Course Title PE 1 (Movement Enhancement)

Course Description This course provides training in different movement patterns and core engagement in conjunction with the principles of healthy
eating and physically active life. Students will be able to adapt and transfer the movement competency in different context (i.e use
of training equipment)

Credits 2 Units
Contact Hours/ Week 2 hours
Pre-Requisite None
COURSE OUTCOMES At the end of this semester the students will able to:
(CO) a. Demonstrates competency in motor skills and movement patterns needed to perform a variety of physical activities
b. Participate in moderate to vigorous physical activities in accordance with national and global recommendations for optimal
health for the self and others.
c. Applies knowledge of concepts, principles, strategies and tactics related to movement and performance.
d. Recognizes the value of physical activity for health, enjoyment, challenge, self-expression and/or social interaction
e. Chart their calorie intake to determine the kind physical activity they should to engage in.
Course Outline
Week Topics
1 Course Orientation
 Institutional Learning Outcome
 Course Outcome
 Grading System
 Subject Requirements
 Course Outline
 Class Policies

Answering of PAR-Q

Week 2 Fitness Assessment Test

 One-Mile Endurance Walk
 Push-up Test
 Sit and Reach Flexibility Test
 Standing Long Jump
 BMI Computation
Week 3 Phases of Exercises

Movement Patterns
1. Gait / Combination
 Walking
 Jogging
 Running/Sprinting
2. Squat
 Goblet Squat
 Knee Squat
 Air Squat

Week 4 3. Lunge
 Forward Lunge
 Side Lunge
 Reverse Lunge
4. Bend
 Plie Inside Bend
 Knee-Back Bend
 Prone Knee Bend
 Supine Figure 4
5. Push
 Basic Push Ups
 Diamond Push up
 Spiderman Push-up
Week 5 6. Pull
 Pull Ups
 Superman W Pull
 Pilates Leg pull up

7. Twist
 Forward Lunge with a twist
  Seated Twist (Turkish Sit)
 Seated Russian Twist
 Spine Twist

Week 6
Week 7 Muscle Strength Exercises
1. Core engagement
 Sit ups
 Bent-Knee Sit ups
 Plank
 Side Plank
 Medicine Ball-Pike up
 Medicine Bal Woodchopper
Week 8 2. Legs and Hips
 Air Squats
 Burpees
 Mountain Climber
 Cross Over Step –up
 Power Squats

Week 9 3. Chest Exercises

 Swiss Ball Dumbbell Incline Press
 Perfect Push Up
 Decline Push Up
 Bench Press

Week 10 4. Shoulder Exercises

 Dumbbell power clean
 Alternate Shoulder Press
 Lateral Raise
 Front Raise
 Standing Barbell Press

Week 11 5. Arm Exercises

  Band Curls
 Assisted Dips
 Barbell Curls
 Bench Dips
 Vertical Dips
Week 12
Week 15-16 Flexibility Exercises Yoga (Basic) * Downward Facing Dog
 Mountain Pose
 Plank, Triangle, Tree
 Warrior 1,
 Warrior 2
 Seated Forward Bend
 Bridge Pose
 Child’s Pose

Week 17 Workout Plan

 Beginners
 Upper Body Workout
 Lower Body Workout

Week 16 Fitness Day

Week 17 Post Physical Fitness Test

Week 18

Required Reading Books

Foy, Sean, (2014), The Power of 10-minute Interval Training, The Burst Workout, Workman
Publishing, New Year

Liebman, Hollis Lance, (2014), Exercise in Action, Strength Training , Thunder Bay Press, San Diego
CaliforniaUngar, Alycea, (2008) 15 Minute Everyday Pilates, Dorling Kindesley Limited,
 Penguin Random House, Great Britain

Suggested Readings
McGe, Kristin , (2018), The 10 Most Important Yoga Poses for Beginners
https://www.doyouyoga.com/the-10-most-important-yoga-poses-
for-beginners-25270/

