PATHFIT REVIEWER Legal Basis…

Moreover, REPUBLIC ACT NO. 11214 AKA

CONCEPT OF PHYSICAL "PHILIPPINE SPORTS TRAINING CENTER
EDUCATION ACT" states that it is the policy of the Philippines to
promote and develop sports in the country, to
achieve excellence in international sports activities,
 Aims to help students develop skills and
to ensure success in the quest of the Philippine to
good habits.
achieve competitiveness in the Olympic Games and
 It assists in developing skilled, smart, happy,
to promote international amity among nations.
competent, and intelligent individuals.
 It refers to the enhancement of the
Legal Basis…
individual’s growth and development
through total body movements.
In addition, based on the GUIDELINES FOR THE
 Provides relaxation and relief from stress
IMPLEMENTATION OF THE CMO 46 SERIES
and tensions.
OF 2012, the Philippines should enhance higher
education in quality assurance (QA). Section 2 of
Legal Basis of Teaching Physical Article 1 stipulates that the Philippine higher
Education education system should produce graduates with
high levels of academic thinking, behavioral, and
technical skills/competencies aligned with national
Legal Basis…
academic and industry standards and needs and
international standards while improving the quality
Hernandez (2022) emphasizes that in the
of human life.
Philippines, Physical Education is classified as a
mandated subject. ARTICLE XIV SECTION 19 OF
THE 1987 CONSTITUTION clearly states that the WHAT IS PHYSICAL
Philippines shall promote physical education and EDUCATION?
encourage sports programs, league competitions,
and amateur sports, including training for
Is an integral part of educational processes,
international competitions, fostering self-discipline,
designed for the optimum development of an
teamwork, and excellence for the development of a
individual’s physical, spiritual, moral, emotional,
healthy and alert citizenry. All educational
and psychological/mental through the performance
institutions shall undertake regular sports activities
of suitable and selected movement experiences.
throughout the country in cooperation with athletic
clubs and other sectors.
In Lumpkin (2002) defined it as a process through
which an individual obtains optimal mental, social,
Legal Basis…
and fitness skills through physical activities.
REPUBLIC ACT NO. 5708, ALSO KNOWN AS
(As cited by Eviza 2007, p.1) Ravelo (1972) defines
"THE SCHOOLS PHYSICAL EDUCATION AND
the Concepts of Physical Education as an
SPORTS DEVELOPMENT ACT OF 1969," is an
“Education through or by means of Physical
act providing for the promotion and financing of an
Activities”
integrated physical education and sports
development program for the schools in the
Philippines that stipulating that an integrated
physical education and sports development program
in all schools in the Philippines shall be undertaken
by the Department of Education.
By participating in different physical activities, an Muscular Endurance
individual can achieve the following benefits of
Physical Fitness:
Refers to the ability of the muscle to work over a
prolonged time without fatigue.
 Reduces risk of disease.
 Development of Physical Fitness
Components. FOUR BASIC MOVEMENTS
 Better Health.
 Lower Cholesterol Level.  FLEXION
 Builds Stronger bones, Joints, and  EXTENSION
Ligaments.  ABDUCTION
 Maintenance of Optimal body weight.  ADDUCTION
 Improve Sleeping Habits.
 Boosts in energy level. FLEXION
 Improves Appearance.
 Improves relaxation and relieves stress. Bending a body segment.
 Fights Depression.
 Delays Aging. EXTENSION
 Promotes Happy Feelings
 Postpones Fatigue Straightening a body segment.
 Boosts Confidence
 Improves your overall health. ABDUCTION
 Promotes healthier, Longer Life.
Moving the limbs away from the body.
What is Physical Fitness?
ADDUCTION
 Is defined as the organic capacity of an
individual to accomplish the task of daily Moving the limbs towards the body.
living with vigor and without suffering from
undue tiredness and fatigue and still have Agility
ample strength and reserved energy to
perform satisfactorily some sudden Is the ability to change the position of the body
emergency demands and still enjoy leisure quickly.
activities.
Speed
BODY COMPOSITION
The rate at which an individual can perform a
 CARDIOVASCULAR FITNESS movement or cover a distance in a short time.
 MUSCULAR STRENGTH
 MUSCULAR ENDURANCE
 FLEXIBILITY 2 CATEGORIES OF
BALANCE
Muscular Strength
 STATIC BALANCE
Refers to the maximum amount of force a muscle  DYNAMIC BALANCE
can exert against an opposing force.
STATIC BALANCE

