PHYSICAL EDUCATION 1

Week 1

Learning Outcomes At the end of the lesson, the students will be able to;
 Identify exercises and activities to determine or improve ones Health-
related fitness and Skill-related fitness
 perform activities related to determining Health-related Fitness and Skill-
related Fitness, and;
 display interest in every activity that promotes Physical Fitness.

Core Values/  Determination

Biblical Principles “Don’t give up when things become difficult”. We all know that we are
different from one another when it comes to multi intelligences, maybe
some of us are Logically Smart but not Bodily-Kinesthetic Smart , and
some are Bodily-Kinesthetic Smart but not Logically Smart, that is why
we must have the determination to get out of our comfort zone and
learn new skills and knowledge. In this course, challenge yourself not
because you just want to get passing grades but to acquire new skills and
knowledge that you will apply in you daily living, considering how these
can Physically and Mentally benefit us.
Resources  https://www.edb.gov.hk/en/curriculum-development/kla/physical-
education/index.html
 https://us.humankinetics.com/blogs/excerpt/what-is-physical-fitness
 https://www.healthstatus.com/health_blog/wellness/the-importance-
of-physical-fitness/

Introduction

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. These, together with the
nurturing of positive values and attitudes in PE, provide a good foundation for students’ lifelong and life-
wide learning.

What is Physical Fitness?

This refers to the ability of our body systems to work efficiently for us to stay healthy and perform
activities of daily living with the least effort possible and without getting tired too quickly.

Why is it Important to Be Physically Fit?

People, who are physically fit are able to maintain their most optimum weight, and are not prone to
cardiac and other health problems, in relaxed state of mind, and can easily cope up with stress.
Health-related Fitness Components

1. Cardio respiratory endurance

- This is the ability of the circulatory system to supply oxygen to working muscles during exercise.

Examples of cardiorespiratory fitness activities include:

 Walking
 Swimming
 Cycling
 Running

2. Muscular strength
- This refers to the maximum amount of force a muscle can produce in a single contraction.

Example of muscular strength exercises include:

 Bench Press
 Bent Over Row
 Deadlift
 Squat
 Lunge
 Bicep Curl
 Tricep Dip
 Push Up

3. Muscular endurance
-This refers to the ability of a muscle to continue contractions for an extended period of time without
fatigue.

Examples of muscular endurance exercises include:

 Push-up (max. repetitions)

 Sit-up (max. repetitions)
 Pull-up (max. repetitions)
 Plank Hold (max. time)
 Walking Lunges (max. time)

4. Flexibility
-This refers to the ability to move a body part through a full range of motion at a joint.

Examples of flexibility exercises include:

 Static Stretches (holding a stretch in one position for a duration of time)

 Dynamic Stretches (quickly moving muscles and joints through a full range of motion)
5. Body composition and body fat percentage
- This refers to the ratio of body fat to lean body mass The computation of the Body Mass Index (BMI)
will determine your Body composition.

https://www.pinoyathletics.info/%E5%A6%82%E4%BD%95%E8%AE%A1%E7%AE%97bmi%E7%9A
%84%E7%BB%88%E6%9E%81%E6%8C%87%E5%8D%97-simplified-chinese/

https://bmicalculator.mes.fm/body-mass-index

Skill-related Fitness Components

1. Agility- This is the ability of the body to change direction quickly and effectively while under control.

Example activity that exercises agility:

 Shuttle Run
 Illinois Agility Test

2. Balance-This is the ability to maintain an upright posture while in a stationary position or while
moving.

Example activity that exercises balance:

 One leg stand (max. time)

 Stork stand

3. Power-This is the ability to do strength work at an explosive pace (it is defined as the amount of work
performed per unit of time.)

Example activity that exercises power:

 Standing Long Jump

4. Speed- This is the ability to move quickly from one point to another.

Example activity that exercises speed:

 20m sprint
5. Coordination- This is the integration of hand and/or foot movements with the input of the senses.
(i.e. what we see, hear, and feel.)

Example activity that exercises coordination:

 Juggling
 Dribbling

6. Reaction Time- This is the amount of time takes to react to a stimulus. (i.e. starting gun, moving
object, movement of an opponent.)

Example activity that exercises reaction time:

 Ruler drop test

Related Learning:

 https://www.youtube.com/watch?v=eCJovVdQgVw&ab_channel=AshleyAnjewierden
 https://www.youtube.com/watch?v=bPCubKS1qhc&ab_channel=JasonEnglish