Republic of the Philippines

Commission on Higher Education

BUENAVISTA COMMUNITY COLLEGE
"Your Future Is Our Commitment"

PATH-FIT: Movement Competency Training

First Semester (A.Y. 2024-2025) Module 1

Lesson 1 Introduction to PATHFIT

Physical education is about movement. Movement is fundamental and essential to life, work, and play.
Movement competency facilitates participation and allows individuals to derive pleasure and satisfaction from
physical activities. An individual who can move proficiently has the skills and knowledge related to movement
and values purposeful moving for life.

Physical education, therefore, is responsible for helping students take on the responsibility of learning
by providing them with the capacity to make reasoned and wise choices through a lifelong process of change.
Furthermore, it provides students with skills to be responsible adults and contributing members of the society,
the nation and the world.

An understanding of fundamental skills and concepts is essential both to an individual’s development of

effective motor skills and to the application of these skills in a wide variety of physical activities. The focus of
the learning in this strand is on transferable skills, with the goal of having children & youth understand how
skills, concepts, and strategies learned in one activity can apply to other activities.

The development of healthy young bodies is one major benefit of a school program of physical
education. A good program of fitness includes activities and cardiovascular work that improves coordination,
flexibility and strength. Childhood obesity is one problem that a physical education helps to control as well.
Students involved in physical activities have a better chance of avoiding problems related to obesity and are
better able to control their weight. Children that are active physically are more likely to make wise dietary and
health choices in later life.
What is Physical Education?

- instruction in the development and care of the body ranging from simple calisthenics,
exercises to a course of study providing training in hygiene, gymnastics, and the
performance and management of athletic games.
Objectives of physical education
1. Physical development
(a) Proper growth and development
(b) Proper functioning of various systems of the body
(c) Development of skills through better neuromuscular coordination
(d) Development of strength and endurance.
2. Psychological development
(a) Development of healthy interests and attitudes
(b) Satisfaction and channelizing of emotions
(c) Removing worry, tension, etc. through participation in sports.
3. Social development
(a) Developing qualities of sympathy and cooperation with others
(b) Becoming a worthy member of home and society.
4. Moral development
(a) Development of self-control
(b) Development of sportsmanship
© Developing leadership qualities
(d) Development of personality.
5. Improvement in knowledge
(a) Acquiring the knowledge of the rules of games, sports and exercise
(b) Understanding health problems and their prevention.

Physical Fitness- refers to a set of attributes which enable an individual to be physically active. The term is
often associated with health and well-being, since being physically fit is usually associated with improved
health such as heart and lung function (cardiovascular fitness)
 The 5 Health-Related Components of Fitness

1. Cardiovascular endurance- Cardiovascular endurance (also known as cardiorespiratory endurance or

aerobic fitness) refers to your body's ability to efficiently and effectively intake oxygen and deliver it to your
body's tissues by way of the heart, lungs, arteries, vessels, and veins. By engaging in regular exercise that
challenges your heart and lungs, you can:
a. Maintain or even improve the efficient delivery and uptake of oxygen to your body's systems
b. Enhance cellular metabolism
c. Ease the physical challenges of everyday life
2. Muscular strength-, muscular strength refers to the amount of force a particular muscle group can produce
in one, all-out effort. In strength training terms, it's your one-rep max. Like muscular endurance, muscular
strength is muscle group specific. This is why a well-balanced strength training program that targets all of your
major muscle groups is so important.
3. Muscular endurance- It is the ability of a muscle or group of muscles to sustain repeated contractions
against a resistance for an extended period of time.
4. Flexibility- Flexibility refers to the range of motion you have around a given joint. Like muscular strength
and endurance, flexibility is joint-specific. It plays a role in unhindered movement and can affect your balance,
coordination, and agility. Maintaining a full range of motion through your major joints can reduce the likelihood
of injury and enhance athletic performance.
5. Body composition- Body composition, or your body's ratio of fat mass to fat-free mass, is the final
component of health-related physical fitness. Because high levels of fat mass are associated with negative
health outcomes, such as heart disease and type 2 diabetes, attaining and maintaining a healthy body
composition is a goal of just about all regular exercise routines.

