Leonora S.

Salapantan National High School

San Miguel Iloilo

Physical Education

Physical Education – is an academic discipline which deals with the study of physical activities
such as games, sports, exercise, dance, athletics, gymnastic and aquatics and their contributions
to the development of one’s physical fitness.
Physical Fitness – it is the capacity of an individual to perform tasks efficiently without undue
fatigue and still have reserve energy for relaxation and unforeseen emergencies.
It is the ultimate objective of physical education program.

Two types of Physical Fitness

1. Health related component
a. Organic vigor – refers to the cardiovascular respiratory efficiency which contributes to
the ability to resist disease.
b. Cardiovascular endurance – the ability of the lungs and heart to take in and transport
adequate amounts of oxygen to the working muscles, allowing activities that involve
large muscle masses to be performed over a long period of time.
c. Muscular endurance – the ability of the muscles to apply a submaximal force
repeatedly or to sustain a muscular contraction for a certain period of time.
d. Muscular strength – the maximal one-effort force that can be extended against a
resistance.
e. Flexibility – the elasticity of the muscle or muscle group to move beyond the full range
of motion.
f. Body composition – the percentage of distribution of muscle and fat pads in the body.
2. Motor Related component
a. Speed – the ability to move in a shortest time possible.
b. Agility – the ability to move fast while changing direction.
c. Power – the maximum display of force in a shortest time possible.
d. Balance – the ability of the body to maintain a position against the pull of gravity.
e. Coordination – the ability to use the senses all together with the body parts performing
their tasks smoothly and accurately.
f. Reaction time – the span of reaction from a given stimulus.

Values of Physical Education

1. Mental
2. Physical
3. Emotional
4. Social
5. Spiritual

2
Exercise – a planned program designed to development specific components of fitness. Exercise
has many benefits. It makes you feel better, gives the extra energy needed, and allows you to deal
with life’s stress better.
The heart will get stronger and become more efficient as you increase your fitness program.
Yor blood pressure decreases to a lower and more healthful level. The body, including the heart,
uses oxygen more effectively. Furthermore, as you exercise and get into shape, your body
composition changes. The fat goes down and lean muscles develop.

Principles of Physical Fitness Training

1. Overload Principle
The overload principle states that improvement in physical fitness is achieved by
continuously and gradually subjecting the body to increasing exercise load. This principle
underlies all programs of fitness training, be it strength, endurance or flexibility development.
To develop strength, one must progressively lift heavier weights. To improve muscular
endurance, one must lengthen the duration or speed up the pace of the work out to attain
the required training pulse rate.
In applying the overload principle, the following factors are to be considered: intensity
(how hard), duration (how long) and frequency (how often) of training exercise.
2. Specificity
The principle of specificity is similar to saying “What you sow, you shall reap”. In
physical fitness training, you get what you train for. For example, jogging is good for general
endurance and the leg muscles. However, it does not develop flexibility or the strength of
the upper body. Similarly, a jogging program may bring about improvement to an individual
with poor general endurance but may have little value to physically conditioned athlete.
The implication of the principle of specificity is that in order to improve aspects of
physical fitness, one must include in his training program different exercises to develop each
component of fitness. Furthermore, a training program suitable for a particular individual
may not be appropriate for another. Individual needs and objectives must be considered.
3. Time for Exercise
The time for exercise should be governed by the inclination and timetable of the
individual. This can be in the morning before breakfast, at noon, in the evening or any time
in between. What is important is that a definite period for exercise is established and
maintained. Once the progress is started, it should be carried out at regular intervals, since
sporadic (irregular) workouts may be more detrimental (harmful) than no exercise at all.

2
Pulse Rate as Basic Need in Fitness Training
The most important single indicator of well being, stress or illness in your body is your
pulse. It gives the changes that may be taking place in you whether brought about by psychological
or physical factors. When you get angry or excited, your pulse rate increases. When you stand up,
walk, jog or run, your pulse rate goes higher.
An accelerated pulse rate means that your body is working under a heavy load and the
degree of acceleration depends on the intensity of the activity and physical fitness of the individual.
The pulse rate of a physically unfit person will go up much faster than that of the physically fit when
both are subjected to the same workload.
The resting pulse rate while seated gives you an important information about your health
and fitness. Boys average 80-84 beats per minute and the girls from 82-89 beats. Rates that is as
low as 50 or as high as 100 can still be within a normal range. In general, the lower the resting
pulse, the healthier and fitter you are.
Your pulse rate will be your guide and index for a physical fitness training. You need to
monitor it to determine whether you are training hard enough to benefit from your workout, or under
training and making no significant gain or improvement.

