PE 101 Manual

Property of Batangas State University – The National Engineering University (Physical Education) © 2022
UNIT 1
REVIEW ON THE FOUNDATIONS OF PHYSICAL EDUCATION
Unit Objectives:
At the end of this unit students must able to:
 identify the legal bases of physical education.
 determine the objectives and purpose of physical education.
 explain the concept, components and benefits of physical fitness.
 perform the physical fitness test safely.
Introduction
Physical Education is a vital part of the total education of all individuals

throughout their academic journey. Physical education renders meaningful
learning experiences which help in the enhancements of every student's
academic performance, mental alertness, readiness, and enthusiasm for
learning.
The Legal Bases of Physical Education

As human beings, our human body consists of muscles used for muscular
mobility and will therefore, require an environment that allows for continuous
bodily movement. Basically, the human body needs not only food, but also
physical activities for maximum functionality. While it is true that health is
measured in terms of different aspects other than the physical dimension,
physical educators reiterate that physical wellness precedes sound body and
mind. This has become the core principle of Physical Education and is constantly
instilled among the students.
The International Charter of Physical Education and Sport UNESCO (United

Nations Educations, Scientific and Cultural Organization) states that the
practice of physical education and sports is a basic right for all. The right to
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improve people's physical, intellectual and moral prowess through physical

education and sport must be ensured within the educational system and in other
aspects of social life. To do this, a legal framework is drafted relative to the
inclusion of physical education within the school curricula.
Article I, International Charter of Physical Education and Sports, UNESCO Paris,

1978 and Recommendation International Disciplinary Regional Meeting Experts
on Physical Education, UNESCO, Brisbane, 1982:
“The practice of physical education and sports is a fundamental right of all...”
“And this right should not be treated a different in principle from the right
adequate food, shelter, medical care.”
Article XIV, Section 19, 1987 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 educations institutions shall undertake regular sports activities throughout

the country and in cooperation with athletic clubs and other sectors.
Based on these legal premises, physical education provides students avenues

to practice motor skills for games such as basketball, volleyball, tennis and
swimming, among others. Sport is an inherent part of a person’s life. Aside from
the enhancement of various physical skills, sports also contribute to the
development of an optimistic mind or positive thinking, which is essential for a
person to endure difficulties. Through sports, people are afforded an opportunity
to release excessive energy in a healthy process, thus, overcoming stress or
depression.
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Furthermore, Physical Education is necessary to meet the constantly changing

lifestyle of people and diminish people's over-dependence on technology for
perceived relaxation out of engaging into online leisure activities. Most people
have relied on technology that they have forgotten what it was like to be
physically active. Through physical education, students may realize the
significance and benefits of being physically fit, encouraging them to enjoy living
a healthier lifestyle through active physical engagement.
General Objectives of Physical Education:

 To develop the movement potentials of each individual to an optimum
level.  To develop a basic understanding and appreciation of human
movement.  To develop and maintain the optimal physical fitness and
productivity of the individual.
 To develop skills, knowledge and attitudes active participation engagement
in varied fitness activities.
The Specific Objectives of Physical Education:

 Physical Development. Through the carefully selected physical activities
an individual who participates actively will develop and maintain good
healthy and optimum level of physical fitness.
 Social Development. Physical education provides more than just exercise
for students. Students learn communication skills and how to collaborate
together as a group.
 Emotional Development. Through physical education activities the
students gradually learn to manage their selves and acts wisely with
courage when exposed in stressful and emotional situations.
 Mental Development. Through physical education activities the learners
acquire knowledge and understanding of rules and strategies of the
games, sports and dance instructions. Varied activities in physical
education help the student’s development their ability to analyze body
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movements, skills and game situations.  Spiritual Development.

