College of

Education
MODULE 1
PE 101 MOVEMENT
ENHANCEMENT
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 Prepared by:
ISHMAEL FAIZAL F. MERCURIO, LPT
Course Facilitator

PE 101 – Movement Enhancement

First Semester, SY 2020-2021

PRELIMINARIES:

Course Title: Movement Enhancement

Course Number: PE 101
Course Description:
This course will provide training in different movement patterns and core engagement in
conjunction with principles of healthy eating and physically active life. Students will be able to
adapt and transfer the movement competency in different contexts. (i.e. use of training
equipment).
Total Learning Time: 36 hours (18 weeks)

OVERVIEW:

This module gives a basic understanding of how Physical Fitness and Wellness, Safe and Smart
Physical Activity, and Physical Activity and Nutrition are defined. It covers the following topics:

 Concepts on Physical Fitness and Wellness

 Factors in Achieving Fitness and Wellness
 Fitness and Wellness Assessment
 Components of Physical Fitness
 Body Posture
 Exercise and Safety
 Physical Activity and Injury
 Managing Stress
LEARNING OUTCOMES:

At the end of the course the student should be able to:

1. Discussed the importance of living a healthy life style and how fitness fits into this
lifestyle.
2. Determined the reasons for wanting to have a healthy lifestyle of living and determine
how fitness fits into one’s lifestyle,
3. Demonstrated enough sufficient knowledge of the basic principles of physical fitness,
fitness training, principles and benefits of the warm-up and coo-down procedures of
exercise.
4. Performed the knowledge and techniques for monitoring intensity, duration and
endurance levels during physical activities.
5. Applied the principles and procedures for selecting aerobic exercises based on individual
needs, skill levels and exceptional needs; and,
6. Assessed the importance of discipline, cooperation and safety practices in cooperative
performances and other activities.

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 UNIT I: FITNESS AND WELLNESS FOR ALL

Lifestyle behaviours are the most important factors in short-term and long-term well-
being. Developing healthy lifestyle habits will have a dramatic effect on overall wellness.
Components of a healthy lifestyle include: physical activity, balanced and adequate nutrition, rest
and recovery, and stress management.
Current lifestyles in most developed nations lack the adequate level of physical activity to
support health benefits. In fact, poor lifestyle behaviours are resulting in deterioration of health
and redevelopment of chronic diseases among individuals leading to reduced quality of life and
premature death. Information and education surrounding fitness, wellness and health is easily
accessible and widely understood by most Americans. Unfortunately many people do not
understand how to effectively implement tools and strategies to help develop a lifestyle that will
support these benefits.

What is Physical Education?

Physical education is a course taught in school that focuses on developing physical

fitness. Effective P.E. classes help kids develop skill and confidence, maintain physical fitness,
learn about personal health and wellness, and demonstrate positive social skills.

What is the importance of Physical Education?

Physical education motivates children to expand their skills, as grasping the fundamentals
of one sport makes it easier to master the rules of another. Since students spend a considerable
amount of time in school, it is an ideal setting to empower them to take responsibility for their
health. Often a secondary benefit of physical education is that children become more aware of
what they are putting in their bodies. They realise the importance of a healthy, balanced diet and
that sugary snacks are not the best way to gain energy for their sport. They will often want to
find out more about their bodies and this again teaches them to care for themselves and others.
Participating in PE puts children on track to make regular exercise a habit-- one that can
combat obesity and reduce the likelihood of developing chronic conditions such as heart disease
and diabetes. It also helps to maintain their brain and mental health. By making exercise ‘normal’
from an early age this becomes ingrained in them throughout their lives.
Studies also suggest that students who are less active are more likely to experience sleep
disorders. Regular exercise reduces stress and anxiety, contributing to healthy sleep patterns,
which in turn lead to better mental health, immune system functioning, and overall well-being.

History of Physical Education

The brief history of physical education would start in just about 1820 when schools
focused on gymnastics, hygiene training and care and development of the human body. By the
year 1950, over 400 institutes had introduced majors in physical education. The Young Men's
Christian Association launched its very first chapter in 1851 and focused on physical activities.
Colleges were encouraged to focus on intramural sports particularly track, field and football. But
physical education became a formal requirement following the civil war when many states opted
to pass laws that required schools to incorporate a substantial physical education component into
their curriculums. But it was not till 1970 that an amendment was made to the Federal Education
Act that allowed women from high school and college to compete in athletic competitions. Sex-
based discrimination was completely outlawed from government funded programs at this point.

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 DEVELOPMENTS OF PHYSICAL EDUCATION

Physical Development

Physical development is the process that starts in human infancy and continues into late
adolescent concentrating on gross and fine motor skills as well as puberty. Physical development
involves developing control over the body, particularly muscles and physical coordination.
The peak of physical development happens in childhood and is therefore a crucial time for
neurological brain development and body coordination to encourage specific activities such as
grasping, writing, crawling, and walking.

