FITT 1-Movement Enhancement

FITT 1
Movement Enhancement

Orientation

- Discussion about the rules and regulation of the school and class.
- Policy of the instructor.
- Other matter to be discuss by the instructor.

PHYSICAL EDUCATION

Refers to an important segment of general education which aims to contribute to the total development of
the learner through participation in selected vigorous activities. It is an education through movement.

According to Andin (1988):

Physical education is an integral part of the educational program designed to promote the optimum
development of the individual physically, socially, emotionally, and mentally through total body
movements in the performance of properly selected physical activities.

1987 PHILIPPINE CONSTITUTION

Article XIV: Section 19
Legal Bases for Physical Education

(1) The state shall promote physical education and encourage sports programs, league competitions, and
amateur sports, including training for international competitions, to foster self-discipline, teamwork, and
excellence for the development of a healthy and alert citizenry.

(2) All educational institutions shall undertake regular sports activities throughout the country in
cooperation with athletic clubs and other sectors.

PHYSICAL EDUCATION: A CONCERN FOR LIFE

BRIEF HISTORY AND DEVELOPMENT OF PHYSICAL EDUCATION

Primitive Times – During primitive time, physical education has existed as a form of survival. Primitive
people hunt for their food and they fight against their enemies in order to survive. They move according to
their satisfaction, needs and necessity
Examples:
Hunting with animals
Fishing along the rivers
Engage in murder for protection
Dance and play

ANCIENT ORIENTAL COUNTRIES

Ancient China - As early as 2698 B.C. form medicinal gymnastics was developed. The people felt that the
cause of their illness was their inactivity due to their sedentary life. They soon realized that a kind of
gymnastics could provide the activity for a cure of their illness. The “Kong-FU” was the earliest of exercises
recorded in history. This has been met with much enthusiasm by the present generation in the Philippines
after World War II.
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India - A great contribution of India to physical education is “yoga” which is composed of exercises in
posture and regulated breathing. Although this is a religious activity in India, it is being accepted today as
important activity to discipline the mind body because it involves 84 different positions.

GREECE (Sparta) - The main objective of physical education was to contribute to a strong and powerful
army.

Athens, Greece - In the era of 600 to 700 B.C. with their quest for physical and intellectual perfection,
Athenians celebrated the beauty of the human form in dance, art, religious rites and athletics. Physical
education became a form of entertainment, thus Olympic Games is created and held in Gymnasia.
Athenians honored the gods of Olympus especially Zeus, with the first Olympic games.
The individual life was not controlled and regulated as in Sparta, and he enjoyed individual
freedom. The objective of physical education was for physical perfection with emphasis of beauty of
physique.
Laid the foundation for the present Olympic Games which were first held in 776 B.C. and continued
every four years thereafter.

GREEK PHILOSOPHERS CONTRIBUTED THE WORK OF PHYSICAL EDUCATION

Herodotus – recognized the use of physical education s an aid to medicine as early as the fifth century.
Galen – stated the physical education is a part of hygiene and subordinate to medicine.
Hippocrates – proclaims the law of use and disuse of the parts of the body; the parts of the body are
strengthen through use, and disuse result in muscle atrophy or weakness
Socrates – gave emphasis on the importance on physical education in attaining health in order to achieve
one’s purposes in line. Grave mistakes caused by poor decisions can be result of poor health
Plato – considered gymnastics and music as the two most important subjects in the curriculum.
Aristotle – recognized the close interrelationship of the body and soul, and the mental faculties can be
affected by poor health. He also prescribes progression of exercises; excessive or deficient exercises can
result to the harm to the body.
Xenophon – thought of physical education as important in terms of the military, and the essential to
success in life is soundness of the mind and body.

Dark Ages - Two major movements grew out which swept all over Europe, asceticism and scholasticism.
These movements affected tremendously physical education Christianity grew and thrived in this period
with the ascetic belief that one can attain high spiritual level through solitude, mortification of the flesh,
and devotional contemplation. These people did not believe in worldly pleasures but this should be a
means of preparing for the next world. The body should be tortured and not improved because the body is
evil. A Christian emperor, Theodosius, abolished the Olympic game in 394 A.D. because these were
believed as being pagan.
Scholasticism had the belief that the most essential items in one’s education facts that the key to a
successful life is the development of the mental or intellectual powers.

