A Module

in
Physical Education 1
(Self-Testing Activities)

Compiled by:
Dr. ARIEL A. MONTOYA
MARILA A. SALAZAR
FELIDEL S. PEÑAFLORIDA
GEORGE A. PRADO
JERLENE G. DELGADO
ABEGAIL G. SAGANA
BRYAN LANDOR C. TAMAYO

The compilers do not own any of the content of this module. Due credits and
acknowledgement are given to the authors, internet sources, and researchers listed on the
reference page. Such as sources are reserved to further explain concepts and cannot be
credited to the compilers and the school. All diagrams, charts, and images are used for
educational purposes only. The sole objective of this instructional material is to facilitate
independent learning and not for monetary gains because this is NOT FOR SALE.
2020 EDITION
 APPROVAL SHEET

This Instructional Material entitled SELF-TESTING ACTIVITIES (PHYSICAL

EDUCATION 1), compiled by ARIEL A. MONTOYA, MARILA A. SALAZAR,
FELIDEL S. PEÑAFLORIDA, GEORGE A. PRADO, JERLENE G. DELGADO,
ABEGAIL G. SAGANA, and BRYAN LANDOR C. TAMAYO (A.Y. 2020-2021), is
recommended for production and utilization by the students and faculty members of the
Occidental Mindoro State College.

PANEL OF EVALUATORS

Local Evaluation Committee

GEORGE A. PRADO MARILA A. SALAZAR

Member Member

VERONICA C. FERRER, EdD

Chairperson

Overall Instructional Materials Development Committee

VENESSA S. CASANOVA, PhD Ma. IMELDA C. RAYTON, MA

Member Member
Recommending Approval:

JESSIE S. BAROLO, Jr., MAEd

Chairperson

Approved:

ELBERT C. EDANIOL, EdD

Vice President for Academic Affairs
 Republic of the Philippines
OCCIDENTAL MINDORO STATE COLLEGE
Website: www.omsc.edu.ph Email address: omsc_9747@yahoo.com
Tele/Fax: (043) 491-1460

OMSC VISION
A premier higher education institution that develops globally competitive, locally responsive, innovative professionals and life-long learners.
OMSC MISSION
OMSC is committed to produce intellectual and human capital by developing excellent graduates through outcome-based instruction, relevant
research, responsive technical advisory services, community engagement, and sustainable production.
COURSE TITLE: Physical Education 1 Self – Testing Activities
COURSE DESCRIPTION:
The course concerns with the basic concepts of physical education, health and fitness, lifestyle choices and health assessment through screening
and physical fitness testing. It deals also with the different training principles and methods for the development and maintenance of
cardiovascular and musculoskeletal health and fitness, as well as speed and power.
COURSE CODE: PEO1
CREDIT UNITS: 2
PREREQUISITES: None
COURSE OUTCOMES:
a. Acquire knowledge in health and its importance to enhance cognitive development, affective development and physical fitness through
motor skill development actively participating in different physical education activities to improve the quality of life of everyone;
b. Demonstrate proficiency and efficiency in all movement forms;
c. Apply movement concepts and principles to the learning and development of physical/ motor activities;
d. Demonstrate physical skills, leadership, and managerial capabilities in all activities and programs for both normal and differently abled
individuals;
e. Exhibit and promote active and healthy lifestyle, value of fitness and experience and lifelong activity;
f. Execute movement skills and identify body parts in relation to movements and applying the qualities of time, force and space; and
g. Analyze the axial and locomotor movements and understand the relationship of the body parts while moving.
COURSE OUTLINE
 Desired Learning Textbooks/ Teaching/Learning Resource
Week Course Content Assessment
Outcomes References Activities Materials

1. Analyze/interpr Lesson 1: ▪ Favila, S. A. et al. ▪ Blended Learning ▪ Module ▪ General Direction:

ete the meaning Physical Fitness (2007).Physical Approach ▪ Electronic
of physical Towards Sports Education and (synchronous and equipment Answer all the
education and Fitness Health. Manila: asynchronous) /gadget activities in the
2. Identify the Philippine Normal ▪ Modular Approach ▪ Social module and submit on
1 common models • Physical University Press. media deadline date
of health. Education platform including activities to
3. Differentiate • Health ▪ 5 dimensions- be posted/submitted
controllable and • Dimensions of ofhealth.html ONLINE
uncontrollable Health
disease • Lifestyle

1. Implement the Lesson 2:

value of having Physical Fitness ▪ Favila, S. A. et al. ▪ Blended Learning ▪ Module ▪ General Direction:
healthy lifestyle (2007).Physical Approach ▪ Electronic
2. Differentiate • Lifestyle Education and (synchronous and equipment Answer all the
Physical • Physical Health. Manila: asynchronous) /gadget activities in the
Activity from Fitness Philippine ▪ Modular Approach ▪ Social module and submit on
Physical • Components of Normal media deadline date
Exercise. Physical University Press. platform including activities to
3. Perform Fitness be posted/submitted
2-3
different ▪ Stanmore, T. ONLINE
physical fitness (2010). Pilates Back
test Book. London. A
Division of Octopus
Publishing Group
Ltd.

http://ascademic.cues
ta.edu/
 wholehealth/level2/
lecpages/sp03.hm

Lesson 3:
4. Perform Aerobics • Dimapilis, N. J. ▪ Blended Learning ▪ Module ▪ General Direction:
aerobics (2009). Physical Approach ▪ Electronic
4-7 • Aerobic Education 1 (synchronous and equipment Answer all the
5. Internalize the Excercise Physical Fitness asynchronous) /gadget activities in the
importance of • Types of and gymnastics. ▪ Modular Approach ▪ Social module and submit on
aerobics Aerobics Manila: Books media deadline date
Atbp. Publishing platform including activities to
Corp. be posted/submitted
• Favila, S. A. et al. ONLINE
(2007). Physical
Education and
Health. Manila:
Philippine Normal
University Press.

• Tulio, D. D.
(2008). Physical
Education 1 for
College.
Mandaluyong City:
National Book
Store
 1. Recognize Lesson 4: ▪ Favila, S. A. et al. ▪ Blended Learning ▪ Module ▪ General Direction:
from where Gymnastics (2007).Physical Approach ▪ Electronic
gymnastic had Education and (synchronous and equipment Answer all the
started and its • Introduction to Health. Manila: asynchronous) /gadget activities in the
contribution to Gymnastics Philippine Normal ▪ Modular Approach ▪ Social module and submit on
education and • Gymnastic University Press. media deadline date
sports Activities; platform including activities to
development. Educational, be posted/submitted
8-9 ONLINE
Therapeutic,
2. Differentiate Competitive
gymnastics as • Types of
Educational, gymnastics Long Test to be given
Therapeutic, online
and
Competitive.

1. Perform the Lesson 5: • Favila, S. A. et al. ▪ Blended Learning ▪ Module ▪ General Direction:
different types Movements (2007).Physical Approach ▪ Electronic
of movements Education and (synchronous and equipment Answer all the
(locomotor, • Movement Health. Manila: asynchronous) /gadget activities in the
non-locomotor) • Safety Philippine Normal ▪ Modular Approach ▪ Social module and submit on
Suggestions University Press. media deadline date
10-11 2. Identify the platform including activities to
safety before be posted/submitted
and during the ONLINE
gymnastic
activities.
 1. Practice a good Lesson 6: ▪ Favila, S. A. et al. ▪ Blended Learning ▪ Module ▪ General Direction:
posture. Basic Positions in (2007).Physical Approach ▪ Electronic
2. Execute the Gymnastics Education and (synchronous and equipment Answer all the
basic positions Health. Manila: asynchronous) /gadget activities in the
properly with a • Good Posture Philippine Normal ▪ Modular Approach ▪ Social module and submit on
proper posture. • Health and University Press. media deadline date
12-16 Lifestyle platform including activities to
• Gymnastics be posted/submitted
Positions ONLINE

Long Test to be given

online

SUGGESTED LEARNING RESOURCES:

▪ Domingo, J. R. (2008). Physical Education 1 Introduction to Gymnastics. Manila: Mutya Publication House. Inc.
▪ Indon, V. J.(2005). Rhythm and Dance Modules.Manila: Far Eastern University Publications.
▪ Diana, R. A.(2004). Rhythmic Activities and Dance. Pampanga: CFLF Publication.
▪ Oya, E. D.(2001). Physical fitness for college Freshmen. Manila: Rex Bookstore.
▪ Flordeliza, R. F etal. (2015). Physical Fitness in the Challenging Word. Quezon City: Fatima Educational Publications

D. Electronic References
▪ Wikipedia, the free Encyclopedia
▪ http://bodyfitnesshealth.com
▪ http://www.cyberparent.com/fitness/five.htm
▪ http://www.nlm.nih.gov/medlineplus/exerciseandphysicalfitness.html
▪ http://www.gymbroke.com/Basic_gymnastics_terms.html
▪ http://cheerleading.about.com/html

Leaflets from the Seminars

 ▪ Individual Reports
COURSE REQUIREMENTS ▪ Practical examination
▪ Output (Documentation)

Class Standing = 60%

GRADING SYSTEM Midterm/Final Practical Exam = 40%

Incomplete Grade:
1. Students who were not able to take the midterm/final practical examinations will receive an
COURSE POLICIES incomplete grade.
2. Incomplete grade should be complied within one year.

