Path 1 Movement Competency Training PDF

1 PATH 1 MOVEMENT COMPETENCY TRAINING  2 INTRODUCTION “According to Plato, In order for man to succeed in life, God provided him with two means, education and physical activity....

1 PATH 1 MOVEMENT COMPETENCY TRAINING  2 INTRODUCTION “According to Plato, In order for man to succeed in life, God provided him with two means, education and physical activity. Not separately, one for the soul and the other for the body, but for the two together. With these two means, man can attain perfection”. Modern Physical Education activities are based on the natural physical education of primitive times. Even the more recent activities are found to be developed from natural activities. Physical Education existed since the earliest stages of humanity, in areas as simple as the transmission of knowledge skills, such as hunting. Physical activities were not organized by them. Because their motives about this are for searching foods and protects their selves from their enemies, their gregarious nature was innate and drives only by mating and propagation that gives them desire to dance and play which not being organized. The history of physical Education dates back to ancient Greece, where competition and intensity were second nature. During this time, physical education proved to be important because it was a necessity in training both Greek soldiers and athletes. For children, physical education and training would begin when they were around seven years old, with the goal being to eventually have them be well-skilled in activities like boxing, chariot races, and more. For this to happen they need to understand their body and what went into physical activity, thus physical education played a large role in the progression of the Greek society. By the mid-19th century, physical education would make its way to the United States. The reasoning was similar to that of what Greeks were using it for, which was to both educate and train soldier for eventual battle. However, over the course of time, physical education would develop into something more monumental. Schools the country world begin to take health- related topics more seriously, both on the playground and in the classroom, and courses targeted toward physical development would be given more attention. In most educational systems, physical education (PE), also called physical training (PT) or gym, is a course in the curriculum which utilizes learning in the cognitive, affective and psychomotor domains in a play or movement exploration setting. The term physical education is commonly used in this way: however, this denotes rather that “they have participated in the subject area, not studied it.” The first known literacy reference to an athletic competition is preserve in the ancient Greek text, the Iliad, by Homer. However, other cultures that existed before the Greeks, including the ancient Chinese, Indian, and Egyptian civilizations had traditions of physical education and activity, but the Greek influence is argued to be the most fundamental to how the disciplined is viewed today. WHAT IS PHYSICAL EDUCATION? Physical Education is the process by which changes in the individual are brought about through movements’ experiences. Physical Education aims not only at physical development but is also concerned with education of the whole person through physical activities. PHYSICAL EDUCATION DEFINITIONS Is an integral part of the educational program designed to promote the optimum development of the individual physically, socially, emotionally, and mentally though total body movement in the performance of properly selected physical activities. Is the interdisciplinary study of all areas of science relating to the transmission of physical knowledge and skills to an individual or a group, the application of skills and their results.  3 A program of activities in a school curriculum that involves sports, games, dance, gymnastics, and recreational activities. Understanding the Importance of Physical Education Physical Education is beneficial for both the bodies and minds of students. By being more active, students will also benefit by being able to better avoid injury., they will have more confidence, and they can see improved mental health. It’s important to educate students on the benefits of playground and in school physical activity and instruct them on issues related to human body and other and other health related issues to give them a better understanding of how their body works. Today, through physical education, children, and young adults, are able to participate in activities such as exercise, team and individual sports, gymnastics, dance, and much more. Greek Philosopher, teachers and medical men who contributes worth of Physical Education 1. Herodotus – recognized the use of physical education as an aid to medicine as early as the fifth century. 2. Galen – stated that physical education is a part of hygiene and subordinate to medicine. 3. Socrates – gave emphasis on the important of physical education attaining health in order to achieve one’s purpose in life grave mistakes caused by poor decisions can be a result of poor health. 4. Plato – considered gymnastics and music as the two most important subjects in the curriculum. 5. Xenophon – thought of physical education as important in terms of the military and essential to success in life soundness of the mind and body. OBJECTIVES OF PHYSICAL EDUCATION The following objectives of Physical Education are viewed and stated in terms of their contribution to the outcomes of education and which justify the existence of physical education in the curriculum. 