Integrated efforts by health and physical education programs can highlight
the importance of spiritual concepts like critical awareness, contemplation,
purposeful living, nature, acceptance, transparency, awareness, tolerance,
resiliency, experience, community, and the critical role of the body, mind,
and spirit to holistic health.
The Purpose of Physical Education:

 To involve the learner in a wide range of movement, knowledge and
skillbuilding experiences.
 To contribute to the learner’s growing value system and his/her
development of responsible attitude and behavior essential to a healthy
lifestyle.
 To promote understanding of and appreciation for the differences among
people in physical activity settings.
 To develop the habit of regularly participating in physical activity as part of
health-enhancing personal fitness plan.
 To expand options for wise use of leisure time.
ASSESSMENT
Directions: Watch attentively the TED Talks Presentation of William

Simon
Jr. on “Why is Physical Education a Student’s Most Important
Subject?”. A video link will be sent online. Answer the following questions
and write your answers on a Yellow Paper.
1. Why is Physical Education an Important Subject?

2. In your own perspective, how can Physical Education help you
personally and eventually in your future career?
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3. What significant learning did you get after watching the presentation of
Mr. William Simon, Jr.?
PHYSICAL FITNESS
Objectives
After studying this module, you should be able to:

 identify the concept of fitness
 list and describe the components of physical fitness
 differentiate the categories of physical fitness
 explain the benefits of physical fitness
Introduction
The main goal of physical education is to develop an individual's ideal level of

fitness because having an ideal level fitness makes an individual productive.
More so, being productive means completing daily activities satisfactorily with the
minimum exerted effort. A fit person can perform schoolwork, meet home
responsibilities, and still have enough energy to enjoy sport and other leisure
activities. A fit person 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.
Concept of Physical Fitness

Being physically fit equates to having the endurance and strength to carryout
daily activities without undue stress and still possess sufficient energy to join
leisure activities and be able to face unexpected emergencies. When you are
physically fit, your lungs, heart, and muscles are strong and your body is flexible
and firm. Your body fat percentage and weight are also within the standard
range.
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Components of Physical Fitness:

There are ten recognized general physical skills, and they are all practiced
regularly with Cross Fit. You are as fit as your competency in each of these ten
skills.
1. Cardiovascular / respiratory endurance – The ability of body systems to

gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize
energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to

apply force.
4. Flexibility – The ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to

apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination – The ability to combine several distinct movement patterns into

a singular distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to
another.
9. Balance – The ability to control the placement of the body’s center of gravity in
relation to its support base.
10. Accuracy – The ability to control movement in a given direction or at a

given intensity.
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Categories of Physical Fitness:

A. HEALTH-RELATED PHYSICAL FITNESS
Health-related physical fitness consists of components of physical fitness that

have a relationship with good health. The components are commonly defined as:
1. CARDIO-RESPIRATORY ENDURANCE
Definition: The ability of your heart, blood vessels, lungs, and blood to deliver
oxygen and nutrients to all of your body's cells while you are being physically
active. To improve your cardio-respiratory endurance, try activities that keep your
heart rate elevated at a safe level for a sustained length of time such as walking,
swimming, or bicycling.
2. MUSCULAR STRENGTH
Definition: It is the amount of force that a muscle can apply in a given