Is the ability to keep an upright posture in a fixed

position.
DYNAMIC BALANCE  The speed at the start is quite slow. The
subject continues running between the two
Is the ability to keep an upright posture while the lines, turning when signaled by the recorded
body is in motion. beeps. After about one minute, a sound
indicates an increase in speed, and the beeps
will be closer together. This continues each
Coordination minute (level).
 If the line is reached before the beep sounds,
Is the ability to use the senses and body parts to
the subject must wait until the beep sounds
perform motor tasks smoothly and accurately.
before continuing. If the line is not reached
before the beep sounds, the subject is given
Reaction time a warning and must continue to run to the
line, then turn and try to catch up with the
Is the ability to respond quickly to a stimulus. pace within two more ‘beeps’. The subject is
given a warning the first time they fail to
reach the line (within 2 meters), and
Physical Fitness Tests for eliminated after the second warning.
Health-Related Components
BEEP TEST (EQUIPMENT AND MATERIALS
 Cardiovascular Fitness - Beep Test NEEDED)
 Muscular Endurance - Plank
 Muscular Strength - 1min. Push-up  Find a non-slip surface
 Flexibility - Sit and reach & Zipper  Ensure that the surface is flat
 Body Composition - Body Mass Index  Make sure that the distance between each
end is 20 meters
 We suggest getting some cones or watches
Beep Test hats to mark each end
 A measuring tape (try and get one that is 20
Cardiovascular Fitness Test meters in length)
 An audio player to play the
The 20m multistage fitness test (MSFT) is a BeepTestAcademy.com beep test soundtrack
commonly used maximal running aerobic fitness
test. It is also known as the 20-meter shuttle run The Plank Fitness Test
test, beep or bleep test among other names. It is a
maximal test involving continuous running between Muscular Endurance
two lines 20m apart in time to recorded beeps.
The Plank Test is a simple fitness test of core
Procedure: muscle strength, and can also be used as a fitness
exercise for improving core strength.
 This test involves continuous running
between two lines 20m apart in time to  Purpose: The plank test measures the
recorded beeps. control and endurance of the back/core
 For this reason, the test is also often called stabilizing muscles.
the 'beep' or 'bleep' test.
 The participants stand behind one of the
lines facing the second line, and begin
running when instructed by the recording.
The Plank Fitness Test Sit and Reach Test
Muscular Endurance Flexibility

