Module Title: Safe and Smart Physical Activity

Course Title: PATHFit I – Movement Competency Training

Course Number: PE 109
Course Description: This course reintroduces the fundamental movement patterns that consist of
non-locomotor and locomotor skills, which are integrated with core training to meet the demands
of functional fitness and physical activity performance. Emphasis will be on exercise regression
and progression for the enhancement of fitness and the adaptation of movement competencies to
independent physical activity pursuits. In conjunction with fitness and wellness concepts, exercise
and healthy eating principles, periodic evaluation will be conducted of one’s level of fitness and
physical activity, as well as eating patterns to monitor one’s progress and achievement of personal
fitness and dietary goals.
Total Learning Time: Two (2) units / two (2) hours per week
Pre-requisites (if there’s any): None

Overview:
Getting fit depends on physical activity and exercise patterns. Fitness is something that
people often plan for, but young people learn to get or keep fit without depending on others. They
learn to become responsible and make their own decisions for their own physical fitness.
Body mechanics is a term used to describe the ways we move as we go about in our daily
lives. When we don’t move correctly and safely, the spine is subjected to abnormal stresses. Being
aware of your posture during all of your daily activities is the best way to ensure you are using
good body mechanics.

Learning Outcomes:
At the end of the lesson, the students will be able to:
1. recall components of Physical Fitness;
2. explain principles of correct body mechanics;
3. determine risks and risk factors in physical activity;
4. explain how to apply the RICE formula to the treatment of physical injuries;
5. develop awareness on safety measures in the avoidance of risks of injuries during
physical activities; and
6. engage in smart and safe physical activity.

Indicative Content:
1. Components of Physical Fitness
2. Body Posture
3. Exercise and Safety
4. Physical Activity and Injury
5. Managing Stress

Discussion:
There are two basic components of physical fitness: the health-related, which pertains to
the total functioning of the body and the skill-related components.

A. Health-Related Physical Fitness

1. Cardiovascular Fitness – ability to exercise the entire body for long period of time.
2. Muscular Strength – refers to the maximum force that can be generated by a muscle or
group of muscles against a resistance. (Greater force, lesser repetition, short period of
time)
3. Muscular Endurance – the ability of the muscle or group of muscles to remain
contracted or to contract repeatedly for a long period of time. (Lesser force, many
repetitions, long period of time)
4. Flexibility – the ability to move the joints through their full range of motion.

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 5. Body composition – the percentage of fat, muscle, and other tissues in the body (the
ratio of fat to muscle).

B. Skill-Related Physical Fitness

1. Speed – is the ability to perform a movement in a short period of time.
2. Agility – is the ability to rapidly and accurately change direction of the movement of
the entire body in space.
3. Power – the ability of the muscle to produce maximum force in the shortest time.
4. Balance – is the maintenance of equilibrium while stationary or while moving.
5. Reaction Time – time elapsed between a stimulus and a reaction.
6. Body Coordination – is the ability to use the body parts with the senses to perform
motor tasks smoothly and accurately.

BODY POSTURE
Every activity, body movement like walking, standing, bending, climbing, and running, is
affected by posture. Experts say that having a good posture is essential for good health.
Posture is the position in which the body holds while standing, sitting, or lying down. Good
posture is the correct alignment of the body parts supported by the right amount of muscle tension
against gravity.

Benefits of Good Posture:

1. It keeps bones and joints in correct alignment so that the muscles are being used properly.
2. It lessens the stress on the ligaments holding the spinal joints together.
3. It prevents muscle fatigue. Muscles can work efficiently and use less energy.
4. It contributes to good appearance, project poise, confidence and dignity.
5. It helps prevent muscle strain, back and muscular pain, and overuse of muscles.
6. It contributes to looks and makes one feel more confident.

Consequences of Poor Posture:

1. Poor posture can lead to excessive strain.
2. Muscles are prone to injury and back pain.
3. Lead to alteration in bone and soft tissues.
4. It can affect the position and function of the vital organs, mainly in the abdominal region.

