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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.

Physical Development
Through carefully selected physical education activities, an individual who participates actively
will develop and maintain good health and a high level of physical fitness. The acquisition of physical
skills can motivate an individual to participate further in physical activities; hence, healthy growth and
development of each learner will be enhanced.

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 social life in general.
Some worthwhile traits are:
• Friendliness
• Cooperation
• Respect for the right of others
• Good sportsmanship
• Good leadership and followership
• honesty in group competition

Emotional Development
The informal nature of physical education offers opportunities for the development of expression
and emotional traits needed for emotional mastery like:
• self – confidence
• self – control
• self – reliance
• Courage
• Determination
• Personal discipline

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 discovers ways of improving his movements in gymnastics and dance, and the ability to analyze
and give judgments.

LEGAL BASES OF PHYSICAL EDUCATION

Article 1 of the International Charter of Physical Education and Sports, UNESCO, Paris, 1978 and
Recommendation 1, Interdisciplinary Regional Meeting of Experts on Physical Education, UNESCO,
Brisbane Australia, 1982. States that:

“ The practice of Physical Education and Sports is a fundamental rights for all…”

“ And this right should not treated as different in principle from the right to adequate food,
shelter, and medical care.”

Article XIV, section 19, 1986 Constitution of the Republic of the Philippines…
 “ The State shall promote Physical Education and encourage sports programs, league
competitions, and amateur sports including training for international competition to foster self –
discipline, teamwork, and excellence for the development of a healthy and alert citizenry.”

“ All educational institutions shall undertake regular sports activities throughout the country and
cooperation with athletic clubs and other sector.

BASIC PHYSICAL EDUCATION IN COLLEGE

The services Physical Education refers to are the four subjects given to freshmen and
sophomores in the first four semesters of their college work as stipulated in the DECS Order No. 58 series
of 1990.

Physical Education 1: Physical Fitness and Self – Testing Activities

It covers the essentials of physical fitness components and self – testing activities.

Physical Education 2: Rhythmic Activities

It is focused on the rhythm, Fundamental Rhythmic activities, dance mixers, local, and foreign
dances, as well as social dances.

Physical Education 3: Individual / Dual Sports / Games

It deals with the acquisition of skills on recreational activities such as bowling, table tennis,
badminton, Athletics events, swimming, lawn tennis, and to foster love of country, “mga laro ng lahi” are
likewise given.

Physical Education 4: Team Sports

It emphasizes the acquisition of the fundamentals of common team sports such as volleyball,
basketball, softball / baseball and football / soccer.

HEALTH
Being healthy involves far more than simply not being ill. Health as defined by the WHO is the state of
completer physical, mental, social and emotional wellbeing of an individual and not merely the absence
of disease or infirmity. if you feel in good health, your organs will be working properly and you will have
the energy to live life to the full. This feeling of wellbeing affects your mind and your body.

PHYSICAL FITNESS

Physical fitness is an important part of health, and this means that your heart, lungs, skeleton,
and muscles all work together smoothly to carry out your daily activities.

Generally, physical fitness is defined as the ability of an individual to perform regular day to day
activities without undue fatigue and still has the energy to enjoy leisure and to meet emergencies.

Basic Fitness Components

There are two basic fitness components. These are the health – related and skill – related fitness
components. The health – related fitness component pertains to the total functioning of the body. The
skill – related fitness component refers to the quality of movement of one’s skills.
Health – Related Fitness
• Cardio – respiratory Endurance – The ability of the heart and lungs to function
efficiently and effectively over a prolonged period of time.
• 3 mins. Step Test
• Muscular Strength – The amount of force that particular muscle group can generate
to work against the resistance.
• Bent Knee Curl – ups
• Push – ups / Knee Arm Push – ups
• Muscular Endurance – It is the ability of a muscle group to perform minimum
resistance in a maximum repetition or to stabilize a fixed contraction (isometric) to a
prolonged period of time.
• Fixed Arm Hang
• Plunking
• Flexibility – It is defined as muscle suppleness to accommodate the full range of
motion available at a joint.
• Sit and Reach
• Body Composition – This refers to the relative amount of fats and lean body tissue or
fat free mass (muscle, bones, and water) that comprise the body.
• Skinfold Test

Body Mass Index (BMI) -

The following formula is used to get the BMI

WEIGHT (in Kilograms)

