Prelim Peo01

SOUTHERN LUZON STATE UNIVERSITY
PRELIM S.Y. 2021-2022

COLLEGE OF TEACHER EDUCATION
INSTITUTE OF HUMAN KINETICS PEO01 PHYSICAL FITNESS AND WELLNESS >>> 1
P
“Promotes an understanding of the centrality of movement in daily life, in
all its forms-from meeting functional requirements, providing opportunity
for social interaction, analyzing the influence of contexts to one’s well-
H
being, to acknowledging physical activity and sports participation
as significant cultural and health practices.”
(CHED MEMO No. 80 S. 2017)
Y
It stimulates significant
educational values and goals that develops character
individuality which are the following: striving to
S
achieve one’s personal best, social diversity, respect
for judgement and decisions, fairness and decency,
good health and companionship. The values are
I
strengthened in other curriculum areas and our
society itself. It provides opportunity for the students
to achieve
C
active and healthy lifestyle.
PEO01
The experiences of the students in
A the physical education setting is different

from other courses. Students are given
L
opportunities to learn by doing. They can
participate kinesthetically in activities,
move with their own style and techniques,
PHYSICAL FITNESS
work
with various types of equipment,
collaborate with group activities,
E
discuss deep personal
relevance and
meaning, and create
D
own choreography of dance
movement which will give them
opportunity to become creative and
U
innovative.
C
According to the CHED Memorandum No. 80 S.
2017 Article 1, physical education serves an important
part in producing graduates infuse with values
A
and discipline who are competent to learn
and strive throughout life. This course
empowers individual to lead active
T
and healthy lifestyle that
will continuously deliver
implications for their
I Course Description
personal health
and well- being.
O
N
This course will enable the students to discover their strength and wellness through diagnostic physical
fitness testing and appropriate conditioning exercises. It also includes follow- up study in gymnastics
such as basic position, free hand exercise, routines with the use of light apparatus and simple skills in
tumbling and stunts and performance self- testing activities.
PHYSICAL EDUCATION INSTRUCTORS:
JM. ABAYARI S. ABUSTAN J.JAVEN M.CAMPITA R.ROSALES

R.ROSALES
M. MAROTO RM. LOMA GJ.CASTILLO
R.ROSALES
PRELIM S.Y. 2021-2022
At the end of the lesson, you are expected to:
 Discuss and follow the rules and

regulations of the school
 Explain and value the vision,
LESSON:
1
mission and core values of the school
 Execute the SLSU March
Hail SLSU!
An educated individual possesses the core values which makes him/her a whole person.
A student is always guided and inspired by the vision-mission of the school. Thus, a truly
dedicated student practices explicitly and sincerely the positive values and good spirit
inculcated by the school.
CORE VALUES
GO- God- loving
MISSION S- Service oriented

VISION
L- Leadership by
Example
Southern Luzon State The university is committed
University as an to develop a sustained
S- Sustained Passion of
academic hub of culture of delivering quality
excellent curricular services and undertaking
Excellence
programs, continuous interdisciplinary
transdisciplinary innovations in instructor,
U- Undiminished
researches, and research and extension in
responsive extension the fields of agriculture,
Commitment to Peace
services that contributes science, engineering,
to knowledge production, technology, allied health
and Environment
social development, and and medicine, human
economic advancement security, business, and the
Advocacy.
of Quezon province and arts anchored to the
the CALABARZON development needs of
Region. Quezon province and the
CALABARZON Region
and national and global
development goals.

R.ROSALES
R.ROSALES
PRELIM S.Y. 2021-2022
SLSU MARCH
Lyrics & Music:

Ramuelito M. Babat
I
Building a better nation,
making our country grand.
Showing the way for one’s
dream,
serves as your guiding light.
That is my Alma Mater,
shaping your future bright.
Giving your inspiration,
making your dreams come true.
Chorus:
Hail SLSU! Beloved SLSU!
We live in your spirit,
our bodies and mind.
We sing our praise together.
To you my Alma Mater
Cheer up, we say —
Hep, hep, Hooray—SLSU
II
Fountain of truth and wisdom,
source of hope and strength.
Living to expectations,
striving for excellence.
That is my Alma Mater paving
the road so clear.
Makes you a better person,
brings out the best in you.
CHECK THIS OUT!

