PATHFIT UNIT

Introduction

Physical Education as a subject in the curriculum has been dejectedly un

uncared for in the past and has suffered many setbacks due to misconceptions
among the teachers and administrators who, perhaps, never had the chance to
be acquainted more about. the field. It is, therefore, necessary that this subject
area be properly defined and interpreted so that it will receive its rightful
emphasis in the educational program. In this unit, the students taking PATH-FIT
1 (Physical Activity Towards Health and Fitness) as a required subject will
comprehend better about the meaning of Physical Education and the coverage
of the course. There is almost undisputed agreement that optimum health is
one's most esteemed possession. Schopenhauer, the German philosopher
expressed this thought when he wisely remarked, "the greatest of follies is to
neglect one's health for any advantage of life."

A study of history of nations shows that advancement is directly related to the

physical, mental, and emotional health of the people. In the process of
improving and maintaining optimum health, it is necessary for all people of all
ages to participate in physical exercise; there is an ample variation in the types
of exercise, which are recommended for different age groups.

General Objectives:
At the end of the unit, the students are expected to:
-Define physical education and interpret its meaning in relation to life situation;
-Analyze fitness as the major goal of physical education;
-Discuss the general objectives of PE as a part of educational system and its
legal bases;
-State the purposes of Physical Education in a developing country; and
-Acquire physical knowledge and skills necessary to demonstrate adequate
movement in performing and health enhancing fitness

Physical Education: Definition, Goals, Objectives and Functions

-Specific Objectives:

- Explain the meaning of Physical Education;

-Define fitness as the major goal of Physical Education; and
-Differentiate the objectives of Physical Education.

Definition of Physical Education

Physical Education has undergone many vicissitudes and numerous changes of
path in the Philippine schools. There was a time when Physical Education was
considered as education of the physical, hence, a muscular physique was
considered as a physical educated body. The activities then were termed as
"drill", "physical training" and "calisthenics". This old concept of physical
education would, in all respect, mean today as strengthening the muscles.
The newer and modern perception of physical education is that it is education
through physical activities. In modern physical education idiom, it is education
through "movement." Wunderlich (1967) describes of movement as follows:

1. It provides sensory data.

2. It broadens the perspective horizon.
3. It stimulates function and structure of all bodily organs.
4. It is the means by which an individual learns about himself in relation to his
ambient environment.

What "education through movement" more particularly entails is the taking of

that culture-based family of activities and processes- games, dance, gymnastics,
athletic sports, and outdoor pursuits- as a means "through" which the teacher
can help effect enviable outcomes, despite the consequences of whether or not
those activities have essential worth of their own. Moreover, Physical Education
focuses on the concept of "learn to move, move to learn". An individual must
know how to move in order to learn on how to move in order to acquire and
learn the needed knowledge in a certain activity.

Physical Education
-Physical Education is an integral part of the education program purposely to
promote the optimum development of the individual physically, ally, socially,
emotionally, and mentally through total movement in the performance of
properly selected physical activities (Andin, 2002).

-Phase of education concerned with the teaching and learning of skills and
attitudes in play activities.
-It is an aspect of education that may be appropriately described as education
through physical exertion.

Legal Bases of Teaching Physical Education in the Philippines Setting

-1901 Physical exercise was one of the subjects introduced in the public schools
and regular program of athletics was developed.
-1920 Physical Education was made a required subject subjects in the
curriculum of all public schools.
-1937 Physical Education was made curricular subject in the secondary school
curriculum.
-1969 The School of Physical Education and Sports Development Act of 1969. A
program of activities included among others:
1. A program of health education and nutrition,
2. A program of physical fitness for all pupils,
3. A program of competitive athletics,
4. A program of intramurals and inter-unit athletic competition within schools,
districts, and provinces; and
5. An annual athletic competitions within and among regions.
-1982 MAPE was introduced and the learning area involves music, arts, and
physical education.

(Foundation of Physical Education by Carmen Andin)

-Article 1 of the International Chapter of Physical Education and Sports, UNESCO,

Paris (1973) and Recommendation 1. Inter. disciplinary Regional Meeting of
Experts in Physical Education and Sports, UNESCO, Brisbane (1982). The
practice of Physical Education and Sports is a fundamental right of All... and the
right should not be treated as different in principle from the right of adequate
food, shelter and medicines.

-Article XIV Section 19 (1) & (2) of the 1987 Philippine Constitution
mandates that:

The state shall promote physical education and encourage sports programs,
league competitions, and amateur sports, including training For international
competitions, to foster self-discipline, teamwork, and excellence for the
development of a healthy and alert citizenry.

All educational institutions shall undertake regular sports activities throughout

the country in cooperation with athletic clubs and other sectors.

Functions of Physical Education

Physical Education performs three functions which are:

1. Biologic Function refers to the enhancement of the individuals' growth and

development through body movement.
2. Integrative Function - refers to the personality integration achieved
through participation in properly selected physical activities.
3. Social Function refers to the transmitting values and standards that are
consistent with the needs and ideals of the society.

All in all, Physical Education as education "through" movement is best conceived

of as being that component of the educational process which aims to improve
and complement the individual chiefly through professionally selected and
directed physical activities.

Fitness - A Major Goal of Physical Education

Different people differ in their notion of fitness. In the field of Physical Education,
the concept of fitness has implications for physical, social, emotional, and
mental well-being. In view of these four aspects, it can be said that FITNESS is
the ability to live a healthy, satisfying, and useful life. This type of life is what
the educational philosophers and thinkers term as the "good life." This is the
ultimate goal of education.

To live the "good life" means that an individual satisfies the basic needs as
physical well-being, love, affection, security and self-respect. He lives blissfully
with other people and is interested in them. He has an interest and yearning to
serve humanity and believes in and exemplifies high ethical standards. Because
of his secure relationship with people and future events, he lives a remarkable
and stimulating life.

Physical education as a component of the educational system strives to aid or

facilitate the development of an individual so that he can achieve total fitness to
allow him to envoy's the "good life." Therefore, a major goal of physical
education is FITNESS.