America
Tennis was introduced in 1874
Basketball was invented by James Naismith.

During 1700’s
P.E developed significantly as it was promoted to the masses. It was during that century when P.E was
regarded as a social activity. A series of gymnastics apparatuses was also developed
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German and Swedish Physical Education

During 1800’s P.E. found its way into formal schools in Germany, Sweden, United Kingdom and
America. German and Swedish programs emphasized gymnastics and exercise routines.
1900’s
The most significant development was the large-scale provision of P.E programs for girls and people
with disabilities.

Philippines
Cockfighting is an ancient sport in the Philippines

OBJECTIVES OF PHYSICAL EDUCATION

Physical Development
Selected physical education activities develop and maintain good health and high level of fitness. Engaging
in physical activities will lead to individual’s growth and development.

Social Development
Engaging in selected physical education activities develops the desirable traits needed for the adjustment
in the society. Social traits: friendliness, cooperation, sportsmanship, leadership, honesty in-group
competition, and respect for the rights of others.

Emotional Development
It offers the opportunity for self-expression and emotional mastery. Participating in varied physical
activities enables one to acquire pleasant attitudes, desirable habits, appreciation and values.
Emotional traits: self-confidence, self-reliance, self-control, courage and determination.

Mental Development
The focus is on the acquisition of knowledge and understanding ability to analyze body movements and
skills, evaluate game situations, and make important decisions

THE PHYSICAL EDUCATION PROGRAM

Regular class program (instructional in nature)

1. Core Activities: the main activities, which are introduced to carry out the objectives
of the program.
2. Related Activities: the co-curricular activities, which are scheduled to enrich the learning
experiences of the children.
3. Adaptive Activities: specially designed or selected activities for those learners who
deviate from the normal children.

Extra Class Program (Recreational In Nature)

1. Intramurals: competitions of teams within the same school.

2. Extramural: competitions of teams from different schools.
3. Field Mass Demonstration: a kind of activity where most if not all the children in the school takes
part for the purpose of informing the public of the activities in physical education.
4. Exhibition Groups: specially trained children for performance on certain occasions.
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PHYSICAL FITNESS

Fitness

-The ability to carry out daily tasks efficiently with enough physical capacity to cope with the physical
needs of life.
- States that it is ability to carry out daily tasks efficiently with enough energy left over to enjoy leisure
time pursuits and to meet unforeseen emergencies.

Physical Fitness

- The ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with
ample energy to enjoy leisure time pursuits and to meet unforeseen emergencies.
- (Physical fitness at any age depends upon eating the correct foods, having sufficient rest, taking
adequate daily exercise, and maintaining a strong mental attitude.)

Aspects of Fitness

1. Physical fitness- refers to the ability of an individual to perform his daily tasks efficiently without
undue fatigue and has some extra reserves in case of emergency.
2. Social fitness- is the ability to mingle with different types of people and interest and concern for
others.
3. Emotional fitness- refers to the ability of an individual to control his emotions or feelings.
4. Mental fitness- is the ability to cope with common problems of everyday living.

Total fitness

It refers to the fitness of the whole person including physical, mental, social and emotional fitness

Components of Physical fitness

Here follows the ten components of physical fitness and its respective indicators;

Health-Related Fitness Components

1. Cardio respiratory endurance- the ability of the lungs and heart to take in and transport adequate
amounts of oxygen to the working muscle.
2. Muscular Endurance- the ability of the muscles to apply a sub maximal force repeatedly or to
sustain a muscular contraction for a certain period of time.
3. Muscular Strength- the maximal one effort force that can be exerted against a resistance.
4. Flexibility- the functional capacity of a joint to move through a full range of motion.
5. Body Composition- the ratio of lean body tissue (muscle and bone) to body fat tissue.