CHALLENGE YOUR YOURSELF
3. Record your performance (wearing white shirt,
1. Master the SLSU March tune, any jogging pants and rubber shoes)
lyrics and steps. 4. Save your video in MP4 format with a file name:
2. Perform the SLSU March SURNAME_FIRSTNAME_SLSUMARCH
(executing the steps while 5. Submit your Video Presentation to your google
singing) classroom.
Check the rubrics on the next page (p.4)

R.ROSALES
R.ROSALES
PRELIM S.Y. 2021-2022
RUBRICS FOR THE VIDEO PRESENTATION OF SLSU MARCH
PERFORMANCE LEVEL
CRITERIA
5 4 2
3 1 RATE
Excellent Very Needs
Satisfactory Poor
Satisfactory Improvement
1.Mastery of the
Almost showed Showed
movement Showed very
mastery of the average Showed little Performed
high level of
movement but mastery of mastery of the poorly the
mastery of the
some errors the movement steps
movement
were evident movement
2.Proper Execution Executed the
Showed movement Executed the
Executed the Executed the
excellent almost movement
movement with movement
performance accurately but with average
little accuracy incorrectly
some errors accuracy
were evident
3.Good Form Showed very Showed Failed to
Showed high Showed little
high level of average level show
level of balance level of balance
balance and of balance balance and
and poise in and poise in
poise in the and poise in poise in
performing the performing the
performing the performing performing
steps steps
steps the steps the steps
4.Enthusiasm Showed Failed to
Showed very Showed high Showed little
average perform the
high interest in interest in interest in
interest in steps
executing the executing the executing the
executing the enthusiastica
movements movements movements
movements -lly
Performance Level:
TOTAL
Equivalent Grade in Percentage:
AVERAGE
SCALE EQUIVALENCE AND INTERPRETATION
PERFORMANCE LEVEL EQUIVALENT

SCALE GRADE IN INTERPRETATION
PERCENTAGE
(%)
5 Excellent 95% - 100% You showed an Excellent Performance!
Congratulations! I’m proud of you.
4 Very Satisfactory 89% - 94% You did a very good performance although you
committed minimal errors.
Try to work on it. Keep it up!
3 Satisfactory 81% - 88% You did a good performance.
Try to exert more effort in getting a higher-grade next
performance. Good Luck!
2 Needs Improvements 75% - 80% Your grade though passing shows that you did not
exert so much effort.
Try to exert more effort in getting a higher-grade next
performance. Good Luck!
1 Poor 74% and below You got failing grade in this activity. I am sure this is
not what you are aiming for.
(Espeso, 2006)

R.ROSALES
R.ROSALES
PRELIM S.Y. 2021-2022
 Define Physical Education

 Discuss the objectives of Physical Education
 Identify the concepts of physical Education
LESSON:
2
 Value Physical Education for holistic
PHYSICAL
development
EDUCATION
Physical Education is mostly recognized as physical activity or game. In point of fact, game
is only a subset of the entire Physical Education Curriculum. In the 21st century technological
advancement, a successful Physical Education (PE) plays an important role in the physical growth and
development of students in fighting against the sedentary lifestyle brought by the pleasure of new
technology and devices. Through PE, students acquire the knowledge, skills, right attitudes and values
towards the pursuit of a lifelong physically active and healthy lifestyle. It also provides an avenue for
students to express themselves through movement and physical activity.
DEFINITION
 Physical Education came from the Latin word “physica,” which means “study of nature”; “pertaining
to matter” (1590); “having to do with the body, corporeal” (1780); “characterized by bodily attributes
or activities” (1970). Physical education was first recorded in 1838 and abbreviated as phys ed in 1955.
(Etymonline.com)
 Dr. Carmen Tabije Andin (1978) defined Physical Education as an integral part of the educational program
designed to promote the optimum development of an individual physically, mentally, socially
and emotionally through total body movement in the performance of properly selected physical activities.
 Physical Education program is designed such that all students are given the opportunity to participate
in a variety of physical activities such as sports and games and acquire the concepts and skills that will enable
them to participate in these sports and games both for leisure and competition.
In addition, PE provides a natural platform and valuable opportunities to develop self-management skills,
social and co-operative skills, and build character. It serves to complement other educational areas
in promoting the desired outcomes of education. In particular, PE helps to cultivate healthy habits, teamwork,
resilience, and high self-esteem.

