PHYSICAL EDUCATION – is "education through the
It builds self-esteem – students who are active in
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.
Objectives of Physical Education that Justify Its
Existence
To develop the individual:
1. Physically – participate in activities that develop
and maintain good health and high levels of physical
fitness.
2. Socially – cooperation, friendliness, good
leadership, followership, good sportsmanship,
honesty in group competition and respect for the
rights of others
3. Mentally – idea, technique, strategies, intellectual to
memorize and to understand
4. Emotionally – pleasant attitude, values,
appreciation, discipline, courage, determination, self-
confidence and desirable habits
7 Reasons Why Physical Education is Important
in School (Mr. Wood’s ~ Mohawk 6)
1. Good Health – the value of physical fitness can
never be overstated. It is only in physical educational
classrooms that students learn the value of taking
care of themselves through proper grooming,
healthy eating, and regular exercise.
2. It is a preventive measure against disease –
many doctors today agree that obesity is a serious
health risk. Without any form of diet management
and control with the numerous processed food
students intake every day compounded by a
sedentary lifestyle
3. It is a program for muscle strength and fitness –
physical education develops the students’ motor
skills and hand-eye coordination. It also develops
the upper body muscles through activities like doing
pushups as well as the lower body muscles through
stationary jumping jacks, 3-minute running, and
jumping exercises. Programs usually have core
training exercises as well, like doing abdominal
crunches.
4. It promotes academic learning – physical health
allows students to function even better in
classrooms. A good cardiovascular system
developed from regular exercise promotes excellent
blood and oxygen circulation. This means more
nutrients circulate throughout the body which
includes the brain. This circulation produces longer
attention span during classes, allowing longer
concentration and absorption.
5.
physical activities like basketball, volleyball, martial
arts, and running just to name a few are more
confident with themselves according to most social
school studies. It is probably because of the self-
discipline and dedication to excel in a sport that
brings out the best in students.
6. It develops cooperation, teamwork, and
sportsmanship skill – most physical education
programs are holistic. The program allows students
to interact together to a common goal and that is to
win and excel physically. It brings out the
competitive sides of students working bot body and
mind but also promotes sportsmanship.
7. It promotes a physically active lifestyle – the
purpose of physical education is to instill in students,
at an early age, the value of self-preservation and
choosing a lifestyle that is good for both the mind
and the body.
Five (5) Aspects of Individual
1. Physical – the basic knowledge of anatomy and
physiology would help individuals to appreciate
physical activities and engage therein. It will also
help individuals to develop their skeletomuscular and
cardiovascular endurance and strength to sustain
their daily life activities without having fatigue.
2. Mental – our nervous system is divided into two:
(1) the central nervous system and (2) the peripheral
nervous system. These systems play a very
important role in our movements as well as in
making right decisions. Physical activities help us
condition and develop our mind to become more
active and alert.
3. Social – to have a lot of friends and
acquaintances is something that you can be proud
of. One way of gaining a lot of friends is to know
their temper and how to deal with it. There are four
temperaments: (1) Sanguine, (2) Choleric, (3)
Melancholic, and (4) Phlegmatic. Physical Education
helps us expose ourselves to different kinds of
people. Knowing and applying these things in our
lives would broaden the horizons of our social life.
We can say that we possess a good self-esteem
within us.
4. Emotional – the heart is the most sensitive part
of our body. The Bible mentioned in Jeremiah 17:9,
“The heart is deceitful above all things, and
desperately wicked: Who can know it?” Our emotion
makes us feel happy and sad, good and bad. It
depends on our choices. Physical Education helps
us to become more mature individuals through
various physical activities by mingling and playing
with other people.
5. Spiritual – the spiritual aspect of an individual is
the most important part to develop. The Bible
mentioned in Matthew 6:33, “But seek ye first the
kingdom of God and his righteousness; and all these
things shall be added unto you,” and in Proverbs
9:10, “The fear of the Lord is the beginning of
wisdom…” Physical education through sports
 activities develop spirituality by asking and seeking
help from God before competitions. Players humbly
seek the help of God to perform well and to win the
game. They even ask the help of others to pray for
their success. But the ultimate secret of success,
whether you win or lose, it to accept every situation
and to consider the will of God in your life.
Benefits of being knowledgeable in Physical Education
Being knowledgeable with proper understanding of
Physical Education activities will help you to become a
more flexible and versatile individual. You will
experience a healthier and happier life—a life that is free
from stress, burnout, insecurities, and boredom. You will
look young, feel young, and feel good at all times.
TYPES OF STRETCHING
 