Mental Development

1. Boosts Brainpower and Cognitive Ability

When you engage in physical activity, the flow of blood to the brain increases. This
greater flow of blood to the brain assists in the creation of new brain cells, which helps to
improve the overall brain performance. It enhances the brain function, concentration, memory,
thinking and cognitive skills, which are all vital for a child’s development.

2. Enhances Academic Learning

Research has shown that there is a positive correlation between a child’s performance in
school and their level of physical fitness, illustrating that those who regularly exercise have a
better ability to learn new things and are likely to perform better in school. Physical activity
increases levels of a brain-derived protein, which improves focus, concentration and decision
making. This has a positive impact on a child’s motivation, learning and productivity in school.

3. Elevates Mood and Reduces Anxiety

When you exercise, the body releases chemicals called endorphins. These endorphins are
otherwise known as “feel good” hormones because they can lift your mood. Children may
experience reductions in stress and anxiety when they engage in physical activity because the
endorphins help to moderate the brain’s response to stress and elevate your mood. When a child’s
overall health and fitness improves, it also helps to boost their self-esteem and gives them a
sense of accomplishment and positivity.

4. Improves Social Skills

When children take part in sports, it gives them the opportunity to meet new people and
create new friendships, enhancing a child’s language and communication skills. Children gain a
different type of bond through sports, which gives them a sense of belonging and
companionship, decreases loneliness and improves their social skills.

5. Enhances Creativity
Physical activity stimulates the brain activity, which helps to spark creative juices and
overcome mental blocks. When children exercise, it can release bursts of creative thinking and
enhance imagination. So when children have completed some form of physical activity, it would
be beneficial to engage them in a creative activity, such as arts and crafts or creative writing, in
the two hours succeeding it.

6. Helps Maintain Mental Health and Emotional Wellbeing

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 Children begin to establish behaviour patterns from an early age that will have important
implications for their immediate and long-term mental health and well-being – so it is important
to encourage an active and healthy lifestyle from an early age. By engaging children in regular
physical activity from an early age, they are more likely to maintain a healthy mind and healthy
lifestyle in the future.
(https://www.earlyyearsresources.co.uk/blog/2018/04/physical-activity-mental-development/)

Social Development
Social development refers to the process by which a child learns to interact with others
around them. As they develop and perceive their own individuality within their community, they
also gain skills to communicate with other people and process their actions. Social development
most often refers to how a child develops friendships and other relationships, as well how a child
handles conflict with peers. Social development can actually impact many of the other forms of
development a child experiences. A child’s ability to interact in a healthy way with the people
around her can impact everything from learning new words as a toddler, to being able to resist
peer pressure as a high school student, to successfully navigating the challenges of adulthood.
(https://www.scanva.org/support-for-parents/parent-resource-center-2/social-development-in-
children/)

Emotional Development
Emotional development refers to the ability to recognize, express, and manage feelings at
different stages of life and to have empathy for the feelings of others. The development of these
emotions, which include both positive and negative emotions, is largely affected by relationships
with parents, siblings, and peers.
(https://www.pgpedia.com/e/emotional-development)

CONCEPTS OF PHYSICAL FITNESS AND WELLNESS

What is Health?

Health is a state of physical, mental and social well-being in

which disease and infirmity are absent. Achieving and maintaining health is an ongoing process,
shaped by both the evolution of health care knowledge and practices as well as personal
strategies and organized interventions for staying healthy. (Wikipedia)

What is Physical Fitness?

Physical fitness refers to the ability of your body systems to work together efficiently to
allow you to be healthy and perform activities of daily living. Being efficient means doing daily
activities with the least effort possible. A fit person is able to perform schoolwork, meet home
responsibilities, and still have enough energy to enjoy sport and other leisure activities. A fit
person can respond effectively to normal life situations, such as raking leaves at home, stocking
shelves at a part-time job, and marching in the band at school. A fit person can also respond to
emergency situations - for example, by running to get help or aiding a friend in distress.

What is wellness?

Wellness is an active process of becoming aware of and making choices toward a healthy
and fulfilling life. Wellness is more than being free from illness, it is a dynamic process of
change and growth.
Maintaining an optimal level of wellness is absolutely crucial to live a higher quality life.
Wellness matters. Wellness matters because everything we do and every emotion we feel relates
to our well-being. In turn, our well-being directly affects our actions and emotions. It’s an
ongoing circle. Therefore, it is important for everyone to achieve optimal wellness in order to
subdue stress, reduce the risk of illness and ensure positive interactions.

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"...a state of complete physical, mental, and social well-being, and not merely the absence of disease or
infirmity."
- The World Health Organization

FACTORS IN ACHIEVING FITNESS AND WELLNESS

Fitness and health is not only about the physical condition of our body. It is also about what's
inside our system. Overall health covers physical, psychological, and nutritional aspects of our
body.