Skill-Related Fitness Components

6. Agility- quickness of movement

7. Speed- the ability of the individual to make successive movement of the same kind in the shortest
time.
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8. Balance- the state of equilibrium
9. Power- refers to muscular power which is the ability to release maximum force in the shortest
period of time; the ability of the muscle to exert effort.
10. Reaction Time- the amount of time it takes to start a movement once your senses signal the need
to move.
11. Coordination- the ability to use the senses together with body parts performing tasks smoothly and
accurately.

 PAR_Q (see the attached paper regarding the format)

 Types of Warm-Up Exercise

Static warm-up- stay in position

Dynamic warm-up- moving from one place to another

 FITT Principle

F- frequency (how often)

I- intensity (how hard)
T- time (period of time)
T- type (what type)

 Directional Terms

Supination- body facing upward/palm facing up

Pronation- body facing downward/palm facing downward
Plantar flexion- pointing down
Dorsi flexion- pointing up
Extension- opposite of flexion
Hyperextension- next movement after extension
Rotation- act of turning part of the body
Circumduction- cone movement
Abduction- act of moving away the midline
Adduction- moving back to anatomical position
Elevation- moving up
Depression- moving down
Opposition- thumb and little finger move together

Reposition- Thumb and little going back to its anatomical position

Physical Fitness Test

Physical Fitness Testing

- Provide information on the status of your overall physical fitness.

- Serves as basis in determining what PE activities you need to perform in order to improve a
particular component of physical fitness.
- For school administrators, result of physical fitness test may also be used as a basis in evaluating
the activities of the PE program.

Safety Guidelines that must be considered before and during the conduct of PFT:

1. Take into consideration the medical condition.

FITT 1-Movement Enhancement
2. Condition your body before the test.
3. Do not perform strenuous activities.
4. Check your pulse rate before the test.
5. Wear proper attire.
6. If at any point during the test, you will feel dizzy or unwell; do not hesitate to inform your
professor.
7. Do not do the physical fitness test unsupervised.

Tests

 VERTICAL JUMP

Rating Males(cm) Females

Excellent >70 >60
Very good 61-70 51-60
Above average 51-60 41-50
Average 41-50 31-40
Below average 31-40 21-30
Poor <21 <11

 PUSH UP
Push-up Norms for Men and Women by Age Group Using Number Completed
Age 15-19 20-29 30-39 40-49 50-59 60-69
Years M F M F M F M F M F M F
Excellent >39 >33 >36 >30 >30 >27 >22 >24 >21 >21 >18 >17

Above Average 29-38 25-32 29-35 21-29 22-29 20-26 17-21 15-23 13-20 11-20 11-17 12-16

Average 23-28 18-24 22-28 15-20 17-21 13-19 13-16 11-14 10-12 7-10 8-10 5-11

Below Average 18-22 12-17 17-21 10-14 12-16 8-12 10-12 5-10 7-9 2-6 5-7 1-4

Poor <17 <11 <16 <9 <11 <7 <9 <4 <6 <1 <4 <1

 50 METER SPRINT

Rating Men Women

Very good <5.80 <6.30

Good 5.80-6.09 6.30-6.59
Average 6.10-6.29 6.60-6.89
Fair 6.30-6.60 6.90-7.20
Poor >6.60 >7.20

 ILLINOIS AGILITY RUN TEST

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Gender Excellent Above Average Average Below Average Poor

Male <15.2 secs 15.2-16-1 secs 16.2-18.1 secs 18.2-19.3 secs >19.3 secs
Female <17.0 secs 17.0-17.9 secs 18.0-21.7 secs 21.8-23.0 secs >23.0 secs

 THREE MINUTE STEP TEST

- The lower your heart rate is after the test, the fitter you are.