Objectives of Physical Education

The following objectives of Physical Education are viewed and stated in terms of
their contributions to the outcomes of education and in the curriculum.

Physical Development
Through cautiously selected physical education activities, an individual who
participates energetically will develop and maintain good health and a high level
of physical fitness. The attainment of physical skills can motivate an individual
who participates further in physical activities; hence, his growth and
development will be improved.

Social Development
Involvement in Physical Education activities provides opportunities for the
development of enviable social traits needed for adjustment to the social life in
general.

Some worthwhile traits are:

1. friendliness 4. good sportsmanship
2. cooperation 5. good leadership and followership
3. respect for the rights of others 6. honesty in group competition

Emotional Development
The informal nature of physical education activities offers opportunities for self-
expression and emotional mastery. Examples of worthwhile emotional traits are:
1. self-confidence 4. courage
2. self-control 5. determinatio
3. self-reliance

Mental Development
Through participation in physical education activities, the individual develops his
mental capacities as he learns the mechanical principles of underlying
movements, as he obtains knowledge and understanding of the rules and
strategies of the games and sports, and as he discovers ways of improving his
movement in gymnastics and dance. Likewise, it enhances critical thinking how
activities are done according to rules, regulations and strategies.
Objectives of Physical Education
1. Knowledge-it enhances critical thinking how activities are done according to
rules, regulations and strategies.
2. Physical fitness - improves and maintains the workload of the individual
without staggering and undue fatigue after which have time or energy to meet
some more emergencies in life.
3. Social to understand oneself; to get along with others for effective living
4. Motor skills it is the learning of the fundamental skills necessary for
participation in sports and games.
5. Aesthetic-relating or responsive to or appreciative of what is pleasurable to
the senses.
6. Nationalism preservation of cultural heritage through revival of indigenous
games, dances and sports.
7. Conservation of natural environment such as protection of forest and
aquatic resources.

New Directions for Physical Education

"All our educational efforts must be directed towards the development of our
national goals as a developing country." This focus, contained in the Presidential
Decree No. 6-A, is entitled "Educational Development Decree of 1972," the goals
of which are:

1. To achieve and maintain an accelerating rate of economic development and

social progress;
2. To assure the maximum participation of all the people in the attainment and
enjoyment of the benefits of such growth; and
3. To strengthen national consciousness and promote desirable cultural values in
the changing world.

The foregoing development goals must itself offer direction to the teaching of
physical education. How will Physical Education lend significant to these goals?
What can the Physical Education teacher do to contribute to the attainment of
the goals? The answers to these questions will come to the fore when the
purposes of physical education have been well understood.

Purposes of Physical Education

The Physical Education specialists in our country have identified the following
purposes of Physical Education:

1. To develop optimum physical fitness and health of the individual so that he is

capable of living the "good life" and contributing his maximum capacity to the
attainment of the goals of the "New Society";
2. To produce individuals who can contribute to the economic well-being
through:
a. the improvement of proper work habits and work attitudes such as
punctuality, cooperation, reliability, precision and accuracy, and open-
mindedness; and
b. proper emphasis on problem-solving skills such that an individual can identify
a problem correctly and master the skills necessary or useful in the business
world;
3. To train good leaders with moral integrity of the highest order, and develop
other desirable traits necessary for effective group participation or group living
essential to the New Society through;
a. an adequate system of values by equipping the individual to be able to make
moral choices or decisions needed in daily living; and
b. offering group participation in such experiences as intramural, extramural,
play days or sports fests;
4. To develop creativity and innovativeness inspired by an abiding faith in God
and love of country and fellowmen; and
5. To install a love of and pride for their preservation, and develop an
understanding of the culture of other for a feeling of international brotherhood
and unity.
Unit II PHYSICAL FITNESS

Introduction
Physical fitness is but one part of the total fitness that includes the mental,
emotional, and social aspects of the individual's total well-being. Physical fitness
is the result of the following factors:
1. good medical and dental care; 4. regular physical activity and or
2. proper nutrition: exercises.
3. adequate rest and relaxation; and

However, no single factor can suffice for meeting the needs of our society.
Physical fitness is not permanent. The fitness level of an individual deteriorates
once he stops his regular regimen of routinary exercises and physical activities.
Also, this activity will be useless without the other factors contributory to the
total fitness of an individual.

General Objectives:
At the end of the unit, the students are expected to:
-Define and explain Physical Fitness;
-Differentiate the components/concepts of Physical Fitness;
-Make generalizations on the concepts of Physical Fitness;
-Make general concepts of a physically fit person;
-Discuss the benefits derived in executing the Physical Fitness Test;
-Build and sustain mental and physical stamina; and
-Cultivate healthy mental and physical habits.

Physical Fitness Defined

The Meaning, Concepts and Components of Physical Fitness
A. Health-Related Fitness
B. Performance-Related Fitness
C. Benefits and Parameters of Physical Fitness
a. WakingObjectives:
Specific up in the morning to e Meeting other individual,
prepare
1. Definefor school fitness;
physical or work classmates and peer groups
b.
2. Going to school
Differentiate or office on fitness
health-related time from performance-
E. Going home related fitness;
c.
3. Attending classes regularly fitness;
Discuss performance-related g. Doing homework and household
d.
4. Doing assignments
Enumerate in the
the benefits library
and parameters of chores
Physical Fitness; and
5. Execute the Physical Fitness Test properly.
2. Enjoying leisure time in some form of recreational activities. Leisure time is
the
Theamount
Meaning, of time that is left
Concepts andafter the daily routine
Components activities
of Physical of an individual
Fitness
have beenFitness
Physical accomplished. Recreation,
is the ability on the
to perform other
one's hand,
daily refers
task to anywithout
efficiently activity
that
undueis participated
fatigue but with in by the individual
extra "reserve" induring
case leisure time on voluntary basis
of emergency.
because it provides an immediate satisfaction to the individual. Recreation takes
place
Being in the formfit
physically of:means being able to perform one's daily task efficiently
a. Watching TV or
without undue fatigue moviesand still have an extra d. energy
Doing arts and crafts
to enjoy leisure activities
b.
andTalking to friends
/ or meet over the
emergency phone
demands. e. Listening to radio
c. Reading books and magazines f. Playing sports
articles
Based on this definition, there are (3) three important aspects that an individual
should be able to meet in order to be considered physically fit. These include:
3.
1. Meeting
Being able emergency
to perform demands such
one's daily as: without getting too tired before the
tasks
a.
endDoing
of theimportant
day. These errands
daily activities include: c. Attending to visitors
b. Performing social obligations d. Attending to household problems