1. Physical Development- Through carefully selected physical education activities, an individual who participates actively will develop and maintain good health and high level of physical fitness. 2. Social Development- Participation in Physical Education activities provides opportunities for the acquisition and practice of desirable social traits necessary for adjustment to happy living and to the social life in general. 3. Emotional Development- The informal nature of physical education offers opportunities for the development of expression and emotional traits needed for emotional mastery. 4. Mental Development- Through participation in Physical Education activities the individual develops his mental capacities as he learns the mechanical principles of underlying movement, as the learner acquires knowledge and understanding of rules and strategies of games and sports as well as dance instructions, as he discover ways of improving his movements in gymnastics and dance, and the ability to analyze and give judgments.  4 VALUES OF PHYSICAL EDUCATION The value of physical education activities are found in the resulting development and adjustment of the individual. Engaging in any activity stipulates in some degree the four types of development although different activities emphasize different amounts. Regular exercise and physical activity are extremely important and beneficial for long-term health and well-being. Health Benefits of Exercise and Physical Activity 1. Reduce the risk of premature death 2. Reduce the risk of developing and/or dying from heart disease. 3. Reduce high blood pressure or the risk of developing high blood pressure. 4. Reduce high cholesterol or the risk of developing high cholesterol. 5. Reduce the risk of developing colon cancer and breast cancer. 6. Reduce the risk of developing diabetes. 7. Reduce or maintain body weight or body fat. 8. Build and maintain healthy muscle, bones, and joints. 9. Reduce depression and anxiety. 10. Improve psychological well-being. 11. Enhance work, recreation, and sports performance. FOUR TYPES OF DEVELOPMENT 1. ORGANIC- This is the development of power and endurance of the heart, lungs, and heat-regulating mechanism, and digestive and eliminating organs. 2. NEUROMUSCULAR- The development of skills and coordination required in the mastery of life’s varied activities can be directly attributed to physical education; also to the development of strength in the skeletal muscles used in such coordination. 3. INTERPRETIVE- This type of development strengthens the thinking, interpreting, and problem-solving processes of the individual. 4. EMOTIONAL-The development and maturing of impulses and emotions through activities which give them expression under natural controls. “PHYSICAL EDUCATION IN THE PHILIPPINES” Just like in the primitive society, the activities in physical education were very important for survival because this was not affected of what every activity they have. Except for those enforce labor in a lower class which generally had a sedentary like. While in American period it’s an interesting worthwhile for them. Year Present; Nov.15,1935, the Philippine Commonwealth that interrupted the Japanese occupation during the World War II. In 1937 Physical Education was made curricular subject in the secondary schools. The summer schools for Physical Education was been opened by the Bureau of Education under the direction of Serufin Aquino. The Physical Education was no able to have a chance to emphasis and it was sadly neglected by some Philippine School, after granting American independence. But because of the performance of the Filipino athletics this was being launched by the Secretary Education Honorable Carlos P. Romulo. He orders No.15 series 1967 entitled “Physical Education and Sports Development Program” this was considering shots to the arms which made gladness to the hearts of the Physical Educators of the country.  5 Today it revised to all of those schools in the country as one of the subjects in academic and to development and evaluation of programs for promoting and improving organized sports in physical fitness for all numbers of the community. WHAT IS MOVEMENT COMPETENCY? Movement competency is an integral component of physical literacy, which has been defined as having the movement competence, knowledge, skills and attitudes to live a healthy life. Moreover, it is a fundamental aspect of childhood development with a lasting influence on aspects of health across the lifespan. Movement: The keystone of Physical Education and Sport ❖ Why is movement the cornerstone for physical education? ❖ What are examples for each of the movement concept? ❖ What are some suggestions to help individuals learn movement concepts and fundamental motor skills? Movement fundamentals – comprised of movement concepts and fundamental motor skills. Movement concepts – are knowledge and understanding of movements that allow individuals to adapt and modify their movements to achieve specific movement goals. It includes: body awareness, spatial awareness, qualities of movements, and relationships. Fundamental motor skills – are the foundation for development of more complex and specialized motor skills used in games, sports, dance, and fitness activities. Ideally, movement concepts and fundamental motor skills should be learned during early childhood and elementary school. More likely to use skills throughout lifetime when proficiency is achieved at a young age. This include: locomotor movements, nonlocomotor movements, and manipulative. Two Approaches: 1. Movement Education Teachers present students with series of problem-solving movement challenges to help students explore and understand their body Encourages individual creativity and the ability to adapt and modify movements. 