Prepared by: Approved:

__________________________
Faculty ELBERT C. EDANIOL, Ed.D.
Vice President for Academic Affairs
 PREFACE

Physical Education is a curriculum in the college wherein the student should learn different
activities since in the basic education, Physical Education must develop the four aspect: physically,
mentally, emotionally and socially in performing physical activities.

It helps to develop physical fitness to allow students improve strength, endurance and
flexibility. Students must be able to analyze the three domains of learning when it comes to the
optimum development of students physically, emotionally, socially and mentally through total
body movement in the performance of properly selected physical education activities.

This module encompasses the six (6) major components such as (1) Physical Fitness
towards Sports and Fitness, (2) Physical Fitness, (3) Aerobics, (4) Gymnastics, (5) Movements
and (6) Basic Position in Gymnastics.

Students should perform the locomotor and non-locomotor movement properly as well as
the light apparatuses exercise properly.

The Compilers
 TABLE OF CONTENTS

Lesson 1: Physical Fitness Towards Sports and Fitness 1

• Physical Education 1
• Health 2
• Dimensions of Health 4

Lesson 2: Physical Fitness 8

• Lifestyle 9
• Physical Fitness 10
• Components of Physical Fitness 13

Lesson 3: Aerobics 21
• Aerobics 21
• Types of Aerobics 22

Lesson 4: Gymnastics 25
• Introduction to Gymnastics 25
• Gymnastics Activities: Educational, Therapeutic, Competitive 27
• Types of Gymnastics 28

Lesson 5: Movements 35
• Movements 35
• Safety Suggestions 39

Lesson 6: Basic Positions in Gymnastics 41

• Good Posture 41
• Health and Lifestyle 44
• Gymnastic Positions 47
 P.E. 1 SELF-TESTING ACTIVIIES

LESSON 1
Physical Education Towards Health and Fitness

TOPICS
1. Physical Education
2. Health
3. Dimensions of Health
4. Lifestyle

LEARNING OUTCOMES
At the end of the lesson, you should be able to:
1. analyze/interpret the meaning of physical education
2. identify the common models of health.
3. differentiate controllable and uncontrollable disease

TOPIC 1: Physical Education

Physical Education- is an integral part

of educational program designed to
promote the optimum development of
\ individual
Physically, emotionally,
mentally, socially and spiritually
through total body movements in
performance of properly selected
physical education activities.

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 P.E. 1 SELF-TESTING ACTIVIIES

TOPIC 2: Health

Traditionally, people define health in

different ways:

An Athlete might that good health entails exercising

Regularly and eating the prescribe diet in order to
maintain his/her normal weight for his sports.

A Doctor may consider good health as the absence

of a disease.

For Students like you it could probably mean being fit for school
work at the same time do some household chores after classes or
even having fun time with your friends during your leisure time.

The World Health Organization defines health as “a state of

complete physical, mental, and social well-being and not merely
the absence of disease or infirmity.

Three Common Models

used to define Health

1. The Environmental Model 2. The Medical Model

3. The Holistic/Wellness Model

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 P.E. 1 SELF-TESTING ACTIVIIES

Environmental Model
➢ This model is brought about by the modern analysis of the ecosystems and environmental risks
to human health.
➢ in this model, health is defined in terms of the quality of the person’s adaptation to the
environment as conditions change.
➢ it includes the effect of socio- economic status, education, and all environment factors on human
health.

Medical Model
➢ emerges from the gathered data on the prevalence and incidence of diseases.
➢ it does not deal with the social problems that affect health and has difficulty in integrating mental
and emotional problems that are not derived from the diseased organs.
➢ in this model the focus is on biological processes. Therefore, health is restored by curing the
disease or restoring the function of the damaged part of the body.

Holistic/Wellness Model
➢ defines health in terms of the whole person, not in terms of the diseased parts of the body.
➢ it encompasses the physiological, mental, emotional, social spiritual and environmental aspect
of individuals and communities.
➢ it focuses on the optimal health, prevention of diseases, and positive mental and emotional
states.

TOPIC 3: Dimensions of Health

1. Physical Health
➢ could be viewed as the various states of good and ill physical
health in a continuum.
➢ in order to attain optimum physical, one must be able to take
positive steps away from illness by regularly taking nutritious
foods, exercise, keeping away from vices and substance abuse,
risky behavior that could lead to accident and to watch out for
the early signs of sickness for consultation with medical
doctors.

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 P.E. 1 SELF-TESTING ACTIVIIES

2. Emotional
➢ Health
pertains to understanding of our emotions and knowing how to
cope with everyday problems and stress
Two Types of Stress
1. Eustress- a positive form of stress having a beneficial effect on health,
motivation, performance, and emotional well- being such as a
promotion, or vacation, feel- good chemical called endorphins are
released.
2. Distress- unhappiness or pain: suffering that affects the mind or body.
- a very difficult situation in which you do not have enough money,
food, etc.

3. Intellectual Health
➢ Intellect is a part of the mind which contributes to a sound decision-
making
➢ It plays a vital role in our overall health and well-being. Although
intellectual capacity varies among individuals, all people are able to
learn how to acquire and evaluate information, choose between
alternatives
➢ and make decisions about different type of issues

4. Social Health
o refers to the ability to interact effectively with other people and
the social environment to develop satisfying interpersonal
relationship and to fulfill social roles. Social roles would mean
being a father, mother, son, daughter, spouse, friend, neighbor
or a citizen. Each role entails different responsibilities and risks.
It may require give and take of effective communication,
participating in the community, living in harmony with fellow
beings and the natural environment and developing positive
interdependence relationship with others.

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 P.E. 1 SELF-TESTING ACTIVIIES

5. Spiritual Health
➢ does not mean being religious or belonging to a religious
group. In essence, this final dimension of health pertains
to individual’s beliefs on the value of his life and its basic
purpose of existence. It may include a sense of wonder at
nature’s beauty and majesty, a sense of inner peace with
regards to one’s life.
➢ it is also concerned with giving and forgiving and respect
for people and environment.

The dimensions of health are influenced by two types CONTROLLABLE FACTORS

of factors:

1. Controllable factors- are observable ones.

These include the availability of competent
medical care, sound health education, and the
environment. The environment pertains to
safety of homes and neighborhoods, available
public services, clean soil, water, air, and away
from noise pollution.
UNCONTROLLABLE FACTORS

2. Uncontrollable factors- are the hereditary

factors which are driven by genes. Genes are
inherited “code” chemicals found in every cell
of the human body. They control many aspects
on an individual’s development and functioning
from gender to tendencies towards certain diseases.

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 P.E. 1 SELF-TESTING ACTIVIIES

Assessment:

Learning Activity 1.1:

In your own words, explain why do we need physical activities in our day to day living. Write
your answer in the space provided below.

Learning Activity 1.2:

Differentiate the Three Common Models of Health; Medical, Environmental, and Holistic.
Make a graphic organizer about it and make it artistic. Paste it on a box provided below.

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 P.E. 1 SELF-TESTING ACTIVIIES

Learning Activity 1.3:

a. Do you think you are healthy? Why? Explain your answer in a form of poem or song.
Make sure you will make it more artistic and creative. Paste your output below.

Learning Activity 1.4:

Identify the statements/words on box if is controllable factor or uncontrollable factor. Write
the words/statements on its designated column where they are belong.

Heart Disease Intellectual Dwarfism Nose Bleed

Cancer Rashes High Blood Sun burn
Asthma Pimples Eye color COVID
Cough Body Odor Anemia Fever
Colds Measles Leukemia Flu

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 P.E. 1 SELF-TESTING ACTIVIIES

Controllable Uncontrollable

Learning Activity 1.5:

Make an online interview/video call of at least 3 of your friends on their activities to maintain
health and safety during pandemic. Write a summary of this interview on the space provided
below. Take a screen shots and then paste it on the box provided below.