Concepts of Physical Fitness

1. Organic Vigor - refers to the soundness of the heart and the lungs, which
contributes to the ability to resist diseases.
2. Endurance is the ability to sustain long-continued contractions where a
number of muscle groups are used; the capacity to bear or last long in a certain
task without undue fatigue.
3. Strength is the capacity to sustain the application of force without yielding
or breaking; the ability of the muscle to exert effort against the resistance.
4. Power refers to the ability of the muscle to release maximum force in a
shortest period of time.
5. Flexibility it is a quality of plasticity, which gives the ability to do a wide
range of movement.
6. Agility is the ability of an individual to change direction or position in space
with the quickness and lightness of movement.
7. Balance-is the ability to control organic equipment neuro- muscularly; a state
of equilibrium.
8. Speed is the ability to make successive movements of the same kind in the
shortest period of time.

Components of Physical Fitness

The components of Physical Fitness are divided into two categories the health-
related components (Flexibility, Cardiovascular Endurance, Muscular Strength,
Muscular Endurance and Body Composition) and the performance-related
components (Agility, Balance, Coordination, Power, and Speed).
1. Health-Related Fitness
Health-Related Fitness is a function of body's adaptation to exercise. It could be
developed and maintain through the regular and proper exercise program. There
are at least five (5) components of Health Related Fitness. They are as follows:
A. Muscular Strength refers to the ability of the muscle to exert maximum
effort in brief duration. It may be developed through isotonic, isometric, or
isokinetic contractions.
Isotonic Contractions are voluntary contractions in which muscles shorten
and lengthen alternately. The muscle contracts at varying speed against a
resistance. These contractions are of two types:
1. Concentric Contraction - refers to muscles that shorten during exercise.
There is no movement that occurs and the length of the muscle remains
unchanged.
2. Eccentric Contraction refers to the muscle that lengthens during an
exercise. Muscles exert force due to an outside resistance.

The most common example of isotonic contraction is calisthenics exercise. This

makes use of a body segment or the entire body weight as a form of resistance
during an exercise. Some of the most traditional calisthenics exercises that are
being performed to increase muscular strength are push-ups, sit-ups, and pull-
ups. Another approach to develop muscular strength involving isotonic exercise
is through the use of weights.
Isometric Contractions are another type of contractions in which the muscles
are contracted against an immovable resistance. The exercise provides
maximum contraction of muscle; however, there is no observed movement
during the exercise. This is done for about 5 seconds.
Isokenetic Contractions are similar to isotonic contractions but the muscles
are exposed to fixed machines with variable degrees of resistance. Through the
range of movement, resistance is equal to the force applied.

Two physiological benefits derived from strength training:

1. Increase muscle strength by 10-25% within 6-8 weeks; and
2. Increase muscle size or muscle hypertrophy

B. Muscular Endurance refers to the ability of the muscle to endure a sub

maximal effort for a prolonged period of time. Performing a strength exercise
such as push-up over a long period of time or performing the same exercise for
many continuous repetitions is a demonstration of muscular endurance. One
basic requirement in achieving muscular endurance is muscular strength.
Muscle endurance is developed by employing the different strength training
exercises mentioned above either for longer periods of time or an increased
number of exercise repetitions.

C. Cardiovascular Endurance refers to the ability of the heart, blood vessels

and the lungs to adapt to physical exertion for a prolonged duration. Usually, the
heart rate is increased from the resting pulse rate to target heart rate that the
individual has to sustain for a period of 20 to 60 minutes. With high levels of
endurance, an individual has more energy and has the ability to sustain different
types of activities. It is also likely that coronary heart disease (CHD) is
prevented.

There are important variables to consider when engaging in any

cardiovascular endurance program. These are:
1. Intensity which refers to how stressful the exercise is.
2. Duration which refers to how long will the exercise be performed.
3. Frequency which refers to the number of times the individual will exercise
each week.
4. Mode which refers to the kind of activity, selected such as brisk working or
jogging.

Physiological Benefits of Cardiovascular Training Program

1. Decreased resting heart rate;
2. Decreased recovery time from a bout of exercise;
3. Increased blood volume and red blood cells to transport oxygen throughout
the body:
4. Stronger heart muscle allowing it to eject more blood (stroke volume) with
each heart beat. If this occurs, the heart can rest longer between beats;
5. Increased number of capillaries for efficient exchange of oxygen, carbon
dioxide and nutrients between blood and body cells;
6. Decreased rate of respiration;
7. Increased aerobic capacity which allows the body cells to utilize oxygen for
better work efficiency; and
8. Prevent and/or reduction of the risk of developing coronary heart diseases.

Activities that develop cardiovascular endurance

1. Prolonged brisk walking 6. Continuous swimming
2. Prolonged jogging 8. Aerobic dancing
3. Stationary bicycling 7. Rowing
4. Prolonged skipping rope 9. Hiking
5. Playing basketball 10. Playing football
D. Flexibility is the ability of the muscles and joints to go through a full range
motion. Flexibility reduces the risk of injury, enhances performance and
prevents muscle soreness. It is achieved through stretching designed to
lengthen or elongate soft tissue structures and thereby increase the range of
motion. Flexibility is influenced by three factors:

1. Structure of the joints;

2. Amount of tissues surrounding the joint; and
3. Extensibility of the ligaments, tendons and muscle tissue that connects the
joints.

It involves four basic movements, namely: flexion (bending of a body segment),

extension (straightening a body segment), abduction (moving a limb away
from the body), and adduction (moving a limb toward the body).
Body flexibility is achieved through stretching specific segments of the body. To
achieve good flexibility, exercise should be performed daily. For very tight
muscle-joint area, it is highly recommended that flexibility exercises be done at
least twice a day.

