PE & HEALTH

Alanes, Rafael Russel 12-Feynman

PHYSICAL FITNESS
→ The ability of your body systems to do work
efficiently FLEXIBILITY
→ A fit person is able to carry out the typical activities → It is the ability of the joints and muscles to move
of living such as work, and still have enough energy through its full range and motion
ZIPPER TEST
MAJOR COMPONENTS → Tests the flexibility of the shoulder girdle
Health-Related Fitness Skill-Related Fitness SIT AND REACH
→ Helps you stay fit → Helps you perform → Tests the flexibility of the lower back and
well in activities extremities
that require certain
skills

PHYSICAL FITNESS CARDIOVASCULAR ENDURANCE

→ Set of measure used to determine a student’s level → It is the ability of the heart, lungs and blood
of physical fitness vessels to deliver oxygen to working muscles
→ Intended to test two categories of physical fitness and tissues,
(Health-Rel. and Skill- Rel.) → the ability of those muscles and tissues to utilize
Objectives the oxygen.
✓ To determine the level of fitness of students → Endurance may also refer to the ability of the
✓ To identify strength and weaknesses for development muscle to do repeated work without fatigue.
and improvement 3-MINUTE STEP TEST
✓ To provide baseline data selection of physical → Measures cardiovascular endurance
activities of health and skill performance
✓ To gather data for the development of norms and
standards
✓ To motivate guide and counsel pupils/students in
selecting sports for recreation, competition, and STRENGTH
lifetime participation → It is the ability of the muscle to generate force
against physical objects
PUSH-UPS
HEALTH-RELATED FITNESS → Measures Strength of upper extremities
BASIC PLANK
Benefits → Measures strength/ stability of the core
1. Increases muscle tone and strength and decreases muscles
susceptibility to injuries and illness
2. Improves posture, bone mineral density, and reduces
risk of osteoporosis.
3. Increases efficiency of the respiratory and circulatory
systems. SKILL-RELATED FITNESS
4. Improves blood pressure and decreases the risk of
cardiovascular diseases and strokes.
5. Improves metabolism and decreases body fat and SPEED
risks to diabetes and some cancers. → It is the ability to perform a movement in one
6. Increases energy level, thus improves self-esteem direction in the shortest period of time
and self confidence METER SPRINT
→ Measures Running speed
HEALTH-RELATED COMPONENTS
→ Refers to those physical attributes which enables a
person to cope with the requirements of daily living
→ E.g.: cardiovascular endurance or stamina, POWER
muscular strength and endurance, flexibility and the → It is the ability of the muscle to transfer energy
appropriate Body Mass Index and release maximum force at a fast rate
Standing Long Jump
BODY COMPOSITION
→ Measures explosive strength and power of the
→ Body’s relative amount of fat to fat-free(lean)
leg muscles
mass
→ Formula for BMI:
𝑊
(W= weight (kgs), H= Height (meters))
𝐻2
AGILITY
CLASSIFICATION → It is the ability to move in different directions
>18.5 Underweight quickly using a combination of balance,
18.5-24.9 Normal coordination, speed, strength, and endurance
25.0-29.9 Overweight HEXAGON TEST
30.0 and above Obese → Measures ability of the body yo move in
different directions quicly
PE & HEALTH
Alanes, Rafael Russel 12-Feynman