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

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 P.E. 1 SELF-TESTING ACTIVIIES

LESSON 2
Physical Fitness

TOPICS
1. Lifestyle
2. Physical Fitness
3. Components of Physical Fitness

LEARNING OUTCOMES
At the end of the lesson, you should be able to:
1. implement the value of having healthy lifestyle
2. differentiate Physical Activity from Physical Exercise.
3. perform different physical fitness test

Topic 1: Lifestyle
Lifestyle – refers to overall way of living- attitudes, habits, and behavior of a person in daily
life. According to studies, lifestyle contributes greatly to
the leading causes of mortality and morbidity in the
Philippines. People who smoke cigarettes and drink
alcoholic beverages for example are likely to develop a
wide range of diseases. It includes the way in which
people carry out major parts of their lives such as
working, playing, eating, coping, and so on and so forth.

So below are the ways to know what lifestyle is suitable

for you.

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 P.E. 1 SELF-TESTING ACTIVIIES

Active lifestyle

If you are a hyperactive, outgoing, or a person who loves to always become busy or productive,
this lifestyle is for you. An active lifestyle consists of having exercises daily, socializing with
people, join groups or clubs in your neighborhood, and an active and healthy body and mind.

Having an active lifestyle doesn’t mean you should overuse your body or mind — keep in mind
your body or mind, don’t drain your energy.

Healthy lifestyle

A healthy lifestyle is close and fitting with an active lifestyle. In order to have a healthy lifestyle,
you should choose your food, avoid junk foods, saturated fats, and sugar. Eat healthily. Have a
diet and don’t overeat since it is not and never healthy plus it makes your kidney tired, which
is not healthy too. Have a daily exercise like yoga, just simple exercises to keep your body and
mind active and fit. Avoid bad habits and be a responsible person for your own body.

Bohemian lifestyle

If you are an artistic, spiritual, musical person, this lifestyle fits you. To have a bohemian
lifestyle you will tend to travel a lot, seek adventures, make time for you spiritual culture, artistic
performances, and musical desires. You unleash the beast and go party, be an outsider, put in
some boho outfits, and make a lot of friends.

Nomadic lifestyle

A nomad constantly moves from one place to another, a person who doesn’t want to have any
permanent place to be in. A lot of people don’t fit this lifestyle since most of us need stability,
security, and just can’t leave the place we were born or a place where we fell in love. A nomad
feels comfortable and spends most of their time with some other people from time to time, but
nomads avoid attachments since it might restrain them from leaving a certain place.

Solo lifestyle

For people who want to live solo or incapable of not having anyone to be with them, mostly the
very independent people. In solo lifestyle you will learn a lot like how to be much more
responsible, you’ll learn to entertain yourself, you can do anything you want with no one
judging you or controlling you, and you discipline yourself. Having a solo lifestyle is not lonely,
you can still have friends of course, and who knows one day you might move on, on having a
solo lifestyle if you meet the right person for you.

Rural lifestyle

If you love to grow crops, animals, and love nature and rural areas, then the rural lifestyle is for
you. You grow your own food, you put up a farm and grow fruits and veggies and maybe
animals. A rural lifestyle could be enjoyed by just sitting on your front porch, looking at the
field, enjoying your cup of coffee or tea and just enjoy the fresh breeze. Having a rural lifestyle
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 P.E. 1 SELF-TESTING ACTIVIIES

doesn’t mean it’s just you, your family, your plants and animals, you also have that active
community, which has a lot of festivities to gather the community having a consistently happy
community.

Topic 2: Physical Fitness

Physical Fitness
- Is basically the ability of the body system to work together efficiently with the
least amount of effort. A person who is fits is able to carry out the typical daily
activities and still has enough energy or vigor to respond to emergency situation
and to enjoy leisure time activities as well.

Physical Activity Physical Exercise

is a general term that includes sport, is defined as planned, structured,

dance, and other activities done at work repetitive activities designed to improve
or at home such walking, climbing or maintain one’s effort but it is
stairs, or gardening. It may also be a important to set aside time for regular
specific job to enjoy recreation, or to physical exercise to ensure substantial
improve physical fitness. physical benefits.

Look at these pictures!

Doing household
chores.

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 P.E. 1 SELF-TESTING ACTIVIIES

Doing household
chores because you
want to lose weight
and firming your
muscles.

The PICTURE 1 shows physical activity because you are just doing a desired task or
activity without any goal while the PICTURE 2 shows physical exercise because you are doing
an activity with a desired goal or plan to target.
Health and Wellness Benefits
1. Looking Good- Experts agree that regular physical activity is one healthy lifestyle that
can help you look your best. Of course, other are proper nutrition, good posture, and
good body mechanics.
2. Feeling Good – People who do regular physical activity fell better. If you are active and
therefore more physical fit, you can resist fatigue, you are less likely to injured and you
are capable of working more efficiently.
3. Enjoying Life- Like most people, enjoyment of life is probably important to your
personal wellness. But what if you are too tired most of the days to participate in activity
you really enjoy? Regular physical activity results to physical fitness which is the key
to being able to do more of the things you want to do.
4. Meeting Emergencies- health and wellness allow you to be fit enough to meet
emergencies and day- to- day demanding situations.
5. Being Physical Fit- Being physically active can build physical fitness which in turn
provides you with many health and wellness benefits.

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 P.E. 1 SELF-TESTING ACTIVIIES

In developing and maintaining your

physical health, regular exercise is
important. Research findings show
evidences of reduction of the risk of
contracting diseases, prevention and
control of high blood pressure,
osteoporosis and even cancer if one
is physically healthy.

Topic 3: Components of Physical Fitness

1. Health Related Components: Those factors that are related to how well the system of
the body work.
A. Cardiovascular Fitness- the ability of the circulatory
system (heart, lungs and blood vessels) to supply oxygen
to working muscles during exercise. It is also the ability
to exercise your entire body for long period time.

B. Body composition- The relative percentage of the body fat

compared to lean body mass (non- fat tissue of muscles,
bones, ligaments and tendons).

C. Flexibility- The range of Movement possible at various

joints. It is the ability to use you joints fully through a wide
range of motion.

D. Muscular Endurance- The ability of the muscle group to

continue muscle movement over a length of time.

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 P.E. 1 SELF-TESTING ACTIVIIES

E. Muscular Strength- refers to the amount of force a muscle can

produce with a single maximal effort. The size of
your muscle fibers and the ability of nerves to activate
muscle fibers are related to muscle strength. It is measured
during muscular contraction.

2. Skill Related Components: Those aspects of fitness which form the basis for
successful sports participation
A. Speed- the ability to move quickly from one place to another.

B. Agility- the ability of the body

to change direction quickly.

C. Coordination- integration with hands and/ or foot

movement with the input of the senses.

D. Balance- the ability to maintain an upright posture

while standing still or moving.

E. Reaction Time- the amount of time it takes

to get moving.

F. Power- the ability to do strength work at an explosive pace.

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 P.E. 1 SELF-TESTING ACTIVIIES

Assessment:

Learning Activity 2.1:

Make two narrative essays about your lifestyle. The first one will be your own lifestyle and
the second one will be your dream lifestyle to have. Make a catchy title of your essay.
Write in the space provided below.

Own Lifestyle: _____________________________________

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
__________________
Dream Lifestyle: _______________________________________

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
_________________

Learning Activity 2.2:

We have our own lifestyle; everyone has its own way of living. Do you have a healthy life
style or not? If yes, what are important things did you do to achieve healthy living? If no,
what are the things you have to make to have a healthy living and to value your lifestyle?
Explain your answer on a space provided below.

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
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 P.E. 1 SELF-TESTING ACTIVIIES

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
__________________________

Learning Activity 2.3:

Tell whether the statement is Physical Activity or Physical Exercise. If it is Physical
Activity write PA and if it is Physical Exercise write PE. Write it on a space provided
before each number.

____________________ 1. Washing dishes every after meal

____________________ 2. Cleaning your room every week
____________________ 3. Walking from home to school every day to make you physically fit
____________________ 4. Cycling every 6:00 PM at the beach.
____________________ 5. Going to gym
____________________ 6. Jogging
____________________ 7. Jogging to lose weight
____________________ 8. Jumping using jumping rope for past time.
____________________ 9. Watering the plants every day.
____________________ 10. Dancing every week to gain muscles.

Learning Activity 2.4:

Do the following physical fitness test? Guidelines and rules are stated on how to do it. Record
the pre-test and post-test of the activity.
a. Submit individual result of test online.
b. Make a video presentation of your actual performance then submit to your instructor
online.

STANDING LONG JUMP

Rules:
➢ Allow two successive fair trials within the testing period.
➢ The measurement is made from the take-off line to the heel of the foot closer to the take-
off board or line.
➢ Attempt where the performance loses his balance and falls back backward is not
counted.