FITNESS TESTING/ASSESSMENTS
Fitness Testing allows you to know what your current state of Fitness is for each of the 5 areas of Health-
Related fitness that act interchangeably toward your overall wellness. Those areas include Cardiovascular
Endurance, Muscular Endurance, Muscular Strength, Flexibility, and Body Composition. The given
assessments allow you to create a benchmark for each of your areas of fitness, as well as obtain specific data
throughout your fitness journey to monitor its effectiveness and success.

THE FITNESS ASSESSMENTS:

1. Resting Heart Rate
2. 1 Mile Walk/Jog
3. Exercise Heart Rate
4. Push-Up Test
5. Sit and Reach
6. Body Measurements

TEST EXPLANATIONS AND GUIDELINES

1) RESTING HEART RATE:

Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessels on your wrist or
neck. Count your pulse for 15 seconds (use a stopwatch to track the time) and multiply by 4 to find your one-
minute’s worth of a Resting Heart Rate.
**If you are having difficulty locating your pulse, put your fingers on the bone located on the inside
of your wrist, then move them a fingertip’s length/centimeter toward the midline of your wrist.
This should help you find it. Another option is to use your Carotid Pulse, which is located on
your neck underneath the point where the side and bottom of your jawbone meet.
**The healthy average Resting Heart Rate is anywhere between 60-80 beats per minute.

The American Heart Association states that, “Even if you’re not an athlete, knowledge about your
heart rate can help you monitor your fitness level — and it might even help you spot developing
health problems.

Your heart rate, or pulse, is the number of times your heart beats per minute. Normal heart rate
varies from person to person. Knowing yours can be an important heart-health gauge.”

RADIAL PULSE _________________ CAROTID PULSE _____________________

2) 1-MILE WALK/JOG:
This test can be completed inside or outside, on a treadmill, track, or on a road/sidewalk. The main
thing to remember is to consistently travel the same pattern or area when completing future walk/jogs
to assess progress and fitness gains.
If you choose to do the test outside, you can utilize a technological device like a smartphone, Fitbit,
or pedometer to track your distance. As you complete the Walk/Jog, your main goal is to achieve
your best possible time for the distance of one mile. If that means you have to walk the entire
distance and that is your personal best, that is fine. If it means that you can jog or even run the mile,
that is fine. This is a benchmark to see what you can be achieved and how you can take your fitness
further by decreasing your time in future assessments.
When you are finished with the 1-Mile Walk/Jog, record how long (MINUTES AND SECONDS) it
took you to complete it. Then move quickly onto recording your Exercise Heart Rate (the next
fitness assessment).
**Remember to always stay hydrated. Drink plenty of water before, during, and after all activity.

3) EXERCISE HEART RATE:

IMMEDIATELY after completing the 1-Mile Walk/Jog, record your Exercise Heart Rate. Use the tips
of your first two fingers (not your thumb) to press lightly over the blood vessels on your wrist or
neck. Count your pulse for 15 seconds (use a stopwatch to track the time) and multiply by 4 to find
your one-minute’s worth of an Exercise Heart Rate.
**If you are having difficulty locating your pulse, put your fingers on the bone located on the inside
of your wrist, then move them a finger tip’s length/centimeter toward the midline of your wrist.
This should help you find it. Another option is to use your Carotid Pulse, which is located on
your neck underneath the point where the side and bottom of your jawbone meet.

**See the Exercise Heart Rate Chart for age-specific recommendations of a healthy zone.

RADIAL PULSE ____________ CAROTID PULSE __________________

4) PUSH-UP TEST:
Women: Females can choose to do a modified push-up or a full body (standard) push up. Modified push-ups
start with knees bent and touching the floor. Starting in the up position, hands should be slightly ahead of the
shoulders so hands are in the proper position for the downward motion.
Men: Start in the standard push-up position (elevated). Hands should be shoulder-width apart, arms extended
straight out under the shoulders, back and legs in a straight line, and toes curled under.
-Lower until the chest is about 2 inches from the floor and rise up again.
-Perform the test until you cannot complete any more push-ups while keeping your back straight and,
if you are a male, keeping the legs straight as well. The key to completing the test properly is to
maintain a rigid position and keep the back flat. If necessary, you can take a brief rest in the up
position (not lying on the floor).