REACTION TIME
→ Amount of time it takes to respond to a stimulus
STICK DROP TEST
→ Measures time to respond to a stimulus
COORDINATION
→ Ability to use the senses with the body parts to
perform motor tasks smoothly and accurately
JUGGLING
→ Measures the coordination of the eye and
hand
BALANCE
→ Amount of time it takes to respond to a stimulus
STORK BALANCE TEST
→ To assess one’s ability to maintain equilibrium
EXERCISE AND NUTRITION
EXERCISE
→ Include varied movements which are planned to
improve posture and muscle tone and physical
efficiency
BENEFITS
✓ Stimulates the body systems to function
efficiently
✓ Aide the circulation of important substances in all
parts of the body as well as waste excretion
✓ Increases mental alertness
✓ Reduces tension and relieves stress
✓ Develops a positive attitude towards work
✓ Improved sense of well-being
✓ High self esteem
PARTS OF AN EXERCISE
Warm- → Series of activities that prepare you body
up for a more vigorous physical activity
→ Prevents injury
Work → You do the activities to improve fitness
Out → e.g.: Aerobics for respiratory endurance
Cool → Part of exercise that aims to recover your
Down body from the demands of physical
activities
→ Usually consists of a heart cooldown,
muscle cooldown, and stretching
FACTORS TO CONSIDER IN PLANNING AN EXERCISE
ROUTINE
FITT
Frequency → How one often exercises
→ Beginners should try to exercise 3 to 4
times a week while experienced or
healthy individuals should aim for 5 to 6
days a week.
Intensity → How hard one exercises
→ Refers to how hard you are working.
Intensity is one of the most important
ways to determine if you are exercising
at a level that benefits your heart.
Time → How long one exercises
→ Refers to how long you should exercise
in your Target Heart Rate
Type → What type of Exercise
→ Description of exercise or activity
→ Cardiovascular Endurance
→ Muscular Strength
→ Muscular Endurance
→ Flexibility
PRINCIPLES OF TRAINING
Overload → This refers to which training must be
raised to a higher level than normal to
create the extra demands to which
your body will adapt.
Specificity → This training must be specific to the
sport or activity, the type of fitness
required and the particular muscle
groups.
Reversibility → The effects of training are reversible. If
effects is reduced in intensity or even
stopped, the benefit can be lost
quickly.
Adoptation → This refers to the body’s adaptability or
eventually turning new sport, activity,
movement skill into second nature.
Individual → Each person has a different response
Differences to an exercise or training program and
each person needs to exercise and
train accordingly.
PE & HEALTH
Alanes, Rafael Russel 12-Feynman

Proteins → Body building foods

→ Form main structural
NUTRITION components of cells
→ Food has an impact on life because it supplies → Help produce and maintain
nutrients, which are substances in food that body tissues and muscles
needs to function properly such as in growing, in Sources
repairing itself, and in having supply of energy. Plants Nuts, Beans,
→ Pure Science: It looks how the body uses nutrients Chickpeas
→ Social Science: It looks at the relationship between Animals Meat, poultry,
food and human behavior, the environment, or how fish, dairy
and why people eat products,
insects
NUTRITION
→ Consuming food and nutrients and using them to
function healthily
→ Food= products eaten or taken into the body that
contain nutrients for
• Development, growth, and maintenance of
tissues and cells
• Resisting and fighting infection
MICRONUTRIENTS
• Producing energy, warmth, and movement
Vitamins → Compounds found in living
• Carrying out the body’s chemical functions things that are needed in
small amounts for life and
ESSENTIAL NUTRIENTS
growth and to prevent
→ Macronutrients
diseases
→ Micronutrients
→ Helps build bones and tissues
→ Water
and also helps change
MACRONUTRIENTS carbohydrates and fats into
Carbohydrates → Energy giving foods composed of energy
sugars → Vitamins cannot be made by
→ Common staple eaten regularly, the body, it must be supplied
accounting for up to 80% of the by the foods we eat
diet in developing countries Minerals → Calcium: Aids in bone growth
→ Quickly absorbed by the body → Iron: aids in Red Blood Cell
Sources Formation
Cereals millet, → Potassium, Sodium,
sorghum, Magnesium and Zinc
maize, rice
Root Crops Cassava,
Potatoes
Starchy fruits Bananas

Fats & Lipids → Energy giving foods

→ Not produced by the body
→ Absorbed more slowly than
carbohydrates
→ Account for small part of diet
in developing countries
Sources
Fats (Solid) Butter, ghee,
lard, margarine
Oils (liquid Corn oil,
vegetable oil,
olive oil
PE & HEALTH
Alanes, Rafael Russel 12-Feynman

GALAW PILIPINAS

Choreo And description

INHALE/EXHALE PAGSUKO
MARCH AND RIGODON ROYALE
STEP
MARCH AND FORWARD AND BACKWARD
STEP
HAPAY AN MAROL
WALIKNG, KIWEL KIWEL
CLAPPING
HANDS
SUBA AT SUG
ARNIS STRIKE
ARTACA
LUNDAGAN
MAGLALATIK
TINIKLING
LUNDAGAN

CHORUS
SALISTON
LAPAY
KALILANG
LAPAY HIGALAAY

HOP-TAP
CHORUS
SINULOG
KUPBANG
PEYES
LUPAD

DANCE BREAK
HOP-TAP
WALIKNG, KIWEL KIWEL
CLAPPING
HANDS
ARNIS STRIKE
ARTACA

CHORUS
SINULOG
CHORUS
CHORUS