2. Developmentally Appropriate Approach to Physical Education Meeting the development needs of the learner. Develops competence, self confidence in ability to move, and encourages regular participation in physical activity. GENERAL FACTORS AFFECTING MOVEMENT 1. Physiological factors Cardiovascular endurance Muscular strength and endurance Flexibility 2. Psychological factors Intrinsic motivation Extrinsic motivation Fear  6 Anxiety Self-confidence 3. Sociological factors Membership in a group Gender roles Economics MOVEMENT CONCEPTS a. Body Awareness: What can the body do? Identification and location of body parts Body shapes and positions Awareness of body movements Body as a communicator to express feelings Awareness of muscle tension and relaxation b. Spatial Awareness: Where does the body move? To recognize self-space and respect that of others To move within general space safely Recognize different directions and hoe to change directions To understand different levels of movement To travel through different pathways and the pathways that different objects move in. Adjusting range of movements according to the task and situation. c. Qualities of Movement: How does the body move? Balance: Understand the nature of static and dynamic balance and the role of balance in movement. Time: Differentiate among speeds and to increase or decrease the speed of movement. Force: To be able to create and modify one’s force to meet the demands of the task. Flow: To combine movements smoothly and to perform movements within a restricted time or space. d. Relationships: With whom and what does the body move? To understand the relationship of the body parts to one another and the body. To move effectively relative to other individuals and/or within a group. To understand the relationship between the body and its parts to objects.  7 FUNDAMENTAL MOTOR SKILLS Rate of progress in developing these skills varies with each individual. Several fundamental motor skills can be combined to create a specialized movement necessary in an activity. Lack of development may hinder future participation in activities. a. Locomotor movements – are those that incorporate traveling from one point to another. Examples: walking, running, leaping, hopping, skipping, sliding, galopping b. Nonlocomotor movements – are movements done in place. Examples: bending, stretching, twisting, turning, pushing, pulling, swinging c. Manipulative – motor skills that use hands, feet, or another body part to move or manipulate an object. Examples: throwing, catching, kicking. HEALTH AND WELLNESS Health - is defined as the overall condition of a persons’ body or mind and the presence or absence of illness or injury. It is also a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity. Wellness – is an active process of becoming aware of and making choices towards a healthy and fulfilling life. It is more than being free from illness, it is a dynamic process of change and growth. Note: Being physically active is one of the best ways to keep your heart and lungs healthy. Following a healthy diet and not smoking are other important ways to keep your heart and lungs healthy. WHAT IS PHYSICAL WELLNESS? Physical Wellness is the positive state of well-being and capability of an individual to design personal programs for improving and maintaining optimum levels of health. It is a combination of many different components (mental, social, emotional, spiritual, and physical) that expand one’s potential to live a quality life, to work effectively and to make a significant contribution to the society. Wellness reflects how one feels about life as well as one’s ability to function effectively. It is also described as the positive component of good health. Being physically active can build physical fitness that, in turn, provides you with many health and wellness benefits. BENEFITS OF HEALTH AND WELLNESS Looking Good – regular physical activity is a healthy lifestyle. Healthy lifestyle such as proper nutrition, good posture, and good body mechanics can help you look your best. Feeling Good – People who engage in regular physical activity feel better. You can resist fatigue, are less likely to be injured and are capable of working more efficiently. Enjoying Life – Life is more enjoyable when you engage in regular physical activity that results in physical fitness, the key to be able to do more of the things you want to do. Meeting Emergencies – A fit and active person has the capacity to help or to assist other people when they need help.  8 SEVEN DIMENSIONS OF WELLNESS 1. Physical Wellness is the dimension most commonly associated with being healthy. It entails confidence and optimism about one’s ability to protect physical health and take care of health problems. 2. Emotional Wellness involves the ability to understand your own feelings, accept your limitations, and achieve emotional stability. Furthermore, it implies the ability to express emotions appropriately, adjust to change, cope with stress in a healthy way, and enjoy life despite its occasional disappointments and frustrations. 3. Mental Wellness also referred to as intellectual wellness, implies that you can apply the things you have learned, create opportunities to learn more, and engage your mind in lively interaction with the world around you. 4. Social Wellness, with its accompanying positive image, endows you with the ease and confidence to be outgoing, friendly, and affectionate toward others. Involves a concern for oneself and also an interest in humanity and the environment as a whole. 