PART 1
consumption.
DEFINITION OF PHYSICAL EDUCTAION
 is a course taught in school that focuses on developing
physical fitness and the ability to perform and enjoy day-
to-day physical activities with ease. Kids also develop
skills necessary to participate in a wide range of activities,
such as soccer, basketball, or swimming. Regular
physical education classes prepare kids to be physically
and mentally active, fit, and healthy into adulthood. An
effective physical education program should include
engaging lessons, trained P.E. teachers, adequate
instructional periods, and student evaluation.
 is the teaching and leading of physical activity in a school
gymnasium or other school setting. Its goal is to improve
and maintain students' current health and set them on a
path to maintain a healthy lifestyle throughout their lives.
LEGAL BASIS
 The legal basis of physical education in the Philippines
can be found in the Philippine Constitution of 1987, Article
14, Section 19. It states that: 1)The State shall promote
physical education and encourage sports, programs,
league competition and amateur sports, including training
for international completions, to foster self-discipline,
teamwork, and excellence for the development of a
healthy and alert citizenry. 2) All educational institutions
shall undertake regular sports activities throughout the
country in cooperation with athletic clubs and other
sectors.
FITNESS CONCEPT (MEANING)
 refers to maximum functional capacity of all system of the
body. We are exercising whenever we move and keeping
our body tuned and in a good running order. The body of
human is framed in such a way that it can jump, climb,
bend, stretch and do more tedious work. The human body
becomes more stronger as it exerts more and muscles
involvement matters a lot in shaping it. Exercise helps in
improving our health and builds up our energy and
stamina.
 is the capacity to do work effectively with joy and
pleasure. After the work is over, he still has sufficient
capacity to do more work without any exertion. Moreover,
his recovery must be faster and quicker.
 is related to work or task. It is a good physique. It is
proper functioning of physiological system. The term
physical fitness has wide meaning. It is more than the
possession of strength, speed, endurance. The person
who remains energetic, cheerful, and enthusiastic in
doing his work is said to be physically fit.
 is defined as 'the ability to carry out daily tasks with vigor
and alertness, without undue fatigue, and with ample
energy to enjoy leisure-time pursuits and respond to
emergencies.'
COMPONENTS OF PHYSICAL FITNESS
Cardiorespiratory endurance - typically measured by how
long or fast a person can perform an activity and how this
impacts measurements such as heart rate and oxygen
Muscular endurance - typically measured by how many
repetitions of an exercise a person can perform. Common
tests involve push-ups and sit ups.
Muscular strength - typically measured by how much weight
can be moved in relation to repetitions. Exercises involving
multiple joints and muscle groups such as squats or bench
press are often used.
Muscular power - typically measured by how much force can
be generated during a given activity. Advanced equipment
used by biomechanists are often needed to measure
muscular power.
Flexibility - typically measured by how far a muscle group
can be stretched or joint can be moved. The most common
tests involve the hamstrings and shoulders.
Balance - typically measured by how long a particular
position can be held with or without some type of activity
being performed. Simple tests such as standing on one leg
can be used to assess balance. More advanced tests may
involve standing on an unsteady object while trying to catch a
ball.
Speed - typically measured by how quickly an individual can
move from one point to another. The 40-yard dash is often
used to assess speed.
Body Composition - to know your fitness level you need to
understand your body composition. The reason is body
composition directly relates to the overall fitness level. Body
composition is the component which considers the individual
body type, according to the height, weight, frame size and the
ratio of the fat mass to lean muscle mass.
FITT PRINCIPLE
 is a simple set of rules for getting the most out of an
exercise program. FITT is an acronym that stands for
Frequency, Intensity, Time, and Type, each in relation to
exercise.
Frequency: refers to the frequency of exercise undertaken or
how often you exercise.
Intensity: refers to the intensity of exercise undertaken or
how hard you exercise.
Time: refers to the time you spend exercising or how long you
exercise for.
