INSTRUCTIONAL MATERIALS

FOR
PHED 10012
PHYSICAL EDUCATION I (PHYSICAL
FITNESS)

COMPILED BY:

ALEXANDER O. MIRANO
Part-Faculty Member

Lesson 1
PHYSICAL EDUCATION: An introduction
Overview:

Physical education is an integral part of education which is concerned with the development of
your total well-being so that you may participate satisfactorily in work and in play wherever you may be
during your lifetime. Physical education 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.

Physical education, also known as Phys Ed., PE and in some Commonwealth countries as
physical training or PT, is a class that pupils are required to take at school. It is taken during primary
and secondary education and encourages psychomotor learning in a play or movement exploration
setting to promote health.

Physical education is an integral part of young people's education in senior cycle. As a result of
their learning in physical education, young people can increase their enjoyment, confidence and
competence in a range of physical activities. They can learn about health-related fitness and to take
responsibility for being physically active now and in the future. Overall, they can develop positive
attitudes to physical activity and its importance in a healthy and fulfilling lifestyle.

Learners can experience success in different ways in physical education. For some, the pursuit
of excellence and the achievement of sporting goals will be the focus. For some, organising, leading
and facilitating others to be physically active will be the measure of success. For others, including
regular physical activity as part of a healthy lifestyle will represent a successful outcome.

In this course, students can learn about the importance of being physically active as part of a
healthy lifestyle. Learners cycle are at an important stage in their lives where they make their own
decisions on whether or how they will include physical activity as part of their lifestyle.

As a subject in colleges and universities. Physical education requires substantial budget

allocation often times higher than other areas in the curriculum. It is a fact that essential facilities
include a gymnasium, outdoor courts, and playing fields.

Objectives:
 1. Define Physical Education and Physical Fitness

2. Give the objectives of Physical Education

3. Enumerate Components of Physical Fitness

4. Discuss the Components of Physical Fitness

5. Perform Physical Fitness test

Course Materials:

What is Physical Education?

The term refers to an important segment of general education which aims to contribute to the
total development of the learner through participation in selected vigorous activities. It provides
opportunities to acquire lifelong skills that are essential to his physical, mental, emotional, and social
development.

Objectives of Physical Education:

The goal of physical education is to assist learners to develop and maintain healthy lifestyle that
can be achieved through acquisition of knowledge, desirable habits and attitudes, game, dance skills,
and wholesome interpersonal relationships.

The objectives of physical education program are focused on the four aspects of development
namely:

1. Physical Development Objective.

Physical fitness, which is the capacity of the body to engage in work and play without undue
fatigue, is the foremost aim of physical education. This is achieved through regular exercise and
participation in varied vigorous activities.
2. Mental development Objectives :
Focus is on the acquisition of knowledge and understanding, ability to analyse body movement
skills, evaluate game situations and make important decisions. Objective deals with the
accumulation a body knowledge and the ability to think and to interpret this knowledge.
3. Social Development Objectives:
A learner seldom get into vigorous physical activity by himself. He plays, dances, or exercises
with people. In the process, he learns to respect others, and practices fair play, sportsmanship,
 teamwork, and develops leadership. He earns the game of life-the application of the golden
rule.

4. Emotional Development Objectives :

Participating in varied physical activities enables one to acquire pleasant attitudes, desirable
habits, appreciations and values. Positive traits such as courage, self-confidence, self-
discipline, appreciation for beautiful performances, as well as self-expression are developed
and become part of an individual’s way of life.

What is Physical Fitness?

It is a condition when an individual has the capacity to do everyday tasks without feeling of
exhaustion. If ever he experiences fatigue, he can easily recover and can indulge further in any chosen
activity after a rest period. You are considered physically fit if you can do your daily activities with vigor.

The components of Physical Fitness:

HEALTH-RELATED AND SKILL-RELATED FITNESS IN SPORTS/PHYSICAL ACTIVITY

Health-related physical fitness are the aerobic capacity, muscular strength, muscular
endurance, flexibility, and body composition of an individual.
Skill-related physical fitness is sometimes called sports fitness or motor fitness. The skill-
related physical fitness is called as such because people who possess them find it easy to
achieve high levels of performance in motor skills.
Activity No. 1

Sport Participation

Have you participated in any sports? If yes, list the sports and describe your participation.

List of Sports Participated Describe Your Participation in the Sports

Activity No. 2

I. Name one Filipino athlete who excelled in the following sports. Paste his/her picture and fill
in the blanks.
A. Boxing

Paste picture Name: _________________________________

here Birthdate:__________ Birthplace: _______________
Occupation/Career before joining the sport:
_________________________
Accomplishment in sporting career, and then after:
_______________________________________________
_______________________________________________
_______________________________________________
_______________________________________________
_______________________________________________

B. Basketball

Paste picture Name: _________________________________

here Birthdate:__________ Birthplace: _______________
Occupation/Career before joining the sport:
_________________________
Accomplishment in sporting career, and then after:
_______________________________________________
_______________________________________________
_______________________________________________
 _______________________________________________
_______________________________________________

C. Laron g Lahi

Paste picture Name: _________________________________

here Birthdate:__________ Birthplace: _______________
Occupation/Career before joining the sport:
_________________________
Accomplishment in sporting career, and then after:
_______________________________________________
_______________________________________________
_______________________________________________
_______________________________________________
_______________________________________________
Source: Health Optimizing Physical Education by Pineda, M., et al. (page 7)

Activity No. 3

How did school sport affect you?