Causes of Poor Posture:

1. Incorrect sitting position
2. Incorrect standing habits
3. Stress
4. Pregnancy
5. Abnormally tight muscles
6. High-heeled shoes
7. Obesity
8. Weak muscles or muscle imbalance
9. Fatigue
10. Vision and hearing defects
11. Lack of exercise and poor nutrition

Great Standing Position

1. The head should be centered over the trunk. Extend your head directly-up. Keep your chin
tucked-in. avoid tilting your head forward, backward, or sideways.
2. Your earlobes should align with the middle of your shoulders.
3. Keep your shoulders down and back, and your lower back straight.
4. Let arms hand naturally down the sides of the body with the chest high.
5. Lightly draw in your core stomach muscles. Avoid pushing your pelvis forward.
6. The spine should have gentle curves when viewed from the side.
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 7. The pubis falls directly underneath the lower tip of the sternum.
8. The knees should be relaxed (avoid locking the knees) with the kneecaps pointed straight
ahead.
9. The feet should point straight ahead. Not toeing-out and toeing-in.

Catapang (1999) Identifies the Common Postural Disorder.

1. Forward head – the head and neck are overextended forward and not aligned with the body.
2. Round shoulders – the shoulder blades move apart from the shoulder girdle, mostly flat
chest.
3. Round neck – exaggerate curve in back region, forward head, and shoulders, and flat chest.
4. Winged scapulae – borders of the scapulae or the shoulder blades are prominent.
5. Kyphosis – excessive curvature of the spinal column that makes an upper round back and
shoulders.
6. Lordosis – extreme curvature of the spinal column in lumbar region.
7. Kypholordosis – a combination of kyphosis and lordosis where there is an extreme
curvature for both upper and lower lumbar regions.
8. Scoliosis – lateral curvature of the spinal column.
9. Genu varum (bowlegs) – knees are separated while feet are drawn together.
10. Genu valgum (knocked knees) – feet are separated while knees are joined together.
11. Pes planus (flat footed) – the longitudinal arch of the foot is lowered and touches the floor.

BODY TYPES
It is the scientific categorization of overall body shape, and it is determined by a
combination of definite physical characteristics. Genes verify the body type, and as a result the
body shape builds up from birth through adulthood.
Three basic body types:
1. Endomorph body – is often characterized with big bones, round face, large
trunk and thighs, as well as a degree of body fat, especially around the
midsection.
2. Mesomorph body – is characterized with broad shoulders, small waist, naturally
muscles and fast metabolism due to the amount of lean muscle. For men, a
mesomorph looks like a natural muscle man with a heavy, hard and athletic
physique.
3. Ectomorph body – is characterized with a thin, linear appearance. Those of this
type often possess narrow waist, hips, and shoulders. The ectomorph has a low
body fat percentage.

EXERCISE AND SAFETY

Exercise is a planned program design to develop or maintain components of fitness. It
appears to be one of the major elements in the health promotion, for physical inactivity may be
one of the most significant, readily modifiable, personal factors contributing to the poor health
status of many Filipino. Exercise is regarded by many health authorities as an important
mechanism to promote health and prevent disease.
Exercise and fitness are important for the prevention of health diseases as well as for many
other aspects of life that allow individuals to achieve the highest quality of life.
The relationship of physical fitness to heart disease is not unimportant, but the prevention
of heart disease and other major health problems is only one of the major goals of regular exercise
and only part of achieving a high fitness status. Obtaining the optimal quality of life involves much
more than preventing health problems. It also involves having healthy behaviors and high levels
of fitness as normal, lifelong goals.

Benefits of Regular Exercise

1. Reduction of Coronary Heart Disease
2. Improve psychological functioning
3. Improved bone density
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 4. Improved appearance and self-concept
5. Increase muscle strength and endurance
6. Increase efficiency of the heart and lungs
7. Relief of lower back problems
8. Delay in aging and work capacity
9. Improved body composition
10. Prevention of diabetes
11. Defense against chronic disease
12. Inducement of fatigue and relaxation

Exercise Planning Guidelines

1. Begin gradually and progress slowly. Result will show up in about two or three months;
don’t be in a rush.
2. Always check your heart rate during and immediately after exercise. Your heart rate
response will tell you if you are doing too much too soon or too little.
3. Apply the progressive overload principle. Gradually overloading a body system will lead
to an increase in its capacity.
4. Exercise a minimum of three to four times weekly for thirty minutes or more. Exercise
duration below this amount of time will not substantially increase your capacity.
5. Alternate light and heavy training. This will allow adequate recovery between workouts
and reduce the risk of injury.
6. Warm-up before each exercise session. Warm-up will increase the work capacity of your
muscles and heart and reduce risk of injury.
7. Cool down after each exercise session. This will allow you to maintain the blood flow from
the exercised muscle to the heart and decrease recovery time.

