PATHFIT 1
MOVEMENT
COMPETENCY
TRAINING
Learning Guide
PATHFIT 1
Unit I: Introduction to Movement Competency Training
Introduction
Welcome to PathFit 1, a foundational course designed to equip you with
essential knowledge and skills in movement competency a vital component of physical
education that goes beyond sports and fitness routines. This module is your starting
point for understanding how your body moves, why movement matters, and how you
can improve both performance and wellness through purposeful physical activity.
At the heart of this course is the idea that movement is not just exercise it is a
language. A language spoken through muscle control, balance, rhythm, and
coordination. Whether you’re walking, dancing, playing sports, or simply doing daily
tasks, mastering movement improves your quality of life.
In this learning journey in Prelim, we will explore:
Fundamental Movement Skills: Learn the basics of locomotor and non-locomotor
movements and why they are important in everyday life.
Principles of Movement: Understand how your body moves (Body Awareness),
how much energy is used (Effort Awareness), where you move (Space
Awareness), and how you relate to others and the environment (Relationship
Awareness).
Concepts of Holistic Fitness: Discover the four key dimensions mental, physical,
emotional, and spiritual and how each one contributes to your overall well-being.
Philippine Physical Fitness Test (PPFT): Assess and improve your own fitness
level through nationally standardized health and skill-related fitness components.
This module blends theory with interactive activities from action relays to
games and creative assignments designed to make learning dynamic and engaging. By
the end of this course, you'll not only understand movement but move with purpose
toward a healthier, more aware, and more capable version of yourself.
Learning Objective
By the end of this course, you should be able to:
Demonstrate basic movement competencies.
Understand the principles of movement.
Apply holistic fitness concepts in daily life.
Participate in activities that assess and improve personal fitness.
PATHFIT 1
What is Movement?
Movement is a natural expression of life. It encompasses any motion the body
performs—walking, reaching, running, dancing. In PathFit 1, movement is viewed as
essential to functional living and personal expression. Think of movement as the
body's language.
Movement Competency
Movement Competency is the ability to perform basic and complex motor tasks
effectively, efficiently, and safely. It is essential for:
Athletic performance
Injury prevention
Daily physical activity
Fundamental Motor Skills
Movement Competency is the ability to perform basic and complex motor tasks
effectively, efficiently, and safely. It is essential for:
Athletic performance
Injury prevention
Daily physical activity
Locomotor Skills
These involve moving your body from one place to another:
Walking
Running
Jumping
Hopping
Skipping
Non-Locomotor Skills
These involve movement around a fixed base:
Bending
Twisting
Stretching
Swaying
Mastery of these skills is crucial before progressing to sport-specific or complex
movements.
PATHFIT 1
Principles of Movement
Body Awareness
Understanding the movement and positioning of body parts. This includes balance,
posture, and joint control.
Example: In yoga, body awareness helps you know if your back is arched too much.
In basketball, it helps you balance while dribbling.
Effort Awareness
This relates to the how of movement—focusing on energy use, force, and the rhythm
or flow of actions.
Key Elements:
Time: Fast or slow?
Force: Strong or gentle?
Flow: Smooth or jerky?
Example:
A slow, heavy punch in taekwondo is different from a light, fast jab.
Dancers use effort awareness to control the dynamics of their performance.
Space Awareness
Recognizing where the body moves in relation to the environment. It includes
direction, levels (high/low), and pathways.
Includes:
Levels: High (jump), Middle (walk), Low (crawl)
Directions: Forward, backward, sideways, diagonal
Pathways: Straight, curved, zigzag
Personal vs. General Space: Staying within your space vs. moving across others'
Example: In volleyball, space awareness helps avoid collisions and track where the
ball will land.
Relationship Awareness
Understanding how your body interacts with people, objects, or even yourself during
movement.
Types of Relationships:
Person-to-person (partner lifts, team drills)
Person-to-object (throwing a ball, swinging a racket)
Self-reflection (mirror work, body isolation)
Example: In football, a pass requires awareness of teammates and the ball. In dance,
mirroring a partner requires strong relationship awareness.