R.ROSALES
R.ROSALES
PRELIM S.Y. 2021-2022
OBJECTIVES
 The Roman poet Juvenal likely did not have physical education objectives in
mind when he wrote the line "a sound mind in a sound body." But in true poetic fashion that one
line sums up the spectrum of goals and objectives for physical education.
 Physical education is a course taken seriously in many countries all over the world, where lack of vital subject
may expose kids to the early consequences of an unhealthy lifestyle, among other problems. Let's take a closer
look at the objectives of physical education, and how schools need to inculcate its importance in one's life.
 The objectives of physical education are focused on the acquisition of those skills through the following aspects
of development: a) physical; b) mental; c) emotional; d) social; and e) spiritual and moral. (Dimapilis, 2009)
MENTAL SOCIAL
DEVELOPMENT DEVELOPMENT
Through physical education activities, Physical Education activities provide
learners acquire knowledge and opportunities for self-expression and
understanding of rules and strategies emotional mastery. People who have
of the games, techniques in sports and more positive balance of feelings
dance instructions. Varied activities in which increases and develops self-
physical education help students develop confidence, self-reliance and self-
their ability to analyze body movements, control. Positive character traits like
skills and game situations. courage and discipline are most
PHYSICAL likely to become part of an
DEVELOPMENT individual’s life.
EMOTIONAL
Focus on the attainment and SPIRITUAL
development of physical skills DEVELOPMENT
DEVELOPMENT
which can increase one’s capability
Physical Education activities provide Physical education activities provide
to enjoy lifetime recreational
opportunities for self-expression and the development of inner-self and
pursuits. This is attained through
emotional mastery. People who have more soul. Experiencing these activities
regular exercises and participation
positive balance of feelings which increases help students discover a personal
in varied activities. Regular
and develops self-confidence, self-reliance meaning and purpose in life.
physical activity and good physical
and self-control. Positive character traits These also lead to the appreciation
fitness help enhance the quality
like courage and discipline are most likely of what is good and beautiful.
of life in many ways.
to become part of an individual’s life.

R.ROSALES
R.ROSALES
PRELIM S.Y. 2021-2022
Mandates to Physical Education Program

1987 Constitution of the Republic of the Philippines
Article XIV – Education, Sciences and Technology, Arts, Culture
and Sports
Sec. 1. – The state shall protect and promote right of all citizens
to quality education at all levels and shall take appropriate steps to
make such education accessible to all.
Sec. 19 – (1) The State shall promote physical education and encourage
sports programs, league competitions, and amateur sports, including
training for international competitions, to foster self-discipline,
teamwork and excellence for the development of a healthy and alert
citizenry. (2) All educational institutions shall undertake regular sports
activities throughout the country in cooperation with athletic club and
other sector.
Service Physical Education Curriculum in College

The Service Physical Education course in college refers to the four
subjects required from freshmen and sophomores in the first four
semesters as stipulated in the DECS Order No. 58, series of 1990.
Physical Education 001: Physical Fitness

The course deals with the five most important health-related components of physical fitness namely:
body composition, cardio-respiratory endurance, flexibility, muscular strength and muscular endurance.
Discussions on weight management and stress management are also included in the Wellness part of the course.
Major activities are Physical Fitness Tests, aerobic dancing and weight training. Selected activities will provide
knowledge, skills, and attitudes necessary to enjoy and sustain a physically active and healthy lifestyle.
Physical Education 002: Rhythmic Activities

This course is a study on the basic movement and rhythmic skills
in learning and creating simple dances, basic dance steps and terms
needed in the correct interpretation and performance of Ballroom Dance
and Phil. Folk Dance.
Physical Education 003: Individual/ Dual Sports and Games

PE003 is a study of Individual and Dual games exemplified by
rules of different events in International games as well as in Olympics. It
also includes the best possible demonstration of the skills to be learned
and continually assist the students in practice using techniques and
strategies in the execution of the form of play
for their improvement.
Physical Education 004: Team Sports and Games

Physical education is intended to strengthen the student’s
knowledge of the rules, principles and basic concepts of the
different team sports and games and its nature.

R.ROSALES
R.ROSALES
PRELIM S.Y. 2021-2022
“Intelligence and skill can only function at the peak of their capacity
when then body is healthy and strong” -John F. Kenedy
CHALLENGE YOUR MIND
Direction: Analyze and respond to each question.
1. What is your own concept of physical education?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
2. Which is better in relation to a healthy lifestyle, modern technology or manual labor?

Justify your answer.
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
3. Why is Physical Education essential for individual holistic development?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
4. How will you justify the relevance of physical education courses in the tertiary level?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

R.ROSALES
R.ROSALES
PRELIM S.Y. 2021-2022
 Define Physical Fitness

 Recognize the benefits of Physical Fitness
 Identify the differences of Physical Fitness
LESSON: Components.
3
 Imply the importance of Fitness Testing
PHYSICAL
FITNESS
Physical fitness refers to the ability of the body systems to work together efficiently
to be healthy and perform activities in daily living. It means being efficient is doing daily activities
with least effort. A physically fit individual can be able to perform school works, accomplish home
responsibilities, and enjoy sports and other leisure activities in due time. He/ She can respond
effectively to normal life situations such as raking leaves at home, stocking shelves at a part-time job,
and marching in the band at school. Likewise, a person who is physically fit can also respond
to emergency situations through performing first aid with conviction. Engaging to different physical
activities will definitely help a person to become physically fit.
Benefits of Lifelong Participation in Physical Activity (Quinn et.al, 2011)

1. Increase strength and endurance
2. Build healthy bones and muscles
3. Control Weight
4. Reduce Anxiety and Stress
5. Increase Self- Esteem
6. Improve blood pressure and cholesterol levels
PHYSICAL FITNESS COMPONENTS
Health-related and skill-related components are not mutually

exclusive, but the Physical Best program primarily focuses on
the health-related components of fitness (Quinn et. al., 2011).
HEALTH-RELATED FITNESS SKILL-RELATED FITNESS
A measure of a person’s ability to perform physical Often go hand in hand with certain physical activities
activities that require endurance, strength, or flexibility. and are necessary for a person to accomplish or enhance
It is the basis from which to measure a skill or task. An individual can still achieve and
general well- being. maintain a healthy lifestyle and lifelong participation in
(Quinn et. al., 2011). physical activity without possessing a high degree of
skill-related components. (Quinn et. al., 2011).