Dynamic stretching - is typically done before you start
your workout, and involves active movements that help
you get your muscles warmed up and ready for exercise.
Static stretching - is done at the end of your workout,
and involves stretches that you hold in place for a period
of time, without movement. This allows your muscles to
loosen up, while increasing flexibility and range of
motion.
LESSON 2: Body Mass Index and Physical Fitness
Testing Activities
Fitness is a condition in which an individual has
sufficient energy to avoid fatigue and enjoy life. Physical
fitness is divided into four health and six skill-related
components. Skill- or performance-related fitness
involves skills that will enhance one’s performance in
athletic or sports events. Health-related fitness involves
skills that enable one to become and stay physically
healthy.
Physical Fitness Test – a standardized test prepared
by the former Bureau of Physical Education and School
Sports (BPESS). It gives you information about the
status of your overall physical fitness.
Two types of Physical Fitness test
1. Pre-Test – this test is done at the beginning of the
school year which includes fitness tests to determine
your fitness status.
2. Post-Test – this test is done during the last month of
the school year.
The results of both tests serve as the bass for providing
continuous activities or trainings in order to maintain
one’s fitness.
BODY MASS INDEX
The body mass index (BMI) is a measure that uses your
height and weight to work out if your weight is healthy.
The BMI calculation divides an adult's weight in
kilograms by their height in meters squared.
BMI is an indicator of the amount of body fat for most
people. It is used as a screening tool to identify whether
an adult is at a healthy weight. Find your BMI and what it
means with our handy BMI Calculator. A separate BMI
Percentile Calculator should be used for children and
teens that take a child’s age and gender into
consideration.
Excess weight increases the heart's work. It also raises
blood pressure and blood cholesterol and triglyceride
levels and lowers HDL (good) cholesterol levels. It can
make diabetes more likely to develop, too. Lifestyle
changes that help you maintain a 3-5% weight loss are
likely to result in clinically meaningful improvements in
blood glucose, triglycerides, and risk of developing type
2 diabetes. Greater weight loss can even help reduce
BP and improve blood cholesterol.
Your body is made up of water, fat, protein,
carbohydrate and various vitamins and minerals. If you
have too much fat — especially if a lot of it is at your
waist — you're at higher risk for such health problems as
high blood pressure, high blood cholesterol and
diabetes. That increases your risk for heart diseases and
stroke. Obesity is now recognized as a major,
independent risk factor for heart disease. If you're
overweight or obese, you can reduce your risk for heart
disease by successfully losing weight and keeping it off.
HEALTH RELATED PHYSICAL FITNESS
There are 5 components of health related physical
fitness, these are:
1. Cardiovascular Endurance – is the ability to
exercise the entire body for long periods of time. It
requires a strong heart, healthy lungs, and clear
blood vessels to supply the body with oxygen
Activities to improve fitness in this area include
running, swimming and aerobic dance. A person
must do the activity continuously for a minimum of
20 minutes within their target heart rate zone.
Endurance/cardiovascular activity should be a
minimum of 3 days per week. Every other day is
preferable. The mile or the pacer will measure
fitness testing in this area.
2. Muscular Strength – is the amount of force you can
put forth with your muscles. It is often measured by
how much weight you can lift. People with strength
DOs DON’Ts
1) Start off moderately. 1) Over-exercise.
2) Warm up and cool 2) Push (too hard) on an
down. injury.
3) Consult with a trainer. 3) Lose concentration.
4) Find a workout 4) Dehydrate yourself.
partner.
5) Watch what you eat.
6) Have fun!
 have fewer problems with backaches and can carry
out their daily tasks efficiently.
3. Muscular Endurance – is the ability to use the
muscles, which are attached to the bones, many
times without getting tired. People with good
muscular endurance are likely to have better
posture, have fewer back problems, and be better
able to resist fatigue than people who lack muscular
endurance.
4. Flexibility – is the ability to use your joints fully. You
are flexible when the muscles are long enough and
the joints are free enough to allow movement.
People with good flexibility have fewer sore and
injured muscles.
5. Body Composition – is the percentage of body
weight that is fat compared to other body tissue,
such as bone and muscle. People who have a high
percentage of fat are more likely to be ill and have a
higher death rate than lean people. Exercise and
eating the right foods in the proper amounts can
improve body composition.
SKILL RELATED PHYSICAL FITNESS
There are six components skill related physical fitness
such as:
1. Agility – is the ability to change and control the
direction and position of the body while maintaining
a constant, rapid motion.
2. Balance – is the ability to control or stabilize the
body when a person is standing still or moving.
3. Coordination – is the ability to use the senses
together with body parts during movement.
4. Speed – is the ability to move your body or parts of
your body swiftly. Many sports rely on speed to gain
advantage over your opponents.
5. Power – is the ability to move the body parts swiftly
while applying the maximum force of the muscles.
Power is a combination of both speed and muscular
strength.
6. Reaction Time – is the ability to reach or respond
quickly to what you hear, see, or feel.
F.I.T.T. PRINCIPLE
Understanding the F.I.T.T. principle helps you create a
workout plan that will be more effective in reaching your
fitness goals. F.I.T.T. stands
for frequency, intensity, time, and type of exercise.
1. Frequency – how often you will exercise. Your
frequency often depends on a variety of factors
including the type of workout you're doing, how hard
you're working, your fitness level, and your exercise
goals.
Factors to consider with Frequency:
Cardiovascular Conditioning
Your current fitness level
2. Intensity – how hard you work during exercise. How
you can change the intensity depends on the type of
workout you're doing
Ways to determine Intensity:
Target Heart Rate Monitoring
Talk Test
.
3. Time – how long you exercise during each session.
There isn't one set rule for how long you should
exercise, and it will typically depend on your fitness
level and the type of workout you're doing.
A workout that is too brief may result in limited
progress.
A workout that is too long will increase your risk of
injuries.
4. Type – the last part of the F.I.T.T. principle and an
easy one to manipulate to avoid overuse injuries or
weight loss plateaus.
What you enjoy doing
How much time you have
Can you afford the activity?
Workout Plan Components
A repetition, or rep, is the most basic component of a
resistance-training program.
If you do ten push-ups, one right after the other, you
have done one set of ten reps.
To determine your training load, you must first
determine your one-rep maximum (1RM).
Reasons for testing 1RM:
Determining training load
Identify strengths/weaknesses
Helps keep track of your progress
Skeletal muscles work together to produce two
complementary, or opposing, actions: contraction
and extension.
LESSON 3: Aerobic Exercise
Q: How much Aerobic Exercise should you do?