Learning your Target Heart Rate

Individuals who are serious about exercise capacity should learn how to determine their target heart
rate to ensure that maximum benefits are achieved during the period of exercises. All conditioning exercise
programs are based on target heart rates so you must know how to take your pulse and calculate your heart
rate.
Before and after you exercise, you must know your pulse rate so that you will be able to determine
when to start and when to end your fitness exercise.
To know your pulse and calculate your heart rate, there are techniques to be followed:
1. Feel the pulse rate of the artery at your wrist (radial pulse). Feel the pulse at one wrist with the
fingertips of the other hand (not the thumb). Time the pulse for 15 seconds then multiplies by four to
determine the number of heartbeats per minute.
2. Compute your maximal predicted heart rate, the easiest way to take 220 beats per minute, and
subtract your age.
3. Determine you target heart rate zone. Multiply your maximum heart rate by 70% and 80%.
4. Now, after 10 minutes of stretching, begin to exercise, and spend the first few minutes slowly
building up your number of exercises. When you have a comfortable pace, determine your pulse
rate. If you are below the target zone, speed up. If you are above the target zone, slow down. Once
you are in the target zone, maintain its pace for the recommended time, checking your pulse rate
every five minutes. After you have followed this routine for a few minutes, you will be able to
estimate your heart rate.

2
Lesson 3 Physical Fitness and Exercise

Exercise – a planned program designed to development specific components of fitness.

Exercise has many benefits. It makes you feel better, gives the extra energy needed, and allows you
to deal with life’s stress better.
The heart will get stronger and become more efficient as you increase your fitness program. Yor
blood pressure decreases to a lower and more healthful level. The body, including the heart, uses oxygen
more effectively. Furthermore, as you exercise and get into shape, your body composition changes. The fat
goes down and lean muscles develop.
The heart is composed of muscles that need to be strengthened. Exercise for the heart must be
done with proper intensity and duration. The proper intensity of the exercise can be known through the
following procedures.

1. Personal Maximal Heart Rate (PMHR) the highest heartbeat is 220 per minute. To figure out the
PMHR, take your pulse, and subtract your age from the highest heartbeat.
For example:

220 highest heartbeats

- 15 ages
205 heartbeats of a 15-year-old person taking PMHR

2. Target Heart Rate (THR) – the THR represents the rate of heartbeat before and after an exercise.
To take this, multiply the PMHR with 60% for the lowest rate and 80% for the highest rate.
For example:

205 (PMHR)
X .6 60%
123 lowest (THR)

205 (PMHR)
X .8 80%
164 highest (THR

Therefore, the THR of a 15-year-old should be between 123 and 164 heartbeats while
exercising. The duration of the work out should not be less than 15 minutes. Increase it gradually
until the 30 minutes workout is attained. Stop your time piece when the highest rate of heartbeat is
reached. The exercise, in order to be successful, should be done in every other day, three times a
week, with intensity and time duration.
Take an easy way to see if you are in the training range and not above it. If you can carry
conversation with a jogging companion, it is possible that you are not over exerting, but if you are too
breathless to talk, it is possible that you are overloading it. Always keep in mind the following
questions when exercising.
1. How intense should the training be?
2. How long should it last?
3. How often should it be done?

2
Suggested Procedure for Basic Exercise Routine

1. Five minutes or more warm up, including some stretching and strengthening exercise.
2. Fifteen minutes or more endurance activity, like, jogging, brisk walking, jumping rope and
dancing.
3. Five minutes or more cooling down which should always have some easy moving around
movements, like walking for five minutes after jogging.

An endurance workout should be preceded by a short warm-up and followed by

stretching exercises to lessen the chance of injury to the muscles and tendons. It will also
prevent muscular tightening up that occurs in the body during strenuous exertion.
It is also necessary to have a cooling down after your endurance workout because if
you stop abruptly, that blood that is being coursed to the muscles will slow down. As a
result, because your brain might not get enough blood, you may feel dizzy or faint or, if the
intestines are deprived from blood, you feel nauseated. Cooling down will also reduce the
blood pressure and pulse rate gradually and smoothly.
The three times a week schedule will give you good results and once you are in
shape, you will have achieved the desired fitness level. It will be ideal to include sports in
your program, but as a rule, you must remember to be fit before you participate in any
strenuous activity or sport.