Types of Stretching (Basic Methods Used to Develop Joint Flexibility)

1. Ballistic Stretching. Ballistic stretching uses muscle contractions to force
muscle elongation bobbing (i.e. up and down) movement quickly elongates the
muscle with each repetition; the bobbing also activates the stretch reflex
response (Nelson & Kokkonen, 2007). Usually this type of stretching uses in
sports like gymnastics and performs in a controlled manner.
Example: Ballistic stretching-forward bending done in rapid bouncing movement

2. Static Stretching. This involves slowly stretching a segment of the body to

the farthest point and holding that position for at least 15-30 seconds. This type
of stretching is fairly endorsed by many physical educator and exercise
psychologists because stretch is easy and pain free and the risk of injury is very
minimal.
It is performed without a partner and each stretch is easy and pain-free. Once
the stretcher has achieved its full range of movement and begins to feel a mild
discomfort (muscle tension) in the body part being stretched, the position is held
statically.
Example: Static stretching - seated hamstring stretch

3. Dynamic stretching. Dynamic stretching is the use of a muscle's own force

production and the body's momentum to take a joint through the full available
range of motion (Clark & Lucett, 2010a). Dynamic stretching is beneficial for any
sport that involves dynamic movement, especially in sports like athletics,
Football etc. that prepare the body to move better specifically before start of an
exercise or competition. Mason (2011a) suggested that in performing this
stretching the movement should be in a slow, controlled way, relaxed, and
breath steadily to execute properly.
Example: Alternate lunges (right & left)

4. Proprioceptive Neuromuscular Facilitation (PNF). It involves the

contract-relax approach to stretching. During the contract-relax, the partner
attempts to move the limb at its lengthened range of motion and isometrically
resists the partner's attempt to move the limb into a deeper stretch. Then, the
stretcher relaxes the limb and the partner slowly moves the segment into a new
range. This type of stretching can be done active (i.e. w/o partner) or passive
(i.e. w/ partner).
Example: PNF - hold-relax hamstring stretch

Fitness Benefits of Flexibility Exercise

1. Increased range of muscle joint motion;
2. Reduced muscle stiffness and increased body relaxation;
3. Improved blood circulation in specific body segment,
4. Reduced incidence of injury during a major sport event; and
5. Reduced risk of cardiovascular problems in exercise.

E. Body Composition refers to the proportion of lean body mass to fat body
mass. It stresses one's relative fatness or leanness in relation to height. In
recent years, body composition has gained wide acceptance in exercise science
as one of the components of health-related fitness. Its inclusion was earlier
opposed since supporters believe that fitness is for everyone, including the slim
and overweight. In addition, being fat has some genetic predisposition that may
be quite difficult to alter.

Somatotypes
Somatotyping or body typing is a system of classifying an individual according
to the shape of the body. It was developed by Sheldon during the 1940's and
1950's. He noted that the physique of the body may be categorized into three
distinct types: a) Ectomorph, b) Mesomorph, and c) Endomorph.

1. An ectomorph body type is characterized as lean and small body build with
greater surface area to mass ratio. Bone size is relatively small with slender
limbs and low muscle mass.
2. A mesomorph body type has a relative predominance of muscles. The bones
are usually large and heavy with massive limbs, thus contributing to greater
weight than the ectomorphic body type.
3. An endormorph body type is characterized by a relative predominance of
soft roundness and large digestive viscera. There is a greater percent of body fat
when compared to lean body mass.
Somatotypes are of special
interest to fitness enthusiasts
and athletes. It helps the
individual understand the
extent of weight reduction or
weight gain he/she expects
to achieve given a well-
defined exercise program.
Among athletes, somatotype
is highly correlated to
excellent sport performance
depending on the type of sport event. For instance, it has been found that
among track and field athletes, physical characteristics of those successful in
shot put differ from those successful in marathon. This suggests that for one
sport event, a specific body type may dictate one's superior performance over
another. However, some body type is not only limited to one particular shape
but can be a combination of two body types (e.g. ectomorph and mesomorph)
for instance, a high jumper athlete in athletics.
II. Performance Related Fitness
It refers to the quality of one's movement skill. It includes 5 general components
namely:
1. Balance is the ability to maintain equilibrium in relation to changes in body
position. Balance can be categorized into static and dynamic balance. Static
Balance is the ability to maintain equilibrium in a fixed position such as standing
on one foot or on a balance beam. Dynamic Balance is the ability to maintain
one's equilibrium while the body is in motion. Walking on a balance beam is one
example of this type of balance.
2. Coordination is the harmonious working relationship between the skeletal
muscle and nerves in one aspect of movement. Hand-eye coordination is
demonstrated in certain sport skills such as catching, passing, dribbling or
volleying a ball.
3. Agility is the ability of an individual to quickly shift or change direction of the
body from one point to another.
4. Speed is the ability to perform a task or move from one point to another in
the shortest possible time. It is also the time spent finishing or completing a
performance after the initial movement has been made. Speed is influenced by
the reaction time which is the time elapsed when the "go" signal has been made
by an official of the first motor response.
5. Power is the ability to perform one maximum effort in a short period of time.
It is a product of both strength and speed as seen in many sport activities such
as track and field and weightlifting.

Benefits of Physical Fitness

1. Vitality. Muscles are basic for all body action. They increase in strength with
activity and deteriorate from lack of it. Fit muscles use less energy to perform
the same task, leading to an increase in vitality.
2. Posture. A physically fit person is able to maintain his general postural
alignment better than one weak musculature. Good fitness as a program
stresses the development of anti- gravity muscles, which maintains good
abdominal wall and the arm and shoulder girdle.
3. Relieves Lowback Pain. A lack of physical activity has been found to be
major cause for some cases of pain in the lower back. Most adults who suffer
from low-back pain are relieved from this pain by exercises that strengthen the
back and abdominal muscles.
4. Retards Aging Process. Continued participation in regular exercises of the
proper amount and severity is of considerable value in postponing that usually
takes place as a person grows old.
5. Physical Fitness and Ability to Meet Emergencies. The body that is
accustomed to sedentary living habits can usually operate ineffectively even
though it is operating at near maximum effort.
6. Neuromuscular Skill. The smooth, efficient coordination of the muscular
system is improved as a result of regular participation in physical activity.
7. Relaxation. Overactive minds in underactive bodies often need physical
outlets for accumulated emotional and muscular tensions that seem to be
relieved by actions of the skeletal muscle.
8. Improvement of Personality and Social Skills. Participation in games and
sports aids in improving the personality and in developing desirable social skills.
9. Mental Fitness. Because of the mental and physical relaxation that often
results from physical activity, regular exercise is thought by many to be of
considerable value in aiding the natural mental processes to function with
increased efficiency.
10. General Growth. The physically fit person usually possesses a high degree
of general resistance, which enables him in successfully avoiding minor illness.