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 P.E. 1 SELF-TESTING ACTIVIIES

➢ Taking beyond the take-off line is considered foul.

Common faults:
➢ The performer takes more than one swing of the arms.
➢ The performer does not keep both of his feet behind the front edge
of the take-off board or line at the start of the jump.
➢ The performer bounced and took several steps before jumping.
➢ Both feet of performer are not parallel at the take-off.

BENT-KNEE CURLS-UP
Rules:
➢ Only one trial shall be allowed.
➢ No resting between curl-up is permitted.
➢ The knee must remain bent at right angle for the
duration of the exercise.
➢ The curl- up shall be counted only if the performer:
-keeps the crossed arms close to his chest; and
-returns to starting position with the upper back
touching the mat or floor before curling up again.

Common faults:
➢ Curling up and uncurling are not performed slowly. Performer bounces off the floor
when executing the curl-ups.

50-METER SPRINT

Test suggestions:
➢ Runner should be instructed not to slow down before the
finish line.
➢ For motivation, schedule two runners at a time
PUSH-UP

Common faults:
➢ When the body is not kept straight line from heels and for
females the body is not kept straight from hamstring.
➢ When the elbows are not fully bent.

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 P.E. 1 SELF-TESTING ACTIVIIES

SHUTTLE RUN

Rules:
➢ Do not allow the performer to throw the wooden
block across the line.
➢ Allow two trials and record the faster time.

Suggestions for the tester:

➢ To eliminate the necessity of returning the blocks
after each trial, start the runners on alternate sides.
➢ If the testers have stopwatches, it is practicable to
have two or more students running at the same time.

SIT AND REACH

Common Faults:
➢ Trunk flexion movements are not slow and gradual.
➢ Fast jerky motions are made.
➢ Knees are not kept straight.
➢ Finger tips on tape measure are not even, with one
hand pushed farther than the other.

1000- METER RUN

Rules:
➢ One trial is given.
➢ The performer should run or walk at a pace he can sustain for the duration
of the test.
➢ If a performer takes a rest or stops, no score is given.

THREE- MINUTE STEP TEST

Note: The rate of 96 steps per minute for the boys and 88 steps per
minute for the girls for the duration of 3 minutes

Scoring: Physical Efficiency Index (PEI)

PEI= Duration of the Exercise in Second x 100

5.5 x pulse count for 90 seconds after exercise

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 P.E. 1 SELF-TESTING ACTIVIIES

Component Being
ACTIVITIES Pre-test Post-Test
Tested
Standing Long Jump Leg Power
Bent Knee Curl-Ups Strength
50-Meters Sprint Speed
Shuttle Run Agility
Push up Arm Strength
Sit and Reach Flexibility
1000 Meters Run Speed
3 minutes steps test Cardio-Respiratory
Endurance

Note: This activity will be assessed by the use of rubrics below

Excellent Very Satisfactory Needs Poor
Criteria Satisfactory Improvement
5 4 3 2 1

1. Mastery of the physical Showed very Almost showed Showed Showed little Performed poorly
fitness test high-level of mastery of the average mastery of the the fitness test.
mastery of fitness fitness test but mastery of the fitness test Executed fitness
test. some errors were fitness test. test incorrectly
evident.

2. Proper execution Showed excellent Executed the Executed the Executed the Executed
fitness test. fitness test almost basic fitness test incorrectly
accurately but positions with with little
some errors were average accuracy.
evident. accurately.

3. Good form Showed very Showed very high Showed Showed very Failed to show
high level level of balance average level little level of concentration in
balance and poise and poise in of balance, balance and performing the
in performing the performing flexibility and poise in fitness test.
fitness test. fitness test. poise in performing the
performing fitness test.
fitness test.

4. Enthusiasm Showed very Showed high Showed Showed little Failed to perform
high interest in interest in average interest in the fitness test
executing the executing the interest in executing the enthusiastically.
fitness test. fitness test. executing the fitness test.
fitness test.

Total

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 P.E. 1 SELF-TESTING ACTIVIIES

Scale Equivalent and Interpretation

Scale Equivalent Interpretation

5 94% - 98 % You showed excellent performance!
Congratulations! I’m very proud of you.
4 87% - 93% You did a very good performance although you
committed minimal errors. Try to work on it.
3 81% - 86% You did a good performance. Try to exert more
effort in getting a higher grades next performance.
Good luck!
2 75% - 80% Your grade although passing showed that you did
not exert so much effort. Try to exert more effort
in getting a higher grade next performance. Good
luck!
1 Below 75% You got a failing grade in this activity. I am sure
this is not what you are aiming for. Please see me
during our consultation period.

Learning Activity 2.5:

Make a documentation of your Learning Activity 2.4 and make a simple photo collage. Paste
the album on the box below.

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 P.E. 1 SELF-TESTING ACTIVIIES

LESSON 3
Aerobics

TOPICS
1. Aerobic Exercise
2. Types of Aerobics

LEARNING OUTCOMES
At the end of the lesson, you should be able to:
1. perform aerobics
2. internalize the importance of aerobics

Aerobic Exercise refers to exercise which is of moderate intensity,

undertaken for a long duration. Aerobic means “with oxygen” and refers to
the use of oxygen in a muscle’s energy- generating process. Many types of
exercise are aerobic, and by definition are performed at moderate levels of
intensity for extended periods of time.

• Aerobic exercise is sometimes known as "cardio" -- exercise that requires pumping of

oxygenated blood by the heart to deliver oxygen to working muscles.
• Aerobic exercise stimulates the heart rate and breathing rate to increase in a way that
can be sustained for the exercise session. In contrast, anaerobic ("without oxygen")
exercise is activity that causes you to be quickly out of breath, like sprinting or lifting a
heavy weight.
• Examples of aerobic exercises include cardio machines,
spinning, running, swimming, walking, hiking, and aerobics classes, dancing, cross
country skiing, and kickboxing. There are many other types.
• Aerobic exercises can become anaerobic exercises if performed at a level of intensity
that is too high.
• Aerobic exercise not only improves fitness; it also has known benefits for both physical
and emotional health.
• Aerobic exercise can help prevent or reduce the chance of developing
some cancers, diabetes, depression, cardiovascular disease, and osteoporosis.

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 P.E. 1 SELF-TESTING ACTIVIIES

• An aerobic exercise plan should be simple, practical, and realistic. Specific equipment
(such as cardio machines) may be used but is not necessary for successful aerobic
exercise.

Aerobic exercises you can do at home:

1. Skipping - Stand with your feet shoulder-width apart and hold the jump rope’s handles
firmly. Swing the rope atop your head and jump quickly as the rope nears the front of
your feet. It might need a little practice to get going at a faster rate, which comes with
regular practice.

2. Jumping jacks - Stand straight with your feet together and hands alongside your thighs.
Now, jump with your feet spread sideways and arms above your head simultaneously.
Jump back to the normal position. 30 minutes of jumping jacks can help you shed 200
calories. However, doing it continuously could be a challenge and monotonous. Thus,
break them into three sessions of 10 minutes each and get a 5-minutes rest in between.

3. Stair training - This aerobic exercise primarily targets your calves, hamstrings, glutes,
and quads. Apart from toning your lower body, it boosts the stamina of your
cardiovascular system. Walk up and down the stairs for 15–20 minutes at a steady pace.
Gradually increase the time to 30 minutes and your speed to a faster rate.

4. Butt Kicks - This exercise works on your hamstrings and glutes. Stand with your feet
shoulder-width apart and bend your arms towards the sides. Bend your right knee like
you are jogging and touch your butt with the right ankle. Repeat with the other leg. Keep
the pace slow until you have perfected it. Complete 2 or 3, 30 second to 1-minute sets.

5. Mountain Climber - The primary muscles this exercise works upon are the abs, glutes,
hips, and legs. Get into a high plank position with your core tight. Now, bring your
right knee up towards the center of your stomach and quickly switch to the left leg.
Begin with a slower pace and increase it gradually. Do 1–2 sets of 8–10 repetitions. It
is necessary to align your body properly during this exercise.

6. Bear Crawls - This exercise strengthens your whole body and increases muscle power.
It boosts your metabolism and improves cardiovascular health. Get down on your legs
and hands, with knees slightly bent, but with your back flat. Walk in this position with
your right foot and left hand forward, followed by the left foot and right hand forward.
This completes one repetition. Practice 2–3 sets of 15–20 repetitions each.