R.ROSALES
R.ROSALES
PRELIM S.Y. 2021-2022
HEALTH-REALTED FITNESS
Cardiovascular Muscular Muscular Flexibility Body

Endurance Strength Endurance Composition
the maximal force that can be

applied against a resistance. The measure of free
It could be measured by the movement in a person’s
largest weight a person could joints. This is especially
lift or the largest body they important in gymnastics.
could push or pull. Example: Sit and Reach
Example: Push ups
Referred to as aerobic fitness, Differs from muscular Usually measured

and is a measure of the athlete’s strength in that it is a measure by the percentage body
ability to continue with exercise of a person’s ability to fat a person carries.
which places demands on the repeatedly apply maximal Example: Underwater
circulatory and respiratory force. weighing & bioelectrical
system over a prolonged period Example: A series of push- impedance
of time. ups, over a period of time.
Example: Activities such as
running, walking, cycling and
swimming.
SKILL-RELATED FITNESS
Agility Speed Reaction Coordination

Balance
Time
Ballance
A measure of the ability to move
all or part of the body as quickly
as possible.
The ability to maintain The ability to contract
Example: A basketball player
equilibrium when muscles with speed and
making a fast- break, a football
stationary or moving. force in one explosive act.
player running the defense to
Example: In- line Example: An outside hitter
receive a pass.
Skating receiving a toss then doing a
spike, a badminton player
The ability to rapidly and
doing a smash
accurately change the direction of
the body at speed. It necessitates a
combination of speed, balance, The ability to respond
to a stimuli quickly. The ability to carry out a series of
power and coordination. movements or motor tasks
Example: Changing directions in Example: Stealing a
base in baseball smoothly & efficiently
hitting the tennis ball. Example: Dribbling the ball

R.ROSALES
R.ROSALES
PRELIM S.Y. 2021-2022
Fitness Testing
It is also known as Fitness Assessment which
composed of series of physical activities that can help
evaluate the health and physical status. It is a great way
to monitor and assess students’ ability as it relates to
aerobic fitness, strength, and flexibility. It can also help
students understand how healthy they are and learn to
set goals to improve their health-related fitness.
HOW CAN FITNESS TESTING HELP YOU?

1. Evaluation of a performer’s strengths and weaknesses, relative to the demands of their sport.
2. Aiding the prescription of suitable training loads.
3. Monitoring the effectiveness of training.
4. Providing short-term fitness goals.
WHAT MAKES A GOOD FITNESS TEST?

To provide useful information, fitness tests must fulfil certain criteria, which if not achieved could
produce misleading information with undesirable consequences. Therefore fitness testing must be:
 Sport specific/applicable- the fitness testing must be related to the sport/ physical activity that
the person is usually doing.
 Valid- the result of the fitness test must have a record of facts. It should be reasonable according
to the situation of the person who undergo with fitness testing.
 Reliable- results should be consistently true and almost the same based on the scores of trials.
 Accurate- it must be capable of reaching the intended target based on the skills of the person
under physical fitness test.
 Sufficiently sensitive to detect changes in fitness.
Administering meaningful fitness tests
As indicated previously, a test must have good reliability in order to produce meaningful
results. To maximize its reliability, as many variables as possible must be standardized. Factors
which can affect the results of a test are:
 Environment,
 Test protocol,
 Motivation of the performer,
 Pre-test physical state and
 Familiarization with the test itself.

R.ROSALES
R.ROSALES
PRELIM S.Y. 2021-2022
“Intelligence and skill can only function at the peak of their capacity
when then body is healthy and strong” -John F. Kenedy
CHALLENGE YOUR MIND
Direction: Give situations/ scenario that the following health- related component is observed.
Health- Related
No. Answer
Component
Cardiovascular
1
Endurance
2 Muscular Strength
Muscular Endurance
3
Flexibility
4
Body Composition
5

R.ROSALES
R.ROSALES
PRELIM S.Y. 2021-2022
CHALLENGE YOUR MIND
Direction: Give situations/ scenario that the following skill- related component is observed
No. Skill- Related Component Answer
1 Agility
2 Coordination
3 Reaction Time
4 Balance
5 Speed
6 Power