5. Environmental Wellness refers to the effect that our surroundings have on our well- being. Implies a lifestyle that maximizes harmony with the earth and take action to protect the world around us. 6. Occupational Wellness is not tied to high salary, prestigious position, or extravagant working conditions. Any job can bring occupational wellness if it provides rewards that are important to the individual. Those who are occupationally well have their own “ideal” job, which allows them to thrive. 7. Spiritual Wellness provides a unifying power that integrates all dimensions of wellness. Basic characteristics of spiritual people include a sense of meaning and direction in life and a relationship to a higher being. PHYSICAL FITNESS AND WELLNESS Movement and physical activity are basic functions for which the human organism was created. In the United States, physical activity is the second greatest threat to public health and is often reference in new concerns about “Sitting Disease” and “Sedentary Death Syndrome” or SeDS. (The number one threat to public health is tobacco use – the largest cause of preventable deaths.) Over the last two decades the world has transitioned to from where populations did not have enough to eat to one where, even in developing countries and abundance of unhealthy food and inactivity is causing obesity, chronic diseases, and premature death. The life expectancy for a child in the United States was only 47 years. Life expectancy refers to the number of years a person is expected to live base on the statistical average. The average life expectancy in the U.S. is 79.6 years. Japan ranks first in the world with an overall expectancy of 84.46 years. Now people with serious illness spend an extra 1.2 years and extra 2 years for disability persons. Medical treatments allow people with various chronic ailments to live longer. Leading Health Problems PHILIPPINES UNITED STATES Coronary heart disease Cardiovascular disease (stroke, heart attack, etc.) Stroke Cancer Influenza or Pneumonia Hypertension Diabetes Chronic lower respiratory disease Tuberculosis Hypertension Cancer (Lung cancer, Breast cancer) Kidney disease Asthma  9 BEHAVIORS THAT CONTRIBUTE TO WELLNESS Be physically active. Choose healthy diet. Maintain a healthy body weight. Manage stress effectively. Avoid tobacco and drug use and limit alcohol consumption Protect yourself from disease and injury. Maintain meaningful relationship. WHAT IS PHYSICAL ACTIVITY? According to the Department of Health and Human Services' "2008 Physical Activity Guidelines for Americans," physical activity generally refers to movement that enhances health. Physical activity is any body movement that works your muscles and requires more energy than resting. Walking, running, dancing, swimming, yoga, and gardening are a few examples of physical activity. A bodily movement produced by skeletal muscles. It requires energy expenditure and produces progressive health benefits – can be of light intensity or moderate to vigorous intensity. Exercise is a type of physical activity that's planned and structured. Lifting weights, taking an aerobics class and playing on a sports team are examples of exercise. Physical activity is good for many parts of your body. This article focuses on the benefits of physical activity for your heart and lungs. The article also provides tips for getting started and staying active, and it discusses physical activity as part of a heart healthy lifestyle. WHAT IS PHYSICAL FITNESS? Physical Fitness is considered a measure of the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situation. In some other way, a set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort – to perform moderate-to-vigorous levels of physical activity without becoming overly tired. It consists of health-related physical fitness and skill-related physical fitness, which have at least 11 components, each of which contributes to total quality of life. Physical fitness also includes metabolic fitness and bone integrity. Although the development of physical fitness is the result of many things, optimal physical fitness is not possible without regular exercise. Levels of fitness depend on such physiological factors as the heart’s ability to pump blood and the size of muscle fibers. To develop fitness, a person must perform enough physical activity to stress the body and cause long-term physiological changes. Only exercise will significantly improve fitness. Physical Fitness comprises two repeated concepts: general fitness (a state of health and well-being) and specific fitness (a task-oriented definition based on the ability to perform specific aspects of sports or occupations). Physical fitness is generally achieved through exercise, correct nutrition and enough rest. It is an important part of life.  10 FITNESS STANDARDS 1. Health Fitness Standards – is the lowest fitness requirements for maintaining good health, decreasing the risk for chronic diseases, and lowering the incidence of muscular-skeletal injuries. The health fitness standards proposed here are based on the linking minimum fitness values to disease prevention and health. Attaining the health fitness standard is conducive to a low risk of premature hypokinetic diseases and requires only moderate physical activity. A 2-mile walk in less than 30 minutes, five or six times a week, seems to be sufficient to achieve the health-fitness standard for cardiorespiratory endurance. 