PHYSICAL EDUCATION activity, sportsmanship, teamwork, and

a healthy lifestyle

3. Psychomotor - This domain pertains to

I. What is Physical Education?
physical or motor skills and their
Physical Education (PE) is an educational
development. In physical education,
discipline that focuses on the development of
psychomotor objectives involve
physical fitness, motor skills, and overall health
acquiring and improving physical skills
through planned and structured physical
and coordination.
activities. It is an essential component of the
education system, aiming to promote the
The primary objectives of Physical Education
physical, mental, and social well-being of
include:
individuals of all ages. PE programs are typically
1. Physical Fitness. PE aims to improve
offered in schools, colleges, and universities,
and maintain physical fitness through
with the goal of helping students lead active
activities such as aerobic exercises,
and healthy lives.
strength training, flexibility exercises,
and cardiovascular workouts. These
Domains in Physical Education:
activities contribute to overall health
1. Cognitive – This domain focuses on
and well-being.
intellectual or mental skills. May
include understanding the rules and 2. Motor Skill Development. PE helps
strategies of various sports or individuals develop fundamental motor
activities, knowledge of the principles skills such as running, jumping,
of fitness and nutrition, and the ability throwing, catching, and balancing.
to analyze and make decisions related These skills are essential for
to physical activities. participating in various sports and
physical activities.
2. Affective – This domain deals with
emotions, attitudes, and values. In 3. Health Education. PE provides
physical education, affective objectives knowledge about the importance of
are related to the development of a exercise, nutrition, and healthy lifestyle
positive attitude toward physical choices. It teaches individuals how to
 make informed decisions about their 8. Safety Education. PE teaches
health and well-being. individuals about the importance of
warm-up exercises, proper technique,
4. Social and Emotional Development. PE
and injury prevention during physical
often involves group activities, team
activities. This knowledge helps reduce
sports, and cooperative games, which
the risk of injuries.
help students develop social skills,
communication, teamwork, and 9. Stress Relief. Engaging in physical
sportsmanship. It also promotes activities during PE can be a great way
emotional well-being and stress to relieve stress, improve mood, and
reduction through physical activity. promote mental well-being.

5. Cognitive Development. Physical 10. Enjoyment of Physical Activity. PE

activity has been linked to improved exposes individuals to a variety of
cognitive function, including enhanced physical activities and sports, helping
memory, concentration, and them discover activities they enjoy and
problem-solving skills. PE can support may continue outside of the
academic performance by promoting classroom.
better brain health.

6. Lifelong Habits. PE aims to instill a love → Overall, Physical Education plays a vital role
for physical activity and a habit of in promoting a holistic (which means as a
regular exercise from a young age. WHOLE) approach to health and well-being. By
Developing these habits early in life can providing structured opportunities for physical
lead to a healthier lifestyle throughout activity, skill development, and health
adulthood. education, PE encourages individuals to adopt a
7. Inclusivity. PE strives to be inclusive, more active and healthier lifestyle, leading to
accommodating individuals with improved quality of life and long-term
varying physical abilities, skill levels, and wellness.
interests. Adapted physical education
ensures that everyone can participate Importance of Physical Education
and benefit from physical activity. The importance of physical education in the
Philippines is recognized in the 1987 Philippine
Constitution. Article XIV, Section 19 of the physical health, self-discipline, and
Constitution explicitly addresses the value of teamwork.
physical education, sports, and the promotion
2. Health and Well-being: Physical
of health. This provision underscores the role
education is a tool for promoting health
of physical education in the holistic
and wellness among the population. It
development of Filipino citizens and the overall
contributes to the development of a
well-being of the nation. Here is the relevant
healthy and alert citizenry, which is
section:
essential for the progress of the
nation.
Section 19. (1) The State shall promote
physical education and encourage sports 3. Sports and Excellence: The
programs, league competitions, and amateur Constitution encourages the
sports, including training for international promotion of sports programs and
competitions, to foster self-discipline, competitions, including training for
teamwork, and excellence for the international competitions. This
development of a healthy and alert citizenry. emphasis on excellence in sports is
linked to national pride and the
(2) All educational institutions shall representation of the Philippines on the
undertake regular sports activities throughout international stage.
the country in cooperation with athletic clubs
4. Cooperation and Participation: The
and other sectors."
Constitution recognizes that
educational institutions should work in
→ This constitutional provision highlights
cooperation with athletic clubs and
several key aspects of the importance of
other sectors to ensure the
physical education:
implementation of regular sports
1. Holistic Development: Physical
activities. This encourages a
education is recognized as a means to
collaborative approach to physical
promote the holistic development of
education.
individuals. It goes beyond the
academic aspect of education and
emphasizes the development of
→ Overall, physical education is not only about essential for preventing injuries and
physical fitness but also about instilling values, optimizing performance.
fostering teamwork, and contributing to the
2. Adaptability: Having the ability to adapt
development of well-rounded individuals who
movements to different situations and
can actively contribute to the betterment of
environments. This includes adjusting
society. The inclusion of this provision in the
movements for various surfaces,
Philippine Constitution reflects the importance
equipment, or external factors.
of physical education in the nation's goals for
growth, development, and the promotion of a 3. Functional Movement: Being able to
healthy and active citizenry. perform movements that are relevant
and useful for daily activities and
specific tasks, such as lifting, carrying,
pushing, and pulling.
II. Movement Competency
4. Motor Control: Having precise control
→ refers to an individual's ability to
over muscles and joints during
perform a wide range of movement
movements. This involves coordinating
patterns and skills with efficiency,
muscular contractions and
effectiveness, and control. It involves
maintaining proper joint alignment.
the integration of various physical
attributes, such as strength, flexibility, 5. Coordination: Integrating multiple body