Procedure: The sit and reach test is a common measure of

flexibility, and specifically measures the flexibility
 The aim of this test is to hold an elevated of the lower back and hamstring muscles. This test
position for as long as possible. is important as because tightness in this area is
 Start with the upper body supported off the implicated in lumbar lordosis, forward pelvic tilt
ground by the elbows and forearms, and the and lower back pain. This test was first described by
legs straight with the weight taken by the Wells and Dillon (1952) and is now widely used as
toes. The hip is lifted off the floor creating a a general test of flexibility.
straight line from head to toe.
 As soon as the subject is in the correct Zipper Test / Back Scratch Test
position, the stopwatch is started. The head
should be facing towards the ground and not
Flexibility
looking forwards. The test is over when the
subject is unable to hold the back straight
 Purpose: This test measures general
and the hip is lowered.
shoulder range of motion
 Equipment required: ruler or a yardstick
The Push-up Test
Muscular Strength
Body Mass Index
Body Composition
 Use the standard "military style" push-up
technique. The starting position is facing
Materials:
down with your weight distributed on the
hands and feet, arms straight. The body is
 Tape Measure
rigid and straight, and the hands are placed
 Weighting Scale
approximately shoulder width apart. Lower
your body until your chest nears the floor at
Get your height in m² and weight in kg.
the bottom of the movement, and then return
up to the starting position. This is one
repetition. PHYSICAL ACTIVITY VS
Muscular Strength
EXERCISE
Physical activity is defined as any voluntary bodily
 Women have the additional option of using
movement produced by skeletal muscles that
the "bent knee" technique. To do this, kneel
requires energy expenditure.
on the floor, hands on either side of the chest
and keep your back straight. Lower the chest
down towards the floor, always to the same Exercise: It is planned, structured, repetitive bodily
level each time, either till your elbows are at movements that someone engages in for the purpose
right angles or your chest touches the of improving or maintaining physical fitness or
ground. health.
SET INDUCTION: CASE PRINCIPLES OF
ANALYSIS PROGRESSION
Read and study the situation below:  The principle of progression is the idea that as
your body adapts to your exercise routine, you
 Paolo has been engaging in exercise for a have to increase the intensity to continue to see
couple of months. He engages in one physical enhanced fitness.
activity every day for 20 minutes. A few days
after he started, he experienced positive results
from his physical activity program, one of which
PRINCIPLES OF OVERLOAD
is not easily getting tired at the end of each
 The principles of overload states that in order to
exercise. In fact, his self-assessment score
progress and improve, putting the body under
showed that there is progress in his
additional stress beyond what is normal is the
cardiorespiratory status.
key.
 The idea is that because the level of stress is
Continuation…
constantly increasing, the body will adapt to be
able to keep up.
Recently however, Paolo felt discouraged because
his flexibility and muscular strength show no
improvement as much as they did before. He is PRINCIPLES OF REST and
desperate to know what is wrong with his fitness
program.
RECOVERY
 The principle of recovery in training emphasizes
LET’S TALK ABOUT PAOLO… the critical role of rest and recuperation
following periods of exercise or physical activity.
How can you help Paolo address his problem?

PRINCIPLES OF PRINCIPLES OF
INDIVIDUALITY REVERSIBILITY
 The principles of reversibility is important
 The principle of individuality suggests that the because it explains how fitness gains or
individual response to physical activity is highly progression are lost when a person stops
heterogeneous. working out.
 No two individuals will respond in exactly the  It explains how quickly fitness gains are lost
same way to a similar dose of physical activity. depending on a person's age, fitness level, and
the type of exercise they were engaged in.
PRINCIPLES OF
SPECIFICITY PRINCIPLES OF
TRAINABILITY
 The principle of specificity states that the way
the body responds to physical activity is very  Individuals have varying capacities to respond
specific to the activity itself. and adapt to training based on factors like age,
 Specific training, specific adaptation, specific sex, genetics, training status, etc.
effect.  The ability of an individual to adapt to training
based on factors like age, genetics, and fitness
level.
PRINCIPLES OF TYPE

VARIATION/VARIETY DESCRIPTION: What type of activity you are

doing
 Mixing up the type, intensity, and modality of
training prevents boredom and staleness. DEFINITION: Mode of exercise or activity
 Incorporating different exercises to prevent
boredom and overuse injuries.
FITT PRINCIPLE
I.S.P.O.R.R.T PRINCIPLES  FREQUENCY - Number of times a physical
activity is done in each week.
 I – Individuality  INTENSITY - How much effort has exerted
 S – Specificity during the exercise.
 P – Progression  TYPE - What kind of training/exercise.
 O – Overload  TIME - How long is your exercise.
 R – Reversibility
 R – Rest/Recovery

FITT Principle
 The FITT principle is an acronym for Frequency,
Intensity, Time, and Type.
 These are the key factors in designing an
exercise program that will address the current
level, provide means to overload the body, and
trigger positive adaptations.

FACTOR DESCRIPTION and DEFINITION

FREQUENCY

DESCRIPTION: How often you do physical

activity in a week

DEFINITION: Number of sessions in a week

INTENSITY

DESCRIPTION: How hard you are working while

performing the activity

DEFINITION: Difficulty level of the exercise or

work demand

TIME

DESCRIPTION: How long you are doing the

activity

DEFINITION: Duration or distance covered in an

exercise session