2. Physical fitness standards - is a fitness level that allows a person to sustain moderate-to-vigorous physical activity without undue fatigue and the ability to closely maintain this level throughout life. COMPONENTS OF PHYSICAL FITNESS 1. Health Related Components This refers to the ability to perform activities of daily living without undue fatigue. It focuses on the organic proficiency. These components are directly associated with good health and reduced risk of hypokinetic disease. Possessing a moderate amount of each component of health –related fitness is essential to disease prevention and health promotion, but it is not essential to have exceptionally high levels of fitness to achieve health benefits. High levels of health-related fitness relate more to performance than to health benefits. a. FLEXIBILITY - the ability of the muscle and joints to go through the full range of motion. It involves four basic movements, namely: a. Flexion – bending a body segment b. Extension – straightening a body segment c. Abduction – moving a limb away from the body d. Adduction – moving a limb toward the body. It depends on joint structure, the length and elasticity of connective tissue, and nervous system activity. Flexible, pain- free joints are important for good health and well-being. Inactivity causes the joints to become stiffer with age. Stretching exercises can help ensure a healthy range of motion for all major joints. b. CARDIOVASCULAR ENDURANCE - the capacity of the heart, blood vessels, and lungs to adapt to physical exertion for a prolonged duration. It depends on such factors as the ability of the lungs to deliver oxygen from the environment of the blood stream, the heart’s capacity to pump blood, the ability of the nervous system and blood vessels to regulate blood flow, and the capability of the body’s chemical system to use oxygen and process fuels for exercise. c. MUSCULAR STRENGTH - the ability or capacity of a muscle or muscle group to exert a one-time maximal force against resistance through a full range of motion. It depends on such factors as the size of muscle cells and the ability of nerves to activate muscle cells. Strong muscles are important for the smooth and easy  11 performance of everyday activities, such as carrying groceries, lifting boxes, and climbing stairs, as well as emergency situations. They help keep the skeleton in proper alignment, preventing back and leg pain and providing the support necessary for good posture. d. MUSCULAR ENDURANCE - the ability of a muscle or muscle group to perform or sustain a submaximal muscle contraction repeatedly over a period of time. It depends on such factors as the size of muscle cells, the ability of muscles to store fuel, and the body supply to muscles. Muscular endurance is important for good posture and for injury prevention. Muscular endurance helps people cope with the physical demands of everyday life and enhances performance in sports and work. e. BODY COMPOSITION - relates to the makeup of the body in terms of muscle, bone, fat and other elements. It is also referring to the relative amount of fat free mass (muscle, bone, and water) and fat in the body. Healthy body composition involves a high proportion of fat-free mass and an acceptably low level of body fat, adjusted for age and gender. A person with excessive fat – especially when excess fat is located in the abdomen – is more likely to experience a variety of health problems. The best way to lose fat is through a lifestyle that includes a sensible diet and exercise. 2. Skill Related Components These components are related primarily to successful sports and motor-skill performance. It focuses on the skills or motor proficiency. They are called skill-related because people who possess them find it easy to achieve high levels of performance in motor skills, such as those required in sports and specific types of jobs. a. AGILITY -It is the ability of the individual to quickly shift or change direction of the body from one point to another. b. BALANCE- It is the ability of the individual to maintain some degree of equilibrium while moving or standing still. c. COORDINATION-It is the harmonious working relationship between the skeletal muscle and nerves in one aspect of movement. d. POWER-It is the ability to perform one explosive muscle effort in a short period of time. e. SPEED-It is the ability to perform a task or move from one point to another in the shortest possible time. f. REACTION TIME- It is the time required to produce an appropriate and accurate physiological or mechanical response to some external stimulus.  12 BODY COMPOSITION Achieving recommended body weight improves health parameters, but most importantly, it improves quality of life by allowing you to pursue tasks of daily living, along with leisure and recreational activities, without functional limitations. You will also rejoice in the way you feel if you follow a healthy diet, remain physically active, and maintain a lifetime exercise program. Body composition refers to the fat and nonfat components of the human body; important in assessing recommended body weight. Recommended body weight is body weight at which there seems to be no harm to human health; healthy weight. Underweight refers to an extremely low body weight. Overweight is an excess amount of weight against a given standard, such as height or recommended percent body fat. Obesity is an excessive accumulation of body fat, usually at least 30 percent greater than recommended body weight. Body Mass Index (BMI) is a technique to determine thinness and excessive fatness that incorporates height and weight to estimate critical fat values at