LEGAL BASIS OF PHYSICAL EDUCATION

The goal of Philippine education is not only to promote individual welfare towards the
end goal of common good. Thus, by helping our students develop harmoniously the
physical, moral and intellectual faculties, we prepare them to participate actively in the life
of society, and in the process, contribute to the promotion of good (de Leon, 2005).

To achieve this end,

 Article XIV of the 1987 Constitution mandates the State to give priority to education,
science and technology, arts, culture and sports.

Specifically,
 Section 19, Article XIV of the 1987 Constitution provides the legal basis for physical
development.
o (a) The State shall promote physical education and encourages sports
programs, league competition and amateur sports, including training for
international competitions to foster self-discipline, teamwork and excellence for
the development of a health and alert citizenry.
o (b) All education institutions shall undertake regular sports activities throughout
the country in cooperation with athletic clubs and other sectors.
General Objectives:
 Define and interpret the meaning of physical education.
 Help the students acquire knowledge and analyze fitness as major goal of physical
education.
 Develop and maintain a desirable level of physical fitness and physical competence
 Accept responsibility for personal fitness leading to an active healthy lifestyle.

DEFINITION OF PHYSICAL EDUCATION

 Physical education is the integral part of the whole educational program designed to
promote the optimum development of the individual physically, socially, emotionally,
and mentally through total body movement in the performance of properly selected
physical activities.
 Furthermore, it is a way of education through physical activities which are selected
and carried on with full regard to value human growth, development and behavior.

o FITNESS – a major goal of Physical Education

 OBJECTIVES OF PHYSICAL EDUCATION

 Physical Development
An individual who engages in sports and recreational activities will develop and
maintain good health, high level of physical fitness and will avoid the risk of various
health problems.
 Social Development
Activities in physical education provide opportunities for the development of
desirable social traits needed for adjustment to social life.
 Emotional Development
The informal nature of physical education offers opportunities for self-expression
and emotional mastery.
 Mental Development
The individual develops his mental expertise as he learns the mechanical principles
underlying movement, knowledge and understanding of rules and strategies of
games and sports, and ways of improving movement in gymnastics and dances.

PHYSICAL FITNESS

 The ability to carry out daily tasks comfortably with ample energy left over to meet
unexpected events and emergencies.
 People, who are physically fit look better, feel better and possess the good health
necessary for a happy and full life. The more physically fit the person is, the greater is his
or her energy reserve throughout the day. It requires a commitment to live a lifestyle that
includes good health habits, good nutrition, avoidance of harmful drugs, and
cigarettes, management of stress, sufficient rest and sleep and regular medical and
dental care.

 Fitness is an individual quality that varies from person to person. It is influenced by age,
sex, hereditary, personal habits, exercise and eating practices. You can’t do anything
about the first 3 factors. However, it is within you power to change and improve the
others when needed.
 COMPONENTS OF PHYSICAL FITNESS

Health-Related Components
 These are the factors that affect the health and well-being of a person.
 It is concerned with fitness training program.

1. Cardio Respiratory Endurance

 The ability of the heart, lungs and vascular system to function efficiently at
moderate to higher intensity over extended period of time.

o To improve your cardio respiratory endurance, join activities that keep

your heart rate elevated at a safe level for sustained length of time
such as walking, swimming or bicycling.
o The activity you choose does not have to be strenuous to improve your
cardio vascular endurance. Start slowly with an activity you enjoy, and
gradually work up to a more intense phase.

Physiological Benefits of Cardiovascular Training:

 decreased resting heart rate

 increase blood volume and red blood cells to transport oxygen throughout
the body
 increased aerobic capacity which allows the body cell to utilize oxygen for
better work efficiency
 prevents and/or reduces the risk of developing coronary heart diseases.