Type: refers to the type of exercise undertaken or what kind
of exercise you do.
REGRESSION
 the act of going back to a previous place or state;
return or reversion.
retrogradation; retrogression.
 Biology. reversion to an earlier or less advanced state
or form or to a common or general type.
Psychoanalysis. the reversion to a chronologically earlier or
less adapted pattern of behavior and feeling.
PROGRESSION
 the act of progressing; forward or onward movement.
 a passing successively from one member of a series
to the next; succession; sequence.
CORE
 central part
 The central or innermost part
VIGOROUS
 physical activities involve using a lot of energy,
usually to do short and repeated actions.
 person does things with great energy and
enthusiasm. A vigorous campaign or activity is done with
great energy and enthusiasm.
MODERATE
 avoiding extremes of behavior or
expression : observing reasonable limits
 calm, temperate
INTENSE
 having or showing a characteristic in extreme degree
 extreme and forceful or (of a feeling) very strong
SUSPINE POSITION
 means lying horizontally with the face and torso facing
up, as opposed to the prone position, which is face down.
When used in surgical procedures, it allows access to the
peritoneal, thoracic and pericardial regions; as well as the
head, neck and extremities.
PRONE POSITION
 is a body position in which the person lies flat with the
chest down and the back up. In anatomical terms of
location, the dorsal side is up, and the ventral side is
down. The supine position is the 180° contrast.
HEALTHY EATING HABITS
A). SIX MAJOR NUTRIENTS
Water
Water accounts for about 60 percent of your body
weight, according to the Mayo Clinic. It is a crucial element of
nutrition, since it helps transport nutrients throughout the
body's cellular networks. It also eliminates waste from your
organs and helps keep the tissues moist. Although specific
water needs vary from person to person, most adults should
drink 8 or 9 cups each day. Always drink to thirst and pay
close attention to hydration during exercise or in extreme
temperatures.
Fat
Although some kinds of fat, like saturated and trans fat,
can be detrimental when consumed in excess, other kinds are
necessary for proper growth and development. Fat provides
insulation and protects your organs from damage and is also
crucial for many metabolic processes, as noted by the
National Institute of General Medical Sciences. Unsaturated
fats like monounsaturated and polyunsaturated fat should
make up most of your fat intake. Good sources include most
plant oils, nuts, nut butters, fish, olives and avocados.
Carbohydrates
Carbohydrates provide glucose to the body's cells and
muscles, which provide fuel for organ functioning and daily
activity. They are commonly divided into two groups: simple
carbohydrates, which are quickly digested, and complex
carbohydrates, which take longer for the body to process. For
optimal health benefit, limit your intake of simple
carbohydrates found in sugary products like pastries, candy
and soda, and choose nutrient-rich sources like fruit, whole
grain bread and whole wheat pasta and rice.
Protein
Protein plays a crucial role in cell growth and repair,
which is why it is especially important during periods of rapid
growth, like childhood, adolescence and pregnancy. Protein is
composed of amino acids, nine of which cannot be produced
by the body and must be obtained from food sources. These
are known as essential amino acids. Animal foods like dairy
and meat, as well as soy products, contain all of the essential
amino acids and are often referred to as complete protein
foods.
Vitamins
Vitamins are commonly divided into two groups: water-
soluble and fat-soluble. Water-soluble vitamins include all of
the B vitamins and vitamin C. They dissolve in water, which
means that they are eliminated in urine and need to be
replaced from dietary sources. Fat-soluble vitamins A, D, E
and K are stored in the liver and fatty tissues. Vitamins play a
variety of important roles in human health, including bone
strength and formation, good eyesight, energy production and
wound healing.
Minerals
Minerals are inorganic ions that are also classified in two
groups. Macrominerals include calcium, potassium, sodium,
chloride, magnesium, phosphorus and sulfur. These minerals
are needed in larger amounts than other trace minerals, like
selenium, zinc, copper, manganese, iron, cobalt, iodine and
fluoride. As noted by the National Institutes of Health, food
sources are the best way to obtain minerals in the diet, but
your doctor might recommend a supplement if you are unable
to obtain optimal amounts from diet alone.