Perry, Mark, (2017), the 7 Primal Movement Patterns for Full Body Movementhttps://www.builtlean.com/2013/04/24/primal-
movement-patterns/

Teaching Styles in Physical Education, http://www.supportrealteachers.org/teaching-styles-in-physical-education.html

Course Requirements PE Uniform

Yoga Mat

Grading System
Assessment Method Weights
(Demonstration: 75%)
Daily Performance 40%
Periodical Examinations 30%
Reflections, Assignments, Meal 15%
Summary, Work Out Plan
Attendance 15%
Total 100%

POLICIES AND Prayer. Each class begins and ends with a prayer.
GUIDELINES IN THE Greeting. Students greet the teacher “Good morning, Sir/Ma’am/Sister. Praised be Jesus and Mary!” before the beginning of
CLASSROOM the class.
Attire: Wear your physical education uniform and bring extra t-shirt. Girls with long hair will come to class with their hair tied in a
 pig tail manner.
Attendance. Only for valid reasons can students be excused from class.
Identification Card. A validated student identification card must always be worn by all students.
Promptness. Students are expected to come to class on time. More than 15 minutes is considered absent
Participation. As much as possible, students are to participate in class discussions and activities.
Intellectual Integrity. Cheating is strictly prohibited. Any form of dishonesty shall be dealt with accordingly. Honesty is the best
policy.
Use of Cellular phones. All cellular phones are put in silent mode inside the classroom. Texting and answering calls are to be
done at designated areas in the campus.
Energy Conservation. Lights and fans are put off by the one nearest the switch after every class.
Submission of Requirements. Haste makes waste. Class requirements are to be submitted on time.
Courtesy. Respect for others is practiced at all times and in all places.

Consultation

Sample Learning Plan

Week Student Learning Outcome Topics Teaching / Learning Assessment Task

Activities
Week Demonstrate understanding on the Institutional Learning Lecture Discussion One page commitment to become the best P.E
1 policies and guidelines of the Outcome Teacher
school and the subject by writing Course Outcome Brain Storming (Rubrics)
one page commitment. Grading System
Subject Requirements
Express expectations for Physical Course Outline
education class. Class Policies Setting Expectations

PAR-Q Test to raise awareness of Completed PAR-Q

their current physical condition. Answering the PAQR
Week Identity the fitness assessment Fitness Assessment Test Answering of the Fitness Card
2 tests  One-Mile Endurance assessment form
Walk Self Assessment
Perform all the fitness assessment  Push-up Test
 test  Sit and Reach Filing up health card
Flexibility Test
 Standing Long Jump
Determine current fitness level Reciprocal Approach Pre-Physical Fitness Test Results
using the results of the fitness tests.
Individual BMI Category
BMI Computation BMI Computation
Compute the their body mass index
Week Identify the different phases of Phases of Exercises Direct Instruction Performance
3 exercise
Movement Patterns Execution
8. Gait / Combination
Observe safety precautions in the  Walking Movement Exploration
execution of bending and running  Jogging
 Running/Sprinting
Execute properly squat and gait 9. Squat Check list
movements  Goblet Squat
 Knee Squat
 Air Squat
Determine one’s calories through Summarizing calorie Meal Summary
summary of meal intakes intake.

Week 4 Identify safety points in performing 10. Lunge Direct Instruction Performance
thebend lunge, and push  Forward Lunge
 Side Lunge Reciprocal Approach
 Reverse Lunge
11. Bend
Demonstrate properly, bend lunge,  Plie Inside Bend Practice Worksheet
and push  Knee-Back Bend
 Prone Knee Bend
 Supine Figure 4
Show willingness to accept physical 12. Push
challenge
 Basic Push Ups
 Diamond Push up
 Spiderman Push-up
Week 5 Define twist and pull movements 13. Pull Demonstration Performance
 Pull Ups
 Superman W Pull
 Pilates Leg pull up Peer Feedback

Combine safe sequence of 14. Twist

movements of pulling and twisting  Forward Lunge with Practice Movement Exploration
a twist
 Seated Twist
(Turkish Sit)
 Seated Russian
Twist
 Spine Twist