contraction. The key to making your muscles stronger is working them against
resistance, whether that be from weights or gravity. If you want to gain muscle
strength, try exercises such as lifting weights or resistance exercises.
3. MUSCULAR ENDURANCE
Definition: is the ability of the muscles to keep working (contract) over a period
of time. When most people think of muscular endurance they think of things like
running and cycling. The fact is, muscular endurance is important to almost any
activity that requires any use of physical strength and is one of the more
important aspects of physical fitness and performance.
4. FLEXIBILITY
Definition: The ability of the joints to move through their full range of motion.
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5. BODY COMPOSITION
Definition: refers to the ration of lean body tissue (muscle & bone) to body-fat
tissue. A person's total body weight (what you see on a scale) may not change
over time. But the bathroom scale does not assess how much is lean mass
(muscle, bone, tendons, and ligaments). Body composition is important to
consider for health and managing your weight. To improve your body
composition all the health-related components of fitness and good nutrition are
critical. Keep in mind that nutrition impacts exercise, and exercise impacts
nutritional needs. Learn how to eat healthier without eliminating all the important
food groups, instead learn to pick all natural and nutrient-dense foods. The right
energy will help your body with maintenance functions, improve your physical
work, and help your body rebuild and repair after a strenuous workout.
B. SKILL RELATED COMPONENTS OF FITNESS 1. AGILITY
Is the ability to change the position of your body and to control the movement of
your whole body? Agility is an important quality in many sports, because you
must change direction rapidly and always have your body under control.
2. BALANCE
Is the ability to keep an upright posture while either standing still or moving?
Good balance in essential in many activities like skating, surfing, skiing, and
gymnastics.
3. POWER
Is the ability to perform with strength at a rapid pace? Strength and speed are
both involved in power. Football players, swimmers, shot-putters, discus
throwers, and high jumpers are examples of athletes who typically have a high
degree of power.
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4. REACTION TIME
Is the amount of time it takes to start a movement once your senses signal the
need to move? People with good reaction time can usually start quickly in track
and swimming or react quickly in ping pong or karate.
5. COORDINATION
Is the integration of eye, hand, and foot movements? This component is

necessary for success in such sports as baseball, softball, tennis, golf, and
basketball.
6. SPEED
Is the ability to cover a distance in a short amount of time? Speed is a very

important factor in many sports and activities. Short runs are used to evaluate
speed.
The six skill-related components of fitness contribute to your ability to

successfully participate in sports and activities. Those that have a high level of
skill-related fitness are more likely to be physically active than those who have
lower level of skill. To improve levels of fitness one must first know their level of
fitness, and set goals and work toward improving both their health and skill
related fitness components.
Benefits of Physical Fitness:

 Vitality- muscle is basic for all body action. They increase in strength with
activity and deteriorate from lack of it. Fit muscles useless energy to perform
the same task, leading to increase in vitality.
 Posture- a physically fit person is able to maintain his general posture
alignment better than one with weak musculature
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 Relieves low back pain- lack of physical activity has found to be the major
cause for some cases of pain in the lower back. Most adults who suffer from
low back pain are relieved of this pain by exercises that strengthen their back
and abdominal muscles.
 Retards Ageing Process- continued participation in regular exercise of
the proper amounts is of considerable value in postponing the deterioration
that usually takes place as a person grows old.
 Physical Fitness and Ability to Meet Emergencies- the body that is
accustomed to only sedentary living can usually operates affectivity even
through it is operating at near maximum effort.
 Neuromuscular Skills- the smooth, efficient coordination of the muscular
system is improved as a result of regular participation in physical activities. 
Relaxation- over active minds, in under active bodies often need physical
outlets for accumulated emotional and muscular tensions that seem to be
relieved by action of the skeletal muscles/
 Improvement of Personality and Social Skills- participation in games a
sports aid in improving the personality and in developing the desirable social
skills.
 Mental Fitness- because of the mental and physical relaxation that often
results from physical activity, regular exercise was taught in many to be
considerable value in adding the mental processes to function with increased
efficiency.
 General Health- the physically fit person usually possesses a high degree
of general resistance which enable him to successfully avoid such minor
illnesses.
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PHYSICAL FITNESS TEST
Physical Activity Readiness Questionnaire (PAR-Q) Test

Name: ___________________________________ Section: ____________
Please encircle your answer.
1. Has your doctor ever said that you have a heart condition or high blood
pressure? YES NO
2. Do you feel pain in your chest at rest, during your daily activities of living, OR
when you do physical activity? YES NO
3. Do you lose balance because of dizziness OR have you lost consciousness in
the last 12 months? Please answer NO if your dizziness was associated with
overbreathing (including during vigorous exercise). YES NO
4. Have you ever been diagnosed with another chronic medical condition (other
than heart disease or high blood pressure)? PLEASE INDICATE
CONDITION(S)
on the OTHER section: YES NO
Others: ________________________
5. Are you currently taking prescribed medications for a chronic medical
condition?
PLEASE INDICATE CONDITION(S) AND MEDICATIONS on the OTHER
section.
YES NO
Others: ________________________
6. Do you currently have (or have had within the past 12 months) a bone, joint,
or soft tissue (muscle, ligament, or tendon) problem that could be made worse
by becoming more physically active? Please answer NO if you had a problem
in the past, but it does not limit your current ability to be physically active.
PLEASE LIST
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CONDITION(S) on the OTHER section. YES NO