The Parameters of Physical Fitness

Many proponents of physical education have various ideas on how to measure
physical fitness. Educators on physical education today separate the various
disciplines into four measurable parameters, which are:
1. Muscular Endurance 3. Cardio-respiratory Endurance
2. Muscular Strength 4. Joint Flexibility

The above parameters are considered the hard core of physical fitness. Without
strength, participation in physical activity is not possible and the fitness of the
individual is limited. When muscles are weak or lack endurance, all movements
arecurtailed, since all movements depend on the strength of the muscle or
groups of muscles.

A fit individual can maintain a lower heart rate during activity which can supply
a greater volume of blood with each contraction of the heart and can recover
more quickly. after exercise than a less fit individual.

As the late president John Fitzgerald Kennedy said, "Physical Fitness" is not only
one of the most important keys to a healthy body; it is the basis of dynamic,
creative, and intellectual activity in that intelligence and skill can function at the
peak of their capacity when the body is healthy and strong."
UNIT III
NUTRITION
Definition, Concepts, Nutrients, Functions, Best Sources, and
Approximate Weight
It is necessary for an individual to consume more than 40 different nutrients in
order to maintain good health. Because no single food source contains all of
these nutrients, variety in one's diet is essential. Eating wide variety of foods will
help ensure adequate intake of carbohydrates, fats, proteins, vitamins, and
minerals.
Nutrition refers to the food intake, which is the key to any level of physical
conditioning. It involves the nutrients that get into the body through the regular
three meals and snacks. Nutrient refers to the substance in food that provides
structural or functional components or energy to the body.
Essential nutrient refers to the substance that must be obtained from the diet
because the body cannot make it in sufficient quantity to meet its needs.

The Food Groups

Contemporary health specialists consider the four basic food groups namely:
1. Carbohydrate. Rich in bold foods. These are the energy giving foods. Rice,
whole grain, flour, potatoes, cereals and seeds belong to this group. The main
component of these foods is starch, which is turned into sugar needed to
produce energy.
2. Protein-rich foods. These are the building blocks of the body as they build
and repair body tissues. They also provide energy reserves when carbohydrate
and reserves are used up. Sources of protein are meat, fish, poultry, beans, milk
and eggs.
3. Fat-rich foods. Fats are needed for body lubrication and insulation. They
protect the internal organs and provide essential fatty acids, but they are
relatively inefficient in the production of energy. Besides, a high-fat diet may
contribute disease to some vital organs of the body. To keep fats to a minimum,
avoid fried foods, mayonnaise, butter, cheese, rich desserts and fatty sausages.
Vegetable fats are nutritionally better than animal fats.
4. Vitamin and mineral-rich foods. These are body regulator of metabolic
processes. Sources of most vitamins and minerals are green leafy and yellow
vegetables and fruits. Vitamins C and D are not stored in the tissue so that a
daily intake of these foods should be practiced.

A balance diet is made up of all the basic food groups so that the three meals
(and snacks) can provide sufficient nutrients needed by the growing and active
body. The quantity of food is considered in maintaining the weight of a student.

According to Department of Health (DOH), there are six (6) essential nutrients
that the body needs to function properly. Nutrients are compounds in foods
essential to life and health, providing us with energy, the building blocks for
repair and growth and substances necessary to regulate chemical processes.

The six major nutrients are carbohydrates (CHO), lipids (fats), proteins, vitamins,
minerals, and water. The primary sources of each nutrient are as follows:
1. Protein: meat, dairy, legumes, nuts, seafood and eggs
2. Carbohydrates: pasta, rice, cereals, breads, potatoes, milk, fruit, sugar
3. Lipids (most commonly called fats): oils, butter, margarine, nuts, seeds,
avocados and olives, meat and seafood
4. Vitamins: common vitamins include the water soluble B group vitamins and
vitamin C and the fat soluble vitamins A, D, E and K.
a. Fruits and vegetables are generally good sources of Vitamin C and A and folic
acid (a B group vitamin).
b. Grains and cereals are generally good sources of the B group vitamins and
fiber.
c. Full-fat dairy and egg yolks are generally sources of the fat soluble vitamins A,
D and E.
d. Milk and vegetable or soya bean oil are generally good sources of vitamin K,
which can also be synthesized by gut bacteria.
5. Minerals: (sodium, calcium, iron, iodine, magnesium, etc.): all foods contain
some form of minerals.
a. Milk and dairy products are a good source of calcium and magnesium.
b. Red meat is a good source of iron and zinc.
c. Seafood and vegetables (depending on the soil in which they are produced)
are generally good sources of iodine.
6. Water. As a beverage and a component of many foods, especially vegetables
and fruits.

In many cases, water is the "forgotten nutrient." Although water does not
provide energy to the body in the form of calories, it is a substance that is
essential to the life. Among other things, water lubricant joints, absorbs shock,
regulates body temperature, maintains blood volume, and transports fluids
throughout the body, while comprising 60% of an individual's body.

Approximate Weights
To start with, you should know the approximate weight for your age, height and
body built. Below is suggested by Kenneth Cooper to determine your weight and
which should be maintained to avoid consequences affecting one's well-being.
For light to medium-built individuals below 30 years of age:
Male: Height in inches' x 4-28 e.g. Height is 5'10" or 70 inches 70x4280-152 lbs.
Female: Height in inches' x 3.5-108 e.g. Height is 5'4" or 64 inches 64x3.5-224-
108-116 lbs.
Obese individuals should see the physician for prescription on the weight and
health maintenance.