List of factors in achieving overall fitness and health

 Aerobic and Cardiovascular Exercise
 Strength Conditioning and Muscular Development
 Nutrition and Supplementation
 Mental Rest and Relaxation
 Sleep

Aerobic and Cardiovascular Exercise

There are exercises like jogging, running, zumba, sports activities. As long as the
exercise/ activity keeps the heart rate at 70-85% of the maximum heart rate, it can be considered
a good aerobic or cardiovascular exercise. The main purpose of these exercises is to keep the
weight of the body be normal.

Strength Conditioning and Muscular Development

They are musculoskeletal exercises type intended to progressively increase the resistance
muscles. Weight lifting, stretching, and core exercises are some good examples of this training.
The main purpose of these exercises is to increase the muscle mass, and keep the muscles strong.
As the muscle mass increases, the metabolism also increases.

Nutrition and Supplementation

Our body, the human body, needs the necessary balance of vitamins, minerals, proteins,
carbohydrates, and fat on a daily basis in order to function optimally, and in order to keep us
away from diseases. Since we almost need every vitamins, minerals, proteins, carbohydrates and
fats, most of us can't maintain the intake of all of these in one day. That is the main reason for
taking supplements. Supplements help our body's needs if we lack something.

Mental Rest and Relaxation

This will help our psychological needs. Most of the diseases nowadays are due to mental
stress. That is why it is very important to take care of our mental health. In addition, mental
condition also affects our behaviour in terms of eating. Yoga and meditation are some ways to
help keep our mental state in good condition.

Sleep
Sleep is very vital for our well-being. It restores our energy, and helps keep our internal
systems working properly. Sleep also gives your brain time to sort out the information it has
collected during the day. This reduces confusion, improves memory and makes you more alert.
Sleep also positively affects coordination and appearance.

FITNESS AND WELLNESS ASSESSMENT

A fitness assessment is a series of tests that helps your trainer determine your physical
fitness level and aids in developing your personalized program. The results can identify your
strengths and weaknesses in relation to your physical fitness and help in setting attainable fitness
goals. A fitness assessment is a valuable tool used to establish baseline measurements and can be
used to monitor your performance and assess your progress throughout your exercise training.

Benefits of a Fitness Assessment:

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  Assess current fitness levels
 Help develop and establish a fitness program
 Identify possible areas of health or injury risk
 Aid in motivation
 Evaluate and track progress
 Other tools of assessment used in our department

ACTIVITY # 1

Essay: Answer the following questions briefly from the activities below. Refer back to your module as the course
progresses. Please write your answer in long white coupon bond (type written). Font: Times New Roman, font size:
12

1. What is the importance of Fitness and wellness?

2. How factor affect the Fitness and wellness?
3. How do you assess your Fitness and wellness?

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 UNIT II: SAFE AND SMART PHYSICAL ACTIVITY

COMPONENTS OF PHYSICAL FITNESS

Fitness refers to the group of abilities, skills, and body development modules which allow
us to perform a wide range of activities. Being fit for one set of activities does not make you fit
for others, much like sports. For convenience, fitness programs are decided in accordance with
the various components of physical fitness, like agility (falling under skill-related Fitness) or
body composition (falling under health-related fitness).
Our life skills demand both our mental and physical faculties. A fitness module should be
so designed that one’s deficiencies (physical and mental) are overcome, and it is those specific
components of physical fitness which bring about the changes we desire in our lifestyle and way
of living.

How many components of fitness are there?

To know and understand your body, its mechanism, and its deficiencies, it is important to
understand the various components of this natural machine. Medical science has demarcated the
various components of fitness into two categories:

 Health-related components of fitness

 Skill-related components of fitness

Health Related Fitness Components

Health-related fitness components involve exercise activities that you do in order to try to
improve your physical health and stay healthy, particularly in the categories of cardiovascular
endurance, muscular strength, flexibility, muscular endurance and body composition.

Health-related components of fitness are mostly life hacks. In other words, the various
components of fitness which are imperative in executing our day-to-day activities are the health-
related components of fitness. These are the various categories of health-related components of
fitness:
 Cardiovascular Fitness
 Muscular Strength
 Muscular Endurance
 Flexibility
 Body Composition

1. Cardiovascular Fitness
Cardiovascular Fitness or Endurance is perhaps the most crucial element out of all
components. It is the ability of the body to deliver oxygen to the muscles or the body parts which
are under strain or pressure. In other words, the ability of the brain and the lungs to reach
oxygenated blood to all those body parts that are currently in need of more oxygen because they
are working. For instance, when you are running, your calf muscles, stomach muscles, and your
forearms undergo the most amount of strain. Cardiovascular Endurance refers to reaching freshly
oxygenated blood to all the required body parts without fatigue. This fitness is increased by the
proper exercise of the heart and lungs. Running and swimming are the best methods.

2. Muscular Strength
As opposed to the general idea, muscular strength is the total amount of force a muscle
can produce in a single maximal effort. The muscular strength is calculated when it is at its most
contracted state. The span of your muscle filaments and the capacity of nerves to actuate muscle
strands are identified with muscle strength. Strong muscular strength is not just how much
weight you can pull at a given point in time. It has got to do with the overall muscular strength of

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