coordination, balance, and parts and systems to execute complex

proprioception (awareness of one's movements smoothly and efficiently.

body in space), to execute movements

6. Progression: The capacity to progress
accurately and safely.
from basic movements to more
advanced or complex ones, as well as
Key aspects of movement competency
the ability to scale movements to
include:
one's own level of fitness and ability.
1. Technical Proficiency: Being able to
Movement competency is essential for overall
perform movement patterns correctly
physical fitness, sports performance, and
and in alignment with established
functional mobility in daily life. It is a
biomechanical principles. This is
fundamental concept in various fields,
including physical therapy, strength and 4. Squatting: Bending at the knees and
conditioning, sports coaching, and general hips while maintaining an upright torso.
fitness training. Assessing and improving 5. Lunging: Stepping forward or backward
movement competency can lead to better while maintaining balance and stability.
performance, reduced risk of injuries, and 6. Crawling: Moving on hands and knees,
enhanced quality of life. an important early developmental
movement.
7. Pushing: Using force to move objects
away from the body.
III. Fundamental human movement 8. Pulling: Using force to move objects
→ refers to the essential and basic physical towards the body.
actions that individuals naturally perform as 9. Climbing: Ascending and descending
part of their daily activities, as well as the surfaces using hands and feet.
foundational motor skills that underpin more 10. Balancing: Maintaining equilibrium while
complex movements. These movements are standing or moving on narrow
considered fundamental because they are surfaces.
essential for human survival, development, and
overall well-being. They serve as the building → These fundamental movements are the
blocks upon which more specialized activities basis for more complex activities, such as
and skills are built. sports, dance, and other physical endeavors.
They are also important for maintaining