B). EATING PRACTICES
1. Let your body catch up to your brain
2. Know your body’s personal hunger signals
3. Develop healthy eating environments
4. Understand your motivations
5. Connect more deeply with your food
6. Attend to your plate
PART 2
MOVEMENTS
 the act or process of moving
EXERCISE
 bodily or mental exertion, especially for the sake of
training or improvement of health:
 of movements. Exercises that fall under this group are Pall of
presses, Russian twist and wood chops.
IMPORTANCE/BENEFITS OF MOVEMENT/EXERCISE
GAIT
 boosts your immune system
After breaking down the seven fundamental movements,
 fights many chronic diseases
balanced exercise routines can be built by creating a plan that
 increase strength, flexibility, and endurance of daily life. entails all of the motions at least once a week. Since these
 Improves sleep patterns movements target all of the muscle groups, after reading this
 Releases hormones that make you feel good you will be equipped with the basic puzzle pieces to be
FUNDAMENTAL OF HUMAN MOVEMENTS creative and explore different ways of putting together a plan
for yourself.
PULL
First, we have the pulling motion which consists of
pulling a weight toward your body or your body towards your MAJOR MUSCLE GROUPS OF THE BODY
hands. This can be a vertical or horizontal pull, such as a pull  Abdominals
up or barbell row, respectively. The main muscles being  Biceps
worked in these set of movements are the mid and upper
 Deltoid
back, biceps, forearms and rear shoulders.
 Erector Spinae
PUSH  Gastrocnemius & Soleus
The second motion is pushing, which is the opposite of  Gluteus Maximus
the pull. This movement involves pushing a weight away from  Hamstrings
your body or your body away from an object. This group is  Latissiumus Dorsi & Rhomboids
also divided into a vertical and horizontal component as well.  Obliques
Exercises in this group include push ups and dumbbell  Pectoralis
shoulder presses. The muscles targeted are the chest, triceps  Quadriceps
and front shoulders.  Trapezius
 Triceps
SQUAT
Next, we have the squat—considered to be the most
complex movement the human body is capable of. Variations
BASIC ANATOMICAL MOVEMENTS
of the squat include goblet squats, sumo squats, front squats
and much more. The squat targets the glutes, core, 1. standing straight
quadriceps and to a slight degree, the hamstring muscles. 2. legs together straight forwards
3. toes painting straight forwards
LUNGE 4. arms by the side
Another lower body movement is the lunge, which 5. palm facing forwards
involves your body in a less stable position of one foot further
forward than the other. Since your body is at a disadvantaged
stance, this movement set demands greater flexibility, stability
and balance. Some exercises in this section are step ups,
side lunges and Bulgarian split squats (despite its name, it
is still considered a lunge). The lunge hits the glutes,
quadriceps, core and hamstrings like in squats; however, it
stimulates all three of the glute muscles to a greater degree
because of the split stance.

HINGE
Fifth on the list is the hip hinge exercises, which are
executed by kicking your butt back and leaning your torso
forward while maintain a neutral spine—like when picking up
something off the floor. The most crucial exercises in this
group are deadlifts, with varying forms such as sumo
deadlifts, Romanian deadlifts, kettlebell deadlifts, etc. These
exercises build the posterior chain, which comprises of the
hamstrings, glutes and lower back.

ROTATION
The sixth movement, rotation, is unique from the other
six movements because of the plane that it works in. The
other exercises involve moving forward and backward or side
to side, yet rotation involves twisting at the core. This motion
is underrated despite being essential for success in sports.
Rotation is seen while throwing a ball, kicking a ball, changing
directions while running and many other actions. The core
(specifically the obliques) are the main contributor to this set