Week 6 EXAMINATION WEEK

Week 7 Point out benefits of a strong core Muscle Strength Exercises Peer Feedback Meal Summary
muscles. 6. Core engagement
 Sit ups
 Bent-Knee Sit ups
Observe safety precaution  Plank Practice Performance task on Core Exercises
 Side Plank
 Medicine Ball-Pike
Execute core engagement up Movement Exploration
exercises  Medicine Bal Execution
Woodchopper
Week 8 Discuss the benefits a strong leg 7. Legs and Hips Divergent Discovery Performance
and hips  Air Squats
 Burpees Practice Self Assessment
Observe safety precautions  Mountain Climber
 Cross Over Step –
Execute properly legs and hips up Execution Check list of performance
exercise  Power Squats
Appreciate the importance of strong
 legs and hips

Week 9 Identify exercises for the chest 8. Chest Exercises Convergent Discovery Performance
muscles.  Swiss Ball
Dumbbell Incline Practice
Press
Create variety of chest exercise  Perfect Push Up Execution Movement Exploration
 Decline Push Up
 Bench Press

Week Recognize muscles in the shoulder 9. Shoulder Exercises Direct Instruction Performance (Rubrics)
10 girdle.  Dumbbell power
clean
 Alternate Shoulder
Demonstrate shoulder exercises Press Execution Movement Exploration
accurately  Lateral Raise
 Front Raise
 Standing Barbell
Press

Week Explain the mechanics of arm 10. Arm Exercises JigSaw Learning Meal Summary
11 exercises  Band Curls Performance
 Assisted Dips Execution Movement Exploration
Complete the arm exercise routine  Barbell Curls
 Bench Dips
 Vertical Dips
Week EXAMINATION WEEK
12
Week Identify basic yoga poses Flexibility Exercises (Yoga Direct Instruction Performance
15-16 (Basic)
 Downward Facing Demonstration
Execute correct transition of Dog
movements in yoga with proper  Mountain Pose Self-Feedback Checklist
 breathing Plank, 
Triangle,
Tree
 Warrior 1, Execution
To show appreciation of correct  Warrior 2
transition of movements in yoga  Seated Forward
Bend
 Bridge Pose
 Child’s Pose
Week Explain components of a workout Workout Plan Lecture
17 plan.  Beginners
 Upper Body
Workout
Choose appropriate workout plan  Lower Body Teacher Feedback Workout Plan
based on the their level of fitness Workout

Week Demonstrate the importance of Fitness Day Aerobics Marathon Completion form
16 social interaction by helping and
encouraging others.

Week Evaluate their fitness level Post Physical Fitness Test Peer Feedback Post Physical Fitness Test Results
17
Week EXAMINATION
18

Prepared by:

Association of Tertiary Physical Education of Region XI

President: DR. PORFERIA S. PORALAN (UIC)

Vice-President (Private): MRS. NINNIN CORREY (HCDC)
Vice-President (SUC): DR. ARVIN ANDACAO (DOCST)
Secretary: MRS. CRESILDA CALERO (ADDU)
Treasurer: DR. MARIA TERESA ORIG (CJC)
Asst. Treasurer: DR. CHERRY AGUSTIN (SPC)
Auditor: MR. ABELIOSRE BALO (Malayan)
PIO: MR. RENE BABIERA II (UIC)

CLUSTER REPRESENTATIVE:
DAVAO CITY – MR. DJADS BAUTISTA (BC)

DAVAO DEL NORTE – MS. SARAMIE BELLEZA (UM Tagum)

DAVAO DEL SUR – MS. SUNDAE LAPENA (Polytechnic Coll.)

DAVAO OCCIDENTAL – MR. IVAN JUEZAN (SPAMAST)

DAVAO ORIENTAL – DR. ARVIN ANDACAO (DOSCST)

COMVAL – MRS. AIRES INSAO (ACN)