R.ROSALES
R.ROSALES
PRELIM S.Y. 2021-2022
 Identify the guidelines and Procedures

for Physical Fitness Test
 Perform Dynamic Warm- Up or
LESSON:
4
Conditioning Exercise
EXERCISE
SAFETY
When people begin a new exercise program, they often push their bodies too far and
put themselves at risk for injury. The common notion that exercise must be really hard or
painful to be beneficial is simply wrong. Moderation is the key to safe exercise. Safe exercise
programs start slowly and gradually build up in intensity, frequency, and duration.
Exercise Safety
Regular physical activity is vital for good health. While there is a risk of injury with any type of physical
activity, the benefits of staying active far outweigh the risks. You can reduce your risk of exercise injury
by following these recommendations:
Take care and listen to your body

1 Injuries are more likely if you ignore your body’s signals of fatigue, discomfort and pain.
Stop exercising immediately

2 If you experience any of the following symptoms, stop exercising and seek medical help:
• Feel discomfort or pain
• Have chest pain or other pain that could indicate a heart attack, including pain in the neck
and jaw, pain travelling down the arm or pain between the shoulder blades
• Experience extreme breathlessness
• Develop a rapid or irregular heartbeat during exercise
• Joint pain persisting after more than three days of rest
Take it easy if you are sick or injured
3 When you come down with a cold or other illness your body needs all of its resources to combat
the infection and heal. This is also true when recovering from an injury or surgery.
Adding exercise to the stress of illness puts extra strain on your body's energy reserves and
immune system. Wait until you are fully recovered before resuming regular exercise.
When you do resume, take into account your period of inactivity and avoid vigorous workouts
until your body is back into the routine.

R.ROSALES
R.ROSALES
PRELIM S.Y. 2021-2022
Learn how to avoid repetitive stress injuries

Repeated stress can result in microscopic tears within the muscles as well as inflammation
4 of tendons and joint surfaces. This damage usually announces itself by way of joint swelling
and/or pain in the knees, feet, shoulders, or other joints.
Drinking lots of water

You can lose around one and a half liters of fluid for every hour of exercise. One of the first
5 symptoms of dehydration is fatigue, which causes a significant drop in sporting performance.
It may also make you susceptible to cramps, heat stress and heat stroke. Suggestions include:
• Avoid starting exercise dehydrated. Drink plenty of fluids for several hours prior to exercise.
• If you are well hydrated you should be able to pass a good volume of clear urine in the hour
before exercise.
• Drink at least 500ml (2 cups) an hour before exercise.
• Drink at least 150ml every 15 minutes during exercise.
• During exercise take advantage of all breaks in play to drink up.
• After exercise drink liberally to ensure you are fully re-hydrated.
Cool Down
6 Make cooling down the final phase of your
exercise routine. It should take twice as long
5 as your warm up. Slow your motions and
lessen the intensity of your movements for at
least 10 minutes before you stop completely.
This phase of a safe exercise program should
conclude when your skin is dry and you have
cooled down.
Rest
7 Schedule regular days off from exercise and
rest when tired. Fatigue and pain are good
reasons to not exercise.
Stay fit, stay active, stay at home

8 https://theconversation.com/how-to-stay-fit-and-active-at-
home-during-the-coronavirus-self-isolation-134044
https://www.aljazeera.com/news/2020/03/coronavirus-
emergency-kit-preparation-symptoms-tips-
200314103304717.html

R.ROSALES
R.ROSALES
PRELIM S.Y. 2021-2022
Dynamic Warm-up or Conditioning Exercise https://www.youtube.com/watch?v=UMLF5H9W8uE
The purpose of a dynamic warm-up is to incorporate active movement prior to a run in order to prepare
your body for the demands of running, to increase blood circulation to your glutes, quads, hamstrings,
and core, to stimulate the nervous system, to improve balance and coordination, and to improve
muscular flexibility and joint mobility.
1. Head Turns 2. Head Tilt

( look left, look right; repeat 5 times) (ear to left shoulder, ear to right shoulder;
keep shoulders down and neck relaxed,
repeat 5 times)
3. Chin Up & Down

(shoulders relaxed, drop chin to chest,
then lift chin to ceiling, repeat 5 times)
5. Arm Circles:
(arms stretched out wide;
small & big circles, forward and
backward)
4. Shoulder Rolls
(roll the shoulders backwards 10 times;
roll the shoulders forward 10 times)
6. Elbows In & Out

(hands on shoulders, neck relaxed; push
elbows out to stretch the chest, bring elbows 7. Side Bends
in to stretch the back; repeat 5 times) (Stand tall, hands on hips; bend at the waist –
front, side, back, side and then reverse direction)