Others: ________________________
7. Has your doctor ever said that you should only do medically supervised
physical
activity? YES NO Score:
FITNESS TESTING SHEET
Name: __________________________________ Section: ____________
1. Reaction Time: Ruler Test

Attempts/Trials
1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th
Average: _______________
2. Flexibility: Sit and Reach

Attempts/Trials
1st 2nd 3rd
Best: _____________ cm
3. Power and strength: Vertical jump Test

Attempts/Trials
1st 2nd 3rd
Best: _____________ cm
4. Agility: Hexagon Agility Test

Attempts/Trials
1st 2nd
Best: _____________ seconds
5. Speed:
Attempts/Trials
1st 2nd
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Best: _____________ seconds
6. Cardiovascular endurance: Beep Test Level:____________________***
7. Strength and Endurance: Push Up Fitness Test: __________________
8. Abdominal Strength: 7-Stage Abdominal Strength Test: __________________
9. Balance: Stork Balance Stand Test: ___________________
10. Coordination: Alternate Hand Wall Toss Test: ________________
UNIT 2
GYMNASTICS
Unit Objectives:
 recognize the underlying concepts of gymnastics.
 familiarize with the Locomotor and Non-Locomotor skills.
 demonstrate with confidence the advance gymnastics skills.
Introduction
Gymnastics is an exciting activity that serves as the foundation of all sports and
other physical activities. Gymnastics teaches individuals how to roll, move, swing,
jump, and turn upside down. Gymnastics has its unique contribution to general
fitness, agility, coordination, balance, strength, and speed. Gymnastics gives a
sound foundation in the movement for people of all ages. This lets everyone to
improve their whole body which is beneficial in all other sports and activities.
About Gymnastics
Gymnastics is a sport of the future, which, nonetheless, enjoys a long heritage
and preserves an ancient tradition of demonstrating exactly what a person is
capable of. Gymnastics involves the performance of exercises, on or with an
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apparatus, or a partner, requiring physical strength, flexibility, coordination,

power, agility, grace, balance and control. Gymnastics is one of the oldest
Olympic sports and one of the World’s most popular sports. Moreover, it is one of
the most inclusive sports where male or female, young or old, able-bodied or
disabled can take part.
The term ‘gymnastics’ is derived from the Greek word ‘gymnos’, which means to
exercise naked, as athletes in ancient times exercised and competed without
clothing. At that time, the main goal of gymnastics was to prepare strong and
capable soldiers for war. However, there was a clear emphasis placed upon the
physical preparation of the body when the well-developed physique of the
gymnasts became an object of admiration and adoration. Many writers on
education have valued gymnastics from the point of view of health and advocated
the benefits of gymnastic exercise for the body. During its development,
gymnastics gradually moved away from preparation for war towards
entertainment in the form of competitive sport.
The sport is a complex combination that involves physical strength, flexibility,

power, agility, coordination, grace, balance and control. Out of all the different
disciplines, competitive artistic gymnastics is the most well-known, but the other
forms of gymnastics, including rhythmic gymnastics and aerobic gymnastics,
have also gained widespread popularity.
Artistic Gymnastics
The most popular and widely-practiced form, artistic gymnastics is divided into
women’s and men’s gymnastics. Women compete on four events: vault, uneven
bars, balance beam and floor exercise, while men compete on six events: floor
exercise, pommel horse, still rings, vault, parallel bars, and high bar. The sport
consists mainly of the use of various gymnastic apparatus, as well as the use of
the floor for different exercises.
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Rhythmic Gymnastics
Rhythmic gymnastics is the performance of various gymnastics moves and dance