2. Muscular Strength
 The ability of the muscles to exert maximum force.
 When force is repeated over time, it becomes muscular endurance.
 The key to making your muscle stronger is working them against a resistance,
whether that is from weight or gravity.
 If you want to gain muscle strength, try exercise such as lifting weights or
regularly taking the stairs.
 The When you increase your strength, you’re often also increasing the size of
your muscles as well as strengthening your connective tissues.
 This can help avoid injuries and, of course, make you stronger and healthier.
3. Muscular Endurance
 The ability of the muscle to continue to perform without fatigue.
 It is also the ability of a muscle or group of muscles to sustain repeated
contractions against a resistance for an extended period of time.
 To improve your muscle endurance, try cardio vascular activities such as
walking, jogging, bicycling or dancing

Categories of Strength Training

1. Static Strength Training
 Involves muscles that do not change in length during contraction.

1a. Isometric Training – exercise that provides maximum contraction of

muscle however, there is no observed movement or change in length of
the muscle or angle of a join. Individual who do not have time to go to
fitness centers or engage in a regular fitness routine may perform
isometric exercise to maintain muscular strength.

2. Dynamic Strength Training

 Involves muscles that change in length during contraction.

2a. Isotonic Contraction – is a type of contraction that involves alternate

shortening and lengthening of muscle. The muscles contract against a
resistance while the load remains constant. It generally produce strength
gains throughout the full range of movement.

Two basic approaches used to develop

muscular strength through isotonic exercise:
 callisthenic exercise
o form of organized exercise consisting of a variety of simple movements
performed without weights or equipment that are intended to increase
body strength and flexibility using the weight of one’s own body for
resistance.
 use of free weights

2b. Isokinetic Contraction – is similar to isotonic contraction but the muscle are
exposed to fixed machines with varying degrees of resistance. Through the
range of movement, resistance is equal to the force applied. Compared to free
weights the use of Cyber machines are often endorsed by fitness trainers since
they reduce the risk of muscle joint injury.
 TYPES of EXERCISE
1. Toning Muscle – where muscles contract against a resistant object with
movement such as weight lifting.
2. Increasing Strength – where body gains strength without building bulk.
3. Stretching – help increase flexibility and joint mobility.

4. Flexibility
 The ability of the muscles to move joints, which are to perform a wide range
of motions without strain or injury.
 To improve flexibility, try activities that lengthen the muscles such as
swimming, or a basic stretching program.

Fitness benefits of Flexibility Exercises:

 Increased range of muscles joint movement
 reduced muscle stiffness and increased body relaxation
 improved blood circulation in specific body segment
 reduced incidence of injury during a major sport event
 reduced risk of cardiovascular problems in exercise

5. Body Composition
 Refers to the relative amount of muscle, fat, bone and other vital parts of the
body.
 A person’s total body weight may not change overtime. Body composition is
important to consider in maintaining health and manage weight.

Body Types:
1. Endomorph
o Characterized by having round and curvaceous body, high body fat.
o People with this body type find it hard to lose weight.
2. Mesomorph
o Characterized by having large bones.
o The built is usually thick around the middle.
3. Ectomorph
o Characterized by having a lean and slender body.
o Looks thin and have a low body fat level.
 Factors about body composition in relation to sports performance:
 Excess body fats does not contribute to force production especially in sports
requiring speed. It decreases acceleration.
 Oxygen requirement is increased with any increment in body weight.
 Over fat athletes are disadvantaged in endurance exercises since they have
low heat tolerance. Fat insulates heat in the body resulting to greater increase in
body temperature. The quality and quantity of skill performance deteriorates as
premature fatigue sets in.

Skill-Related Components
 These are the factors which are often the focus of sports training program

1. Speed
 Ability to make successive movements of the same kind or to cover a distance
at a short time of period.
2. Power
 The ability to release maximum force / perform one explosive muscular effort in
a short period of time. It is the combination of speed and strength.
3. Balance
 Ability to maintain equilibrium in relation to changes in body position. In other
words, this is the ability to remain stable even when moving.
4. Agility
 Ability of the muscle / body to change direction swiftly, easily and under control
in the quickest possible time.
5. Coordination
 Harmonious working relationship between the skeletal muscles and nerves in
one aspect of movement.