Soon after you have started your exercise program, remember the following principles:

1. Be patient. Don’t force yourself.

2. Take it easy. Don’t rush.
3. Don’t compete.
4. Once in shape, increase your exertion level to get your heartbeat up into the training range.

Precautions When Exercising

If you feel any of the following during or after exercising, stop your program and consult your
physician.
1. Pain in the chest, radiating into the throat or arms
2. Irregular heartbeat
3. Dizziness
4. Nausea after exercise, prolonged fatigue, and insomnia

Warm-up – is a series of activities that prepares your body for an intense or vigorous physical activities and
helps prevents injury.
Cool down – is the series of activities to help your body recover after a workout, this can help prevent
soreness of the muscles.

2
Four Types of Eating Habits

1. Fueling for Performance Before heavy training, an athlete needs the right kind of food that can provide
the proper fuel for his or her energy requirement. There should be a balance among all food groups:
carbohydrates, protein, fats, minerals, vitamins, and water that will provide the body what it needs for
an effective and optimum performance. Athletes usually practice this sort of structured diet for good
body composition, athletic performance, and recovery. In addition, athletes need to eat regular meals
and snacks and get enough calories to fuel the body for training and athletic events. Athletes also need
to drink more fluids as compared to non-athletes. This helps them to avoid dehydration which can
cause dizziness, muscle cramps, and light headedness
2. Emotional Eating Emotional eating is the practice of consuming large amounts of food in response to
emotions instead of hunger. Many people turn to food as source of comfort, a stress reliever, or as a
reward. Eating as a coping mechanism is unhealthy because the problem is not addressed. Eating
makes someone feel better for a while but the emotion (or its cause) remains unaddressed.
Overcoming this unhealthy habit means teaching an emotional eater healthier way to deal with stress
and to develop better eating habits. If it is not resolved, emotional eating can lead to obesity and
weight gain.
3. Social Eating Many times in our lives, we get invited to partake of all the scrumptious food on the table
during celebrants. Oftentimes, we indulge even if we are not hungry for the sake of being sociable and
to not offend the host or the group. This is called Social Eating. Sometimes, peer pressure is the reason
why one feels compelled to consume more calories than planned. Social eating can directly affect a
person’s health, leading to obesity and other health-related problems. While most of us try maintaining
a good eating, attending social events with lots of eating can get in the way. This only makes a healthy
eating habit difficult to maintain.
4. Distracted Eating (Eating while Watching Television or Sports Events) Have you tried eating while
watching your favorite show or sports team on TV? Eating while watching TV for extended periods of
time poses a serious risk to your health. Others spend time eating junk food, sweets and soft drinks
while watching TV. This type of diet leads to overweight, obesity, and even increased risk to diseases
like diabetes and hypertension. Aside from consuming too much food, it promotes an unhealthy
lifestyle-leading a sedentary lifestyle rather than going out and doing physical activities. Eating is
important but we must learn to manage it properly. Too much or too little food consumed in
unhealthy, it is better to maintain a balanced diet and health lifestyle to prevent illness. No one have
controlled our eating habits except ourselves.

A Healthy Eating Pattern includes a. A variety of vegetables from all the subgroups – dark green, red
and b. orange, legumes (beans and peas), starchy, and other c. Fruits, especially whole fruits d. Grains,
at least half of which are whole grains e. Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or
fortified soy beverages f. A variety of protein foods, including seafood, lean meats and poultry, eggs,
legumes (beans and peas), and nuts, seeds, and soy products g. Oil

2
 Physical Fitness test

Fitness Test Purpose

Standing long jump To measure leg power

50-meter sprint To measure speed
Shuttle run To measure agility, reaction time, speed
Sit and reach To measure flexibility
Push-up To measure muscular strength
Curl-ups To measure strength and endurance of abdominal
muscles
1000-meter walk/run To measure cardiovascular endurance

In summary, a health benefit of regular exercise includes the following:

o Improves physiological functioning

o Improves appearance
o Increase efficiency of the heart and lungs
o Increase muscular strength and endurance
o Reduce stress response
o Protection from lower back pain
o Delay in the aging process
o Reduction of the risk of coronary heart disease

The following terms used in this module are defined as follows:

Health - is a state of complete physical, mental, or intellectual, emotional, social, moral-spiritual,

and environmental well-being, and not merely the absence of disease or infirmity. Is a resource for
everyday life, not to object of living, and is a positive concept emphasizing social and personal
resources as well as physical capabilities.