Guidelines to Lifelong Weight and Health Maintenance

Below are some guidelines that are conducive to lifelong weight and health
maintenance:
1. Eat balanced meals everyday.
Balanced meal means eating adequate foods containing carbohydrates,
proteins, fats, vitamins and minerals. This food combination for a good breakfast
provides long- lasting energy the whole day.
2. Follow a consistent eating pattern.
Eat three meals a day. Regular eating habits through a variety of foods and
nutrients contribute to sound nutrition. Never skip a meal! Begin your day with a
good breakfast.
3. Maintain your ideal weight.
If you are overweight, be sure to increase calorie expenditure by exercising. It is
believed that good physical health and overweight are not compatible. Besides,
you cannot look your best if you are overweight.
4. Eat low-calorie snacks and avoid junk foods.
Form the habit of eating fruits. Fruit juice, unbuttered corn or light sandwiches
can tide you over to the next meal. Most junk foods contain much sugar or salt
or preservatives, which are not essential in improving one's diet.
5. Cut down on high-fats food and eat more lean meats.
Limit the intake of fried foods, butter, margarine, nuts and creams. Avoid
excessive pork dishes and cheese but go for fish, poultry and lean beefs.
6. Drink 6-8 glasses of fluids a day.
Water and other fluids are necessary to certain bodily functions. They aid
digestion, regulate temperature and help carry nutrients throughout the body.
7. Eat amidst a relaxed and pleasant atmosphere.
Chew your food thoroughly. Enjoy each bite. If you make this a habit, there is a
tendency that you will not over eat. Finishing a meal hurriedly may lead to
indigestion.
8. Food supplement may be taken if necessary.
A well-balanced diet generally provides enough nutrients for people to carry on
their basic activities. However, most people do not always get adequate
nutrients from their meals. In this case, food supplement in the form of vitamin
A, C and E may help provide protection from infectious diseases. High fiber
supplements are likewise found beneficial in lowering cholesterol level and they
prevent constipation on colon problems as well. These supplements have the
potential of improving the dietary intake to insure balance nutrition.

Unit IV MOVEMENT ENHANCEMENT

THE HUMAN MOVEMENT

General Objectives:
After studying this unit, you will be able to:
-List and describe the functions of bones;
-Describe the classes of bones;
-Describe the function and structure of skeletal, cardiac muscle, and smooth
muscle;
-Relate the connections between skeletal system and sports;
-Describe the types of muscle; and
-Explain how muscle works.

The Skeletal System

Could you imagine body without bones?
It would have no shape and could not stand upright; vital organs would be
almost totally unprotected, and motor movement would be impossible. Without
our skeletal muscles, our bodies would have no framework, our delicate organs
would be unprotected, and we would be unable to move.

Bone, or osseous tissue, is a hard, dense connective tissue that forms most of
the adult skeleton, the support structure of the body. The skeletal system is the
body system composed of bones and cartilage and performs the following
critical functions for the human body:
1. Protects 3. Moves
Our delicate organs need protection: Our muscles use our bones to cause
a. The skull protects the brain. movement:
b. The vertebral column protects the
spinal cord. a. The skeleton provides attachment
C. The rib cage protects the heart for the muscles.
and lungs. b. The skeleton is jointed, which
2. Supports allows a wide range of movement.
Our body needs a framework: c. Different joints allow different
a. The skeleton gives shape to our types of movement.
bodies. 4. Produces blood
b. It holds our vital organs in place. Red and white blood cells are
c. It enables us to achieve a good produced in the bone marrow of the
posture. ribs, humerus, vertebrae and femur.

Classification of Bones
The 206 bones that compose the adult skeleton are divided into five categories
based on their shapes. Their shapes and their functions are related such that
each categorical shape of bone has a distinct function.

1. Long Bones. It is a long bone that

is cylindrical in shape. being longer
than it is wide. Long bones are found
in the arms (humerus, ulna, radius)
and legs (femur, tibia, fibula), as well
as in the fingers (metacarpals,
phalanges) and toes (metatarsals,
phalanges). We use them in the main
movements of our body. Long bones work as levers; they move when muscles
contract.

2. Short Bones. It is short bone that is cube-

like in shape, being approximately equal in
length, width, and thickness. The only short
bones in the human skeleton are in the carpals
of the wrists and the tarsals of the ankles. We
use them in fine movements of our body. Short
bones can provide stability and support as well
as some limited motion.
3. Flat Bones. A flat bone is typically thin, it is
also often curved. Examples include the cranial (skull) bones, the scapulae
(shoulder blades), the sternum (breastbone), and the ribs. We use them
to protect the organs of our body. Flat bones serve as points of attachment for
muscles and often protect internal organs.
4. Irregular Bones. It is an irregular bone that does not have any easily
characterized shape and therefore does not fit any other classification. These
bones tend to have more complex shapes, like the vertebrae that support the
spinal cord and protect it from compressive forces. We use them to give our
body protection and shape. Many
facial bones, particularly the ones
containing sinuses, are
classified as irregular bones.
5. Sesamoid Bones. A sesamoid
bone is a small, round bone that,
as the name suggests, is shaped
like a sesame seed. These bones
form in tendons (the sheaths of
tissue that connect bones to

muscles) where a great deal of

pressure is generated in a joint.
These bones protect tendons by
helping them overcome
compressive forces. These vary in
number and placement from
person to person but are typically found in tendons associated with the feet,
hands, and knees. The patellae (singular patella) are the only sesamoid bones
found in common with every person. Table 1 reviews bone classifications with
their associated features,

functions, and examples.

