PHYSICAL EDUCATION WELLNESS

 an important segment of general education which aims to contribute to the total development
of the learner through participation in selected vigorous activities.
 Provides opportunities to acquire lifelong skills that are essential to his physical, mental,
social, and emotional development.
MOVEMENT COMPETENCY
 Facilitates participation and allows individuals to derive pleasure and satisfaction from
physical activities.
LEGAL BASIES OF PHYSICAL EDUCATION
 Article 1 of the International Charter of Physical Education and Sports, UNESCO, Paris,
1978 and Recommendation 1, Interdisciplinary Regional Meeting of Experts on Physical
Education, UNESCO, Brisbane Australia, 1982.
States that:
“THE PRACTICE OF PHYSICAL EDUCATION AND SPORTS IS A
FUNDAMENTAL RIGHT FOR ALL, AND THIS RIGHT SHOULD NOT BE
TREATED AS DIFFERENT IN PRINICPLE FROM THE RIGHT TO ADEQUATE
FOOD, SHELTER AND MEDICAL CARE.”
 Article XIV, section 19, 1987 Constitution of the Republic of the Philippines
States that:
“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.”
FITNESS
 state of “being” rather than of “doing”
 Total fitness covers nutritional, spiritual, medical, emotional mental, social and physical
well-being.
 It is all about being able to live and cope well with the demands of the environment.
 specifically refers to physical
 health, and is the ability to complete a physical task, or the lack of a physical ailment.
 refers to the balance of a spectrum of health-related elements in one’s life.
 Wellness wheels represent six (6) dimensions
 Intellectual
 Emotional
 Physical
 Occupational
 Environmental
 Spiritual
 Social and financial
CONCEPTS OF PHYSICAL FITNESS
1. A person should possess enough strength, power, endurance, flexibility, agility, coordination,
balance, and speed to do efficiently and effectively the routine duties and maximum tasks that
the day may bring;
2. He should be free from diseases and removable handicap disorders;
3. He should possess a study physique which means a well-developed body with power
proportions of bones, muscles, and fat tissue.
PHYSICAL FITNESS
 is the ability of the body to perform one’s daily task efficiently and effectively without undue
fatigue and has extra reserve energy to meet unforeseen emergencies.
 The capacity of an individual to function in every way at one’s owns best without undue
fatigue and still having reserved energy in times of emergency.
 It is a physical condition where an individual has the capacity to everyday task without a
feeling of exhaustion and still has enough energy to perform extra activity of his own choice
 A measure of the body's ability to function efficiently and effectively in work and leisure
activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations.
 Is a state of health and well-being and, more specifically, the ability to perform aspects of
sports, occupations and daily activities.
PHYSICAL ACTIVITY ON A CONTINUUM
 PHYSICAL ACTIVITY – any body movement carried out by the skeletal muscles and
requiring energy
  EXERCISE - planned, structured, repetitive movement of the body designed to improve or
maintain physical fitness 2. CARDIORESPIRATORY ENDURANCE
 PHYSICAL FITNESS – a set of physical attributes that allows the body to respond or adapt - The ability of the body to perform prolonged, large-muscle, dynamic exercise at
to the demands and stress of physical effort moderate-to-high levels of intensity
- The ability of your heart, blood vessels, lungs, and blood to deliver oxygen and nutrients
EXERCISE TO DEVELOP PHYSICAL FITNESS to all of your body's cells while you are being physically active.
- How to Test at Home:
 Lifestyle physical activity improves health but may not improve fitness
- 3-minute step-test
 A structured, formal exercise program improves physical fitness and provides even greater
- Cooper test or 12-min run test
health improvements
3. MUSCULAR STRENGTH
BENEFITS OF EXERCISE AND PHYSICAL ACTIVITY - the amount of force a muscle can produce with a single maximum effort
- is the amount of force that a muscle can apply in each contraction. The key to making
1. Reduce the risk of premature death your muscles stronger is working them against resistance, whether that be from weights
2. Reduce the risk of developing and/or dying from heart disease or gravity.
3. Reduce high blood pressure or the risk of developing high blood pressure - How to Test at Home:
4. Reduce high cholesterol or the risk of or the risk of developing cholesterol - Trunk Lift
5. Reduce the risk of developing colon cancer and breast cancer - Bench Press or Squat Strength Test (if weights is available)