which the risk for disease increases. Factors Affecting Body Composition 1. Gender Men tend to have more muscle mass than women. Women have more fat mass than men. 2. Age 3. Diet 4. Activity Level – determined how hard your heart works during activities / exercises. ❖ Sedentary – gets little to no exercise (low intensity) ❖ Moderate – gets less than 2 ½ hours per week of exercise (moderate intensity) ❖ High – gets at least 1 hour and 15 minutes every week of vigorous exercise (maximum efficiency) Weight Management- is the process of adopting long-term lifestyle modification to maintain a healthy body weight. Considers not only weight loss but also the maintenance of a healthy body over time. The importance of weight management is to reduce the risk of developing serious health problems (heart diseases, high blood pressure, breathing problems, cancer). Methods of Weight Management 1. Eating a healthy diet. 2. Increasing physical activity levels. 3. Getting more quality sleep.  13 PHASES OF EXERCISE 1. Warm up Exercise The initial phase of any exercise program Warm up activities should be conducted before an intense work-out. It will help you perform better and will decrease aches and pains. It prepares the muscles for exercise and allows oxygen supply to ready itself for whatever strenuous activities to be worked at. Muscles perform best when they are warmer than normal body temperature. They should consist of flexibility exercises that stretch all the major muscle groups. Light paced jogging can also prepare the heart muscle prior to the workout. It is the light physical activity which prepares the body physiologically for exercise by increasing body temperature, stretching ligaments and muscles, and increasing flexibility. Normally, the warm-up takes about 5-10 minutes. If the individual is already warmed-up is the onset of a light sweat. General body warm-up activities may include: - Stationary Jogging - Light Jogging - Brisk Walking - Slow Rope Skipping - Stair Climbing - Neck Stretch - Arm and shoulder stretch - Triceps and shoulder stretch - Side stretch - Chest stretch - Shoulder stretch - Quadriceps stretch - Forearm stretch Benefits of Warm-up 1. Increase range of motion 2. Improves coordination and movement efficiency 3. Decreased risk of injury 4. Increased power output available from muscles 2. Work-Out Exercise A workout is an episode in which someone tries to influence fitness by maintaining or improving cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition, or some combination of these. This phase should follow the principles of training with regard to frequency, intensity, and time. Reaching the target heart rate and maintaining the intensity of workout in the specified time are important guidelines for this phase. It takes 30 minutes to 1 hour to workout. Refers to the contents of the developing phases of exercise program. These includes: a. Flexibility Exercises involves stretching all major muscle group of the body with special attention to the specific muscles that are used in daily physical activities. b. Strength and Endurance exercises combine both calisthenics, weight training, prolonged and continue activities.  14 3. Cool-down Exercises Serve to gradually taper on the body from the stress of exercise. It helps in returning blood to the heart for re-oxygenation. After the workout, cooling down should be accomplished by walking for a few minutes. This can help prevent soreness the next day by massaging the waste products of exercise into the circulatory system. When the person stops exercising, the heart continues for a time to pump blood to the muscles at a vigorous rate. If no cooling down activity is done, there is a little action to send the blood back to the heart, and will pool in the veins. This pooling may cause light-headedness, which can be prevented by proper cooling down. The walking might be followed with stretching exercises to undo the tightening of muscles groups that occur from strenuous activity. Phases of Cool-Down 1. Body Cool-Down involves an activity that will allow the heart rate to gradually return to its normal rate. 2. Cool-Down Stretch involves stretching specific body parts for 5-10 minutes to prevent muscle from tightening too quickly. Benefits of Cooling Down 1. Improved performance 2. Improved muscle joint flexibility 3. Decreased cardiovascular problem 4. Decreased incidence of muscle joint injury.  15 PHYSICAL FITNESS TEST According to the American Association of Health, Physical Education, Recreation and Dance (AAHPERD), Physical Fitness is defined as “a physical state of well-being that allows people to perform daily task or activities with vigor, reduce the risk of health problems related to lack of exercise, and establish a fitness base for participation in a variety of physical activities”. This Association developed a battery of physical fitness test, which was adopted for Filipino students by the Bureau of Physical Education and School Sports (BSPESS) of the Department of Education, Culture and Sports (DECS).One of the objectives of Physical Education in the school system from grade one to college is to improve the physical fitness level of the student. Physical Fitness Testing is a necessary activity because it will give us information on the status of over-all physical fitness. The Physical Fitness test will serve as a guide in determining what PE activities the student will need to improve any physical fitness component or their physical fitness component in general.The Physical Fitness Test should be administered at least twice a year, the pre-test at the beginning of the school year and post-test at the last month before the end of the term (semester). PHYSICAL FITNESS COMPONENTS TEST ITEMS BEING TESTED Standing Long Jump Leg strength and power Bent-knee curl-ups Abdominal strength and endurance Regular push-ups (Males) Arm strength and endurance Knee push-ups (Females) Arm strength and endurance T-test Agility Sit and Reach Trunk flexibility Modified Side Leg Extension Balance FITNESS TESTS 1. Modified Side Leg Extension Purpose: To assess the ability to balance with one foot. Equipment: flat, non-slip surface, stopwatch, paper and pencil. Procedure: a. Stand on the mat with one foot. b. Extend your free leg to the side as far as possible and slightly bend the other leg. Scoring: the total time in seconds is recorded. The score is the best of three attempts.  