
forward.
8. Heels Sit
From kneeling position, sit on the heels of the feet, toes pointed. Hands on hips.
C. Kneeling Positions
1. Kneeling Position
Kneel on both knees, knees close together, body erect, hands on hips.
2. Stride Kneeling Position
Kneeling on both knees, with knees apart.
3. Half-Kneeling Position Right of Left
Kneeling on right, left in half-kneeling position in front. Hands on hips.
4. Kneeling Position One Leg Extended Sideward Position
Kneeling on one leg, the other extended sideward, forward or backward.

D. Lying Position
1. Back or Supine Lying Position
Lying on the back, the body us well extended, arms overhead, toes pointed.
2. Front or Prone Lying Position
Body is well extended and in front of the body in contact with the floor. Toes pointed, arms forward.
3. Side Lying Position
With the body well extended, the side of the body is in contact with the floor, one hand on the floor
overhead and the other hand bent close to chest palms on floor. Toes pointed.
4. Hook Lying Position
 In a back lying position, bend knees, with the feet close to buttocks, feet flat on the floor. Arms
overhead.
5. Tuck Lying Position
Lying on the back, pull the knees close to the forehead, hold shin of legs.

E. Arms Support Positions

1. Supine or Back Arm Support
From a long lying position, lift the body with straight arms support. Body, legs and toes well extended
and one straight line.
2. Prone or Front Arm Support
From a front lying position. Lift the body to front arms support; body, legs and toes well extended and in
one straight line.
3. Side Arm Support
The body is supported with the right or left arm; the body is well extended.

F. Four-Base Positions
1. Dog Stand Position
From a kneeling position, place the hands on the floor, elbows straight, toes pointed, the knees and
hands are the base of support.

2. Bridge Stand Position

From a hook sitting lift the trunk; legs and arms in right angle with the trunk.

G. Hand Position
1. Hands on Waist
Place hands on waist. Fingers pointing front thumbs pointing backward.
2. Hands on Chest
Palms facing down, thumbs touching the chest, elbows in line with the shoulders.
3. Hands on Shoulders
Bends arms from the elbow, finger tips touching the shoulders, elbow in line with the shoulders, rib cage
lifted.
4. Hands on Neck
 Bend arms from the elbows, place hands behind the neck, finger tips meeting each other, elbows in line
with the shoulders.
5. Hands on Hips
Place hands on hips, thumbs pointing back and fingers pointing front.

H. Arm Position
1. Arms Forward
Raise arms forward with palms facing each other. Hands in line with the shoulders, elbows slightly
extended.
2. Arms Sideward
Raise arms sideward, palms facing down, finger tips in line with the shoulder.
3. Arms Upward
Raise arms upward, palms facing each other, elbows touching the ears, the whole arm in line with the
body.

Test IV. IDENTIFICATION:

Directions: Identify what components of physical fitness being tested in the following health-
related and skilled-related physical fitness test activities. Choose only the letter of your answers in the following
components: S-Strength, A-Agility, P-Power, RT-Reaction Time,
C-Coordination, E-Endurance, F-Flexibility, S-Speed, and B-Balance.
1-15

PHYSICAL FITNESS COMPONENTS

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

Safety Issue and Concerns

Physical activity is essential for a healthy body and mind and although there are valid safety concerns, generally
better than harm comes from engaging in physical activity. Choosing an appropriate environment for one’s
preferred activity contributes to a high safety levels.
Cardiovascular risk
It is known that physical activity generally decreases the risk of certain diseases, including heart disease in
individuals, but cardiovascular problems such as a heart attack or arrhythmia are some of the risks that may
arise when taking part in physical activity. While some may feel that the majority of heart attacks happen to
individuals during exercise, approximately 90% of all heart attacks actually occur at rest and not while
exercising.
Joint and mobility risk
Joints of the body, including the knees and ankles, have to bear a lot of stress from movement, especially in
individuals who affected by obesity or overweight. The body weight of an individual, along with the activity
that they participate in, and the mechanical movement determines the load of force on a joint. 2 For example,
running has a greater impact on the joints than biking, and this effect is compounded by higher body weight.

Test V. MULTIPLE CHOICE:

Directions: Choose what type of body movements are the given in the examples of Locomotor and Axial. Select
A if the movements are belonging to Axial or Non-Locomotor and L if the movements are belonging to
Locomotor. 1-15

AXIAL MOVEMENT
Type of movement done by a part or several parts of the body in stationary place.
LOCOMOTOR MOVEMENT
Type of movement that brings the performer form one place to another.
BODY DIVISION
A major sections or segments of the body.
DIRECTION OF MOVEMENT
Directions of steps, can be indicated either in relation to the room or in relation to the body position.
MOVEMENT
The act or an instance of moving; a change in place or position.

AXIAL
 BENDING  TURNING
 LIFTING  FLEXING
 RAISING  SWING
 TWISTING
LOCOMOTOR
 WALKING  GALLOPING
 RUNNING  SKIPPING
 JUMING  LEAPING
 HOPPING

1. HEAD
2. NECK
3. UPPER EXTREMETIES
4. LOWER EXTREMETIES
5. WAIST
6. THIGH
7. HAMSTRING
8. UPPER BACK
9. KNEE
 10. FOOT

Test VI. MULTIPLE CHOICE:

Directions: Choose the letter of the keyword or phrase that best fits the statement about
Movements, and Aerobics.
1-10
AXIAL MOVEMENT
Type of movement done by a part or several parts of the body in stationary place.
LOCOMOTOR MOVEMENT
Type of movement that brings the performer form one place to another.
BODY DIVISION
A major sections or segments of the body.
DIRECTION OF MOVEMENT
Directions of steps, can be indicated either in relation to the room or in relation to the body position.
MOVEMENT
The act or an instance of moving; a change in place or position.

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

Aerobics is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength

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

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

4 Types of Dance Aerobics:

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

It is a particularly good workout for the core muscles, and it also tones and strengthens the arms and legs. It
doesn’t burn quite as many calories as other dance workouts -- about 300 an hour -- but it teaches you to engage
your core muscles and move fluidly. Its also fun and a great way to meet people and try something new.