Overload - to put too large a load on or in

Progression- a continuous and connected series: sequence

Specific- restricted to a particular individual

Reverse - opposite or contrary to a previous or normal condition

Frequency - the number of repetitions of a periodic process in a unit of time

2
8 Examples of Non-Locomotor Movements

Bending - is moving the muscles around a joint where two body parts meets. It is the form of
bending a body from straight to curve position.
Stretching - it is done by extending the body from the joints.
Lifting - it is done by raising up your body. It is also good for the legs and arms. Usually, it uses
heavy objects to lift both arms.
Twisting - moving around the body. It is done by rotating the body parts around the axis while the
base is not changing its condition. It is usually good for head and body.
Rotating - moving or rotating the part of the body around axis.
Swinging - is a movement below an axis. It could be movements of the body part forward and
backward or side to side.
Swaying - is a movement above an axis.
Shaking - a short or quick vibrating movement of the body.

What are the examples of Locomotor Movements?

Walking - shifting one's weight from one foot to another.

Running - it is the faster speed of walking.
Hopping - hop on one foot and land on the same foot.
Skipping - it is done by making step and hop on the same foot.
Jumping - jump on both feet and land on both feet.

Two Forms of Movement

Locomotor Movements - this is done by moving the body from one place to another.
Non-Locomotor Movements - this is done by axial movements in one place. It is the skills that
the whole body moves.

What is the importance of non-locomotor skills?

Non-locomotor skills help with body awareness and spatial awareness – such skills allow children
to explore the way in which the body can be moved, controlled, or balanced on by the shapes that
the body can make.

Why are the locomotors skills being also important?

It is important because when you practice a child with locomotors skills, it can help develops
his/her coordination.

What is called Locomotion?

Locomotion is directional movement of the body that gives the authority to someone or something
to move from one place to another.

2
THE ELEMENTS OF DANCE

Dance- the movement of the body in a rhythmic way, usually to music and
within a given space, for the purpose of expressing an idea or emotion, releasing
energy, or simply taking delight in the movement itself. The Elements of Dance
are Body, Action, Space, Time, Energy

Body- The renowned dance critic Walter Terry wrote, "No paints nor brushes,
marbles nor chisels, pianos or violins are needed to make this art, for we are the
stuff that dance is made of. It is born in our body, exists in our body and dies in
our body. Dance, then, is the most personal of all the arts . . . it springs from the
very breath of life." the body is the mobile figure or shape, felt by the dancer,
seen by others. The body is sometimes relatively still and sometimes changing as
the dancer moves in place or travels through the dance area. Dancers may
emphasize specific parts of their body in a dance phrase or use their whole body
all at once.

Action- is any human movement included in the act of dancing— it can include
dance steps, facial movements, partner lifts, gestures, and even everyday
movements such as walking. Dance is made up of streams of movement and
pauses, so action refers not only to steps and sequences, but also to pauses and
moments of relative stillness. Movement can also be improvised, meaning that
the dancers make it up "on the spot" as they spontaneously dance. Movement
that travels through space is broadly called locomotor movement in contrast to
axial movement, which occurs in one spot.

Space- Dancers interact with space in myriad ways. They may stay in one place,
or they may travel from one place to another. They may alter the direction,
level, size, and pathways of their movements.

2
Time - The keyword for the element of time is when? Human movement is
naturally rhythmic in the broad sense that we alternate activity and rest. Breath
and waves are examples of rhythms in nature that repeat, but not as
consistently as in a metered rhythm. Rhythmic patterns may be metered or free
rhythm. Much of western music uses repeating patterns (2/4 or 3/4 for
example), but concepts of time and meter are used very differently throughout
the world. Dance movements may also show different timing relationships such
as simultaneous or sequential timing, brief to long duration, fast to slow speed,
or accents in predictable or unpredictable intervals.

Energy- is about how the movement happens. Choices about energy include
variations in movement flow and the use of force, tension, and weight. An arm
gesture might be free flowing or easily stopped, and it may be powerful or
gentle, tight or loose, heavy or light. A dancer may step into an arabesque
position with a sharp, percussive attack or with light, flowing ease.