16 2. Sit and Reach – a test of flexibility for the lower extremities particularly the hamstring. Purpose – reach as far as possible without bending the hamstring Equipment: Tape Measure/Meter Stick, Wooden Box Procedure: For you: a. Sit on the floor with back flat on the wall with feet approximately 12 inches apart. b. Without bending your back, knees, and elbows, place one hand on top of the other and position the hands on the floor. c. After the tester has positioned the zero point of the tape measure, start the test by slowly reaching the farthest point possible without bending the knees. For your partner: a. As the student assumes position (b) procedure, position the zero point of the tape measure at the tip of the finger farthest from the body. b. See to it that the knees are not bent as the test taker reaches the farthest that he/she could. c. Measure the farthest distance reached. d. record the score in centimeter. Scoring - record sit and reach to the nearest 0.1 centimeter. 3. Curl-ups Purpose – to measure strength of abdominal muscles Equipment: Exercise mats or any clean mats Procedure: For you: a. Lie on your back with the knees flexed and the feet 12 inches from the buttocks. b. Feet cannot be held or rested against an object. The arms are extended and are resting on the thighs c. Complete a slow, controlled curl-up, sliding fingertips along the floor until they touch the second tapeline.  17 d. The curl-up should be performed at a rate of one every 3 seconds or 20 curl-ups per minute (2 seconds going up and 1 second going down). e. There should be no rest at the bottom position, and perform as many curl-ups as possible without stopping. For the tester a. One curl-up is counted each time the student’s shoulder blade touches the floor. b. Make sure that the student performs the curl-ups in the correct form. c. The test is terminated when the subject can no longer perform the curl-ups in the correct form (three corrections are allowed), is in pain, voluntarily stops or when cadence is broken. Scoring – record the number of curl-ups made. 4. Push-up  18 Purpose – to measure strength of upper extremities Equipment: Exercise mats or any clean mats Procedure: For you: a. Lie down on the mat; face down in standard push-up position: palms on the mat under the shoulders, fingers pointing forward, and legs straight, parallel, and slightly apart, with the toes supporting the feet. b. FOR BOYS: Straighten the arms, keeping the back and knees straight, then lower the arms until there is a 90-degree angle at the elbows (upper arms are parallel to the floor). FOR GIRLS: With knees in contact with the floor, straighten the arms, keeping the back straight, then lower the arms until there is a 90-degree angle at the elbows (upper arms are parallel to the floor). c. Perform as many repetitions as possible, maintaining a cadence of 20 push-ups per minute (2 seconds going down and 1 second going up). For the tester: a. As the student assumes the position of push-up, start counting as the student lowers his body on the ground until he reaches 90-degree angle at the elbow. b. Make sure that the student performs the push-ups in the correct form. c. The test is terminated when the subject can no longer perform the push-ups in the correct form (three corrections are allowed), is in pain, voluntarily stops, or when cadence is broken. Scoring – record the number of push-ups made. 5. Standing Long Jump  19 Purpose: to measure the explosive power of the legs Equipment: Tape measure, chalk Procedure: The student stands behind a line marked on the ground with feet slightly apart. With swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. Scoring: The measurement is taken from take-off line to the nearest point of contact on the landing (back of the heels). Record the longest distance jumped, the best of three attempts. Scoring - record distance from the nearest 0.1 centimeter to the farthest. 6. T- Test Purpose: to test running agility and includes forward, lateral, and backwards. Equipment: flat non-slip surface, marking cones, stopwatch, measuring tape. Procedure: a. The subject starts at cone A. On the command of the timer, the subject sprints to cone B and touches the base of the cone with their right hand. 10 meters distance. b. They then turn left and shuffle sideways to Cone C and also touches its base, this time with the left hand. c. Then shuffling sideways to the right to cone D and touching the base with the right hand. d. Then they shuffle back to cone B touching with the Left hand and run backwards to cone A. Scoring: the total time in seconds is recorded. (The stopwatch is stopped as the subject pass cone A).  