6. Reduce the risk of developing diabetes 4. MUSCULAR ENDURANCE
7. Reduce and maintain body weight or body fat - the ability of a muscle or group of muscles to remain contracted or to contract repeatedly
8. Build and maintain healthy muscles, bones and joints - is the ability of the muscles to keep working (contract) over a period of time.
9. Reduce depression and anxiety - How to Test at Home:
10. Improve psychological well – being - Plank Test
11. Enhanced work, recreation and sports performance - Squat test
- Bicep Curl Test
PHYSICAL FITNESS COMPONENTS
5. FLEXIBILITY
HEALTH RELATED COMPONENTS OF PHYSICAL FITNESS - the range of motion in a joint or group of joints
- The ability of the joints to move through their full range of motion.
1. BODY COMPOSITION - How to Test at Home:
- the proportion of fat and fat-free mass (muscle, bone, and water) in the body - Sit and Reach test
- refers to the ration of lean body tissue (muscle & bone) to body-fat tissue. A person's - Stand and Reach
total body weight (what you see on a scale) may not change over time. But the bathroom - Back Scratch Test
scale does not assess how much is lean mass (muscle, bone, tendons, and ligaments).
- How to Test at Home:
- Weighing scale
- Bioelectric Impedance Anaylsis (Available in Mercury Drug Stores)
- Waist-hip ratio
 - Stimulus, sense organs, sensory neurons, brain, motor neurons, glands and muscles,
behaviour/action/movement
SKILL-RELATED COMPONENTS OF FITNESS
PROGRESSIVE OVERLOAD – ADAPTING TO AMOUNT OF TRAINING
1. SPEED
- defined as the ability to move a body part quickly - Placing increasing amounts of stress on the body causes adaptations that improve fitness;
- ability to perform a movement or cover a distance in a short period of time. progression is critical
- ability to perform a movement in a short period of time. - FITT principle for overload:
2. POWER  Frequency—How often
- is the product of strength and speed.  Intensity—How hard
- The ability to use strength and speed.
- The ability to transfer energy into force at a fast rate.
- The ability to exert force in the short possible time.
3. AGILITY
- being able to change your direction and the speed at which you are travelling, quickly and
efficiently.
- Ability to change the position of your body quickly and to control body’s movements.
- Ability to change direction quickly using a combination of balance, coordination, speed,
strength, and endurance.
4. BALANCE
- the ability to maintain equilibrium whilst stationary or moving. Ability to adjust your
body position to remain upright.
- the ability to keep an upright posture while standing still or moving.
- The ability to maintain the equilibrium while in a stationary or moving position.
5. COORDINATION
- the ability to use the body parts and senses together to produce smooth efficient
movements
- The ability to use the senses with the body parts to perform motor tasks smoothly and
accurately.
- The ability to select the right muscle at the right time with proper intensity to achieve
proper action.
6. REACTION TIME
- how quickly your brain can respond to a stimulus and initiate a response.
- The amount of time it takes to move once you realize the need to act.
 Time—How long (duration)
- Time elapsed between stimulation and the beginning of reaction to the stimulus.
 Type—Mode of activity
- Stimulus, receptor, sensory neuron, relay neuron, motor neuron, effector, response
  206 BONES, 32 TEETH
 Ligaments are bands of dense and fibrous connective tissue that are key to the function of
joints.
 Cartilage is more flexible than bone but stiffer than muscle. Cartilage helps give structure to
the larynx and nose. It is also found between the vertebrae and at the ends of bones like the
Femur.

LIGAMENTS

- are strong bands or straps of fibrous tissue that provide support to bones and link bone
ends together in and around joints.
- made of collagen – a tough, elastic protein.
-

SKELETAL SYSTEM

 With its highly engineered joints, the living skeleton is intimately connected with the
muscular system.
 It provides a framework of stiff levers and stable plates that permits a multitude of
movements.
 The skeleton also integrates functionally with the cardiovascular system – as every second,
millions of fresh blood cells pour out of the bone marrow.
 A healthy diet that provides enough minerals, especially calcium, along with regular
moderate exercise, can reduce the risks of many bone
 The skeleton is the framework that provides structure to the rest of the body and facilitates
movement.