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WMSU Vision and Mission and CSSPE Goals and Objectives

WMSU Vision
By 2040, WMSU is a Smart Research University generating competent professionals and global
citizens engendered by the knowledge from sciences and liberal education, empowering communities,
promoting peace, harmony, and cultural diversity.
WMSU Mission
WMSU commits to create a vibrant atmosphere of learning where science, technology,
innovation, research, the arts and humanities, and community engagement flourish, and produce world-
class professionals committed to sustainable development and peace.
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WMSU Hymn
Western Mindanao State University
Beautiful emblem of the southern seas
Meant to mold the youth for human dignity
The pillar of peace and unity

Firm she stands and stalwart she looks

With its crimson and white in the silv’ry light
As she glides to guide the beaming faces upright
She whispers the tune of the Old Normal School

Hail Oh, Alma Mater dear

The beacon light of a million fold
Praise be to them that nurtured thee
Who fought and died let there laurels be

Shout aloud in triumph we

For God has granted His decree
Born the State University
Long envisioned for eternity
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SPORTS
1. 1987 Constitution, Article XIV: Education, Science and Technology, Arts, Culture and Sports

Section 19.
(1) 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.
(2) All educational institutions shall undertake regular sports activities throughout the country in
cooperation with athletic clubs and other sectors.
2. Republic Act No. 5708: An act providing for the promotion and financing of an integrated
physical education and sports development program for the schools in the Philippines:

SECTION 1. This Act shall be known as "The Schools Physical Education and Sports
Development Act of 1969."

SEC. 2. An integrated physical education and sports development program in all schools In the
Philippines shall be undertaken by the Department of Education in accordance with the following
guiding principles:

1. The goal of physical education is to instill in young citizens a proper appreciation of the
importance of physical development hand in hand with the mental development in
individual and social activities;
2. The sports and other activities in a physical education program should provide
opportunities for the athletic development of children and youth who have the
competitive spirit as well as grace, coordination, stamina and strength;
3. A well-rounded physical education program must be addressed to physical growth, social
training, and personal discipline for all pupils and students, as well as superior athletic
achievement for those who are psychologically inclined and physically gifted; and
4. An integrated program for sports development in the schools requires effective
organizational planning and administration with provisions for adequate training facilities
and sustained stable financing.
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What is Physical Education?
Physical Education is "education through the physical". It aims to develop students’ physical
competence and knowledge of movement and safety, and their ability to use these to perform in a wide
range of activities associated with the development of an active and healthy lifestyle. It also develops
students’ confidence and generic skills, especially those of collaboration, communication, creativity,
critical thinking and aesthetic appreciation. These, together with the nurturing of positive values and
attitudes in PE, provide a good foundation for students’ lifelong and life-wide learning.
 "Physical education is the study, practice, and appreciation of the art and science of human
movement" (Harrison, Blakemore, and Buck). While movement is both innate and essential to an
individual's growth and development, it is the role of physical education to provide instructional activities
that not only promote skill development and proficiency, but also enhance an individual's overall health.
Physical education not only fulfills a unique role in education, but is also an integral part of the schooling
process.
Understanding the Importance of Physical Education
Physical education is beneficial for both the bodies and minds of students. By being more active,
students will also benefit by being able to better avoid injury, they will have more confidence, and they
can see improved mental health. It's important to educate students on the benefits of playground and in-
school physical activity and instruct them on issues related to the human body and other health-related
issues to give them a better understanding of how their body works.
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HEALTH RELATED COMPONENTS
1. FLEXIBILITY

Flexibility describes the range of movement possible at various joints. It is probably the
most frequently overlooked component of fitness. If you want to be as good as you can, you must
work on flexibility as regular as you work on muscular strength and endurance or cardiovascular
efficiency. Because flexibility is specific to each joint, no single test can provide complete
information about the flexibility of all major joints of your body. However, there are several tests
that will give you an indication of flexibility in joints most likely needing attention. These tests
include the sit and reach test, the shoulder stretch test and the v-sit test.
“The lack of regular movement through a joint’s full range of motion results in a decrease
in flexibility, and sedentary living is the greatest contributor to the loss of flexibility with aging.”
2. CARDIOVASCULAR ENDURANCE

Cardiovascular fitness relates to the ability of the heart, blood, blood vessels and the
respiratory system to supply oxygen and necessary fuel to the muscles during physical activity. The
best type of physical activity for improving cardiovascular fitness is aerobic activities. Aerobic
activities are those which force the body to use a large amount of oxygen for a sustained period of
time. Sustained means that the physical activity should be done for a period of 15 to 30 minutes to
get the aerobic benefits. Examples of aerobic activities are jogging cycling, swimming, rope
jumping, and aerobic dance.