7. Burpees - Burpees are intense full-body exercises which increase your blood
circulation, heart rate, strength, and flexibility. Stand with your feet shoulder-width
apart and get into a squat position. Bend forward to place your palms in front of your
feet and stretch your feet behind to get into a plank position. Immediately, return to the
squat position and jump. Practice 3–5 sets of 8–15 repetitions each.
8. Squat Jacks - This exercise works great on your lower body and improves posture and
stability. Stand with your feet together and hands alongside your thighs. Jump up and
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 P.E. 1 SELF-TESTING ACTIVIIES

spread your feet while you settle into a squat position. Push through the heels and jump
back up and return to the starting position. Do 1–2 sets of 8–15 repetitions each.

9. Inch worm - This exercise gives a complete warm-up to your body. It strengthens your
arms, chest, upper and lower back, and abs. Stand with your feet shoulder-width apart.
Bend at your waist and let your hands touch the floor. Walk your hands forward to attain
a plank position. Once you are in the plank position, walk your feet towards your hand
and stand. Practice 2–3 sets of 10–15 repetitions each.

10. High Knees - Stand straight with your feet shoulder-width apart. Lift your knees up to
the waist level and drop your feet slowly down. Repeat with the other leg. This
completes one cycle. Practicing high knees burns more calories and increases the
metabolism. Practicing sets of 30 seconds each as long as you can comfortably manage
helps.

11. Box Jumps - You would need a bench or a sturdy box to do this exercise. Choose a box
with the height equivalent to your mid-calf, if you are doing it for the first time. Stand
with your feet shoulder-width apart, facing the box. Now, bend your knees, swing your
arms, and land on the box lightly. To return, just step back one foot at a time.

12. Jumping Lunges - You would need a bench or a sturdy box to do this exercise. Choose
a box with the height equivalent to your mid-calf, if you are doing it for the first time.
Stand with your feet shoulder-width apart, facing the box. Now, bend your knees, swing
your arms, and land on the box lightly. To return, just step back one foot at a time.

Assessment

Learning Activity 3.1:

Make your own Aerobic Exercise. Take 1 minute or 1-and-a-half-minute video exercise.
Send it to your subject teacher through messenger or email.

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 P.E. 1 SELF-TESTING ACTIVIIES

Learning Activity 3.2:

Follow the weekly activity that will be given below. After one week doing it write your own
reflection. Continue to do until two weeks and write another reflection.

• Monday: Take a 20-minute brisk walk at 7 a.m. around the block four times.
• Tuesday: Do the same as on Monday.
• Wednesday: Take a 20-minute walk at 6:30 p.m. (right before dinner) around the block.
• Thursday: Take the day off.
• Friday: Take a 20-minute walk at 7 a.m. around the block.
• Saturday: Walk with your family at 10 a.m. for 45 minutes in park.
• Sunday: Bike ride with your spouse for 60 minutes in park at noon. Mom will baby-sit.

After one week…

After two weeks

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 P.E. 1 SELF-TESTING ACTIVIIES

Learning Activity 3.3:

After doing all the other aerobic activities, site some importance of aerobics in your life as a
student. What is the help of it this Pandemic disease which is known as Corona Virus Disease
or COVID?

Learning Activity 3.4:

Make a short Aerobic Dance Exercise, Make a video and send it to your teacher through his/her
email or messenger. Make sure that it is our original choreography.

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 P.E. 1 SELF-TESTING ACTIVIIES

LESSON 4
INTRODUCTION TO GYMNASTICS

TOPICS
1. Introduction to Gymnastics
2. Gymnastic Activities; Educational, Therapeutic and Competitive
3. Types of Gymnastic

LEARNING OUTCOMES
At the end of the lesson, you should be able to:
1. recognize from where gymnastic had started and its contribution to education
and sports development.
2. differentiate gymnastics as Educational, Therapeutic, and Competitive.

TOPIC 1: Introduction to Gymnastics

Gymnastics is a sport basic to all sport and is recognized for its vital role in the
development of the total fitness of the individual. It is an artistic expression of ideas, a graceful
yet demanding and difficult movement process that aimed either for fitness or competition
purposes or both.
The record shows that during the ancient time, the Chinese and Egyptians were the first
to practice various gymnastics routines for fitness and entertainment. The Chinese developed
Kung Fu or medical gymnastic. They do lots of body exercises to prepare and condition the
body against sickness, for they do believe more on disease prevention rather than treatment. On
the other hand, the Egyptians used gymnastics simply for entertainment.
The Greeks were the first to develop the competitive aspects of gymnastics which
originally meant all forms of athletics. It was first practice at ancient Olympic Games at Mount
Olympus.
The early Greeks (Spartans) emphasized the feat for strength, while the later Greeks
(Athenians) developed the scientific system of exercises that combined the elements of skills,
grace and strength. All these sprang from their belief in the ideals of a sound mind in a body.

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 P.E. 1 SELF-TESTING ACTIVIIES

The word gymnastics was defined by historian as a naked art derived from the Greek
word Gymnos which mean naked, as the word gymnazien means to practice naked. This is
why women were excluded from the ancient Games, both as competitors and spectators.
Like the Spartans, the Romans used gymnastics exercises for military training. They
use wooden horse to develop their prowess in horse riding during the battle or fight for victory.
The Hindu have another form of gymnastics exercises, performed in time with their
prayers or meditation. This approach in exercising known as Yoga is quiet, smooth, and slow
for they believe that the body is the home of spirit so sacred that it should be kept perfectly
healthy.
Modern gymnastics were developed by German educators in devising exercises using
pieces of stationary apparatus to develop physical strength and discipline. The Swedish system
emphasized rhythm and coordination through movements borrowed from dance in the process
of exercising different parts of the body thus developing the aesthetic expressiveness and
gracefulness.
The following educators were instrumental in the development in gymnastics:

Johann Bernhard Basedow

(German, 1723-1970)
Introduced gymnastics in the school
curriculum

Johann Guts Muths

(German, 1759-1839)
Known as the great grandfather of gymnastics. He invented the outdoor
apparatuses like the seesaw, horizontal ladder, the oblique wooden ladder,
climbing rope, balance beam and rope ladder. He write the book entitled
Gymnastics for the Youth.

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 P.E. 1 SELF-TESTING ACTIVIIES

Friedrich Ludwig Jahn

(German, 1778-1852)
Considered as the Father of Modern Gymnastics. He
started the Turnverein Movement (tumbling clubs)
generally for young men in Germany.

Pehr Henrik Ling

(Swedish, 1776-1839)
Introduce gymnastics in European schools. He
invented the stall bars and vaulting box or Swedish
box.

Adolf Spiess
(Swiss)
Introduce fancy marching and freehand
exercise performed with music.

TOPIC 2: Gymnastic Activities: Educational, Therapeutic and Competitive

• is program that challenge you to master tactics

Educational Gymnastics involving strength, rhythm, balance, flexibilty, and
agility.

Therapeutic or Remedial • is a series of selected exercises that help you to

relieve physical discomfort or restore function to
Gymnastics disabled people.

• consist of prescribed sets of events for men and

Competitive Gymnastics women each of which is scored separately in order to
determinme winner

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 P.E. 1 SELF-TESTING ACTIVIIES

TOPIC 3: Types of Gymnastics

1. Women's Artistic Gymnastics

Women's artistic gymnastics (often shortened to just "women's gymnastics") attracts the most
participants and is generally the most well-known type of gymnastics. It's also one of the first
tickets to sell out at the Olympic Games.

The events: In women’s artistic gymnastics, athletes compete on four apparatus (vault, uneven
bars, balance beam and floor exercise).

Competition: The Olympic competition consists of:

• Team: Five athletes are on a team. (In the future, that will change to just four.) In
preliminaries, four athletes compete on each event and three scores count. In finals,
three athletes compete on each event and every score counts towards the team total.
• Individual all-around: An athlete competes in all four events and the total score is added
up.
• Individual events: An event champion is named on each apparatus.

Watch it:

The 2014 U.S. nationals

for women' artistic gymnastics.

Link:
https://www.youtube.com/watch?v=MVLZz2J6tcE

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 P.E. 1 SELF-TESTING ACTIVIIES

2. Men’s Artistic Gymnastics

This is the second most popular type of gymnastics in

the United States and the oldest form of gymnastics.

The events: Men compete on six apparatus: floor

exercise, pommel horse, still rings, vault, parallel bars
and horizontal bar (usually called high bar).

Competition: Olympic competition is held in the

same format as women’s artistic gymnastics, with a
team, all-around and individual events competition.
The only difference is that the men compete in their six events, whereas the women compete
across their four events.

Watch it: The 2014 US nationals in men's artistic gymnastics

Link: https://www.youtube.com/watch?v=6DU7z7yhyR8

3. Rhythmic Gymnastics

In rhythmic gymnastics, gymnasts

perform jumps, tosses, leaps and
other moves with different types of
apparatus. This is currently a
female-only sport in the Olympics.