exercises to music, with or without various gymnastic apparatus. Only women
compete in the sport, which combines elements of ballet and gymnastics in the
performance of five separate routines with the use of one of the five apparatuses:
ball, ribbon, hoop, clubs and rope. There are also group routines consisting of
two to six gymnasts, performing with a maximum of two apparatuses of their
choice.
Aerobic Gymnastics
Aerobic gymnastics, also known as sport aerobics, involves the performance of

routines by individuals, pairs, trios, or groups of up to six people. These routines
typically emphasize strength, flexibility and aerobic fitness, rather than acrobatic
or balance skills. Routines typically lasting 60 to 90 seconds are performed on
floors, without the use of other apparatus.
Body Movements
AXIAL or NON-LOCOMOTOR MOVEMENTS
The movements are done by a part or several parts of the body in a stationary
place. These movements include the following:
 Bend or Flex – a movement which is done by moving the body or part of
the body around a wide axis.
 Lift or raise – a movement which is done by elevating apart of the body or
the whole body to a desired level.
 Stretch, extend, or straighten – the lengthening of the body part.
 Twist - moving the body around a point.
 Circle – moving a body apart around a point.
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 Swing – a continuous movement of the body from one point to the other.
 Turn or rotate - the changing of direction to move around an axis.
LOCOMOTOR MOVEMENTS
These are movements which bring the performer from one place to the other.
These include the following movements.
 Walking – a series of steps in any direction.
 Running – a walk with longer strides with the pushing off the feet to
suspend the body momentarily in the air.
 Hopping – a movement done by a spring on one foot and landing on the
same foot.
 Skipping – a step and a hop with the same foot in one count.
 Leaping - a spring of one foot and landing on the other foot.
 Jumping – a spring on both feet and landing on one or both feet.
The following are preparatory movements to locomotor movements.

 Point – to touch the floor with the toes and with the knee well extended.
 Step – to transfer weight from one foot to the other.
 Place – to touch the floor with the whole of the foot with slight body weight
on it
 Spring – to push off the legs in the air.
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UNIT 3
AEROBICS
Unit Objectives:
 recognize the concepts of Aerobics and Zumba.
 develop awareness of the health and fitness benefits of aerobic exercises.
 create and perform Zumba routine.
Introduction
Aerobics is defined as a routine activity that is rhythmic in nature, and involves a

large number of muscle groups for a certain period of time. Regular aerobic
training enhances the level of physical fitness and strengthens the heart so it can
function more efficiently. With frequent aerobics training, more blood is pumped
into the heart with each heartbeat, increasing the amount of oxygen to the
tissues.
What is Aerobic Exercise?
Aerobic exercise is any physical activity that makes you sweat, causes you to
breathe harder, and gets your heart beating faster than at rest. It strengthens
your heart and lungs and trains your cardiovascular system to manage and
deliver oxygen more quickly and efficiently throughout your body. Aerobic
exercise uses your large muscle groups, is rhythmic in nature, and can be
maintained continuously for at least 10 minutes.
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Aerobic workouts will also enable your lungs to take in more air each time you
breathe and help your body to extract oxygen more efficiently. Oxygen is what
gives us energy, so if you are aerobically fit, you have more stamina. You can get
through your workouts, as well as everyday tasks, with less effort and more
energy.
Aerobic activity is the prime calorie burner of exercises. Burn more calories and
you’ll lose fat. If weight loss is your major goal, be sure to include lots of aerobic
activity in your workout plan.
On the emotional and social side, studies have shown that being aerobically fit
can reduce depression and make you better able to cope with stress. Your body
increases production of those natural mood elevators called beta-endorphins,
producing a better frame of mind. And being fit boosts self-esteem and your
sense of well-being. It also improves your ability to have more fun and to enjoy
activities.
Your quality of life gets a jump start. Not only will you look better, you’ll feel great.
There are lots of reasons to be aerobically active. We can’t think of any reasons
why not to.
Before going into the benefits of aerobic exercise, let's break down some key
terms we just mentioned. Cardiovascular system is made up of your heart and
blood vessels e.g., arteries, veins, and capillaries that transports blood
throughout the body. Aerobic refers to how your body uses oxygen to sufficiently
meet energy demands during exercise.
Benefits of Aerobic Exercise
In addition to strengthening your heart and cardiovascular system, participation in