R.ROSALES
R.ROSALES
PRELIM S.Y. 2021-2022
8. Knee Kicks 9. Side Leg Lifts

(Stand tall, right knee up and extend the leg; (stand tall, straight leg, lift right leg out to the
repeat 10 times then switch to other leg) side; repeat 10 times and switch to the left leg)
11. Point, Flex & Circles:

(right leg out in front, point toes, and then flex
10. Leg Swings: foot, repeat 10 times, rotate the ankle clockwise
(stand tall, bend right leg, heel in, swing leg 10 times then counterclockwise 10 times; switch
forward and back, repeat 10 times, and switch legs and repeat)
legs (small movements)
For each of the following activities, perform 10-20 reps. The dynamic warm-up should take 5-10 minutes
to complete.
1. High Knees:
Stand tall and flex your hip to bring your knee up to your chest.
This can be done in one place
or you can perform a walking march.
2. High Kicks:
Stand tall and kick your right leg up towards your extended left arm.
Next kick your left leg towards your right extended arm.
Try to keep your knees straight and your posture tall.
This can be done in place or as you walk forward.
3. Lunge Walk:
Step forward with your right leg
and bend your knee into a lunge position.
Bring your left leg forward so it ends up next to your right leg.
Repeat with the left leg. Make sure you keep your body tall
and do not let the knee on the lunging leg move past your toes.

R.ROSALES
R.ROSALES
PRELIM S.Y. 2021-2022
4. Hip Swings (Front to Back)

Stand on one leg. Swing the other leg forward
and backwards while keeping your knee straight.
Keep your body tall.
5. Hip Swings (Side to Side)

Stand on one leg. Swing the other leg in front of you
and then out to the side. Keep your body tall.
6. Runners
Stand on a slightly bent leg. Bring the opposite knee
towards your chest and then extend the leg behind
you. You can either maintain your balance the entire
time, or tap your toe to the ground behind you. Swing
your opposite arm up as you swing your leg up
in order to mimic a sprint arm drive.
7. Carioca
Perform a side step motion bringing your leg
in front of you and then behind you.
Switch directions.
8. Side Shuffle: Start with your knees slightly

flexed. Side step one direction and then switch
directions. Keep your upper body upright.
9. Butt Kicks 10. Skips

Flex your knee and bring your heel towards your bottom. Perform a skipping motion as you drive your knee
Repeat on your other leg. upwards at the same time you drive your opposite
This can be done in one place or while moving. arm upwards.
Keep your upper body upright.

R.ROSALES
R.ROSALES
PRELIM S.Y. 2021-2022
“Let’s manage safety recognizing how humans are and stop managing
safety the way we wish humans were.” – Alan Quilley
CHALLENGE YOUR MIND
Direction: Answer the following questions based from your experience(s) in the course.
1. Why it is important to consider safety precautions and procedures in performing exercise?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
2. What is the importance of warm up and cool down as an exercise?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
3. Did you find exercising difficult? Why?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
4. Give at least 5 exercise routines that you are performing at home during this pandemic.
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

R.ROSALES
R.ROSALES
PRELIM S.Y. 2021-2022
 Discuss the Stress Assessment and

Management Skills
 Understand the importance of mind and
LESSON: body connection in the manifestation of
5
STRESS ASSESSMENT
emotions and disease.
 Identify the major sources of stress in life.
AND MANAGEMENT
SKILLS
The world is unpredictable as it is right now. What we planned to happen might change
from time to time that’s why most of the people are working under pressure. We always
encounter stress in our daily lives because we continue aiming of what we want to have or
happen. As a result, stress has become most common problem and hinders our ability to stay
well. Stressor is the main problem of stress which causes strain or tension to an individual.
Three Stages of Stress Adaptation
1. Alarm Reaction- immediate response to a stressor. The body cope with the stress
as the stressor subsides while the body and mind return to its normal reaction.
2. Resistance- if the stressor continue strain the person under pressure, the body will activate
its resistance control as it will cope effectively and meet the challenges.
3. Exhaustion/ Recovery- if it happens that the stress is intolerable, the body will continue
to resist. The body then loses its ability to cope and enter recovery stage. If chronic stress
persists during exhaustion stage, it will lead possible to damage body system and lead
to disease.
Time Management
A very useful especially when you are studying. You need to manage your
time to perform all the tasks according to its due time. Using planners/ schedule
calendar will be able to guide you to know what to prioritize first and last.
Sometimes, as a person under pressure we barely forget something that we need
to give our time. We mostly pay our attentions to our pleasures than needs that
is why it may result to cramming and stress.

R.ROSALES
R.ROSALES
PRELIM S.Y. 2021-2022
Five Steps to Time Management
1. Find the time killers.