The events: Athletes compete

with five different types of
apparatus: rope, hoop, ball, clubs,
and ribbon. Floor exercise is also an
event in the lower levels of
competition.

Competition: At the Olympics, rhythmic gymnasts compete in:

• Individual all-around: An athlete competes on four of the five events (every two years,
one apparatus is rotated out) and the total score is added.
• Individual events: A gymnast is named the champion on each of the four apparatus
currently in rotation.
• Group competition: Five gymnasts compete in two different routines. In one routine, all
of the athletes use the same apparatus. In the second routine, the gymnasts use two
different pieces of equipment (for example, three gymnasts will use the ball and two
gymnasts will use the hoop).

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 P.E. 1 SELF-TESTING ACTIVIIES

Watch it: The 2014 world championships, the rhythmic all-around competition

Link: https://www.youtube.com/watch?v=yvormzs06DA

4. Trampoline

In trampoline gymnastics, gymnasts

perform high-flying flips and twists
on every bounce. This became an
Olympic discipline for the 2000
Olympics.

To add trampolinists to the quota

allotted for gymnastics, artistic teams
were reduced from seven team
members to six.

The events: A compulsory and a

voluntary routine are performed in the Olympic competitions. Each consists of ten skills and is
done on the same type of trampoline.

Double mini (gymnasts use a smaller, two-level trampoline) and synchronized (two athletes
perform at the same time on different trampolines) are competitive events in the U.S., but not
in the Olympics.

Competition: Trampoline gymnastics includes an individual event for women and for men.
There is a qualifying event to reach the medal round but the scores do not carry over.

Watch it: The 2004 men's Olympic trampoline champion, Yuri Nikitin (audio is not in
English)Link: https://www.youtube.com/watch?v=S_Nns4CRknY

5. Tumbling

Power tumbling is performed on a spring runway much bouncier

than the floor exercise mat used in artistic gymnastics. Because
of its spring, athletes are able to perform very complicated flips
and twists in succession.

The events: All tumbling is done on the same strip. The gymnast
performs two passes in each stage of the competition, with eight
elements in each pass.

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 P.E. 1 SELF-TESTING ACTIVIIES

Competition: Tumbling is not an Olympic event, but is part of the Junior Olympic program in
the United States and is competed internationally as well.

Watch it: Power tumbling at the Canadian nationals

Link: https://www.youtube.com/watch?v=1x0-RtQOVTI

6. Acrobatic Gymnastics

In acrobatic gymnastics,
the athletes are the equipment.
A two- to four-gymnast team
performs all types of
handstands, holds and
balances on each other, while
members of the team throw and
catch their teammates.

The events: Acrobatics is

always performed on the same
floor exercise mat.

The events competed are men’s

pairs, women’s pairs, mixed pairs, women’s groups (three gymnasts) and men’s groups (four
gymnasts).

Competition: Acrobatic gymnastics is not an Olympic event, but it is also part of the U.S.
Junior Olympic program and is competed internationally.

Watch it: A montage of Acro gymnastics and the acrobatic gymnastics world competition in
2016

Link: https://www.youtube.com/watch?v=nHVkklL7Edo

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 P.E. 1 SELF-TESTING ACTIVIIES

7. Group Gymnastics Group gymnastics in

the United States is usually performed
competitively under the name TeamGym. In
TeamGym, athletes compete together in a
group of six to 16 gymnasts. The group may
be all-female, all-male or mixed.

The events: In the U.S., participants in

TeamGym compete in the group jump event
(performances in tumbling, vault, and mini-
trampoline) and the group floor exercise.

Competition: TeamGym is not an Olympic

event, but is competed in the United States and
abroad in invitational meets, as well as local,
regional, national and international competitions.

Watch it: The Hawth gymnastics team

Link: https://youtu.be/MOOjSw_xqXM

Assessment

Learning Activity 4.1:

Gymnastics has many interpretations depending on a people who will define it. For you what
is gymnastics and its significant in your life as a student. Expound your answer depending on
your own ideas. Write it down in a space provided below.

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 P.E. 1 SELF-TESTING ACTIVIIES

Learning Activity 4.2:

Chinese, Egyptians, Greeks, Romans, Hindu, and German developed gymnastics. Choose two
among the given race and tell why did you chose it. Write your answer below.

Learning Activity 4.3:

Differentiate the three (3): Educational, Therapeutic, and Competitive Gymnastics. Elaborate
your answer on a space provided below.

Educational Therapeutic Competitive

Gymnastics Gymnastics Gymnastics

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 P.E. 1 SELF-TESTING ACTIVIIES

Learning Activity 4.4:

Read the statement below. Fill in the blanks with the correct answer to complete the
statement.

1. I introduced ____________ in _________ curriculum. I am from

Germany.
2. I am from Switzerland and introduce ________________ and
________________. I am ___________.
3. Sweden is my nationality. I invented the _____________ and the
_____________. I also introduce gymnastic in schools in whole
Europe. I am ___________________.
4. Germany is my nationality and I am a German obviously. I am
Johann ________________ known as the Great Grandfather of
gymnastics.
_____________,___________,____________,_____________,
____________,____________ are the apparatuses that I invented
during my time. I wrote a book entitled “__________”.
5. I am Friedrich Ludwig Jahn, a ____________ who is considered a
_____________.

Learning Activity 4.5:

Watch the different types of gymnastics. Open the links that were given. Write your reaction
on every type of gymnastic. Write it on your preferred paper, put designs to come up with a
creative reaction paper and paste it on the box provided below.

Paste Here
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 P.E. 1 SELF-TESTING ACTIVIIES

LESSON 5
MOVEMENTS

TOPICS
1. Movement
3. Safety Suggestions

LEARNING OUTCOMES
At the end of the lesson, you should be able to:
1. perform the different types of movements (locomotor, non-locomotor)
2. identify the safety before and during the gymnastic activities.

TOPIC 1: Movements

Movement
A movement is a change of position in space. Whenever there is no change of position,
there is no movement. Learning how to move is the most basic element of learning experience
in physical education.

LOCOMOTOR MOVEMENT SKILLS

Locomotor Movement Skills are used to move the body from one place to another. They
form the foundation of gross motor coordination and involve large muscle movements.

• Walking – is the regular pacing of the feet; a simple transferring of

body weight from one foot to the other on the ground. (A transfer of one
foot to the other foot is called a step.) Scientifically, it is a process of
losing balance and recovering it while moving forward upright position,
the body displaying a little up and down or side to side movement.

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 P.E. 1 SELF-TESTING ACTIVIIES

• Running – is an increased speed in walking by lifting the foot off the

contact ground. Each leg in a mature running pattern goes through a
support phase and a recovery phase and full sequence produces two
periods of non-support. It is done with a slight body lean and knees are
flexed and lifted.

• Hopping – is a springing action from one foot and landing on the same
foot in any direction. It involves propelling the body up and down on the
same foot. The knee seldom straightens fully. It can be produced in place
or as a locomotor movement.

• Leaping – is an extension of a run, where the greater force is used to

produce a higher dimension than a run. The springing from one foot
propels the body upward and landing on the opposite foot, actually, it is
an elongated step to cover a distance or move over a low obstacle.

• Sliding – is when the lead step is quickly followed by the free foot
closing to replace the supporting foot. It involves gliding sole of one foot
along the floor. The lead foot quickly springs from the floor into a
direction of intended travel. The same foot always leads in a slide
producing an uneven rhythm: slide-close, slide-close, slide-close.

• Galloping – is a combination of a step (full transfer of weight on one

foot) and a cut by the transfer of weight on the other foot. A cut is a
displacement of one foot with the other foot. It is an exaggerated slide
in forward direction. The lead leg lifts and bends and then thrusts
forward to support the weight. The rear foot quickly closes to replace
the supporting leg as the lead springs up into its lifted and bent position.

• Skipping – is a combination of a step and a hop, first on one foot and

then on the other foot on a faster tempo. It is done on the balls of the feet.

• Jumping- is a locomotor pattern in which the body propels itself off the
floor or apparatus into a momentary period of flight. It can be done in
place or as a locomotor activity to cover the ground. The fundamental
jumping pattern consists of five basic variations (Graham, 2011):

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 P.E. 1 SELF-TESTING ACTIVIIES

NON-LOCOMOTOR MOVEMENT SKILLS

Non-locomotor movement skills are performed without appreciable movement

from place to place.

• Bending is contracting or shortening of body part from a joint.

• Stretching is extending or straightening a body part from a joint.

• Rocking occurs when the center of gravity is fluidly transferred from one
body part to another.

• Swaying is moving the body or body parts from joint side to side.

• Stretching is extending or straightening a body part from a joint.

• Pushing is an act of shoving an object away from the body.