regular aerobic exercise has many health benefits. Aerobic exercise:
 Improves your circulation and helps your body use oxygen better
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 Boost energy
 Increases endurance, which means you can work out longer without
getting tired
 Decreases the risk of developing heart disease
 Reduces the risk of developing diabetes
 Reduces body fat
 Helps you reach and maintain a healthy weight
 Reduces stress, tension, anxiety, and depression
 Improves sleep
What is Zumba?
 Zumba is a fitness program that combines Latin and international music

with dance moves. Zumba routines incorporate interval training —
alternating fast and slow rhythms — to help improve cardiovascular fitness.
 Zumba is an aerobic activity that can count toward the amount of aerobic
activity recommended for most healthy adults by the Department of Health
and Human Services.
 The guidelines recommend at least 150 minutes of moderate aerobic
activity or 75 minutes of vigorous aerobic activity a week, or a combination
of moderate and vigorous activity. But even small amounts of physical
activity are helpful. Being active for short periods of time throughout the
day can add up to provide health benefits.
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GRADING RUBIRCS FOR ASSESSMENT
Rhythmic Gymnastics Rubrics

Traits 5 4 3 2 1
Routine used Routine used Routine used Routine used Students used
at least two at least two only one only one no equipment
pieces of pieces of piece of piece of within their
equipment equipment but equipment equipment but routine.
Equipment/s which were use which was the use of
used in a of used in a equipment
creative and equipment creative and lacked
effective lacked effective creativity.
way. creativity. way.
Routine Routine Routine Routine The
contains five contains at contains two contains one
plus moves least four to three move that routine didn't
that were moves that moves that was learnt contain any
learnt within were learnt were learnt within the moves
Movement the unit, as within the within the unit, as well that were
well as one unit, as well unit, as well as one
learnt in
signature/ as one as one signature/
signature/ class.
team created signature/ team created
move. team created team created move.
move. move.
Timing / Majority of Three Half of Half of Moves were
Synchronicity movements quarters movements movements not in time to
were in time. of were in time. were in time. the music or
The overall movements Most of the Half of the in sync.
routine was were in time. routine was routine was
completed to The overall completed to completed to
the timing routine the timing the timing
and rhythm was and rhythm and rhythm
of the music completed to of the music of the music
chosen. the timing chosen. chosen.
and
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rhythm of the
music chosen.
The Majority of Majority of Transitions at There was no
transition the moves the moves times were flow to the
from one were smooth were smooth smooth but at routine.
move to the in transition in transition, other times
Flow
next was and free from but mistakes were
smooth and mistakes. were made. discontinuous
free from and mistakes
mistakes. were made.
Zumba Exercise Rubrics
Traits 20 15 10 5
Timing / Student clearly Demonstrates Student beat is Movement and
Rhythm maintains the the rhythm most inconsistent and the rhythm of
beat in their times and is able it fluctuates at the music are out
dance and to maintain it in times of steps or not
consistently the dance synchronized
maintains it
throughout the
performance
Moves The routine The routine The routine The routine
incorporated: incorporated: incorporated: incorporated:
4-5 aerobic 3-4 aerobic 2-3 aerobic 1-2 aerobic
moves, moves, moves, moves,
3-4 original 2-3 original 1-2 original 0-1 original
moves. moves. moves. moves,
4-5 Zumba 3-4 Zumba 2-3 Zumba 1-2 Zumba
Dance Fitness Dance Fitness Dance Fitness Dance Fitness
moves. moves. moves. moves.
Length Between 3-4 Between 2-3 Between 1-2 Between 0-1
minutes long minutes long minutes long minute long
Creativity The group The group The group The group did
incorporated displayed performed not show any
new moves, and original appropriate creativity or
was fun and moves moves but did enthusiasm in
exciting. All that made the not incorporate their
group members routine fun. The new, unique performance.
showed group mostly moves, and
enthusiasm. showed
showed little
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enthusiasm. enthusiasm.
Work Ethics Student is totally Approached Student will Show little or no
motivated to dance with a participate in enthusiasm for
dance positive attitude. dance. Frequent dance.
May need to be reminders are
brought back to needed to
maintain their
task at times
focus on the
dance
Physical Fitness Test Rubrics
Fitness Test 10 8 6 4 2
Ruler Drop Range: 0- Range: 21- Range: 41- Range: 61- Range: 81-
Test 20.9 cm 40.9 cm 60.9 cm 80.9 cm 100 cm
Sit and Range: 27 Range: 17 Range: 6 Range: 0 Range:
Reach cm above to 26 cm to 16 cm –to5 cm Below 0 cm
Vertical Range: 70 Range: 55 Range: 40 Range: 21 Range: 20
Jump Test cm above to 69 cm to 54 cm to 39 cm below
Range: Range: Range: Range: Range:
Hexagon
12 seconds 13 to 15 16 to 19 20 to 22 23 seconds
Agility Test
below seconds seconds seconds above
M: 41-50 F: M: 31-40 F: M: 21-30 F: M: 5 - 19 F: M: 0-4 F:
Push-up
31-40 21-30 11-19 5 - 10 0-4
Range: Range: Range: Range: Range:
Stork
50 seconds 40 to 49 25 to 39 10 to 24 9 seconds
Balance
above seconds seconds seconds below
Alternate
Range: 35 Range: Range: 20 Range: Range: 9
Hand Wall
above 30 to 34 to 29 10 to 19 below
Toss
Speed (if applicable) Abdominal Strength
Range (seconds) Level Grade