Warm-up and Stretching

The term warm-up has a variety of meanings. To one person, it may mean a few push-ups
and jumping jacks; to another, it may mean stretching and flexibility exercises; to someone else,
it may mean jogging for fifteen or twenty minutes. Regardless, exercise physiologists agree that
warm-up exercises are essential to prepare the heart, lungs, and muscles to adequately meet the
demands placed on them during vigorous physical exercise and that they are important
prerequisites to all physical activity.
There are three general types of warm-up exercises. The first type involves static
techniques that stretch the muscles prior to an activity. Stretching increases extensibility and
reduces the resistance of the muscles. It also produces more efficient muscle contractions and
reduces the chances of injury or soreness.
The second type of warm-up exercise is concerned with the general body warm-up. These
exercises, such as jogging and calisthenics, are aimed at increasing the body temperature and
gradually stimulating the heart. General body warm-up also prepares the heart to efficiently meet
the stressful demands placed on it during vigorous exercise and helps prevent the possibility of
heart damage during initial stages of exercise. Subjecting the heart to a sudden overload without a
warm-up can result in a reduced flow of blood to the heart muscle, which can have serious
consequences. It is, therefore, vital to gradually stimulate the cardiovascular system with a general
warm-up activity before engaging in vigorous exercise.
The third type is a specific neuromuscular warm-up in which a skill is performed at a less
intense level prior to the actual activity to ensure that the proper muscles are being stimulated and
that the coordination and skills levels are maximized. In other words, the type of warm-up is
specific to the type of activity that is to follow. Many athletes believe that this type of warm-up
produces optimal skilled performance.

Stretching Techniques
1. Passive stretching – is a slow stretch where the muscle is held in the stretched-out position
and held.

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 2. Passive assisted stretching – is one in which the muscle is held to a given position, then
stretched further with the help of another person or by using gravity.
3. Ballistic stretching – is one in which the performer uses bouncing, jerky motions to stretch
the muscles and joints (jumping jacks or quick, repetitive toe touches are example).
4. Proprioceptive neuromuscular facilitation (PNF) – is stretching muscle, the triceps for
instance, then tensing its opposite muscle, in this case, the biceps contracts to relax the
triceps muscle that is being stretched. PNF is a highly effective stretching technique for
cooling down, but it requires professional instruction and supervision.

Rules for Stretching:

1. To develop flexibility, stretching exercises should be done daily twice if possible.
2. Stretch only when muscle is warmed.
3. Stretch the muscle up to the point of discomfort, not pain.
4. Stretch opposing pairs of muscle.
5. Relax while stretching and hold each position longer (approximately for 15 seconds)
6. Breathe normally while stretching.

Key Warm-up Principles

Keep the following principles in mind when warming up for exercise:
1. No matter what nature of the exercise to come, a slow, gradual warm-up consisting of
calisthenics, stretching, and slow jogging should always precede exercise, even if you are
highly trained.
2. Be ready to adjust stretching routine. You may be more flexible in some days than others.
3. Your warm-up should last ten to fifteen minutes.
4. Stretching following mild jogging should be slow but thorough.
5. Initial stretching should be gentle and specific to the muscles that will receive the most
stress.
6. Jogging should be conducted at an intensity and rate specific to your anticipated activity
and level of fitness.
7. No more than a few minutes should be elapse between the completion of the warm-up and
the activity.
8. The warm-up should feel good. Experiment with different types of warm-ups. Find one
that best fits to your body.
9. A portion of the warm-up exercise should consist of skill drills and other skilled
movements related to the anticipated activity to follow the warm-up.
10. Remember to stretch and cool down following the activity.