• Pulling is an act of lugging or towing an object towards or with the body.

• Turning is rotation around a long axis of the body.

• Twisting is turning the body or body parts to one side.

• Circling is moving the body or body part forming a circle.

• Swinging is moving the body or body parts from a joint resembling a

pendulum.

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 P.E. 1 SELF-TESTING ACTIVIIES

Directions of
Movements

SIDEWARD

UPWARD Counterclockwise

DOWNWARD

Clockwise

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 P.E. 1 SELF-TESTING ACTIVIIES

Knowledge of safety techniques in gymnastics activities is a very important teaching

prerequisite. To prevent injuries while learning gymnastics, the class is divided into three
periods.
1. Pre-Workout Period. This includes all activities
and procedures that prepares the individual for actual
instruction and practice of all gymnastic skills.
a. Check-up of uniforms
b. Warm Up

2. Workout Period. (Actual Practice) In every plan,

safety instructions should be incorporated when
reviewing and demonstrating the skills; the class should
be aware of the maximum safety precautions while it is
performing the exercises and skills.

SAFETY SUGGESTIONS FOR ALL

a. Full attention is needed when a new skill is discussed and demonstrated
b. When in doubt, ask questions.
c. When doing a skill for the first time, have a ready spotter.
d. Master the fundamentals before doing the skill.
e. Stop when instructions are given to stop.
f. Foolish acts have no place in the class
g. Learn to relax and fall to prevent injuries.

3. Post-workout period
a. Relaxation exercises
b. Keeping of equipment used in their proper place

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 P.E. 1 SELF-TESTING ACTIVIIES

Assessment:

Learning Activity 5.1:

Direction: In this activity, you are going to take a video of yourself while doing the movements.
The procedure of the movements is listed below for you to follow. The video will be passed to
your instructor using his/her email or Facebook account. The video will not be less than one
minute and not more than one and a half minutes.

Movement procedure:
a. Hands down at the sides. Execute 4 walking steps forward and 4 walking steps
backward.
b. Arms upward, palms facing each other. Hop on right foot, left leg in front hop on right
again, left leg raised in rear, bend trunk forward, arms at the back, palm facing each
other
c. Execute 4 leaping steps sideward right and 4 leaping steps sideward left.
d. Execute hip rotation to the right place, legs opened slightly sideward, right arm at your
waist.

Learning Activity 5.2:

In this activity you are going to interview your past P.E. teacher when you are in High School
or Elementary. Using any video chatting application, ask them the questions that is given below.
Take a screenshot of your video interview and summarize their answers. Write the answers and
paste the picture below.

Questions:
a. How do they start every Physical Education instructions?
b. What kind/s of preparatory work out they provide to their students before the activity?
c. Do they have rules while doing an activity? If yes, please specify those.
d. Do warm-up and cooling down activities are important in every Physical Education
activities?
e. How important are rules before, during and after the P.E. activities?

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LESSON 6
Basic Position in Gymnastics

TOPICS
1. Good Posture
2. Health and Lifestyle
3. Gymnastics Positions

LEARNING OUTCOMES
At the end of the lesson, you should be able to:
1. practice a good posture.
2. execute the basic positions properly with a proper posture.

TOPIC 1: Good Posture

Good Posture
Good posture is about more than standing How to
up straight so you can look your best. It have a
good
is an important part of your long-term
posture?
health. Making sure that you hold your
body the right way, whether you are
moving or still, can prevent pain, injuries,
and other health problems.

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What is posture?
Posture is how you hold your body. There are two types:

• Dynamic posture is how you hold yourself when you are moving, like when you are walking,
running, or bending over to pick up something.
• Static posture is how you hold yourself when you are not moving, like when you are sitting,
standing, or sleeping.
It is important to make sure that you have good dynamic and static posture.

The key to good posture is the position of your spine. Your spine has three natural
curves - at your neck, mid back, and low back. Correct posture should maintain these curves,
but not increase them. Your head should be above your shoulders, and the top of your shoulder
should be over the hips.

How can posture affect your health?

• Misalign your musculoskeletal system
• Wear away at your spine, making it more fragile and prone to injury
• Cause neck, shoulder, and back pain
• Decrease your flexibility
• Affect how well your joints move
• Affect your balance and increase your risk of falling
• Make it harder to digest your food
• Make it harder to breathe

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How can I improve my posture in general?

• Be mindful of your posture during everyday activities, like watching television, washing
dishes, or walking
• Stay active. Any kind of exercise may help improve your posture, but certain types of exercises
can be especially helpful. They include yoga, tai chi, and other classes that focuses on body
awareness. It is also a good idea to do exercises that strengthen your core (muscles around your
back, abdomen, and pelvis).
• Maintain a healthy weight. Extra weight can weaken your abdominal muscles, cause
problems for your pelvis and spine, and contribute to low back pain. All of these can hurt your
posture.
• Wear comfortable, low-heeled shoes. High heels, for example, can throw off your balance
and force you to walk differently. This puts more stress on your muscles and harms your
posture.
• Make sure work surfaces are at a comfortable height for you, whether you're sitting in front
of a computer, making dinner, or eating a meal.

Topic 2: Health and Lifestyle

"Healthy living" to most people means both physical and mental health are in balance
or functioning well together in a person. In many instances, physical and mental health are
closely linked, so that a change (good or bad) in one directly affects the other. Consequently,
some of the tips will include suggestions for emotional and mental "healthy living."
All humans have to eat food for growth and maintenance of a healthy body, but we
humans have different nutrition requirements as infants, children (kids), teenagers, young
adults, adults, and seniors. For example, infants may require feeding every 4 hours until they
gradually age and begin to take in more solid foods. Eventually they develop into the more
normal pattern of eating three times per day as young kids. However, as most parents know,
kids, teenagers, and young adults often snack between meals. Snacking is often not limited to
these age groups because adults and seniors often do the same.

Here are the TIPS!

Eat three healthy meals a day (breakfast, lunch, and dinner); it is important to
remember that dinner does not have to be the largest meal.

The bulk of food consumption should consist of healthy foods, such as fruits,
vegetables, whole grains, and fat-free or low-fat milk products.

Incorporate lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on
beans and nuts) into a healthy diet.

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Choose foods that are low in saturated fats, trans fats, cholesterol, salt
(sodium), and added sugars; look at the labels because the first listed items on
the labels comprise the highest concentrations of ingredients.

Control portion sizes; eat the smallest portion that can satisfy hunger and then
stop eating.

Healthy snacks are OK in moderation and should consist of items like fruit,
whole grains, or nuts to satisfy hunger and not cause excessive weight gain.

Choose foods that are low in saturated fats, trans fats, cholesterol, salt
(sodium), and added sugars; look at the labels because the first listed items on
the labels comprise the highest concentrations of ingredients.

Control portion sizes; eat the smallest portion that can satisfy hunger and then
stop eating.

Healthy snacks are OK in moderation and should consist of items like fruit,
whole grains, or nuts to satisfy hunger and not cause excessive weight gain.

If a person is angry or depressed, eating will not solve these situations and
may make the underlying problems worse.

Avoid rewarding children with sugary snacks; such a pattern may become a
lifelong habit for people.

Avoid heavy meals in the summer months, especially during hot days.

Physical activity and exercise is a major contributor to a healthy lifestyle; people are
made to use their bodies, and disuse leads to unhealthy living. Unhealthy living may manifest
itself in obesity, weakness, lack of endurance, and overall poor health that may foster disease
development.

Here are the TIPS!

• Regular exercise can prevent and reverse age-related decreases in muscle mass and
strength, improve balance, flexibility, and endurance, and decrease the risk of falls in
the elderly. Regular exercise can help prevent coronary heart disease, stroke, diabetes,
obesity, and high blood pressure. Regular, weight-bearing exercise can also help
prevent osteoporosis by building bone strength.
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• Regular fitness can help chronic arthritis sufferers improve their capacity to perform
daily activities such as driving, climbing stairs, and opening jars.
• Regular exercise can help increase self-esteem and self-confidence,
decrease stress and anxiety, enhance mood, and improve general mental health.
• Regular exercise can help control body weight and in some people cause loss of fat.
• Thirty minutes of modest exercise (walking is OK) at least 3 to 5 days a week is
recommended, but the greatest health benefits come from exercising most days of the
week.
• Exercise can be broken up into smaller 10-minute sessions.
• Start slowly and progress gradually to avoid injury or excessive soreness or fatigue.
Over time, build up to 30 to 60 minutes of moderate to vigorous exercise every day.
• People are never too old to start exercising. Even frail, elderly individuals (70-90 years
of age) can improve their strength and balance with exercise.
• Almost any type of exercise (resistance, water aerobics, walking, swimming,
weights, yoga, and many others) is helpful for everybody.
• Children need exercise; play outside of the home is a good beginning.
• Sports for children may provide excellent opportunities for exercise, but care must be
taken not to overdo certain exercises (for example, throwing too many pitches in
baseball may harm a joint like the elbow or shoulder).
• Exertion during strenuous exercise may make a person tired and sore, but if pain occurs,
stop the exercise until the pain source is discovered; the person may need to seek
medical help and advice about continuation of such exercise.