PATHFIT 1
COMPONENTS OF WELLNESS
M
E
MENTALLY
EMOTIONALLY
PHYSICALLY
SPIRITUALLY
how good do you feel
about yourself
how well you feel
emotionally and
psychologically
how well your body
functions
how you live with a
purpose
P
S
MENTAL HEALTH
Refers to the cognitive ability and skills to improve one’s
quality of life. It is the ability to reason out, analyze,
evaluate, create, and make rational decision.
EMOTIONAL HEALTH
Refers to the ability to accept and cope with one’s own
other’s feelings. Emotions affect almost all aspects of one’s
life including decision-making. Awareness of the signs and
symptoms of emotional problem is very important.
PHYSICAL HEALTH
Refers to how well your body functions. It means you
can carry out everyday tasks without becoming too tired.
It also means you have enough energy to enjoy activities
and to meet emergencies.
SPIRITUAL HEALTH
Refers to one’s faith, beliefs, and values. Being morally and
spiritually healthy is also looking for the meaning and
purpose of life. This means being at peace and in harmony
with yourself, others, and a higher power or bigger reality.
PATHFIT 1
PHYSICAL FITNESS COMPONENTS
HEALTH RELATED FITNESS
The ability of the body to meet the demands of daily physical effort and activity, to have
enough energy reserve for unexpected emergencies and to enjoy the feeling of well being that
regular exercise brings.
HEALTH-RELATED FITNESS HAS 4 COMPONENTS:
1. CARDIORESPIRATORY ENDURANCE
The ability of the heart, lungs, and blood vessels to
supply oxygen to the cells to meet the demands of
prolonged physical activity also referred to as
aerobic exercise
2. MUSCULAR STRENGTH
Refers to the ability of the muscles to sustain an
amount of force while doing heavy or long
activity. Strong muscles developed through
exercise lead to fewer backaches and more
efficient performance of daily activities
3. MUSCULAR FLEXIBILITY
The achievable range of motion at a joint or group
of joints without causing injury.
4. BODY COMPOSITION
The amount of lean body mass and adipose tissue
in the human body.
PATHFIT 1
PHYSICAL FITNESS COMPONENTS
Example:
If you need to lift a heavy object once, you
rely on strength. But if you need to keep
doing a task repeatedly, like carrying
groceries up several flights of stairs, you rely
on endurance.
NOTE:
Endurance is about sustaining effort over time while, Strength is about power in a single effort
SKILL RELATED FITNESS
Fitness in motor skills is essential in activities such as basketball, racquetball, golf, hiking,
soccer, and water skiing. Good skill-related fitness also enhances overall quality of life by
helping people cope more effectively in emergency situations.
HEALTH-RELATED FITNESS HAS 6 COMPONENTS:
1. AGILITY
The ability to change body position and direction
quickly and efficiently. Agility is important in sports
such as basketball, soccer, and racquetball, in which
the participant must change direction rapidly and at
the same time maintain proper body control.
2. BALANCE
The ability to maintain the body in equilibrium.
Balance is vital in activities such as gymnastics,
diving, ice skating, skiing, and even football and
wrestling, in which the athlete attempts to upset the
opponents’ equilibrium
PATHFIT 1
PHYSICAL FITNESS COMPONENTS
3. COORDINATION
Refers to the teaming together of muscles and nerves
in order to accomplish an accurate and well-timed
body movement. This component is important in a
wide variety of motor activities such as golf, baseball,
karate, soccer, and racquetball, in which hand-eye or
foot eye movements, or both, must be integrated.
4. POWER
The ability to produce maximum force in the
shortest time. The two components of power are
speed and force (strength). An effective
combination of these two components allows a
person to produce explosive movements such as
those required in jumping: putting the shot; and
spiking, throwing, and hitting a ball.
5. REACTION TIME
The time required to initiate a response to a given
stimulus. Good reaction time is important for starts in
track and swimming; for quick reactions when playing
tennis at the net; and in sports such as table tennis,
boxing, and karate
6. SPEED
Refers to the ability of the individual to perform a
particular movement while covering a distance at
the shortest possible time. Examples of activities
that require good speed for success are soccer,
basketball, stealing a base in baseball, and sprints in
track.