HEIGHT (in Meters) 2

Example: 30 = 30 = 20.83 (normal)

(1.2)2 1.44

Classification:
Below 18.5 UNDERWEIGHT
18.6 – 24.9 NORMAL
25 – 29.9 OVERWEIGHT
30.0 Above OBESE

Skill – Related Fitness

• Balance – The process of orienting yourself in space which involve muscle reflexes,
visual cues and reaction time for the maintenance of equilibrium.
It can be either static or dynamic balance.
• Static Balance – The ability to maintain one’s equilibrium in a fixed position.
• One – Leg Balance (Closed Eyes)
• Dynamic Balance – The ability to maintain one’s equilibrium while the body
is in motion.
• Leap and Pick
• Coordination – The ability to shift smoothly the body or parts of the body
from one motion or position to another.
• Wand or Ball Juggling
• Agility – The ability to move the entire body accurately to a sudden change of a
direction.
• Shuttle Run
• Speed – It is the ability of the body to perform any movements in the shortest
possible time.
• 50 meter Sprint
• Power – It is the ability to transform energy into an explosive force that will cause
 the body to move as fast or spring about.
• Standing Long Jump
• Reaction Time – It is the time needed for a muscle group to move in response to a
given stimulus called reflexes.
• Ruler Drop
•
Elements of Physical Fitness
It is important to note that physical fitness provides sufficient strength, energy, and enthusiasm
for people to perform daily tasks, giving them the ability to vigorously purse leisurely as well as
occupational activities for extended period of time.
To become Physically fit, the main elements of fitness must be present. Here are the three
elements:

• Strength
Is the basic muscular force needed for movement, It is defined as the ability of the
muscles to exert effort against a resistance. There are two effective the method of increasing
muscular strength namely: the weight training and calisthenics.
• Suppleness
Is referred to flexibility. It is the quality of muscles, bones, tendons, and ligaments that
permit the joints as a full range of movement. The best to develop suppleness is by bending and
stretching exercises. The effect of stretching is to reduce the risk of injury.
• Stamina
Is referred to endurance. It is the quality that enables to use energy to keep up
movements over a long period of time. This can be developed by doing regular sustained
exercise of the whole body.

Benefits of Physical Fitness

Based on sports medicine researchers, benefits of physical fitness are:

• Reduced sports injuries

• Increased flexibility, strength and stamina
• Increased flexibility and strength of heart, lungs and muscles
• More effective weight control
• Reduced fatigue and increased energy
• Higher level of immunity from diseases
• Improved appearance and posture
• Decreased blood cholesterol level
• Improved sugar metabolism
• More efficient digestion and elimination
• More normal blood pressure
• Stronger bones
• Reduction to appetite for caffeine or sugar
• Better sleep
• More effective coping with stress
• Released tension and anxiety

Exercise
Exercise is a physical activity that is planned, structured, repetitive and purposive in the sense
that improvement or maintenance of physical fitness is an objective.

Basic Parts or Phase of an Exercise Program

 • Warm – Up – allows various systems to adjust to increased metabolic demands.
• Exercise Proper
• Strength
• Flexibility
• Endurance
• Cool Down – allows your heart rate, blood pressure and body temperature to return slowly
to normal.

COLEGIO DE MONTALBAN
Kasiglahan Village, San Jose, Rodriguez, Rizal
Department of Physical Education and Sports

PHYSICAL FITNESS TEST (PRE - TESTING)

Name: _BALLETA, ALLYSSA R. Course & Section: BSBA 1H

PART I. HEALTH – RELATED FITNESS TEST

• Body Composition: Body Mass Index (BMI)
 HEIGHT (m) WEIGHT (kg) BMI CLASSIFICATION
1.63M 47kg 17.69 Underweight

• Cardiovascular Endurance (00:00:00) Hour : Minutes : Seconds

3 Minutes Step Test
Total number of step w/in 3 minutes 236
Total pulse rate in 90 seconds 214
Physical Efficiency Index PEI 0.34

• Muscle Strength
Bent- knee Curl - Ups 12
Push Ups 15
Bent – Knee Push Ups 34

• Muscle Endurance
Flexed Arm Hang y
Arm Plunk
Elbow Plunk

• Flexibility Sit and Reach

1st Score 2nd Score Best Score