Examples of fundamental human movements physical

include: fitness and preventing injuries, making them an
integral part of physical education and training
1. Walking: The ability to move on foot, programs.
maintaining balance and coordination.
2. Running: A more rapid form of
movement involving a series of
coordinated strides. IV. Fitness
3. Jumping: Propelling the body off the Fitness is often considered a major goal of
ground and landing safely. Physical Education (PE) due to its numerous
physical, mental, and social benefits. Here are 5. Lifelong Habits. PE teaches students
some reasons why fitness is a key focus within the importance of maintaining an
the context of PE: active lifestyle from a young age,
fostering habits that can last a lifetime.
1. Health and Wellness. Physical fitness is These habits contribute to better
closely linked to overall health and health outcomes as individuals age.
well-being. Regular physical activity
6. Weight Management. With the rise of
helps prevent chronic diseases such as
sedentary lifestyles and unhealthy
heart disease, diabetes, and obesity,
dietary habits, obesity has become a
leading to a longer and healthier life.
global concern. PE helps students
2. Physical Development. PE helps develop healthy habits and manage
students develop their physical their weight through regular physical
capacities, including strength, activity.
endurance, flexibility, and coordination.
7. Social Skills. Physical education often
This development is crucial for
involves teamwork, cooperation, and
performing everyday tasks and
friendly competition. These activities
engaging in various sports and
help students develop social skills,
recreational activities.
communication, and the ability to work
3. Cognitive Benefits. Regular exercise effectively with others.
has been shown to improve cognitive
8. Self-Confidence. Achieving fitness
function, including enhanced memory,
goals can boost self-esteem and
attention, and problem-solving skills.
self-confidence. As students see
This is particularly important for
improvements in their physical abilities,
students' academic performance.
they gain a sense of accomplishment
4. Mental Health. Physical activity is that extends to other areas of their
associated with improved mental lives.
health outcomes. It helps reduce
9. Physical Literacy. PE fosters physical
stress, anxiety, and depression by
literacy, which encompasses
promoting the release of endorphins,
fundamental movement skills and the
which are natural mood enhancers.
 knowledge to make informed decisions healthy and active life, leading to both
about leading an active lifestyle. immediate and long-term benefits for their
physical, mental, and social well-being.
10. Prevention of Sedentary Behavior. In
an era dominated by technology and
screen time, PE plays a crucial role in
encouraging physical activity and
V. Bmi (Body Mass Index) and Its Importance
reducing sedentary behavior among
students.
→ BMI, or Body Mass Index, is a numerical
11. Long-Term Quality of Life. Developing value calculated from an individual's weight and
and maintaining physical fitness height. It is commonly used as a simple
through PE can lead to a higher quality screening tool to assess whether a person is
of life as individuals age. Fit individuals underweight, normal weight, overweight, or
are better equipped to engage in obese. The BMI calculation provides a general
activities they enjoy and maintain indication of a person's body fatness and is
independence in daily tasks. often used as a starting point to evaluate
potential health risks associated with weight.
12. Healthy Habits Transfer. The healthy
habits developed through PE often
Importance of BMI:
transfer to other areas of life, including
BMI is important because it can provide a rough
improved dietary choices and overall
estimate of an individual's body composition
wellness practices.
and potential health risks associated with
13. Reduced Health Care Costs. By weight-related issues. While it doesn't directly
promoting fitness and preventing measure body fat percentage, it offers a
health issues, PE contributes to convenient and easily calculated method to
reducing the burden on healthcare categorize individuals based on weight status.
systems and potentially lowering This information can help individuals and
healthcare costs in the long run. healthcare professionals identify potential
health concerns and encourage healthier
→ Overall, prioritizing fitness in Physical lifestyle choices.
Education helps build a strong foundation for a
BMI values are typically categorized as follows: → For example, if you weigh 70 kg and your

Classifications: BMI height is 1.75 meters:

Underweight < 18.5

BMI= 1.75 /270 =22.86
Normal weight: 18.5 - 24.9

Overweight 25 - 29.9 In this example, your BMI is 22.86,

Obese (Class I) 30 - 34.9 which falls within the normal weight

range.
Obese (Class II) 35 - 39.9

Obese (Class III) ≥ 40

→ Remember that while BMI can provide
valuable insights, it's always best to consult
→ It's important to note that while BMI is a
with a healthcare professional for a
useful tool for assessing weight status on a
comprehensive assessment of your health,
population level, it has limitations. It doesn't
considering factors beyond just BMI, such as
consider factors such as muscle mass, bone
body composition, muscle mass, and overall
density, and distribution of fat. As a result,
health status.
some individuals with high muscle mass may
have a high BMI but a healthy body composition.

Solving for Individual BMI:

VI. Classifications of Movement
To calculate your individual BMI, follow these
→ Movements can be classified in various ways
steps:
based on different criteria, such as the type of
motion, the body parts involved, the purpose of
1. Measure your weight in kilograms.
the movement, or the specific context in
2. Measure your height in meters.
which the movement occurs. Here are some
3. Square your height value (multiply it by
common classifications of movement:
itself).
4. Divide your weight by the squared height
Based on Type of Motion:
value.
1. Linear Movement: Motion in a straight
→weight / height^2
line, like walking or running.
2. Angular Movement: Motion around a blocks for more complex activities.
fixed point or axis, like flexing and These include walking, crawling,
extending a joint (e.g., bending and squatting, and pushing.
straightening the arm).
2. Complex Movements: Movements that
3. Curvilinear Movement: Motion along a involve a combination of fundamental
curved path, like cycling or skating. movements, such as a basketball player
dribbling while running.
Based on Body Parts Involved:
1. Gross Motor Movements: Involving Based on Context:
large muscle groups and major body 1. Static Movements: Stationary or
parts, such as walking or jumping. isometric movements where the body
doesn't change its position, like holding
2. Fine Motor Movements: Involving
a plank.
smaller muscle groups, often requiring
precision and coordination, such as 2. Dynamic Movements: Movements
writing or picking up small objects. involving changes in position, like
jumping, running, or lifting.

Based on Purpose:
Based on Direction:
1. Functional Movements: Movements
1. Unilateral Movements: Movements
that mimic or directly relate to
involving one side of the body, such as
everyday activities, such as squatting
a single-leg squat.
(sitting down) or lifting.
2. Bilateral Movements: Movements
2. Sport-Specific Movements:
involving both sides of the body
Movements specific to a particular
simultaneously, like a traditional
sport, like swinging a tennis racket or
two-legged squat.
throwing a basketball.

Based on Intention:
Based on Complexity:
1. Fundamental Movements: Basic
movements that serve as building
 1. Voluntary Movements: Controlled 1. Walking: The basic movement of
movements initiated by conscious moving forward by alternating steps of
intention, like reaching for an object. each leg while maintaining a balanced
gait.
2. Involuntary Movements: Reflexive or
automatic movements that occur 2. Running: Faster than walking, involving
without conscious control, like the a sequence of alternating steps with
knee-jerk reflex. periods of flight when both feet are off
the ground.
→ These classifications provide a framework
3. Jumping: Propelling oneself off the
for understanding and categorizing various
ground using leg power and landing
types of movements, and they can be helpful in
safely on the feet.
areas such as physical education, sports
training, rehabilitation, and biomechanics. 4. Hopping: Similar to jumping but
performed on one leg.

5. Skipping: A combination of hopping and

stepping, often used as a playful or
VII. Locomotor Movements
rhythmic movement.
→ Locomotor movements refer to physical
actions that involve the movement of the 6. Crawling: Moving on hands and knees,

entire body from one place to another. These commonly used during early childhood

movements are often essential for development.

transportation, exploration, and navigation 7. Galloping: A pattern of steps that

through the environment. They are commonly involves a combination of a hop and a

used in activities such as walking, running, slide, often used in dance or as a playful

jumping, crawling, and more. Locomotor movement.

movements help individuals change their

position in space and can be used for various
purposes, such as playing sports, reaching a
destination, or engaging in physical activities. VIII. Non-locomotor Movements:
→ Non-locomotor movements, on the other

Examples of Locomotor Movements: hand, are movements that occur while the body
remains stationary, usually involving the various contexts, including physical education,
manipulation of body parts and providing the sports training, dance, rehabilitation, and
foundation for balance, stability, and control. overall body awareness. These movement
Non-locomotor movements are crucial for types are fundamental for physical
activities that require precise adjustments of development and coordination.
posture and alignment.

Examples of non-locomotor movements:

1. Bending: Flexing a joint to decrease the X. Health-related fitness:
angle, such as bending the elbow or → Health-related fitness refers to the
knee. components of physical fitness that are
directly related to maintaining good health and
2. Stretching: Extending a joint to
preventing chronic diseases. These
increase the angle, such as stretching
components are essential for overall
the arms overhead.
well-being and a high quality of life. They focus
3. Twisting: Rotating the torso or body on aspects of fitness that contribute to an
around its axis, often used in activities individual's ability to perform daily activities,
like dance. improve physiological functioning, and reduce
the risk 0of health issues. The key components
4. Pushing: Exerting force away from the
of health-related fitness are:
body, such as pushing an object or
pressing against a surface.
1. Cardiovascular Endurance: Also known
5. Pulling: Exerting force toward the body, as cardiovascular fitness, this
like pulling on a rope or a door handle. component measures the ability of the
cardiovascular system (heart and blood
6. Swaying: Gentle side-to-side or
vessels) to deliver oxygen and
back-and-forth movement of the body
nutrients to the muscles during
while maintaining balance.
prolonged physical activity. Regular
cardiovascular exercise improves heart
→ Understanding both locomotor and health, reduces the risk of heart
non-locomotor movements is important in
 disease, and enhances overall is essential for overall health, as excess
endurance. body fat increases the risk of various
chronic diseases.
2. Muscular Strength: This component
refers to the maximum force a muscle
or group of muscles can generate → A well-rounded fitness program that
against resistance in a single effort. addresses these health-related fitness
Maintaining muscular strength is components can have numerous benefits,
important for activities that involve including:
lifting, carrying, and pushing objects, as
well as for overall functional ● Improved cardiovascular health.
independence. ● Enhanced muscular strength and
endurance.
3. Muscular Endurance: Muscular
● Better flexibility and joint health.
endurance is the ability of muscles to
● Optimal body composition and weight
exert force repeatedly or to sustain a
management.
contraction over an extended period.
● Reduced risk of chronic diseases (e.g.,
It's essential for tasks that require
heart disease, diabetes).
prolonged muscle activity, such as
● Increased energy levels and overall
maintaining posture or performing
functional capacity.
repetitive motions without fatigue.
● Enhanced ability to perform daily
activities.
4. Flexibility: Flexibility is the range of
motion around a joint. Improving
→ Engaging in regular physical activity that
flexibility helps maintain joint health,
addresses these components can lead to
reduces the risk of injury, and enhances
better health outcomes and a higher quality of
overall mobility and ease of
life, making health-related fitness an important
movement.
aspect of a balanced fitness regimen.
5. Body Composition: Body composition
refers to the proportion of fat mass → Assessing health-related fitness in students
and non-fat (lean) mass in the body. is important for monitoring their overall
Maintaining a healthy body composition physical well-being and identifying areas that
may need improvement. Here are some ● Shoulder Flexibility: Measure the range
activities you can use to assess various of motion in the shoulders, particularly
components of health-related fitness: useful for overhead activities.

1. Cardiovascular Endurance: 4. Body Composition:

● Pacer Test: Conduct the 20-meter (or ● Body Mass Index (BMI): Calculate
15-meter) Pacer Test, also known as students' BMI based on their height and
the "beep test," where students run weight. While not a direct measure of
back and forth between markers at an body composition, it provides a rough
increasing pace until they can no estimate of whether weight is within a
longer keep up. healthy range.
● One-Mile (or 1600m) Run: Time ● Skinfold Measurements: Use skinfold
students as they run one mile (or 1600 calipers to measure subcutaneous fat
meters) on a track or measured at specific sites (e.g., triceps, abdomen)
course. to estimate body fat percentage.

2. Muscular Strength and Endurance: → Remember to consider age and gender

● Push-ups: Count the number of proper when interpreting results, as fitness levels can
push-ups a student can perform in a vary based on these factors. Additionally, it's
set amount of time (e.g., one minute). important to create a positive and inclusive
● Sit-ups: Count the number of proper environment during fitness assessments,
sit-ups a student can perform in a set focusing on students' efforts and progress
amount of time (e.g., one minute). rather than direct comparisons.
● Grip Strength: Use a handheld
dynamometer to measure grip → To assess overall health-related fitness,
strength. consider combining several of these activities
to get a more comprehensive picture.
3. Flexibility: Additionally, consider discussing the results
● Sit and Reach Test: Use the sit and with students and emphasizing the importance
reach box to assess hamstring and of regular physical activity and healthy lifestyle
lower back flexibility. habits for overall well-being.
 position, such as gymnastics or figure
skating.

4. Coordination: Coordination is the ability

XI. Skill-related fitness:
to use different body parts together
→ Skill-related fitness refers to the
efficiently and effectively. It's crucial
components of physical fitness that are
for sports that demand precise and
essential for performing well in various sports
controlled movements, such as
and activities requiring specific motor skills,
throwing, catching, hitting, or dancing.
coordination, and agility. These components
focus on attributes that are directly related to 5. Reaction Time: Reaction time is the
skill development, sports performance, and time it takes to respond to a stimulus.
activities that demand precision and mastery It's essential in sports where quick
of movement. The key components of reactions are necessary, such as hitting
skill-related fitness are: a pitched baseball or reacting to an
opponent's moves in sports like
1. Speed: Speed is the ability to perform a fencing or boxing.
movement in the shortest possible
6. Power: Power is the ability to exert
time. It's essential for sports that
maximum force quickly. It's important
require quick bursts of movement,
for explosive movements like jumping,
such as sprinting, tennis, or basketball.
throwing, swinging, or sprinting, often
2. Agility: Agility is the ability to change seen in sports like weightlifting, shot
direction quickly and with control. It's put, and high-intensity activities.
crucial in sports that involve rapid
changes in movement direction, such ***Skill-related fitness components are
as soccer, martial arts, and agility drills. particularly relevant for athletes and individuals
engaged in sports and activities that require a
3. Balance: Balance refers to the ability to
high level of motor skill proficiency and
maintain stability while stationary or
performance. Developing these components
moving. Good balance is important in
can improve sports-specific skills, enhance
sports that require controlled
athletic performance, and contribute to better
movements and changes in body
overall coordination and movement mastery.
 shuffles, high knees, or diagonal
***While health-related fitness components movements through the ladder.
(such as cardiovascular endurance and ● Cone or Marker Drills: Set up a
muscular strength) are essential for general series of cones or markers in a
health and well-being, skill-related fitness pattern, and have students
components are critical for excelling in specific weave through them as quickly
physical activities that demand a combination as possible while maintaining
of athleticism, coordination, and specialized control and changing direction.
skills. Integrating training that targets both
health-related and skill-related fitness 3. Balance:
components can lead to a more ● Single-Leg Balance Test: Ask
comprehensive and balanced fitness program, students to balance on one leg
whether for sports performance or overall for a specific time (e.g., 30
physical capacity. seconds) while keeping the
other leg off the ground.
→ Assessing skill-related fitness in students ● Yoga Poses: Have students
involves evaluating their proficiency in various perform basic yoga poses that
motor skills, coordination, and agility. These require balance, such as the
activities can help you assess different tree pose or the warrior III
components of skill-related fitness: pose.

1. Speed: 40-Yard (or 30-Meter) Dash: 4. Coordination:

Time students sprint a measured ● Catch and Throw: Assess
distance, such as 40 yards (or 30 students' ability to catch and
meters). throw a ball accurately and with
coordination. Vary the distance
2. Agility: and type of ball (e.g., tennis
● Agility Ladder Drills: Set up an ball, soccer ball) based on the
agility ladder on the ground and age and skill level of the
have students perform quick students.
footwork drills, such as lateral
 ● Juggling: If appropriate for the a positive and supportive environment during
age group, assess students' skill-related fitness assessments. Adapt the
juggling skills with scarves or activities to the age and skill level of the
lightweight objects. students, and emphasize the importance of
practicing and improving these skills over time.
5. Reaction Time: Skill-related fitness is an essential component
● Reaction Ball Drills: Use a of overall physical development and can
reaction ball that bounces contribute to students' enjoyment of various
unpredictably and have physical activities and sports.
students react by catching or
hitting it with their hands or a
paddle.
● Visual Reaction Time Test: Use
a ruler-drop test to measure
students' reaction time. Have
them try to catch the ruler as
quickly as possible after you
release it.

6. Power
● Vertical Jump: Measure students'
vertical jump height using a wall or
vertical jump apparatus.
● Medicine Ball Throws: Assess students'
power by having them perform
medicine ball throws (e.g., overhead
throw, chest pass) for distance or
height

→ Remember to provide clear instructions,

demonstrate proper technique, and encourage