PATHFIT 1
PHYSICAL FITNESS COMPONENTS
Example:
Think of agility as being like a nimble cat
and speed as being like a fast cheetah:
NOTE:
Agility is about how well you can move and change directions quickly, while Speed is about
how fast you can go in one direction.
ICAL
PHILIPPINE PHYS
FITNESS TEST
Health Related Fitness Components:
CARDIORESPIRATORY
ENDURANCE
3 Minute Step Test
FLEXIBILITY
Sit and Reach
MUSCULAR STRENGTH
Push Up (Boys)
Modified Push Up (Girls)
MUSCULAR ENDURANCE
Plank
Skill Related Fitness Components:
AGILITY
Illinois Run
BALANCE
Stork Stand Test
SPEED
40 meter run
POWER
Standing Long Jump
REACTION TIME
Ruler Drop Test
PATHFIT 1
CATEGORY TABLE
Cardiovascular Endurance: 3 Minute Step Test
Category
Recovery Heart Rate
(beats per minute)
Fitness Level
Excellent
≤ 60
High cardiovascular
fitness
Good
61-75
Above average
cardiovascular fitness
Fair
76-90
Average
cardiovascular fitness
Poor
91-105
Below average
cardiovascular fitness
Very Poor
> 105
Low cardiovascular
fitness
Muscular Flexibility: Sit and Reach Wall Test
Category
Distance Reached (in
centimeters)
Fitness Level
Excellent
≥ 25 cm above toes
High flexibility
Good
15-24 cm above toes
Above average
flexibility
Average
5-14 cm above toes
Average flexibility
Fair
0-4 cm above toes
Below average
flexibility
Poor
≤ 0 cm (toes or less)
Low flexibility
PATHFIT 1
CATEGORY TABLE
Muscular Strength: Push Ups
Catego
ry
Men
Men
Men
Men
(Age
(Age
(Age
(Age
18-29) 30-39) 40-49) 50-59)
Men
(Age
60+)
Wome Wome Wome Wome Wome
n (Age n (Age n (Age n (Age n (Age
18-29) 30-39) 40-49) 50-59) 60+)
Excelle
nt
≥ 50
≥ 40
≥ 35
≥ 30
≥ 20
≥ 30
≥ 25
≥ 20
≥ 15
≥ 10
Good
40-49
30-39
25-34
20-29
15-19
20-29
15-24
10-19
5-14
5-9
Averag
30-39
e
20-29
15-24
10-19
10-14
15-19
10-14
5-9
0-4
0-4
Below
Averag 20-29
e
10-19
5-14
0-9
0-9
10-14
5-9
0-4
0-4
0-4
Poor
≤9
≤4
≤0
≤0
≤9
≤4
≤0
≤0
≤0
≤ 19
Muscular Endurance: Plank
Men
Men
Men
Men
Men
Catego
(Age
(Age
(Age
(Age
(Age
ry
18-29) 30-39) 40-49) 50-59) 60+)
Wome Wome Wome Wome Women
n (Age n (Age n (Age n (Age (Age
18-29) 30-39) 40-49) 50-59) 60+)
Excelle
≥ 3:00 ≥ 2:30 ≥ 2:00 ≥ 1:30 ≥ 1:00 ≥ 2:30 ≥ 2:00 ≥ 1:30 ≥ 1:00 ≥ 0:45
nt
2:002:59
1:452:29
1:301:59
1:001:29
0:450:59
1:452:29
1:301:59
1:001:29
0:450:59
0:300:44
Averag 1:00e
1:59
0:451:44
0:300:44
0:150:29
< 0:15
1:001:44
0:451:29
0:300:44
0:150:29
< 0:15
Below
0:45Averag
0:59
e
0:300:44
0:150:29
< 0:15 < 0:15
0:450:59
0:300:44
0:150:29
< 0:15 < 0:15
Good
Poor
< 0:45 < 0:30 < 0:15 < 0:15 < 0:15 < 0:45 < 0:30 < 0:15 < 0:15 < 0:15
PATHFIT 1
CATEGORY TABLE
Agility: Illinois Run
Men
Men
Men
Men
Men
Catego
(Age
(Age
(Age
(Age
(Age
ry
18-29) 30-39) 40-49) 50-59) 60+)
Wome Wome Wome Wome Wome