When considering the guidelines for aerobic exercise,
keep the FITT principles in mind (Frequency, Intensity,
Time and Type).
Frequency: Number of aerobic exercise sessions per
week
Aim for a minimum of three days per week with no
more than two days off between sessions. Gradually
work your way up to five or six days per week.
Frequency is especially important when it comes to
weight loss since more cardio sessions will help you
burn more calories. Give yourself at least one to two
days off from aerobic exercise each week.
Intensity: How hard you should exercise during each
session
 Aerobic exercise should take place at a "moderate"
intensity level (not too easy, not too hard). This
intensity is ideal for the general health benefits that
come with exercise, and for weight loss. Exercise
intensity is most often measured using heart rate.
The recommended heart rate range is 60 85 percent
of your maximum heart rate. This range is called the
target heart rate (THR) zone.
Time: How long each exercise session should last
Aim for a minimum of 20 minutes per session.
Gradually work up to about 60 minutes over time.
The further you go over 20 minutes, the more
calories you’ll burn and the more endurance you will
build. Of course, you might not start an exercise
program with a lot of endurance, but you'll slowly
build up. Time can be cumulative. You don't have to
do 60 minutes all at once. You can do several 10-
minute mini-workouts each day and add them up for
pretty much the same benefits.
Type: What counts as aerobic exercise?
Any activity can count as cardio/aerobic exercise as
long as it meets the three requirements above
(frequency of three to five days a week, moderate
intensity, and lasts at least 20 minutes per session).
It’s important to not confuse "activity" with "exercise."
Not everything you do that’s activity is the same
thing. Bowling, fishing, playing darts, and similar
"activities" aren’t necessarily cardio just because
you’re up and moving.
HISTORY OF AEROBIC EXERCISE
In the 1960’s, Dr. Kenneth
Cooper, a physiologist
searched for an effective
and easy way of keeping
healthy. His hard work
resulted in the various
ways of flexing muscles
and burning calories to
maintain body fitness. He
named his findings
AEROBICS.
Since he was an employee of the Air Force, Dr.
Cooper’s discovery was initially meant to keep the
astronauts in good shape. However, in 1968 Cooper
broke the secret when he wrote a book titled, ‘Aerobics’
detailing his simple methods of exercising. Some of the
aerobic exercises he mentioned in the book included
cycling, swimming, walking, running and others. These
exercises increase the oxygen consumption in the body
that intensifies muscle activity and in the process burn
calories producing sweat. After the book’s publication
Cooper put it out for sale and it was an instant non-
fiction best seller reaching a million sales. The release of
the book was during the technology revolution that had
led to increased redundancy amongst Americans. It was
that time of cable technology when Americans spent
most of their free on couches in front of the screen and
when video games were enjoying their first touch. With
over relaxation, there was prevalent weight increase
amongst the American community and many of them
were caught in unhealthy conditions The timely
publication of Cooper’s book saw many people taking on
daily aerobic exercises at home to regain their health.
Aerobics evolved as a commercial commodity.
Exercising programs were broadcast on television for the
convenience of homes. And professional trainers
emerged as early as 1978. The number of Americans
alone practicing aerobics reached 2 million but shot to
22million after a period of ten years.
The following two decades saw the introduction of
aerobic sports. In 1983, sport aerobics was introduced
by Howard and Karen Schwartz. They came up with
Sport Fitness International (SFI). From local competition
this later oversaw the first world championships at San
Diego in March 1990. 15 countries attended. The
content of Cooper’s book continued its effect beyond
American boundaries.
LESSON 8: Zumba
ZUMBA
Zumba is a fitness program that combines Latin and
international music with dance moves. Zumba routines
incorporate interval training — alternating fast and slow
rhythms — to help improve cardiovascular fitness.
Zumba is an aerobic activity that can count toward the
amount of aerobic activity recommended for healthiest
adults by the Department of Health and Human
Services.
The guidelines recommend at least 150 minutes of
moderate aerobic activity or 75 minutes of vigorous
aerobic activity a week, or a combination of moderate
and vigorous activity. But even small amounts of
physical activity are helpful. Being active for short
periods of time throughout the day can add up to provide
health benefits.
Aerobic exercise can reduce health risks, help maintain
a healthy weight, strengthen your heart and boost your
mood. If you enjoy Zumba, you're also more likely to do
it regularly and experience its benefits as an aerobic
exercise.
HISTORY OF ZUMBA
Although Zumba was first introduced in the United
States in Miami in 1999, the Latin-inspired dance class
originated in Colombia more than a decade earlier.
Zumba, dubbed a "dance party" rather than a workout,
grew from an improvised dance class in a Colombian
aerobics studio in the '80s to a widespread exercise
phenomenon.
 Latin Influence
Although the fitness program of Zumba started
in the late 1980s, Zumba has roots in Latin dances
such as the merengue, salsa, cumbia and samba
that date back in some cases to the 17th and 18th
centuries. Flamenco, for example, originated in
Spain in the 18th century. Cumbia, which originated
in Colombia as an infusion of Latin and African
influence, established a presence in the early 19th
century. The interplay of these Latin rhythm and
dance styles come together to define Zumba.
 The First Class
Alberto "Beto" Perez initiated
the Latin dance class now known as
Zumba in an aerobics class in Cali,
Colombia in 1986. Perez arrived to
teach class one day without his
traditional aerobics music, so he substituted Latin
music he had with him at the time. The improvised
class was a hit with his students. Perez, along with
Alberto Perlman and Alberto Aghion, trademarked
the Zumba name in 2001, two years after Perez
introduced his Latin-inspired fitness class in the
United States.
with a good weight training program, you’ll get that
chiseled physique for sure.
3. Meet new Friends – there are, what you call, Zumba
addicts. They are one reason why joining a Zumba
class is fun. Some even go as far as taking out-of-
town trips or having lunch or dinner together with the
whole group. You gain a whole family, or another
circle of friends.
4. Always be in a good mood – we all know that
exercise releases the happy hormones called
Endorphins. While you exercise, your brain and
nervous system release these mood-boosting
hormones that can either free you from stress, or fill
you with so much happy energy that even a stressful
day at work might not be enough to spoil your
cheery disposition.
5. Better Coordination – Zumba is the way to go if you
lack coordination. The steps are usually easy to
follow and are taught repeatedly that you wouldn’t
have a hard time keeping up. If you have to left feet,
fret no more. Zumba Dance will be your guiding
force. Zumba does wonders to your body especially
if you do it regularly. This energetic, fun, and calorie-
burning workout, is your best bet if you’re not the
type who would lift weights over and over again.