A. Physically and Mentally

B. Socially and Emotionally

THE PHYSICAL FITNESS BATTERY TEST:

Test 1. Standing long jump

Test 2 .Curl-ups
Test 3 .50 Meter Sprint
Test 4.Pull-ups (Boys)
Test 5 .Flexed Arm hang (girl)
Test 6 .Shuttle Run
Test 7.Sit and Reach
Test 8 .three – minute Step Test
 PHYSICAL FITNESS TEST

Name :______________ Pretest date:____________

Sex:______ Age:_____ Posttest Date:____________

Test Item Component Pretest Posttest Remarks/Initial

Measured
Test 1. Standing Leg strength and
long jump power

Test 2 Curl-ups Strength and

endurance of
abdominal
muscles
Test 3 50 Meter Speed
Sprint

Test 4 Pull-ups Strength and

(Boys) endurance of
arms and
shoulder
Test 5 Flexed Strength and
Arm hang (girls) endurance of
arms and shoul
Test 6 Shuttle Agility and
Run Coordination

Test 7 Sit and Flexibility of lower

Reach back and
hamstring
Test 8 Three – Cardio-respiratory
minute Step Test endurance

THE EXERCISE PROGRAM

Understanding the parts of the body responsible for a variety of movements contributes to
effective performance.
The parts of the body: Head, Chest, Upper extremities (arm), Abdomen, and Lower extremities (legs)

Basic Positions and possible Movements

a. ARMS POSITIONS MOVEMENTS

Basic Arms positions
- Raise
- Bend and stretch
- Swing and sway
- Thrust
b. BODY POSITIONS WHILE STANDING,SITTING,KNEELING AND LYING DOWN
- Straddle or feet apart
- Lungeing position
- Long sitting position
- Straddle long-sitting position
- Elbow-support- position
- Kneel sitting position
- On-all fours position
- Reversed on all fours position
- Supine lying positins
- Prone lying positions

Try possible movements while lying down. Can you raise or lower your head? How about your chest?
Abdomen, arms or legs? Hold some positions for several seconds. How do you feel?

PARTS OF AN EXERCISE PROGRAM

A person who exercise regularly and correctly can get the full benefits of every activity. There
are three stages in an exercise program, namely:

1. Warm-up
2. Main Activity or Work-out
3. Cool Down

The Warm-up

The warm –up is the first step in the routine. The purpose is to stretch the muscles of the body,
thus avoiding possible muscle injury.It also heats up the body,giving a slight increase in the heart
rate(pulse)in prepararion for the vigorous working phase.Warm –up exercises take about five to ten
minutes depending on the person and the activity he is to indulge in.

1. Head tilts and Rolls (Head bending sideward,forward,and slightly backward ,Head rolling
halfway clockwise and counterclockwise)
2. Shoulder lifts and Circles (R and L Shoulders lift, both shoulders lift)
3. Side Stretches and Trimmers
4. Hamstring Stretches
5. Pedalling
6. Jogging
7. Prancing

The work –out

The main activity in the exercise program is the work-out. Suggested activities may be done or
a combination of the following done twice or three times a week on alternate days (M-W-F or T-TH-
S) for about 30 minutes to one hour per session.

1. Brisk walking
2. Rope jumping
3. Swimming
4. Badminton
5. Aerobics

The Cool- down activity is usually made up of walking and slow stretches that bring the pulse
rate gradually back to normal.Stopping the work out abruptly is not advisable. The following
cool-down exercises may be done:

1. Breathing exercises
2. Walking with handshakes or fingers bent and stretched
3. Slow stretches

AEROBICS FOR CARDIO-RESPIRATORY ENDURANCE

Concepts of Aerobics – The term refers to exercises or activities done regularly for a prolong period
and which demand large amount of oxygen. The exercises are rhythmic and sustained.While moving
vigorously,the heart muscle gets stronger as the stroke volume of blood with the oxygen from the lungs
is increased and is distributed to all parts of the body. At the same time, the body gets rid of waste
gases that go back the lungs and exhaled. Circulation is enhanced as the blood vessels expand for the
easy passage of pumped blood.

Activities such as walking,jogging,running,rope jumping,swimming, bicycling, and dancing are

considered aerobics in nature if they are done continuously for a period of approximately 30-45
minutes(except rope jumping) at least three times a week on alternate

The formost objective of the aerobic exercises is for cardio-respiratory endurance. The excellent
performance of the heart and lungs is an indication of physical fitness. Kenneth Cooper (1982),
consideredthe “Father of Aerobics”, gives the following benefits derived from the participation in
aerobic programs:

1. Promotes strong and healthy bones

2. Helps control life’s physical and emotional stresses
3. Improves intellectual capacity and increases one’s productivity
4. Aids in natural way of losing weight and keeping it off
5. Provides significant protection from the heart
6. Promote better and more effective sleep.

MONITORING HEART RATE

1. Resting Heart Rate – This is the number of pulse beats at rest. The best time to take the RHR
upon walking in the morning. The average RHR is 75 beats for boys and 80 beats for girls per
minute.
2. Working Heart Rate (WHR) or Exercising Heart Rate or Target Heart Rate (THR) - This is the
60-80 percent of your heart’s maximum capacity (after deducting age) while exercising. An
ordinary college freshman should approximately have a WHR of 130-160 pulse beats per
minute.
This is gradually attained in the workout phase and sustained by steady exercises for about 20
minutes.
3. Recovery Rate (RR)-This is the number pulse beats taken five to ten minutes after a workout or
after walking and stretching in the actual cool-down.The heartbeats should go back to normal or
slightly above the resting heart rate.
Cooper recommends pulse-taking at the using the fore-finger and middle finger.

Suggested Aerobic Exercises

1. Walking/Jogging
2. Rope Jumping
3. Swimming
4. Badminton
5. Aerobic Dancing and Other Exercises Conducted with Music