Record all your activities even half-hour intervals. This is where you will see how many
hours you wasted your time spending on your phone, browsing social media, and etc.
2. Set long- range and Short Range Goals.
Setting your goals needs to answer these questions: “What do I want out of life?”;
“Where do I want to be 10 years from now, next year, next week?”.
3. Identify your immediate goals and prioritize them for today and this week/ right away.
4. Use a daily planner to help you organize and simplify your day.
5. Conduct nightly audits.
1. Delegate
Ask for someone who can help you do other things especially when
you need to prioritize something first.
2. Say “No”
Learn to say no to some activities that keep you from getting you top
priorities done. It is okay to say “no” sometimes especially when you
have deadlines.
3. Protect against boredom
Knowing our priorities and its good results will help us inspired to
Time Management Tips
do our tasks.
4. Plan ahead for disruptions.
Things can change from time to time so you need to know how to
cope with disruptions by prioritizing what you need to do.
5. Get it done
Select one task at a time. Try to finish what you need to be done in
due time.
6. Eliminate distractions.
Try to avoid doing your task in front of television, radio, internet,
games, and anything that gets your attention.
7. Plan time for you.
Sometimes we forget our “ME- time”. It can help us be
inspired to do our tasks from time to time. Schedule time where you
can freely do what you want to do to lessen all the pressure and
stress you have.
8. Reward yourself.
We often overlook the importance of rewarding ourselves
from a finish task. It is good that we give ourselves a reward that will
satisfy our tired mind and body. A simple walk, eat foods, shopping
or watching movies will definitely relax your mind from all the work
you’ve done.
9. Pray
Ask God, our heavenly Father wisdom and guidance in your
everyday tasks in the Name of Jesus Christ, our Lord and Savior.
So do not fear, for I am with you;

do not be dismayed, for I am your God.
I will strengthen you and help you;
I will uphold you with my righteous right hand.
Isaiah 41:10

R.ROSALES
R.ROSALES
PRELIM S.Y. 2021-2022
Reference: https://www.google.com/imgres?imgurl=https%3A%2F%2Fcontent.thriveglobal.com%2Fwpcontent%2Fuploads%2F2019%2F08%2Fstress-managment-in-your-life.jpg&imgrefurl=https%3A%2F%2Fthriveglobal.com%2Fstories%2Fsimple-yet-efficient-stress-management-
tips%2F&tbnid=gX3TfnJOcMlRhM&vet=12ahUKEwix7CckaHrAhUMbJQKHTwpCJoQMygAegUIARCpAQ..i&docid=Wsg8rVt0JB8YDM&w=1000&h=700&q=stress%20management&hl=fil&ved=2ahUKEwix-
7CckaHrAhUMbJQKHTwpCJoQMygAegUIARCpAQ#h=700&imgdii=1Isu0QKILffUJM&vet=12ahUKEwix7CckaHrAhUMbJQKHTwpCJoQMygAegUIARCpAQ..i&w=1000
Reference: https://www.google.com/imgres?imgurl=https%3A%2F%2Fcontent.thriveglobal.com%2Fwpcontent%2Fuploads%2F2019%2F08%2Fstress-managment-in-your-life.jpg&imgrefurl=https%3A%2F%2Fthriveglobal.com%2Fstories%2Fsimple-yet-efficient-stress-
managementtips%2F&tbnid=gX3TfnJOcMlRhM&vet=12ahUKEwix7CckaHrAhUMbJQKHTwpCJoQMygAegUIARCpAQ..i&docid=Wsg8rVt0JB8YDM&w=1000&h=700&q=stress%20management&hl=fil&ved=2ahUKEwix7CckaHrAhUMbJQKHTwpCJoQMygAegUIARCpAQ

R.ROSALES
R.ROSALES
PRELIM S.Y. 2021-2022

R.ROSALES
R.ROSALES
PRELIM S.Y. 2021-2022
MANAGE YOUR STRESS!
Write down your Eustress

Write down your Distress (Positive Stress)
(Negative Stress)
ESSAY:
1. How do you cope up with stress?
2. What do you think are the reasons why most of the teenager’s experience stress? (Give 3 reasons)
3. How do you manage your time as a college student?

R.ROSALES
R.ROSALES
PRELIM S.Y. 2021-2022
CHALLENGE YOUR YOURSELF
Evaluate your accomplishments in a day or a week.