Regular Push-Ups ______________ Modified Push-Ups __________________

5) SIT-AND-REACH TEST:
The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of
the lower back and hamstring muscles. This test is important as because tightness in this area is
implicated in lumbar lordosis, forward pelvic tilt and lower back pain. This test was first described by
Wells and Dillon (1952) and is now widely used as a general test of flexibility.

SIT AND REACH TEST _________________

6) BODY MEASUREMENTS:
The body parts you should always measure and how to measure them properly:
 Neck – Measure around the smallest part of your neck.
 Chest– Measure around the fullest part of your bust, under your armpits and around your
shoulder blades.
 Arms – Measure around the largest part of your arms (flexed or not flexed, just make sure
to do it the same every week.)
 Waist – Measure around the smallest part of your waist, if you don’t have a pronounced
waistline and you’re fairly straight, measure at the belly button.
 Hips – Measure around the widest portion of your hips.
  Thighs – Measure the circumference of the fullest part of your thigh, usually about three
inches from your crotch.
 Weight- Weigh yourself on a scale in lbs.

*Muscle weighs the same as fat but does not take up as much space (muscle tissue is more dense
than fat tissue), which means you could lose a ton of fat and not lose much weight if you’ve been
putting on lean muscle mass. What commonly happens when people begin a new fitness
program is they lose fat and replace it with muscle. This means the scale could remain the same
even though you’ve lost five pounds of fat and replaced it with five pounds of muscle. A good
thing to always remember is this: losing inches is a great tracker of success!
BMI MEASUREMENT CHARTS: __________________

HEALTHY RESTING HEART RATE CHART _____________

HEALTHY EXERCISE HEART RATE CHART ___________

IMPORTANCE OF PHYSICAL EDUCATION

1. Physical Education Improves Social Skills. Children who are exposed to various types
of sports develop teamwork, sportsmanship and other social skills. Physical activity helps
kids in expressing themselves more effectively and also builds their self-esteem. In
addition, physical activity is a great way for kids to release emotions. Developing these
social skills will be good for children throughout their lives in both professional and
personal endeavors.

2. Get Better Performance in Academics with Physical Education. Children who are
active physically do better in academics than those who are not active physically. Better
behavior in the classroom and sharper concentration are results of physical activity.
Among students getting more physical activity, one reason for improved academic
performance may be because physical activities scattered throughout the day improve
the concentration ability of students. With increased concentration abilities, students have
more of a capability of engaging in problem solving activities and focusing on academic
tasks.

3. Physical Education Promotes a Healthy Lifestyle. There are substantial amount of

stress that high school students go through due to peer pressure, families, part time jobs,
homework and curriculum. Involvement in recreational activities and sports as well as
other forms of physical fitness offer one way that stress can be relieved.
The importance of physical health is something that physical education teaches
students. Eating disorders prevail and the meaning of ‘overweight’ becomes
misinterpreted in high school. Physical education and health informs kids on sound
practices of eating and essential nutrition guidelines.

4. Physical Fitness Increases Self-Esteem. Students who went through physical

education regularly experienced an increase in academic performance, stress
management, weight control, social development and self-esteem. Classes in physical
education that engage kids actively to learn more skills and have more responsibility for
their body produce kids who understand how important it is to live healthy.

5. Physical Education Teaches Life Skills. Students get a chance to learn how to keep
themselves healthy with skills that last their entire lives with physical education. Daily
participation in physical activity also functions as a method for kids to improve their mood

Prepared by:

CRISANTO M. GUDIA
P.E. Instructors
 PATH-FIT: Movement Competency Training
First Semester (A.Y. 2024-2025) Module 1

Name: ___________________________________Course/Section: ____________ Date: _____________

THE FITNESS ASSESSMENTS RESULTS

1. Resting Heart Rate ________________

2. 1 Mile Walk/Jog ________________

3. Exercise Heart Rate ________________

4. Push-Up Test ________________

5. Sit and Reach ________________

6. Body Measurements ________________

Guide Questions:

1. What could be the underlying reason why did the Commission on Higher Education included the
Physical Education subject in the tertiary level curriculum? Explain your answer.
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2. As a future educator, why is acquiring concrete knowledge and understanding about physical
education important? Defend your answer.
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3. Create a slogan emphasizing the importance of physical education in your life as a student, as a
future educator and as a human being.
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