n (Age n (Age n (Age n (Age n (Age
18-29) 30-39) 40-49) 50-59) 60+)
≤ 15.0 ≤ 16.0 ≤ 17.0 ≤ 18.0 ≤ 19.0 ≤ 16.0 ≤ 17.0 ≤ 18.0 ≤ 19.0 ≤ 20.0
Excelle
second second second second second second second second second second
nt
s
s
s
s
s
s
s
s
s
s
Good
15.1- 16.1- 17.1- 18.1- 19.1- 16.1- 17.1- 18.1- 19.1- 20.116.0
17.0
18.0
19.0
20.0
17.0
18.0
19.0
20.0
21.0
second second second second second second second second second second
s
s
s
s
s
s
s
s
s
s
16.1- 17.1- 18.1- 19.1- 20.1- 17.1- 18.1- 19.1- 20.1- 21.1Averag 17.0
18.0
19.0
20.0
21.0
18.0
19.0
20.0
21.0
22.0
e
second second second second second second second second second second
s
s
s
s
s
s
s
s
s
s
17.1- 18.1- 19.1- 20.1- 21.1- 18.1- 19.1- 20.1- 21.1- 22.1Below
18.0
19.0
20.0
21.0
22.0
19.0
20.0
21.0
22.0
23.0
Averag
second second second second second second second second second second
e
s
s
s
s
s
s
s
s
s
s
Poor
> 18.0 > 19.0 > 20.0 > 21.0 > 22.0 > 19.0 > 20.0 > 21.0 > 22.0 > 23.0
second second second second second second second second second second
s
s
s
s
s
s
s
s
s
s
PATHFIT 1
CATEGORY TABLE
Balance: Stork Stand
Men
Men
Men
Men
Men
Catego
(Age
(Age
(Age
(Age
(Age
ry
18-29) 30-39) 40-49) 50-59) 60+)
Wome Wome Wome Wome Wome
n (Age n (Age n (Age n (Age n (Age
18-29) 30-39) 40-49) 50-59) 60+)
Excelle ≥ 60
≥ 50
≥ 40
≥ 30
≥ 20
≥ 50
≥ 40
≥ 30
≥ 20
≥ 15
nt
seconds seconds seconds seconds seconds seconds seconds seconds seconds seconds
Good
45-59 40-49 30-39 20-29 15-19 40-49 30-39 20-29 15-19 10-14
seconds seconds seconds seconds seconds seconds seconds seconds seconds seconds
Averag 30-44 25-39 20-29 10-19 5-14
30-39 20-29 10-19 5-14
0-9
e
seconds seconds seconds seconds seconds seconds seconds seconds seconds seconds
Below
15-29 10-24 5-19
0-9
0-4
20-29 10-19 0-9
0-4
0-4
Averag
seconds seconds seconds seconds seconds seconds seconds seconds seconds seconds
e
Poor
< 15
< 10
<5
<0
<0
< 20
< 10
<0
<0
<0
seconds seconds seconds seconds seconds seconds seconds seconds seconds seconds
PATHFIT 1
CATEGORY TABLE
Speed: 40-Meter Run
Catego
ry
Men
(Age
18-29)
Men
(Age
30-39)
Men
(Age
40-49)
Men
(Age
50-59)
Men
(Age
60+)
Women Women Women Women Women
(Age
(Age
(Age
(Age
(Age
18-29) 30-39) 40-49) 50-59) 60+)
Excelle ≤ 4.5
≤ 5.0
≤ 5.5
≤ 6.0
≤ 6.5
≤ 5.0
≤ 5.5
≤ 6.0
≤ 6.5
≤ 7.0
nt
seconds seconds seconds seconds seconds seconds seconds seconds seconds seconds
Good
4.6-5.0 5.1-5.5 5.6-6.0 6.1-6.5 6.6-7.0 5.1-5.5 5.6-6.0 6.1-6.5 6.6-7.0 7.1-7.5
seconds seconds seconds seconds seconds seconds seconds seconds seconds seconds
Averag 5.1-5.5 5.6-6.0 6.1-6.5 6.6-7.0 7.1-7.5 5.6-6.0 6.1-6.5 6.6-7.0 7.1-7.5 7.6-8.0
e
seconds seconds seconds seconds seconds seconds seconds seconds seconds seconds