<4.80 7 10
4.79 to 5.09 6 9
5.10 to 5.29 5 7
5.30 to 5.60 4 6
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>5.60 3 5
2 3
1 2
REFERENCES
 Ayers, Suzan F. and Sariscrcsany Mary Jo. (2019). Physical Best:

Physical Education for Lifelong Fitness. Human Kinetics: USA
 Kohl III, Harold W. and Cook, Heather D. (2013). Educating the Student
Body Taking Physical Activity and Physical Education to School.
National
Academies Press: USA
 Orlanda, Marilou M. (2014). Body Moves. Morlanda Publishing: Manila
 Orlanda, Marilou (2004). Ehersisyo. Morlanda Publishing: Sta.Mesa

Manila
 Oyco, Virginia D. (2007). Physical Fitness for College Freshmen. Rex

Bookstore Inc.: Manila
 Palmer, Heather C. (2013). Teaching Rhythmic Gymnastics, A

Developmentally Appropriate Approach. Human Kinetics: USA
 Renkins, J. (2016). Aerobics for Beginners. Lulu Press Inc.: USA
23 | P a g
e NOT FOR SALE
Marcelino M. Ona, Jr. Mr. Jonel

L. Pederio
Ms. Samantha Angelica A. Perez Mr.
Manual / Layout Creator and Editor: Rancel Reeve G. Rosales
Mr. King Alberto C. Saballo
Mr. Lorenz Aaron M. Isla
Consultants:
Mr. Roberto B. Abas, Jr.