Try to reflect and assess what you need to improve and prioritize more or less.
Instructions:
 Create a planner of your schedule for the examination week.
 Write all your priorities/ schedule of activities.
 Make your own format and be creative.
 Put it in a long bond paper (You can use the back of this paper).
Excellent Very Good Good Fair Poor

Criteria
(9-10pts) (7-8pts) (5-6pts) (3-4pts) (1-2pts)
Originality
Creativity
Layout and
Design
Content
Concept
TOTAL

R.ROSALES
R.ROSALES
PRELIM S.Y. 2021-2022
References …
• Bird S. et. al, (2008). Kent Sports Development Unit Sports Sheet. University of Kent.
p.1-5
• Cheng, J.(2019). Training and Evaluation of Human Cardiorespiratory
Endurance Based on a Fuzzy Algorithm. p. 1
• Fimrite, Ron (1996-07-25). "Practice made her perfect".
sportsillustrated.cnn.com.
• Gittoes, M. J., & Irin, G. (2012). Biomechanical approaches to understanding the
potentially injurious demands of gymnastic-style impact landings. Sports Medicine A
Rehabilitation Therapy Technology. P1-9.
• Hoeger, W. et. al, (2012). Principles and Labs for Fitness and Wellness. Cengage
Learnings. 1-37, p. 347- 359
• Quinn S. et. al, (2011). Physical Education for Lifelong Fitness Third Edition. Library
of Congress Cataloging- in- Publication. p. 3-11.
• Smiley, L. (2012). Guidelines for Group Aerobic Dance/ Gym Dance Routines. p2-4.
• WAG Code of Points 2009–2012" (PDF). FIG. p. 14. Retrieved 2009-10-02.
• Yeow, C., Lee, P., & Goh, J. (2009). Effect of landing height on frontal plane
kinematics, kinetics and energy dissipation at lower extremity joints. Journal of

R.ROSALES
R.ROSALES

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SOUTHERN LUZON STATE UNIVERSITY

PRELIM S.Y. 2021-2022

A the physical education setting is different

PHYSICAL EDUCATION INSTRUCTORS:

JM. ABAYARI S. ABUSTAN J.JAVEN M.CAMPITA R.ROSALES

At the end of the lesson, you are expected to:

 Discuss and follow the rules and

GO- God- loving

MISSION S- Service oriented

JM. ABAYARI S. ABUSTAN J.JAVEN M.CAMPITA R.ROSALES

Lyrics & Music:

CHECK THIS OUT!

Check the rubrics on the next page (p.4)

PHYSICAL EDUCATION INSTRUCTORS:

JM. ABAYARI S. ABUSTAN J.JAVEN M.CAMPITA R.ROSALES

RUBRICS FOR THE VIDEO PRESENTATION OF SLSU MARCH

SCALE EQUIVALENCE AND INTERPRETATION

PERFORMANCE LEVEL EQUIVALENT

PHYSICAL EDUCATION INSTRUCTORS:

JM. ABAYARI S. ABUSTAN J.JAVEN M.CAMPITA R.ROSALES

At the end of the lesson, you are expected to:

 Define Physical Education

PHYSICAL EDUCATION INSTRUCTORS:

JM. ABAYARI S. ABUSTAN J.JAVEN M.CAMPITA R.ROSALES

PHYSICAL EDUCATION INSTRUCTORS:

JM. ABAYARI S. ABUSTAN J.JAVEN M.CAMPITA R.ROSALES

Mandates to Physical Education Program

Service Physical Education Curriculum in College

Physical Education 001: Physical Fitness

Physical Education 002: Rhythmic Activities

Physical Education 003: Individual/ Dual Sports and Games

Physical Education 004: Team Sports and Games

PHYSICAL EDUCATION INSTRUCTORS:

JM. ABAYARI S. ABUSTAN J.JAVEN M.CAMPITA R.ROSALES

Direction: Analyze and respond to each question.

1. What is your own concept of physical education?

2. Which is better in relation to a healthy lifestyle, modern technology or manual labor?

PHYSICAL EDUCATION INSTRUCTORS:

JM. ABAYARI S. ABUSTAN J.JAVEN M.CAMPITA R.ROSALES

 Define Physical Fitness

Benefits of Lifelong Participation in Physical Activity (Quinn et.al, 2011)

PHYSICAL FITNESS COMPONENTS

Health-related and skill-related components are not mutually

HEALTH-RELATED FITNESS SKILL-RELATED FITNESS

PHYSICAL EDUCATION INSTRUCTORS:

JM. ABAYARI S. ABUSTAN J.JAVEN M.CAMPITA R.ROSALES

Cardiovascular Muscular Muscular Flexibility Body

the maximal force that can be

Referred to as aerobic fitness, Differs from muscular Usually measured

Agility Speed Reaction Coordination

PHYSICAL EDUCATION INSTRUCTORS:

JM. ABAYARI S. ABUSTAN J.JAVEN M.CAMPITA R.ROSALES

HOW CAN FITNESS TESTING HELP YOU?

WHAT MAKES A GOOD FITNESS TEST?

Administering meaningful fitness tests

PHYSICAL EDUCATION INSTRUCTORS:

JM. ABAYARI S. ABUSTAN J.JAVEN M.CAMPITA R.ROSALES

PHYSICAL EDUCATION INSTRUCTORS:

JM. ABAYARI S. ABUSTAN J.JAVEN M.CAMPITA R.ROSALES