3 Minute Step Test (Men) - Heart Rate

Age 18-25 26-35 36-45 46-55 56-65 66+
Excellent <79 <81 <83 <87 <86 <88
Good 79-89 81-89 83-96 87-97 86-97 88-96
Above Average 90-99 90-99 97-103 98-105 98-103 97-103
Average 100-105 100-107 104-112 106-116 104-112 104-113
Below Average 106-116 108-117 113-119 117-122 113-120 114-120
Poor 117-128 118-128 120-130 123-132 121-129 121-130
Very Poor >128 >128 >130 >132 >129 >130

3 Minute Step Test (Women) - Heart Rate

Age 18-25 26-35 36-45 46-55 56-65 66+
Excellent <85 <88 <90 <94 <95 <90
Good 85-98 88-99 90-102 94-104 95-104 90-102
Above Average 99-108 100-111 103-110 105-115 105-112 103-115
Average 109-117 112-119 111-118 116-120 113-118 116-122
Below Average 118-126 120-126 119-128 121-129 119-128 123-128
Poor 127-140 127-138 129-140 130-135 129-139 129-134
Very Poor >140 >138 >140 >135 >139 >134

 BEEP TEST
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Men Women
Excellent >13 >12
Very Good 11-13 10-12
Good 9-11 8-10
Average 7-9 6-8
Poor 5-7 4-6
Very Poor <5 <4

PHYSICAL ACTIVITY TO BE EXECUTED AND GRADED

Non-Locomotor
Breathing and Bracing
Dead bug Series
Level 1 Single leg raise (Left and Right) 15 reps.
Level 2 Contra lateral arm and leg (Left and Right) 15 reps.
Level 3 Single leg raise elevation (Left and Right) 15 reps.
Level 4 Contra lateral arm and leg elevation (Left and Right) 15 reps.
Rolling
Step 1 Left arm extend on top of head, right arm across then roll
Step 2 Right arm across then roll
Step 3 Roll back
Step 4 Do step 1 to 3 to the other side
Push-Up
Push-up plank- Elbow push-up to full push-up
Modified Push-up
Step 1 Cobra push-up
Step 2 Knee push-up
Step 3 full push-up
Step 4 Reverse from 3 to 1
Planking Series
Level 1 Elbow plank 15 secs.
Level 2 Full plank 15 secs.
Level 3 Left arm raise 15 secs.
Level 4 Right arm raise 15 secs.
Level 5 Leg left raise 15 secs.

Level 6 Right leg raise 15 secs.

Level 7 Contra lateral L arm and R leg raise 15 secs.
Level 8 Contra lateral R arm and L leg raise 15 secs.
Bird Dog Series
Dog Stand
Step 1 Arm raise L & R 15 secs.
Step 2 Leg raise L & R 15 secs.
Step 3 Contra lateral L arm & R leg raise 15 secs.
Contra lateral R arm & L leg raise 15 secs.
Step 4 Knee to elbow (L to R, R to L)
Bridge Exercise
Step 1 Bend both legs to the ground 15 reps.
Step 2 Hips Evaluation 15 reps.
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Step 3 Hips and L,R foot evaluation 15 reps.
Squat Sequence
Step 1 Low plank (elbow plank)
Step 2 High plank (full plank)
Step 3 L foot close to L hand
Step 4 R foot close to R hand
Step 5 Pray position
Step 6 Extend arms upward, squeeze back
Step 7 Stand up
Step 8 Reverse from 7 to 1
Locomotor
Crawling
- Army crawl
- Baby crawl
- Bear crawl
- Spiderman crawl
- Gorilla crawl
- Lateral crawl
Exercise for balance
- One leg
- One leg (close eyes)
- Toe touches
- Superman
- Airplane
Jumping and Landing
- Squat
- Jump
- Land (soft & quiet)
- Absorb
- Step off
- Absorb
Running
- Arm action (arm swing)
- Leg kick (wall mountain climbers)
- Elastic band (running)

EATING DISORDER AND FOUR TYPES OF EATING

Eating Disorder is an illness that are characterized by irregular eating habits and stress concern about size.
Can develop during any stage in life but typically appear during teen years and adulthood. Commonly
coexist
with other conditions such as anxiety, depression etc.

Why there is Eating Disorders

1. Genetic
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Some genes identified in the contribution to eating disorders have been shown to be associated
with specific personality traits. They are believed to be highly heritable and often exist prior to the
onset of the eating disorder. These traits are: Obsessive thinking, Perfectionistic tendencies,
Sensitivity to reward and punishment, Emotional instability, Hypersensitivity, Impulsivity, Strictness.