Dr. Jennifer Baes - Atienza
Assoc. Prof. Virginia E. Baes
Asst. Prof. Cecil L. Dimasacat
Ms. Mary Grace A. Marimla Mr.
Davidsol M. Mendoza Mr.
Marcelino M. Ona, Jr.
Mr. King Alberto C. Saballo
PE Instructors / Lecturers (PABLO

BORBON):
Mr. Roberto B. Abas, Jr

Ms. Jenny Mae A. Aldea
Dr. Jennifer Baes - Atienza
Assoc. Prof. Virginia E. Baes
Ms. Joana Marie A. Baril
Mr. Jerome G. Dimaano
Asst. Prof. Cecil L. Dimasacat
Mr. Ronald M. Espina
Ms. Ma. Millicent Doisset R. Geron
Ms. April A. Hernandez
Mr. Lorenz Aaron M. Isla
Mr. Jayson G. Malabanan
Ms. Mary Grace A.
Marimla Mr. Rannie V.
Mercado
Mr. Davidsol M. Mendoza
Mr. Jhon Clinton O.
Mendoza Mr.
24 | P a g
e NOT FOR SALE

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Property of Batangas State University – The National Engineering University (Physical Education) © 2022

Physical Education is a vital part of the total education of all individuals

The Legal Bases of Physical Education

The International Charter of Physical Education and Sport UNESCO (United

improve people's physical, intellectual and moral prowess through physical

Article I, International Charter of Physical Education and Sports, UNESCO Paris,

“The practice of physical education and sports is a fundamental right of all...”

“All educations institutions shall undertake regular sports activities throughout

Based on these legal premises, physical education provides students avenues

Furthermore, Physical Education is necessary to meet the constantly changing

General Objectives of Physical Education:

The Specific Objectives of Physical Education:

movements, skills and game situations.  Spiritual Development.

The Purpose of Physical Education:

Directions: Watch attentively the TED Talks Presentation of William

1. Why is Physical Education an Important Subject?

After studying this module, you should be able to:

The main goal of physical education is to develop an individual's ideal level of

Concept of Physical Fitness

Components of Physical Fitness:

1. Cardiovascular / respiratory endurance – The ability of body systems to

3. Strength – The ability of a muscular unit, or combination of muscular units, to

4. Flexibility – The ability to maximize the range of motion at a given joint.

5. Power – The ability of a muscular unit, or combination of muscular units, to

6. Speed – The ability to minimize the time cycle of a repeated movement.

7. Coordination – The ability to combine several distinct movement patterns into

10. Accuracy – The ability to control movement in a given direction or at a

Categories of Physical Fitness:

Health-related physical fitness consists of components of physical fitness that

Definition: It is the amount of force that a muscle can apply in a given

B. SKILL RELATED COMPONENTS OF FITNESS 1. AGILITY

Is the integration of eye, hand, and foot movements? This component is

Is the ability to cover a distance in a short amount of time? Speed is a very

The six skill-related components of fitness contribute to your ability to

Benefits of Physical Fitness:

PHYSICAL FITNESS TEST

Physical Activity Readiness Questionnaire (PAR-Q) Test

CONDITION(S) on the OTHER section. YES NO

Name: __________________________________ Section: ____________

1. Reaction Time: Ruler Test

2. Flexibility: Sit and Reach

1st 2nd 3rd

3. Power and strength: Vertical jump Test

1st 2nd 3rd

4. Agility: Hexagon Agility Test

Best: _____________ seconds

Best: _____________ seconds

6. Cardiovascular endurance: Beep Test Level:____________________***

7. Strength and Endurance: Push Up Fitness Test: __________________

8. Abdominal Strength: 7-Stage Abdominal Strength Test: __________________

9. Balance: Stork Balance Stand Test: ___________________

10. Coordination: Alternate Hand Wall Toss Test: ________________

apparatus, or a partner, requiring physical strength, flexibility, coordination,

The sport is a complex combination that involves physical strength, flexibility,

Rhythmic gymnastics is the performance of various gymnastics moves and dance

Aerobic gymnastics, also known as sport aerobics, involves the performance of

AXIAL or NON-LOCOMOTOR MOVEMENTS

The following are preparatory movements to locomotor movements.

Aerobics is defined as a routine activity that is rhythmic in nature, and involves a

Name: ______________________ Section: