MODULE 1:

Physical Education and Physical

Fitness

Name: _______________________________
Course & Year: _________________________
Subject Teacher: ________________________

1
 PHYSICAL EDUCATION
AND FITNESS

 Purpose of the Module

This module focuses on the
importance of physical education
and physical fitness. This will
guide you on how to become
physically fit by improving and
measuring your fitness. You will
learn from this module the
different components of physical
fitness and how to maintain a
healthy and physically fit body.
 Learning Outcomes
 Key Terms
  Define
Physical Physical
Education Education
- Is the integral
part of Discuss the program
educational importance of to
design
promote physical education.
the optimum development of
individual
 Explain the objectivessocially,
physically, of
emotionally, and mentally
Physical Education. through
total body movement in the
 Differentiate the functions of
performance of properly selected
physical education.
activities.
 Understand the major goal of
 Fitnessphysical
- the ability to live a healthy,
education.
satisfying and useful life.
 Define fitness, physical fitness
 Physical andFitness
physical = activity.
It is a physical
condition
 Explainwhen the
an benefits
individualofhas the
physical
capacity to do everyday tasks without
fitness and physical activity.
a feeling of exhaustion.
 Enumerate the components of
 Physical activity
physical fitness- refers to all
under skill
movement.related and health related
 Physical fitness.
fitness test - is a set of
 Performed
measures designed the
to determine one’s
battery physical
level offitness
physicaltest
fitness.
to measure their
 Body Massfitness level.(BMI) is a person’s
Index
 Calculate
weight their Body
in kilograms (or mass
pounds)
dividedindex.
by the square of height in
meters (or feet). an understanding of
 Develop

2
 PHYSICAL
EDUCATION
Physical education today has the potential of contributing to the
enhancement of positive lifestyle changes with ultimately lead to a better quality
of life. This means that through physical education, the individual can acquire
sufficient knowledge and understanding, activity skills, and desirable attitudes
that will eventually contribute to his well-being. In the process, he can achieve
total fitness which will enable him to avoid common illnesses, use leisure, practice
safe from harm, and overcome life’s stresses. Ultimately, physical education can
contribute towards relatively long and happy life.

 What is Physical Education?

 Is the integral part of educational program design to promote the
optimum development of individual physically, socially,
emotionally, and mentally through total body movement in the
performance of properly selected activities.

 Refers to important segment of general education which aims to

contribute to the total development of learner through
participation of selected vigorous activities. It provides
opportunities to acquire lifelong skills that are essential to his
physical, mental, social and emotional development.

 Physical education provides cognitive content and instruction

designed to develop motor skills, knowledge, and behaviors for
physical activity and physical fitness. Supporting schools to
establish physical education daily can provide students with the
ability and confidence to be physically active for a lifetime.

 Importance of Physical Education

Physical education helps students to develop the skills, knowledge, and
competencies to live healthy and physically active lives at school and for the rest
of their life. They learn ‘in, though, and about’ movement, gaining an
understanding that movement is integral to human expression and can contribute
to people’s pleasure and enhance their lives.
Learning in physical education:
 Promotes active lifestyles
 Challenges thinking in a fun environment
 Builds movement competence and confidence
 Develops teamwork, leadership, and interpersonal skills
 Explores and develops decision-making and risk management

3
  Triggers thinking and action to create change
 Develops understandings about the social and cultural significance of
movement
 Creates learning pathways

 Objectives of Physical Education

The goal of physical education is to assist the learner to develop and
maintain a healthy lifestyle that can be achieved through the acquisition of
knowledge, desirable habits and attitudes, game and dance skills and wholesome
interpersonal relationships. The objectives of physical education are focused on
the four aspects of development, namely:
 Physical Development
 Physical fitness, which is the capacity of
the body to engage in work and play
without undue fatigue, is the foremost aim
of physical education. This is achieved
through regular exercise and participation
in varied various activities. In the pursuit
of the development and maintenance of
physical fitness, fundamental movement
skills, games, sports, and dance skills are required which can increase
one’s capacity to enjoy lifetime recreational pursuits.

 Social Development
 a learner seldom gets into vigorous physical activity
by himself. He plays, dances, or exercise with
people. In this process, he learns to respect others,
and practices fair play, sportsmanship, teamwork
and develop leadership. He learns the game of life –
the application of the golden rule

 Mental Development
 focus is on the acquisition of knowledge and
understanding, ability to analyze body
movement and skills, evaluate game situations
and make important decisions. Understanding
the rules of the games leads to a better
performance or appreciation of an activity if one
is spectator. Creativity is an essential segment
of growth that can be enhanced if the learner

4
 has a rich background and an exposure to a variety of physical
activities.

 Emotional Development
 participating in varied physical activities
enables one to acquire pleasant attitudes,
desirable habits, appreciation and values.
Positive character traits such as courage, self-
confidence, discipline, appreciation for
beautiful performances, as well as self-
expression are developed and become part of
an individual’s way of life.
As subject for colleges and universities. Physical education requires a
substantial budget allocation oftentimes higher than other areas in curriculum. It
is a fact that essential facilities are include a gymnasium, outdoor courts and
playing fields. Several institutions have swimming pools that should be regularly
maintained. In addition, an adequate supply of fitness, sports, gymnastics, and
dance equipment should be continuously provided for effective instruction. There
is likewise a separate amount allotted for intramural and extramural meets and
competitions.
Nevertheless, educators believe that the lifetime benefits a student gain
from participation in instructional and recreational programs outweigh the
financial input to maintain a quality physical education program in educational
institutions.
In line with Bloom’s Taxonomy of Behavioral objectives, physical education
proves it has a place in the total development of any learner as it is concerned
with the cognitive, psychomotor, and affective domains of growth and
development.

PSYCHOMOTO
Physical fitness
R OBJECTIVES
components – endurance,
Physical Fitness strength, flexibility,
Development balance, agility
and Movement Body mechanics, games,
Skills
dance, and sport skills
5
 COGNITIVE Body functions and
OBJECTIVES development process
Analysis, reasoning, and
Knowledge and decision-making
information
Rules, strategies, and
safety

AFFECTIVE Cooperation,
OBJECTIVES sportsmanship, respect for
others, leadership
Social and
Emotional Courage, self-discipline,
Stability aesthetic appreciation,
self-expression

 Functions of Physical Education

 Biologic Function – Refers to the enhancement of the individual’s growth

and development through body movement.

 Integrative Function – Refers to personality integration achieved through

participation in properly selected physical education activities.

 Social Function – Consist of transmitting values and standards that are

consist with the needs of ideal society.

The Major Goal of Physical Education is Fitness which is the ability to live
a healthy, satisfying and useful life.

PHYSICAL FITNESS

6
 Physical fitness is the body's ability to be healthy and perform daily living
activities with efficiency. Someone with a high level of physical fitness can
complete daily activities with the least amount of effort and still have enough
energy to respond to emergencies. Someone who has a low level of physical
fitness may have difficulty completing daily activities, or they may require a great
deal of effort. Things like checking the mail, cooking a meal, and doing laundry
are all examples of daily activities. While running to help someone who is hurt or
carrying an injured person to safety might be required in an emergency. Physical
fitness impacts every aspect of a person's life.

Physical activity is any form of exercise or movement of the body that uses
energy. Popular ways to be active include walking, cycling, wheeling, sports,
active recreation and play, and can be done at any level of skill and for enjoyment
by everybody. Exercise is a form of physical activity. Physical activity helps you
immediately feel better, function better, and sleep better. It also reduces anxiety.

 Importance of Physical Fitness

The physically fit person works without becoming over fatigued. He
accomplishes his work with a minimum of stress. He can face life’s problems with
a relatively better outlook. A physically active individual has the capacity to learn
a variety of vigorous recreational pursuits. He enjoys participating in outdoor and
sports activities. His life is not all work but a balanced and pleasurable
experience. Good physical health contributes to self-confidence and poise. It gives
the person a feeling of security. It enables him to mingle with people at work and
at play with satisfaction.
Through regular exercise physical fitness beliefs, the individual:
 In the growth of young bones and muscles;
 Improve the ability to avoid the recover from illness and accidents;
 Improve posture and appearance by strengthening muscles that
supports the body;
 Minimize stress response;
 Maintain proper body weight;
 Prevent heart ailment;
 Improve organic functions;
 Delay the aging process;
 Feel good and younger as human being; and
 Experience joy of participation in any recreational or sports activities.
 What Is a Physically Educated Person?

7
 An individual who has undergone physical education in the educational
ladder cannot deny the valuable contribution of this area of learning toward his
total development. His exposure and experiences in regular class instruction and
in intramural and extramural competitions are expected to have a tremendous
effect on his lifestyle. A physically educated person:
 Understands the potential of physical education activities in the attainment
of a healthy lifestyle and strives to achieve this goal;
 Exercise regularly to develop and maintain his weight and physical fitness;
 Acquire sufficient skills to enable him to participate actively in some form of
recreational games, sports, sports and dances;
 Eats a balanced diet and practices good eating habits;
 Gets adequate sleep and avoids drugs and stimulants that will negatively
affect his total well-being;
 Enjoys participation in a variety of vigorous activities and recreational
pursuits; and
 Appreciate good performances in games, sports and dances.

 The Components of Physical Fitness

There are two main parts to physical fitness, each with multiple related
skills. The first part is considered health-related. Scientists have found the skills
in this group to help reduce chronic disease and improve health. The other part is
considered skill-related. These skills help with sports and motor skills. While they
also contribute to health, it isn't as closely related. For example, cardiovascular
endurance is considered health-related because the heart and lungs must work at
an efficient level for all body processes. Fitness in this area can reduce heart
disease, among other things. The balance would be considered skill-related. While
it might help prevent a fall, it isn't directly related to health, but it is certainly
beneficial in many sports.

8
 The 5 Components of Health-Related Fitness
The five areas of fitness that directly relate to a person's health are
considered the most important fitness skills. They can work together to prevent
diseases and other illnesses that reduce a person's quality of life. The five health
related fitness components are:
- Cardiovascular endurance: the ability to perform exercises at
moderate-to-vigorous intensities for a prolonged period of time.
- Muscular strength: how much force your muscles can exert or how
heavy weights they can lift.
- Muscular endurance: the ability of your muscles to sustain exercise for
a period of time.
- Flexibility: the ability to move muscles and joints through a full range of
motion.
- Body composition: your body’s ratio of fat mass to fat-free mass like
muscle and bone.

 The 6 Components of Skill-Related Fitness

While health-related fitness is important for everyone, skill-related
fitness is more personal. Once a person has met all of their health-related
fitness goals, it is good to expand into areas of interest with skill-related fitness
training. These are not all equally important to everyone. One person may
want to develop in only one skill-related area, while someone else might want
to develop in three or four areas. The six skill-related components of fitness
are:
- Agility – The ability of the individual to change direction or position in
space with quickness and lightness of movement.
- 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.
- Coordination – The ability to integrate the sense with muscles so as to
produce accurate, smooth and harmonious body movement.
- 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.
- Power – Refers to the ability of the muscles to release maximum force in
the shortest period of time. Football players, swimmers, shot-putters,
discus throwers, and high jumpers are examples of athletes who typically
have a high degree of power.

9
 - 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.

These skill-related components

are movements that are necessary for
an individual to successfully
demonstrate a variety of motor skills
and movement patterns. While
essential, these skill-related
components of fitness are not
employed and emphasized routinely
in the physical education setting yet
can be extremely enjoyable for
students. Therefore, the purpose of
this article is to describe and outline
various activities that can be
integrated in the physical education
setting to focus on skill-related components of fitness.

To achieve a physically fit body, discipline is essential. Regular participation in

regular workouts can do wonders in developing and maintaining a body fit to
work, enjoy recreational pursuits, and meets life challenges.

Although exposure to a variety of physical activities is the utmost concern

often physical education instructor, it is the responsibility of the student who
desires ultimate fitness to practice good health habits as well.

 Physical Fitness Test

The physical fitness test is a set of measures

designed to determine one’s level of physical fitness.
It has two components namely: Health-Related and
Skill-Related Fitness. Each component comprises
several tests and specific testing protocols. There
are one thousand and one tests used worldwide but
the choice of tests considered time efficiency in the
administration, availability of equipment, simplicity
of the procedures, and practically of the tests.

10
 How physically fit you are? Every Filipino college student should know his
physical fitness status so that he can determine his strengths and weaknesses. If
the abdominal muscles are weak, then select activities to improve these muscles.
As the student gets exposed to a variety of exercises, he can identify which
activities may prove beneficial to him in the pursuit of physical fitness.

The Bureau of Physical Education and School Sports (BPESS) recommended

the Physical Fitness Tests (PFT) which measures approximately the components
with the use of minimal facilities and equipment. These tests are given twice a
year. The first battery test which is diagnostic in nature, is given at the start of
the school year after giving an orientation on its value and administration. Two
months before the school year ends the same battery test is given to find out how
much improvement was made within the year.

 The Bps Physical Fitness Battery Tests

The following test constitute the Bureau of Physical Education and School
Sports Physical Fitness Battery Test:
- Test No. 1 Standing Long Jump – measures leg strength and power
- Test No. 2 Curl Ups – measures strength and endurance of abdominal
muscles
- Test No. 3 50-Meter Sprint – measures speed
- Test No. 4 Pull-Ups – measures the strength and endurance of the
muscles of the arms and shoulders
- Test No. 5 Flexed-Arms Hang (Girls) – measures the strength and
endurance of the muscles of the arms and shoulders
- Test No. 6 Shuttle-Run – measures agility and coordination
- Test No. 7 Sit and Reach – measures flexibility of the lower back and
hamstring muscles
- Test No. 8 Three-Minute Test – measures cardio-respiratory
endurance

Details of these testing essentials are taken from the Revised Physical
Fitness Test Manual issued by the Department of Education, Culture, and Sports
in 1994. They are found in your textbook. Study them carefully.

In taking the tests the Buddy-Buddy technique is recommended. Each of you

gets a partner who will be you buddy. You and your buddy take turns in
performing the tests. While you perform the tests, your partner will be observing
if rules/directions are followed; assisting you when necessary; and recording your

11
scores on the Physical Fitness Card. Afterwards you exchange roles. He performs
while you observe, assist, and record the data.

These types of tests can be quite helpful in developing a complete

understanding of current health. Physical fitness can play an important role in an
individual’s treatment journey. Your physical fitness level will help determine the
quality of your performance. You may be an ordinary person, an athlete, or a
dancer.

 Physical Fitness Test Goal

 To determine the level of fitness.
 To identify strengths and areas for development/improvement.
 To identify bases for physical activities.
 To gather and analyze data for norms and standards setting.
 To motivate and guide students in choosing sports activities they would
like to participate in.

 Body Mass Index

 Body Mass Index (BMI) is a person’s weight in kilograms (or
pounds) divided by the square of height in meters (or feet). A high
BMI can indicate high body fatness. BMI screens for weight
categories that may lead to health problems, but it does not diagnose
the body fatness or health of an individual.

Formula: Weight (kilograms) 30 30 = 20.83(Normal)

Height (meters) 2 (1.20) 2
1.44

Classifications:
Below 18.5 - Underweight
18.5 – 24.9 - Normal
25.0 – 29.9 - Overweight
30.0 – 34.9 - Obese
35.0 above - Extremely Obese

12
 PHYSICAL FITNESS TEST TARGET FOR GIRLS AND BOYS

GIRLS

Standing 50- Shuttl Sit & 3 min

Long Curl Meter Push e Run Reach Step
Ag
Jump up Sprint up (sec) (cm) Test
e
(cm) (sec)

15 170 23 8.5 12 58
16 172 24 8.5 11.8 63 Tentative
Norms
17 175 25 8.2 11.5 68
18 180 26 8.2 11.3 72 90 or less
19 184 27 8.2 11.0 74 beats/min
20 187 30 8.0 10.8 75

BOYS

Standing 50- Shuttl Sit & 3 min

Long Curl Meter Push e Run Reach Step
Ag
Jump up Sprint up (sec) (cm) Test
e
(cm) (sec)
15 208 38 7.5 4 10.9 55
Tentative
16 215 42 7.3 5 10.8 59
Norms
17 222 45 7.0 5 10.7 64
18 230 47 6.8 6 10.4 69 90 or
19 235 49 6.6 6 10.2 70 less
beats/mi
20 240 51 6.5 7 10.0 72
n

13
 Battery Physical Fitness Test Card
Name ______________________________ Pretest Date __________________
Sex ____________ Age ___________ Posttest Date _________________

Test Item Component Measured Scores

Pretest Posttest
1. Standing Long Jump Leg Strength and power ______ ______
(cm)
2. Curl-Ups Strength and Endurance of ______ ______
Abdominal Muscles (No. of times)

3. 50-meter Run Speed ______ ______

(sec)

4. Pull-Ups (Boys) Strength and endurance ______

______
Flexed Arm Hang (Girls) of arms and shoulder muscles

5. Shuttle-Run Agility and Coordination ______ ______

(sec)

6. Sit and Reach Flexibility of lower back ______ ______

(cm)
And Hamstring

7. 3-minute Step-Test Cardio-respiratory ______ ______

endurance (beats/ minute)

Body Mass Index

Height = ______ Classification: __________

14
 References

Websites
 https://jflowershealth.com/physical-fitness-testing/
 https://www.teacherph.com/download-deped-physical-fitness-test-manual/
 https://www.tandfonline.com/doi/abs/10.1080/08924562.2019.1637315?
journalCode=ustr20#:~:text=Skill%2Drelated%20fitness%20is%20broken,motor%20skills%20and
%20movement%20patterns.
 https://www.healthline.com/health/fitness/health-related-components-of-fitness#the-components
 https://study.com/academy/lesson/health-related-skill-related-physical-fitness.html
 https://www.who.int/health-topics/physical-activity#tab=tab_1
 https://www.smore.com/5p7c8-health-skill-related#:~:text=The%20five%20health%20related
%20fitness,%2C%20reaction%20time%2C%20and%20speed.
 https://seniorsecondary.tki.org.nz/Health-and-physical-education/Rationale/Why-study-physical-
education#:~:text=Physical%20education%20explicitly%20teaches%20the,knowledge%20to%20other
%20learning%20areas.

15