2. Biochemical

Anorexia Nervosa – characterized by low weight, fear and gaining weight and a strong desire to be
thin, resulting in book restriction.

Bulimia Nervosa – characterized by recurrent binge eating followed by compensatory behaviors

such as self-induced vomiting, excessive use of laxatives or excessive exercise.

Binge eating – characterized by eating much more rapidly than normal, eating until feeling
uncomfortably full, eating large amounts of food when not feeling physically hungry, eating alone
because of feeling embarrassed by how much one is eating and feeling disgusted with oneself,
depressed or guilty afterwards.

3. Psychological

This eating disorder are common in individuals who struggle with clinical depression, anxiety
disorders and obsessive-compulsive disorder, Low self-esteem, Feeling of hopelessness and
inadequacy, Trouble coping with emotions or expressing your emotions and perfectionism.

4. Cultural

Most individuals are exposed to cultural pressures regarding weight or appearance.

5. Environmental

Environment can cause eating disorder because of family or other relationship problems, history of
physical or sexual abuse, activities that encourage thinness or focus on weight, peer pressure, being
bullied because of weight or appearance in general.

Eating disorder are illness, not character flaws or choices. Individuals don’t choose to have an eating disorder. You also
can’t tell whether a persons has an eating disorder just by looking at their appearance. People with eating disorder can
be underweight, normal weight or overweight. It’s impossible to diagnose anyone just by looking at them.

Four Types of Eating You Should Know Fueling For Performance

Nutrition is critical for both academic and sports performance. Student-athletes need to fuel early
and often in order to meet their daily energy need. Fueling before exercise has been shown to
improve performance over exercising in the fasted state. Consuming 30 to 60 grams of
carbohydrate each hour during prolonged exercise will prevent the under-fueling trap. It’s just a
matter of timing, wrong timing/ timing of intake definitely cause imbalance nutrition. Because the
body is needed to reach the level of optimum efficiency. People should have food strategies and
time management’. To ensure the timing of food and fluids before. During or after exercise and
especially to those who are non-athletes.
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Tips: 1. Know your limitations 2. Eat fruits and vegetables 3. Control yourself

 Emotional Eating

Tips to stop emotional eating

1. Identify the triggers – such as stress, emotions, social influences, boredom

2. Find ways to overcome them instead of eating – manage yourself, like if you are bored, read a
book, go to an amusement park, watch comedy shows when having problems, confront it with
confidence, if lonely, just call someone, paly with pets etc.
3. Practice Mindful Eating – awareness of your physical and emotional cues, awareness of your non-
hunger triggers for eating, awareness on how you buy, prepare and eat your food, choosing food
that give you both enjoyment and nourishment, learning to meet your emotional needs in ways
other than eating
4. Pause and think – construct a strategy to avoid this all this can help, but not if you can’t stand for it,
let’s make a change.

 Social Eating

Tips to avoid

1. Say no! For events whit many food

2. Try to manage and control
3. Make a decision
4. Change your habits
5. Encourage others to
6. Known your limits
7. Make yourself busy

 Distracted Eating

Tips

1. Make the limit to eat

2. Take a break on gadgets etc.

3. Chew food mindfully make sure you’re truly reaping the nutritious benefits of your food choices
and take time to eat. Your behaviours are strongly influenced by your environments. Constantly
being on the go, working at the desk all day, and watching TV and laptops all influence your brain
and behaviours when it comes to food choices. Bring your focus back to your food, be mindful
when eating and chew thoroughly to improve your health and your waistline.

Circuit Training – perform a number of different activities in a given sequence.

ADVANTAGES DISADVANTAGES
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Easy to set up and its flexible Can require lots of equipment depending on the
type of circuit
Can select activities specific for your sport Have to keep checking a stopwatch if you have no
training partner.
Adaptable to team games and individual fitness Can be difficult to maintain work rate.
levels
Can develop both fitness and skills
Allows a rest period in between stations for
recovery. (intervals)
Develops both aerobic and anaerobic systems
Easy to apply progressive overload and measure
improvement.