How Do We
Move?
The skeleton has
many joints. A
joint, also called
an articulation,
is any place
where adjacent
bones or bone
and cartilage
come together
(articulate with
each other) to
form a
connection.
There are two
classification of
joints:
structurally and
functionally.
Structural
classifications of
joints take into
account whether
the adjacent
bones are
strongly
anchored to
each other by
fibrous
connective
tissue or
cartilage, or
whether the
adjacent bones
articulate with
each other
within a fluid-filled space called a joint cavity. Functional classifications
describe the degree of movement available between the bones, ranging from
immobile, to slightly mobile, to freely moveable joints. The amount of movement
available at a particular joint of the body is related to the functional
requirements for that joint. Thus, immobile or slightly moveable joints serve to
protect internal organs, give stability to the body, and allow for limited body
movement. In contrast, freely moveable joints allow for much more extensive
movements of the body and limbs.

Immovable joints. A formulation of two bones that have been fused together.
Such joints are capable of movement by muscular force. For all practical
purposes, they could as well not exist, except that they do serve a protective
function. Slight movement might occur in the joints, resulting in a cushioning
effect when external force is
applied. For example, if a blow is
struck on the head, the immovable
joints of the cranium will permit
slight movement.

Slightly Movable Joints. These

joints are not firmly fixed as are
immovable joints, but the structure
of bones and connective tissues in
and around the joints restricts the range of motion to only a few degrees.
Examples of slightly movable joints are those located in the spine. It is also
found between the sacrum and ilia, and at the front and back attachments of
the ribs.

Free Movable Joints. These joints have a comparatively large of movement

and are of prime importance in motor performances. They are located in the er
and lower extremities. Examples upper of freely movable joints are the shoulder,
elbow, wrist, hip, and knee joints.

Joints and Sports

When we make skilled sporting movements, our different joints work smoothly
together. In order to work well, they must be capable of a full range of
movement. To give stability to the joint, the muscles and ligaments surrounding
each joint must be strong enough.
The demands of sport place severe stress on our joints. We must warm up
thoroughly before activity and we should cool down afterwards.
Joints can be injured as a result of impact, internal forces or a mixture of both.
Common examples include sprained ankle, torn knee ligaments and dislocated
shoulder.

Planes of the Body

The sagittal plane is a vertical plane extending in an anteroposterior direction
dividing the body into right and left parts; effectively the forward and backward
plane. A sagittal plane is any plane parallel to the median plane.
The coronal (or frontal) plane is a vertical plane at right angles to the sagittal
plane that divides the body into anterior (front) and posterior (back) portions;
effectively the side movement plane.
The transverse (or horizontal) plane is a horizontal cross- section, dividing
the body into upper and lower sections, and lies at right angles to the other two
planes; effectively the rotational movement plane.

Kinds of Joint Movements

The following are descriptions of all the movements that occur in the body
joints. The descriptions are based on the assumption that the body is in the
standard anatomical position, that is, the erect position with the palms forward.
1. Flexion (bending) is movement of a segment of the body causing a
decrease in the angle at the point, such as bending the arm at the elbow or the
leg at the knee. The trunk and neck can flex forward.
2. Lateral Flexion is bending sideways, and it can occur to both the right and
the left. The trunk and neck can also flex sideways.
3. Horizontal Flexion is a body segment flexes through the horizontal plane.
For example, the arm moves through horizontal flexion at the shoulder joint in
throwing the discus or in the sidearm pitch.
4. Dorsiflex (Dorsal Flex) is when the ankle is flexed, causing the top of the
foot to draw closer to the tibia.
5. Plantar Flexion (actually extension) is the opposite movement at the
ankle.
6. Extension (Straightening) is movement in the opposite direction of flexion
which causes an increase in the angle at the joint, such as straightening the
elbow or the knee.
7. Horizontal Extension (Horizontal Abduction) occurs when the body
segment extends through the horizontal plane. In putting the shot, the opposite
horizontal extension. arms move through the
8. Hyperextension is extension of a body segment to a position beyond its
normal extended position, such as arching the back or extending the leg at the
hip beyond its vertical position. (Movement is limited by the strong anterior
cruciate ligament.)
9. Abduction is movement of a body segment in the lateral plane away from
the midline of the body, such as raising the leg or the arm sideways.
10. Adduction is movement of a body segment toward the midline, as moving
the arm from the outward horizontal position downward to the vertical position.
11. Rotation is movement of a segment around its own longitudinal axis. A
body segment may be rotated inward (medially) or outward (laterally). The
scapula may be rotated upward or downward and the spine may rotate to the
right or the left.
12. Pronation is rotation of the hand and forearm downward, resulting in a
"palm-down" position.

13. Supination is rotation of the hand and forearm upward, resulting in a

"palm-up" position.
14. Inversion is rotating of the foot turning the sole inward.
15. Eversion is rotation of the foot turning the sole outward.
16. Circumduction is a circular or cone-like movement of a body segment, such
as swinging the arm in a circular movement about the shoulder joint. The kind of
movement is also possible in the wrist, trunk, neck, hip, shoulder girdle, and
ankle joints.
17. Elevation is when the shoulder is lifted upward as in shrugging the
shoulders.
18. Depression is when lowering of the shoulder girdle.
19. Protraction (abduction) is movement of the shoulder girdle away from the
midline of the body, resulting in broadening of the shoulder.
20. Retraction (adduction) is movement of the shoulder girdle toward the
midline of the body, resulting in narrowing of the shoulders. The clavicle is
capable of some rotation at the sternum and accompanies scapular upward and
downward rotation.

Skeletal System and Sports

The whole skeletal system (including bones, joints, ligaments, cartilage and
tendons) contribute to sports performance. Bones protect the body's organs
which may have otherwise been damaged, due to contact and force which is
involved in most sport. The function of the skeleton in sport is also to provide
rigidity and structure to the body, as well as providing strength to the body.

Movement is completely necessary in sport, as well as daily life. The skeletal

systems contribution in sport includes the allowance of movement in many
different directions, involving different groups of bones to do so. Bones also
provide leverage which is essential in sport, and they also act as a structure for
muscles. Joints aid in movement as well as contributing to sport, as joints allow
for movement and the range of flexibility between bones.

Mostly, sport and exercise which is practiced at a young age, aids in the
prevention of osteoporosis (a condition where bones become less dense, and
frail) at a later stage in life. This condition puts people at a greater risk of breaks
and fractures to bones, as weakening of the bones makes them more
susceptible to damage.