Certain sports like basketball and soccer also provide the workout needed to achieve an
aerobic training effect. Aerobic activities provide a safeguard for your physical and mental health.
Cardiovascular fitness can be measured in a number of ways. The most accurate measurement is a
stress test performed on a stationary bicycle or treadmill. The most common test is the one mile run
for time.

“Cardiovascular fitness is the most important aspect of physical fitness because of its potential
to reduce risks of developing chronic diseases.”
 3. MUSCULAR STRENGTH

Muscular strength is the ability of a muscle group to apply a maximal force against a
resistance one time.

4. MUSCULAR ENDURANCE

Muscular endurance is the ability to repeat muscle movement for a long period of time.

Today, more than ever before, women want to have well toned muscles. An important fact to
remember though is that young women cannot develop the large muscles for the simple reason that
they do not have enough of the necessary hormone testosterone. Young men on the other hand have
high levels of testosterone, enabling them to greatly increase their muscle size. Regardless of your
gender, improving your muscle development will improve your overall fitness. The partial sit-up
test can be used to measure abdominal strength. Push-ups, pull-ups and the flexed arm hang are
used to measure muscular strength and endurance of the upper body.

5. BODY COMPOSITION

Body composition is the ratio of fat to muscles, bone, and other tissues that compose your
body. A certain amount of body fat is necessary for good health. Extremely high or low amounts
of fat can cause health problems. Most young adults desire a low percentage of body fat.
However, your health may suffer if your percentage of body fat is too low or high. Looking good
and feeling good depend a great deal on making sure you have the correct amount if body fat.

Body composition can be correctly evaluated in several ways. Although underwater weighing
is the most accurate, it is also the most expensive means to measure body fat. Body composition
is most commonly assessed by a device called a skinfold caliper. However, there are also several
body composition measurement devices on the market which can give you a general
measurement. Another common measurement of body composition widely used today is the body
mass index (BMI). The body mass index provides an indication of the appropriateness of your
weight relative to your height. One important note to the BMI though is that it does not indicate
the presence of fat.
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SKILL RELATED FITNESS COMPONENT
Skill-related fitness is broken down into six different components; agility, speed, power, balance,
coordination, reaction time. These skill-related components are movements that are necessary for an
individual to successfully demonstrate a variety of motor skills and movement patterns.
If you want to develop your level of fitness beyond the basic requirements for health, adjust your
workout program to include exercises designed to improve the skill-related components of fitness.
1. POWER
Power combines speed and strength. In essence, it's how fast you can generate a maximal
force. In sports, "power athletes" are those who exert brute strength in short, all-out efforts, such
as Olympic weightlifters, football players, and gymnasts. Athletes in other sports, like basketball,
volleyball, and tennis, can also benefit from developing greater power. Jumping to get a rebound
 requires leg power, while forcefully spiking volleyball requires a combination of upper- and
lower-body power.
2. AGILITY
Agility is the ability to move quickly and to easily change direction. Basketball players,
for instance, are incredibly agile. They have to move in every direction, jumping, sliding,
twisting, and backpedaling in quick response to the movement of the ball and other players. Their
bodies have to be trained to respond and change course at the drop of a hat.

3. BALANCE
Balance itself refers to your ability to adjust your body position to remain upright. It
deals with proprioception, or knowing where your body is in space, and being able to make
adjustments to your position as your center of gravity changes during movement. There are few
sports where balance doesn't play an important role, and there are lots of activities where balance
is required for enhanced performance and safety.

4. REACTION TIME
Reaction time refers to how quickly you can respond to an external stimulus. Think about
a tennis match for a moment: The best competitors react almost instantaneously when the ball
comes off their opponent's racquet, sprinting toward the location where they expect the ball to
bounce.
Reaction time hinges heavily on your mind-body connection. Your eyes see a stimulus,
your mind interprets the stimulus, and your body reacts in accordance with that interpretation.
Much of this mind-body reaction relates to knowledge of the sport or activity in question. A
professional tennis player can almost instantly interpret and predict the movement of a ball. This
knowledge enables them to react more quickly (and accurately) to the stimulus.