Below
5.6-6.0 6.1-6.5 6.6-7.0 7.1-7.5 7.6-8.0 6.1-6.5 6.6-7.0 7.1-7.5 7.6-8.0 8.1-8.5
Averag
seconds seconds seconds seconds seconds seconds seconds seconds seconds seconds
e
Poor
> 6.0
> 6.5
> 7.0
> 7.5
> 8.0
> 6.5
> 7.0
> 7.5
> 8.0
> 8.5
seconds seconds seconds seconds seconds seconds seconds seconds seconds seconds
PATHFIT 1
CATEGORY TABLE
Power: Standing Long Jump
Men Men Men Men Men Wome Wome Wome Wome Women
Categ
(Age (Age (Age (Age (Age n (Age n (Age n (Age n (Age (Age
ory
18-29) 30-39) 40-49) 50-59) 60+) 18-29) 30-39) 40-49) 50-59) 60+)
Excell ≥ 250 ≥ 230 ≥ 210 ≥ 190 ≥ 170 ≥ 220 ≥ 200 ≥ 180 ≥ 160
ent
cm
cm
cm
cm
cm
cm
cm
cm
cm
≥ 140
cm
225Good 249
cm
210229
cm
190209
cm
170189
cm
150169
cm
200219
cm
180199
cm
160179
cm
140159
cm
120-139
cm
200224
cm
190209
cm
170189
cm
150169
cm
130149
cm
180199
cm
160179
cm
140159
cm
120139
cm
100-119
cm
Below 175Avera 199
ge
cm
170189
cm
150169
cm
130149
cm
110129
cm
160179
cm
140159
cm
120139
cm
100119
cm
80-99
cm
Avera
ge
Poor
< 175 < 170 < 150 < 130 < 110 < 160 < 140 < 120 < 100
< 80 cm
cm
cm
cm
cm
cm
cm
cm
cm
cm
PATHFIT 1
CATEGORY TABLE
Reaction Time: Ruler Drop Test
Men Men Men Men Men
Categ
(Age (Age (Age (Age (Age
ory
18-29) 30-39) 40-49) 50-59) 60+)
Wome Wome Wome Wome Wome
n (Age n (Age n (Age n (Age n (Age
18-29) 30-39) 40-49) 50-59) 60+)
Excell ≤ 15
ent
cm
≤ 17
cm
Good
≤ 17
cm
≤ 19
cm
≤ 22
cm
≤ 25
cm
≤ 19
cm
≤ 22
cm
≤ 25
cm
≤ 28
cm
16-20 18-22 20-24 23-27 26-30 18-22 20-24 23-27 26-30 29-33
cm
cm
cm
cm
cm
cm
cm
cm
cm
cm
Avera 21-25 23-27 25-29 28-32 31-35 22-26 24-28 27-31 32-36 34-38
ge
cm
cm
cm
cm
cm
cm
cm
cm
cm
cm
Below
26-30 28-32 30-34 33-37 36-40 27-31 29-33 32-36 37-41 39-43
Avera
cm
cm
cm
cm
cm
cm
cm
cm
cm
cm
ge
Poor
> 30
cm
> 32
cm
> 34
cm
> 37
cm
> 40
cm
> 31
cm
> 33
cm
> 36
cm
> 41
cm
> 43
cm
PATHFIT 1
Body Mass Index (BMI) is a measurement
of a person’s weight with respect to his or
her height. It is more of an indicator than a
direct measurement of a person’s total body
fat. BMI, more often than not, correlates
with total body fat. This means that as the
BMI score increases, so does a person’s
total body fat.
BMI CALCULATION
BMI in an individual is calculated by the use
of a mathematical formula. It can also be
estimated using tables in which one can
match height in inches to weight in pounds
to estimate BMI. There are convenient
calculators available on internet sites that
help calculate BMI as well.
BMI FORMULA
BMI CHART
A normal BMI score is
one that falls between
18.5 and 24.9. This
indicates that a person
is within the normal
weight range for his or
her height. A BMI chart
is used to categorize a
person as underweight,
normal, overweight, or
obese.