20 Dance aerobics Aerobics dance is the dance form of the aerobics exercise. It is a dance exercise which is carried out according to the rhythm of some music. Aerobics dance, which integrates the beauty of dancing and the benefits of exercising into one whole work-out strengthens the body muscles, increases stability and flexibility, energizes lung activities and effectively reduces tension and mental stress. If you have no time to exercise, but wish to have a beautiful body, then you can prefer dance aerobics exercise. It is a great fun workout that helps in strengthening your body, giving energy to carry out your day-to-day activities efficiently and effectively. Kenneth Cooper considered the Father of Aerobics. There are many benefits of dance aerobics. It helps in losing weight and building body muscles. Dance aerobics ensures healthy heart and strengthens your lungs. It enhances your blood circulation, relieves stress and lowers your cholesterol levels. Different types of Dance Aerobics: Dance aerobics include Hi-Lo aerobics, Hip-Hop aerobics, Funk and jazz aerobics, etc. 1. Hip-Hop aerobics The Hip-Hop aerobics is a dance aerobics routine, which mixes together funk with contemporary dance. Hip-Hop aerobics incorporates the usage of high energy dance, while focusing on the entire form of the body. 2. Hi-Lo aerobics Hi-Lo Aerobics involves a fast paced routine that includes rapid movement and work on thighs, abs, calf, heart and so on. You move typically on one side while slanting in position. This involves shuffling, turning, shuffling and doubling the knees back while sprinting during the routine and taking a profound side lunge at swift paces. Hi-Lo Aerobics work the abs, heart, calf, legs and thighs. 3. Funk and jazz aerobics Funk and jazz aerobics comprise low-impact workouts, which include jazz steps, funk twists and yoga. 4. Step aerobics Step aerobics offers a more intense workout. It provides extra boost by incorporating the action of stepping on to the platform to intensify the workout. It is a form of low impact and does not stress the joints as much as running and jogging. The action of  21 stepping does not shock the joints. During the Step Aerobic exercise, you position a footstep in the frontage, which you step one foot up, down and up on the other leg, replicating the course of action for quite a few minutes. The process is intended to tone the lower body. 5. Low impact aerobics Low-impact aerobics are those movements involving large muscle groups used in continuous rhythmic activity in which at least one foot contacts the floor at all times. It has developed to decrease the lower leg overuse injuries associated with high-impact classes. This type of exercise is ideal for seniors, pregnant women and overweight people. It is beneficial for those who have not exercised for some time. With low impact aerobics, more fit people may have difficulty achieving required intensity, therefore they are told to use larger movements. It means when you begin walking, you may walk with slow rate and slowly increase your step length and move your arms as you walk to get to the same level. 6. Aerobic kickboxing Aerobic kickboxing is also called as cardio boxing or boxing aerobics. It is a tremendous way of achieving a beautiful body. This type of exercise leads to quick weight loss. You feel more energetic and enthusiastic at the end of the session. Aerobic kickboxing is used for toning your body and tightening your muscles and makes you look younger. It acts as a great stress reliever and enhances your flexibility level and blood circulation. 7. Zumba Zumba Fitness has quickly become one of the most popular dance aerobics programs. Created in Colombia in the 1990s, this style of dance aerobics incorporates Latin moves with a global soundtrack including beats from around the world. 8. Jazzercise Judi Sheppard Missett created Jazzercise in 1969, and it soon became a fitness craze that's still popular today. Jazzercisers all over the country move to the latest music to burn up to 800 calories in 60 minutes. Not only does this form of exercise give you an aerobic workout, but it also strengthens and tones the muscles.  22 9. Ballroom Dancing If you've envied the bodies of the dancers on "Dancing with the Stars," then give ballroom dancing a try. Ballroom dancing comprises many types of dances from different parts of the world. Popular dances include modern waltz, tango, Viennese waltz, rumba, swing and quickstep. 10. Belly Dancing Belly dancing originated in the ancient cultures of the Far East, India and the Middle East. It was originally performed by women for other women during fertility rites or during celebrations for women entering marriage. It's a particularly good workout for the core muscles, and it also tones and strengthens the arms and legs. It doesn't burn quite as many calories as other dance workouts -- about 300 an hour -- but it teaches you to engage your core muscles and move fluidly.  23 REFERENCES Hoeger, W.W.K., Hoeger, S.A., Fawson, A.L., & Hoeger, C.I. (2018). Principles and Labs for Fitness and Wellness. Fourteenth Edition. Cengage Learning. U.S.A. Hoeger, W.W.K., Hoeger, S.A., Hoeger, C.I., & Fawson A.L. (2015). Lifetime Physical Fitness & Wellness: A Personal Program. 14th Edition.Cengage Learning. Boston. Fahey, T.D., Insel, P.M., & Roth, W.T. (2011). Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness. Ninth Edition. McGraw-Hill. NY Mratinkovic, A. et al. (2017). Introduction to Physical Education, Fitness, and Sport. 3G E- Learning LLC. USA. ISBN: 978-1-68095-873-7 Mangieri, Heather R. (2017). Fueling Young Athletes: Essential foods and fluids for the game day – and every day. ISBN: 978-1-4925-2209-6 (print) Tulio, D. (2008). 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