Topic 3: Basic Gymnastics Positions

Basic Gymnastic Positions

A. Standing Positions

Stride Position
The feet are apart about 12
Feet together or Feet inches wide. The stride may
Parallel be made wider than 12 Lunge Position
The feet are about one (1) inches. The weight of the Bend one knee, the other leg
inch apart, toes pointing body is on both feet and the straight. Weight on both
forward. Arms at the sides. trunks is at the center. Arms feet. Hands on hips.
at sides.

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Half-knee Bend Full knees Bend or Squat

Position
Feet together, bend knees to
about 45 degree angle; feet flat The knees are fully bent, sit on
on floor, body erect; hands on the heels of the feet. The
hips. weight of the body is on the
balls of the feet.

B. Sitting Position

Long Sitting Position Hook sitting Position Long Sitting Rest Position
Sitting with legs extended Sit on buttocks, bend knees Legs and toes are extended
forward, toes pointed, close to the body. Trunk forward; hands at the rear in
trunks erect and hands on erect, hands on shin of the the floor. Elbow and body
hips. legs. straight.

Tuck Sitting Position

Stride Sitting Position
Sit on buttocks, bend knees
close to body; round back so Sitting on buttocks, spread
that the forehead and the legs apart, trunk erect, hands
knees are in contact; hold on thighs.
shin of legs.

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Hurdle Sitting Position

Side Sitting Position Sitting on buttocks, bend Heel Sit
Sitting on buttocks, bend right leg at the back about
right or left leg in front; 90 degree angle, the other From kneeling position, sit
other leg extended leg extended diagonally on the heels of the feet, toes
sideward. Hands on knees. forward. pointed. Hands on hips.

Cross Sitting Position Frog Sitting or Tailor

Sitting

C. Kneeling Positions

Kneeling Position
Stride Kneeling Position
Kneel on both knees, knees
close together, body erect, Kneeling on both knees, with
hands on hips. knees apart.
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Half- kneeling Position

Kneeling Position One Leg
Right and Left
Kneeling on one leg, the other
Kneeling on right, left in half-
extended sideward, forward
kneeling position in front.
or backward.Definition
Hands on hips.

D. Lying Positions

Back or Supine Lying Front or Prone Lying

Positions Position
Lying on the back, the body Body is well extended and in
us well extended, arms front of the body in contact
overhead, toes pointed. with the floor. Toes pointed,
arms forward.

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Side Lying Position

With the body well
extended, the side of the Tuck Lying Position
body is in contact with the Hook Lying Position
floor, one hand on the floor In a back lying position, Lying on the back, pull the
overhead and the other hand bend knees, with the feet knees close to the forehead,
bent close to chest palms on close to buttocks, feet flat hold shin of legs.
floor. Toes pointed. on the floor. Arms overhead.

E. Arm Support Positions

Supine or Back Arm Prone or Front Arm

Support Support
Side Arm Support
From a long lying position, From a front lying position.
lift the body with straight Lift the body to front arms The body is supported with
arms support. Body, legs support; body, legs and toes the right or left arm; the
and toes well extended and well extended and in one body is well extended.
one straight line. straight line.

F. Four-Base Positions

Dog Stand Positions

From a kneeling position,
place the hands on the floor, Bridge Stand Positions
elbows straight, toes pointed, From a hook sitting lift the
the knees and hands are the trunk; legs and arms in right
base of support. angle with the trunk.

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G. Hand Positions

Hands on Shoulder
Hands on Waist Hands on Chest Bend arms from the elbow,
finger tips touching
Place hands on waist, Palms facing down, thums shoulder, elbow in line with
fingers pointing front, touching the chest, elbows the shoulders, rib cage
thumbs pointing backward. in line with the shoulders lifted.

Hands on Neck
Bend arms from the elbow, Hands on Hips
place hands behind the neck, Place hands on hips, fingers
finger tips meeting each pointing front, thumbs
other, elbows in line with pointing backward
shoulders.
H. Arm Positions

Arms Forward
Arms Sideward
Raise arm forward with
palms facing each other.hands Raise arms sideward, palm
in line with shoulders, elbows facing down, finger tips in
slightly extended. line with the shoulder.

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 P.E. 1 SELF-TESTING ACTIVIIES

Arms Upward
Raise arms upward, palms
facing each other, elbows
touchingthe ears, tghe
whole arm in line with the
body

Arms Oblique Positions

Forward downward Backward Downward

Sideward downward
Sideward Upward

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 P.E. 1 SELF-TESTING ACTIVIIES

Arms in T- Position

T- Position Reverse T-Position

Assessment

Learning Activity 6.1:

Posture! Posture! Posture!
Take a picture of yourself with a proper posture while sitting and standing. Print and Paste it
below.

Paste Here

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 P.E. 1 SELF-TESTING ACTIVIIES

Learning Activity 6.2

Posture! Posture!
Posture!
While practicing a good
posture, what do you
think is the benefit you
can get with it? Explain
your answer.

Learning Activity 6.3:

Make your own dietary plan every week. Write your food you eat every meal (breakfast,
lunch, dinner) including the time. Make your own kind of art. Paste it on a box provided
below.

Paste Here

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 P.E. 1 SELF-TESTING ACTIVIIES

Learning Activity 6.4:

What exercises you make at home every day. Site all the benefits you can get in this exercise.
Write it below on a sheet of paper.

Learning Activity 6.5:

Time to Pick a Pic!
Take a photo of yourself of every Basic Positions in Gymnastic and make an artistic photo album
of it. Make a pocket on the next page that will hold your photo album. It will be assessed using the
rubrics below. (Cross out the corresponding box of student’s performance rating.

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 P.E. 1 SELF-TESTING ACTIVIIES

Criteria Excellent Very Satisfactory Satisfactory Needs Poor

4 Improvement
5 3 2 1
a. Mastery of Showed very Almost showed Showed average Showed little Performed
the basic high-level of mastery of the basic mastery of the mastery of the poorly the basic
positions in mastery of routine. positions but some basic positions. basic positions. positions.
gymnastics errors were evident.

b. Proper Showed excellent Executed the basic Executed the Executed the Executed the
execution performance. positions almost basic positions basic positions basic positions
accurately but some with average with little incorrectly
errors were evident. accurately. accuracy.

c. Good form Showed very high Showed very high Showed average Showed very Failed to show
level balance and level of balance and level of balance, little level of concentration in
poise in poise in performing flexibility and balance and poise performing the
performing the basic positions. poise in in performing the basic positions.
positions. performing basic positions.
basic positions.

3. Enthusiasm Showed very high Showed high Showed average Showed little Failed to
interest in interest in interest in interest in perform the
executing the executing the basic executing the executing the basic positions
basic positions. positions. basic positions. basic positions. enthusiastically.

Total
Average

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 P.E. 1 SELF-TESTING ACTIVIIES

Learning Activity 6.6:

Using all the basic positions in gymnastics, create a simple dance movement that will show
your gymnastic ability. You can use your PE uniform on the performance or gymnastic costume
if you have it at home. You will choose your own music to accompany to your dance. Make a
1-3 minutes video and send it to your subject teacher through email or messenger.

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REFERENCES
Diana, R.A. (2004). Rhythmic Activities and Dance. Pampanga: CFLF Publication.
Domingo, J. R., etc. (2008) Physical Education 1: Introduction to Gymnastics. Malabon City:
Mutya Publishing House, Inc.
Flordeliza, R. F. etal. (2015). Physical Fitness in the Challenging Word. Quezon City: Fatima
Educational Publications
Indon, V. J. (2005). Rhythm and Dance Modules.Manila: Far Eastern University Publications.
▪
Oya, E. D. (2001). Physical fitness for college freshmen. Manila: Rex Bookstore.
Tulio, D. D. (2008). Physical Education 1 for College. Mandaluyong City: National Book Store
https://fit.farm/20-aerobic-exercises-you-can-do-at-home-to-lose-weight/
http://bodyfitnesshealth.com

http://www.cyberparent.com/fitness/five.htm

http://www.nlm.nih.gov/medlineplus/exerciseandphysicalfitness.html

http://www.gymbroke.com/Basic_gymnastics_terms.html

http://cheerleading.about.com/html

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