 Zumba's Growth
Zumba established a foothold in the U.S. fitness
industry after the considerable success of
infomercials launched in 2002. By 2007, Zumba had
spread to six continents and established credibility
with such fitness organizations as the American
Council on Exercise, the Aerobics Fitness
Association of America and the IDEA Health and
Fitness Association. The original Zumba class
included the stylings of El Gran Combo and Las
Chicas del Can, and the sound and feel of Zumba
remains grounded in Latin music and dance.

BENEFITS OF ZUMBA FOR FITNESS

Zumba is probably the most popular dance workout to

date. You’d find group sessions morning and afternoon
at the CCP complex, Quezon Memorial Circle, or
anywhere else in the NCR (or even the whole Country).
Companies even hire Zumba Dance teachers to teach
their employees at the end of a work day.

1. Weight Loss – the number of calories you burn in

one session can make you stop asking why you
should join a Zumba Dance class. An hour’s session
of dancing can burn up to 500 calories depending on
your weight. An intense Zumba session, for one,
burns around 500 – 550 calories per hour.
2. Toned Physique – you move so much during a
session. So much that you sweat buckets, and that’s
what makes you can burn so much calories. Your
body fat percentage drops so your cuts show up.
Zumba Strong adds some resistance training in one
session. This will eventually lead to a more toned
body and, of course, if you pair your dance workouts