Exercise not only strengthens your muscular system but it also helps to maintain
bone strength and density. This process happens as bones detect the forces
which come about during sport and exercise. Because they are living organs,
they respond to this stimulus by adapting and creating more cells.

Exercise can benefit the growth of the skeleton in young people. Exercise can
increase bone width, bone density and therefore bone strength. But it has no
effect on bone length.

Though participating in sport and exercise, ligaments may also benefit.

Ligaments will stretch more than they would when remaining inactive when
exercising. They become slightly stretched which enables more extension and
increased flexibility in sport and everyday life in over time.

But, over-training or over-exercising can often have negative impacts on the

skeletal system. If your vitamin D and calcium levels do not serve the amount of
work your skeletal system is managing, it is likely to lose bone density, and
therefore make the bones more prone to breaks.

The Muscular System

All our movements happen as a result of the shortening (contracting) and
lengthening (extending) of muscles. Our muscles can:

1. Enable us to move our body parts 5. Help in the circulation of our blood
2. Give us our own individual shape
3. Protect and keep in place our 6. Generate body heat when they
abdominal organs contract.
4. Enable us to maintain a good a. There are over 600 skeletal
posture muscles in the body - 150 in the
head and neck.

What are the types of muscle tissue?

Muscle is the tissue that allows us for active movement of our body or materials
within our body. There are three types of muscle tissue: skeletal muscle, cardiac
muscle, and smooth muscle. Most of our body's skeletal muscle produces
movement by acting on the skeleton.

Skeletal muscles
Skeletal or voluntary muscles work as we instruct
them. They are under our control. They make our
bodies move. We use them for everyday and
sporting activities such as walking, running and
jumping.
Smooth muscles
Smooth or involuntary muscles work
automatically. They are not under our conscious
control. They work our internal organs such as
the stomach, gut and bladder.
Cardiac muscle
Cardiac or heart muscle is a very special type of
involuntary muscle. It is found only in the heart.
It contracts regularly, continuously and without tiring. It works automatically but
is under constant nervous and chemical control.

What are the main parts of our muscles?

Deltoid: 2. Example: bowling in cricket.
1. Move the arm in all directions at Triceps:
the shoulder. 1. Extends the forearm at the elbow
2. Extends the arm at the shoulder climbing
3. Example: a smash in badminton Biceps:
Hamstrings: 1. Flex the forearm at the elbow
1. Extend the hip joint 2. Example: drawing a bow in
2. Flex the knee joint archery
3. Example: drawing the leg back Abdominals:
before kicking a ball 1. Rotate and raise the trunk
Trapezius: 2. Strengthen the abdominal wall
1. Helps to control the shoulder 3. Help with breathing
girdle 4. Example: performing upward
2. Example: a player holding his circles on the bar in gymnastics
head up in a rugby scrum Pectorals
Latissimus dorsi: 1. Adduct the arm and shoulder
1. Adducts and extends the arm at 2. Used for deep breathing
the shoulder 3. Example: playing a forehand
2. Example: swimming the butterfly driven in tennis
stroke Quadriceps:
Gluteals: 1. Flex the hip joints
1. Abduct and extend the hip joint 2. Extend the knee joint
2. Example: stepping up during rock 3. Example: taking off in high jump

Major Muscles Group of the Human Body

How do our muscles work?
Our muscles can work in different ways. There are three main types of muscular
contraction:
1. Isotonic and concentric
2. Isotonic and eccentric
3. Isometric

The term 'muscle contraction' refers to the development of tension within the
muscle. There are three main types:
1. In isometric or static contraction, the muscle develops tension with no
change in overall muscle length, as when holding a dumbbell stationary in a
biceps curl.
2. In concentric contraction, the muscle shortens as tension is developed, as
when a dumbbell is raised in a biceps curl.
3. In eccentric contraction, the muscle develops tension while it lengthens, as
in the lowering movement in a biceps curl.

Both concentric and eccentric contractions can, theoretically. be at constant

tension (isotonic) or constant speed (isokinetic). However, most contractions
normally involve neither constant tension nor constant speed.

What happens to our muscular system as we exercise?

1. There is an increased flow of blood phosphate (CP) in the muscles are
to the working muscles. used up.
2. Muscles take up more of the 7. Waste products such as carbon
oxygen from the blood. dioxide and lactic acid build up in the
3. The muscles contract more often muscles.
and more quickly. 8. These waste products may lead to
4. More of the muscle fibers contract. tiredness and cramp (muscle
fatigue).
5. There is a rise in temperature in 9. Our stores of muscle glucose are
the muscles. used up.
6. Our stores of adenosine 10. Overuse of muscles can lead to
triphosphate (ATP) and creatine soreness and strains.

Roles of Muscles
Our muscle can only
contract or relax, and under
normal conditions
contraction results only
from a series of nerve
impulses. Our muscle may
contract fully or partially,
with maximum force or less.
Our muscle may contract
isometrically or isotonically,
singly (in rare instances) or as a member of a group. Because muscles can
contract in these different ways, they have the ability to act in different roles
and to change quickly from one role to another.

Agonist (primary mover). A muscle is a mover when its concentric

concentration contributes to the desired movement of a segment of the body.
For instance, in flexion at the elbow, the biceps brachii is a mover.
Antagonist. A muscle is antagonistic to a movement when it must relax to
allow the movement to occur. Antagonist muscles cause actions opposite those
caused by the agonist muscles. For instance, in performing triceps extension
exercise, the antagonist muscle is the biceps.
Stabilizer (Fixator). In order for a segment of the body to move, the body part
on which the segment moves must possess the right amount of stability. For
instance, when the arm moves at the shoulder joint, the shoulder girdle must be
held firm by the contraction of certain muscles which are attached to it.
Neutralizer. A muscle plays the role of neutralizer when it equalizes or nullifies
one or more actions of another muscle. To neutralize each other, two muscles
must cause opposite movements. For instance, the pectoralis major and the
latissimus dorsi muscles are both movers in adduction of the humerus; in
addition, the pectoralis major flexes the humerus while the latissimus dorsi
extends it. When the two muscles neutralize each other's functions of flexion
and extension, the result is pure adduction.