PHYSICAL ACTIVITY AND INJURY

COMMON INJURIES
If you have ever suffered an injury related to sports, exercise or any activity. We already
know that an injury can be painful even if it is not serious. The common parts of the body injured
in any physical activity are the skin, feet, ankles, knees, shoulders, and leg muscles. Injuries to the
head, arms, body and internal organs are less likely.
1. Sprain – it is an injury to the ligaments (the tough bands connecting bones at a joint e.g.
ankle sprain).
2. Strain – it is an injury to the muscle fibers or tendons (which anchor muscles to bones).
3. Shin Splint – it is also known as “medical tibial stress syndrome”, characterized by pain in
the lower leg, on the front, or inside the leg.
4. Concussion – a brain injury that happens when there is a significant hit to the head. Athletes
who participate in contact sports like football, wrestling, soccer, commonly get
concussions.
5. Sciatica – is a lower back pain that reaches down to the legs, caused by improper stretching.
6. Dislocation – this happens when the bones that make up a joint move beyond their normal
resting point or are forced out of their usual position.

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 7. Muscle Spasm – is a sustained contraction of the muscle that may occur due to overuse of
muscle.
8. Rotator Cuff – is an inflammation of group of tendons that fuse together and surrounds the
shoulder joint.
9. Tennis Elbow – is an inflamed tendon that connects the arm muscle to elbow.

Simple Guidelines to Reduce Risk of Common Injuries

1. Start slowly. Start slowly and gradually build up to more vigorous activity.
2. Listen to your body. Injuries can occur when you ignore the signs and symptoms your body
is giving you.
3. Warm-up before activity and cool-down after activity.
4. Be fit. A person with a fit heart and lungs, strong muscles is unlikely to be injured than one
who is unfit. Proper physical activity builds total physical fitness, which aids in injury
prevention.
5. Use moderation. Injuries are usually caused by using parts too intensely or too long for a
period.
6. Dress properly. Poor shoes and socks can cause blisters or runner’s heel.

The RICE Formula for Treating Injury

R is for Rest
First aid must be given to the injury. Our body should be immobilized or need to rest for two to
three days to prevent further injury. In some cases, longer rest periods are required.

I is for Ice
Apply ice or cold water for 20 minutes for SPRAIN Injury to help reduce swelling and pain. Ice
or cold water should be applied several times a day for one to three days or as needed. On the
other hand, warm water for STRAIN.

C is for Compression
Elastic bandage will be used to wrap the injury to avoid and limit the swelling of affected area.
For a sprained ankle, do not remove the shoe laced and the socks until compression can be
applied with a bandage. The shoe and sock compress the injury.

E is for Elevation
Raise the injured body part above the level of the heart to help reduce swelling. If cramps occur
stretch the affected area.

MANAGING STRESS
Stress is the responses that occur in the body when the internal balance or equilibrium of
the body system is disrupted. Reducing and learning to cope with stress are associated with feelings
of well-being and improved quality of life.

How to reduce or alleviate stress:

1. Indulge and engage in physical activity-physical exercise can be used as a surrogate to
metabolize the excessive stress hormones and restore your body and mind to a calmer,
more relaxed state.
2. Get more sleep-try to take a warm bath or read a calming book for a few minutes to relax
your body, tire your eyes and help you forget about the things that worry you.
3. Avoid caffeine, alcohol and nicotine-avoid or at least reduce your consumption because
these are stimulants and so will increase your level of stress rather than reduce it.
4. Share worries with someone you can trust - talking things with a friend, work colleague,
or even trained professional can help you find solutions to your stress and put your
problems into perspective.
5. Try relaxation techniques – learning to relax, as a way to reduce stress and anxiety and to
promote good sleep is a key life skill.
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 6. Keep a stress diary – a stress diary is an effective tool as it will help you become more
aware of the situations which cause you to become stressed.
- Note down the date, time, and place of stressful episode, what you were doing, who
you were with.
- How you felt both physically and emotionally
- Rate your stress (1-10scale)
- Use the diary to understand what triggers your stress and how effective you are in
stressful situations.

References:
• Eviza, Lacerna, Mercado, Arellano, Diosalan, Diosalan (2014), Physical Education I (A
Worktext for the Teriary Level) Second Edition, Mutya Publishing House, Inc.
• Piamonte, Malones, Bernardo (2005), Foundations of Physical Fitness, West Visayas
State University Publishing House and Bookstore
• Assoc. Prof. Necil Capinanes-Magno (2017), Lecture and Activity Manual in P.E. 1a
(M/W) Physical Fitness and Wellness (Outcome-Based Education (OBE) Aligned),
Central Philippine University, College of Education, Health and P.E. Department

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Member: Philippine Association of State Universities and Colleges (PASUC)
Agricultural Colleges Association of the Philippines (ACAP)