5. COORDINATION
Coordination is the body’s ability to perform smooth and efficient movements. Good
coordination requires the athlete to combine multiple movements into a single movement that is
fluid and achieves the intended goal. This is contrary to what many people first think of, which is
hand-eye coordination which refers to the relationship between eye movements and hand
movements, so that our hands make an intended movement in response to our eye movement,
usually tracking a ball or something similar.

Coordination also includes hand-eye coordination and foot-eye coordination. This type of
coordination relates to the movement of the hands or feet in response to eye movement, as it
tracks moving objects or people. Someone with good hand-eye coordination is going to be more
successful at throwing, catching, and hitting. This enables them to be more successful in sports
such as netball, basketball, tennis, cricket, baseball, NFL, AFL, hockey, rugby codes and much
more. Good foot-eye coordination will mean better success in kicking, controlling, and stopping
objects with your feet.

6. SPEED
Speed is the rate at which something moves. Speed relates to power, as you have already
learnt, and relates to the force and the mass of the object the force has acted upon. Speed is the
distance an object travels in a set period of time and is usually measured in m/s or km/h.
Speed relates to movement efficiency and performance because there are many sport in
which the speed at which someone is moving is advantageous. This includes all racing sports,
such as: sprinting, swimming, triathlons, marathons and much more. For these sports the faster
 the athlete can move, the better they will perform. In relation to efficiency, high speed will
frequently require high energy consumption and result in fatigue. Furthermore, if an athlete has
higher speed, it does not mean they have a higher speed without fatigue. marathon runners, often
don’t have the best speeds when it is tested, but can maintain higher speeds for longer periods of
time when compared to sprinters.
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1. Anatomical Position:
The anatomical position is the standard reference point for describing body structures and movements. It's
like a starting point for our anatomical vocabulary. Here's what it looks like:
 Standing erect: The body is upright, with the head facing forward.
 Arms at sides: The arms are hanging straight down, with the palms facing forward.
 Feet slightly apart: The feet are a comfortable distance apart, with the toes pointing forward.
2. Directional Terms:
Directional terms help us describe the location of body parts relative to each other. Here are some key
terms:
 Superior: Towards the head (e.g., the head is superior to the chest).
 Inferior: Towards the feet (e.g., the feet are inferior to the head).
 Anterior: Towards the front of the body (e.g., the chest is anterior to the spine).
 Posterior: Towards the back of the body (e.g., the spine is posterior to the chest).
 Medial: Towards the midline of the body (e.g., the nose is medial to the ears).
 Lateral: Away from the midline of the body (e.g., the ears are lateral to the nose).
 Proximal: Closer to the point of attachment of a limb (e.g., the elbow is proximal to the wrist).
 Distal: Further from the point of attachment of a limb (e.g., the wrist is distal to the elbow).
3. Anatomical Planes:
Anatomical planes are imaginary slices through the body that help us visualize its structure. The three
primary planes are:
 Sagittal Plane: Divides the body into left and right halves.
 Frontal Plane: Divides the body into anterior (front) and posterior (back) sections.
 Transverse Plane: Divides the body into superior (upper) and inferior (lower) sections.
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Movements during a baseball pitcher throws a fastball -Shoulder abduction, Elbow extension, Wrist
flexion
The most important movement to achieve a high jump for a dancer performing a grand jeté (a large leap is
Hip extension.
Eccentric contraction of the pectoralis major is primarily responsible for lowering the weight back down
to the chest if weightlifter performs a bench press
When a gymnast performs a back handspring, hip flexion, shoulder extension, and ankle plantarflexion is
observed
When a swimmer performs a freestyle stroke elbow extension is the MOST important for propelling the
body forward
when a basketball player jumps to block a shot knee extension is MOST likely to occur as the player
lands
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Phases of Exercise: A Comprehensive Guide to a Well-Rounded Workout
Exercise is a crucial component of a healthy lifestyle, but it's not just about jumping into a
strenuous activity. To maximize the benefits and minimize the risk of injury, it's important to understand
the different phases of exercise. These phases work together to prepare your body for activity, enhance
performance, and ensure a safe and effective recovery.
The Four Key Phases of Exercise:

1. Warm-Up Phase:
o Purpose: To gradually increase your heart rate, blood flow, and muscle temperature,
preparing your body for the demands of the workout.
o Activities: Light aerobic exercises like walking, jogging, or cycling, followed by
dynamic stretches that mimic the movements of your upcoming workout.
o Duration: 5-10 minutes, but can vary depending on the intensity of your workout.
o Benefits: Reduces the risk of injury, improves performance, and enhances flexibility.
2. Stretching Phase:
o Purpose: To improve flexibility, range of motion, and muscle recovery.
o Activities: Static stretches, holding each stretch for 10-30 seconds, focusing on major
muscle groups.
o Duration: 5-10 minutes, can be incorporated into the warm-up or cool-down.
o Benefits: Reduces muscle stiffness, improves posture, and enhances overall movement
quality.
3. Conditioning Phase:
o Purpose: The main part of your workout, where you engage in activities that target your
fitness goals, such as building strength, endurance, or flexibility.
o Activities: Cardiovascular exercises (running, cycling, swimming), strength training
(weightlifting, bodyweight exercises), or sport-specific drills.
o Duration: 30 minutes or more, depending on your goals and fitness level.
 o Benefits: Improves cardiovascular health, builds muscle mass, increases endurance, and
burns calories.
o

4. Cool-Down Phase:
o Purpose: To gradually slow down your heart rate, reduce muscle soreness, and promote
recovery.
o Activities: Light aerobic exercises like walking, gentle stretches, or yoga.
o Duration: 5-10 minutes.
o Benefits: Reduces muscle stiffness and soreness, improves blood circulation, and helps
your body return to a resting state.
Bonus: Rest and Recovery:
 Importance: Rest and recovery are crucial for muscle repair, energy replenishment, and overall
health.
 Types:
o Immediate Recovery: Low-intensity exercises and stretching during the cool-down
phase.
o Long-Term Recovery: Planned rest days or weeks incorporated into your training
program.
 Benefits: Improves performance, reduces risk of injury, and promotes overall well-being.
Key Takeaways:
 Structure is Key: A well-structured workout plan that includes all four phases is essential for
maximizing benefits and minimizing risks.
 Prioritize Warm-Up and Cool-Down: Don't underestimate the importance of these phases, as
they play a crucial role in preventing injury and promoting recovery.
 Rest and Recovery are Essential: Allow your body adequate time to rest and recover to
optimize your performance and prevent overtraining.
Further Exploration:
 Personalized Plans: Consult a fitness professional to develop a personalized exercise plan that
meets your individual goals and needs.
 Experiment with Different Activities: Explore various types of exercise to find activities you
enjoy and that effectively target your fitness goals.
 Listen to Your Body: Pay attention to your body's signals and adjust your workout intensity and
duration accordingly.
Remember, exercise is a journey, not a race. Be patient, consistent, and enjoy the process of improving
your health and well-being!
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Prioritize Basic Movements: Don't neglect fundamental exercises like squats, lunges, push-ups, and
pull-ups. These movements build a strong foundation for more advanced exercises and improve overall
functional fitness.
Comprehensive Leg Days: Focus on a balanced approach to lower body strength by incorporating
squats, lunges, and hinge movements (like deadlifts) into your leg workouts.
Multi-Joint Efficiency: Embrace multi-joint exercises like squats, deadlifts, and overhead presses, which
work multiple muscle groups simultaneously, maximizing efficiency and gains.
Set Clear Priorities: Avoid spreading yourself too thin by setting clear fitness goals. Juggling too many
objectives can lead to burnout and lack of progress.
Quality Sleep: Prioritize 7-8 hours of quality sleep each night to optimize recovery, muscle growth, and
overall performance.
Avoid Majoring in the Minors: Don't get bogged down by unnecessary details. Focus on the big picture
and avoid excessive stress over minor aspects of your workout routine.
Unilateral Exercises for Symmetry: Include unilateral exercises (exercises done on one side of the body
at a time) to address strength imbalances and achieve better symmetry between the left and right sides of
the body.
Sustainability Over Optimal Workouts: Choose a workout routine that aligns with your lifestyle.
Sustainability is key for long-term success, even during busy and stressful periods.
Patience and Realistic Expectations: Understand that progress is not always linear. Be patient, practice
self-compassion, and set realistic expectations to foster long-term satisfaction.
Continuous Learning and Avoiding Shortcuts: Stay informed and avoid falling for quick fixes. Follow
the consensus of exercise experts, commit to continuous learning, and prioritize long-term success over
shortcuts.
Consistent Warm-Ups: Opt for efficient warm-ups that increase blood flow and prepare you mentally for
the workout. Avoid spending excessive time on mobility drills or stretching.
Program Hopping Pitfalls: Resist the urge to constantly switch workout programs. Stick to a routine,
progressively overload, and witness the results over time.
Sleep Quality Over Quantity: Focus not only on the duration but also the quality of sleep. Prioritize
deep, restorative sleep for enhanced recovery and performance.
Walking for Recovery: Acknowledge the importance of walking. Aim for 7,000 to 12,000 steps daily to
improve overall health and aid in recovery.
Accepting Progress Peaks and Troughs: Understand that progress is not always linear. Peaks and
troughs are part of the journey. Manage expectations and stay committed to long-term goals.
Setting Clear Goals: Write down your fitness goals to channel your efforts effectively. Clarity in
objectives enhances motivation and helps track progress.
Embrace the Process, Not Just the Outcome: Immerse yourself in the daily process of training rather
than fixating solely on end results. Find joy in the journey for sustained motivation.
Listen to Your Body: Your body is your best teacher. Pay attention to signs and symptoms, and adjust
your training intensity or volume accordingly.
Auto-Regulation for Long-Term Success: Incorporate auto-regulation into your routine. Rest when
needed, adjust intensity based on daily feel, and take planned deloads to optimize long-term performance.
Have Fun and Rotate Exercises: Don't underestimate the importance of enjoyment. Rotate exercises and
equipment to keep workouts fresh and maintain long-term adherence to your fitness routine.
By internalizing these rules, you lay the foundation for a successful and sustainable fitness journey. From
prioritizing basics to embracing patience and continuous learning, these principles will guide you towards
achieving your fitness goals and maintaining a fulfilling and enjoyable lifelong commitment to health and
well-being.
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Movement Competency Screening: A Comprehensive Guide to Assessing Fundamental Movements
The Movement Competency Screening (MCS) is a valuable tool for assessing an individual's ability to
perform fundamental movements, which are essential for daily activities, sports, and overall well-being.
This screening typically includes five key movements:
 Squat: Evaluates lower body strength, stability, and range of motion.
 Lunge and Twist: Assesses balance, coordination, and core control.
 Bend and Pull: Tests flexibility, mobility, and the ability to control movement through the spine.
 Push Up: Measures upper body strength, stability, and core engagement.
 Single Leg Squat: Examines balance, strength, and coordination on one leg.
Why is Movement Competency Screening Important?
The MCS is a valuable tool for several reasons:

 Injury Prevention: Identifying movement limitations and compensations can help prevent
injuries by addressing potential weaknesses and imbalances.
 Performance Enhancement: Improving movement competency can lead to better performance
in sports and other physical activities.
 Functional Fitness: The MCS assesses movements that are essential for daily tasks, making it a
good indicator of overall functional fitness.
 Personalized Training: The results of the MCS can inform the development of personalized
training programs that address specific movement limitations.
How to Conduct the Movement Competency Screening
The MCS is typically conducted by a qualified professional, such as a physical therapist, athletic trainer,
or strength and conditioning coach. The process involves:

1. Warm-Up: A brief warm-up is essential to prepare the body for the screening.
2. Demonstration: The professional will demonstrate each movement correctly.
3. Performance: The individual will perform each movement, while the professional observes for
any compensations or limitations.
4. Scoring: The professional will score each movement based on the presence or absence of
compensations
Interpreting the Results
The results of the MCS can be used to identify areas of strength and weakness. A score of "3" or higher on
each movement typically indicates good movement competency. Lower scores suggest potential areas for
improvement.
Addressing Movement Limitations
If the MCS identifies movement limitations, the professional will develop a personalized plan to address
these areas. This may include:
 Corrective Exercises: Exercises designed to improve specific movement patterns and address
underlying weaknesses.
 Stretching and Mobility Work: Exercises to improve flexibility and range of motion.
 Strength Training: Exercises to build strength and stability in key muscle groups.
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Principles of Training
The principles of training are fundamental guidelines that ensure your exercise program is effective,
safe, and leads to sustainable improvements in your fitness. These principles are not just for athletes or
gym enthusiasts; they apply to anyone seeking to enhance their health and well-being through physical
activity.
This response will delve into the key principles of training, exploring their significance and practical
applications. We will examine the following:
 Overload: The need to challenge your body beyond its current capabilities.
 Progression: Gradually increasing the demands of your training over time.
 Specificity: Tailoring your training to your specific goals and desired outcomes.
 Reversibility: The concept that fitness gains are lost when training is stopped.
 Individualization: Recognizing that each person responds differently to training.
 Recovery: The importance of rest and repair for optimal adaptation.
 Variation: The need to introduce variety into your training to prevent plateaus.