PHYSICAL EDUCATION AND ITS HISTORY

PRESENTED BY: TYRONE V. LOPEZ

IMPORTANCE OF HISTORY

 It enables us to understand the present status oh physical education

 To be aware of the influences that have shaped it and led to each
establishment
 It can be used this knowledge to help verify and clarify principles from
the behavioral and social science
PHYSICAL EDUCATION AMONG PRIMITIVE PEOPLE

 Primitive man moved in order to satisfy a felt need or a necessity

 Physical education activities of primitive man were not organized
 The motives for physical activities were mainly to search for foods and to
protect themselves
 for people who’s language was less adequate, DANCE was a mean of
expression, particularly in a certain tribal societies.
PHYSICAL EDUCATION AMONG PRIMITIVE PEOPLE

 Play and games were an important part of living for these primitive
people.
 It became a recognized way to improve strength, speed and skills
qualities necessary for survival
1. Primitive Dance
 Dance is the oldest and liveliest of arts, reflecting man’s age old used to
communicate joy or grief by using the most immediate instrument of his
disposal, his BODY.
WHY PRIMITIVE PEOPLE DANCE ?
PRIMITIVE PEOPLE DANCE WHEN:

 A child is born
 Old enough to be accepted as adult member of the tribe
 Wedding
 Someone died
 To gain courage for battle
 The enemy was beaten
 Pray to God to drive away evil spirit
PHYSICAL EDUCATION IN GREECE

1. Sparta
 Physical education was practiced to develop strong and powerful army
 The Spartans were subservient to the state and required to help defend it against
enemies
 Women as well as men were required to be in a physical condition
 A major training consisted of such physical activities as wrestling, jumping, running,
throwing the javelin and discus, horseback riding and hunting
 Only the strong and vigorous babies were allowed to live in the military state.
PHYSICAL EDUCATION IN GREECE

II. Athens
 Athenians believed in the development of the total individual in all
aspects
 Their objective of physical education was for physical perfection with
emphasis on beauty of physiques
 Gymnastics was believed to contribute to the physical development and
music was considered important to the intellect.
PHYSICAL EDUCATION IN GREECE

1. Palaestra – a building which provided rooms for various physical

activities
2. Paidotribe – the proprietor in the palaestra and was responsible for
directing the exercise for the youth.
3. Gymnasium - it was the social, intellectual, physical center of Greece led
by the overall in charge called GYMNASIARCH.
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PHYSICAL EDUCATION IN ROME

 Army life was considered very important to the romans and considered
health as important only to military life.
 A roman soldier had to take engage in various such as marching,
jumping, running, throwing the discuss and javelin, swimming among
others and body conditioning.
 They are famous for chariot racing and gladiator combats.
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PHYSICAL EDUCATION IN ROME

 Circus maximus - the most famous stadium. It is a huge arena that can
accommodate 200,000 spectators.
 Colosseum – an arena that has 150 feet high and has a seating capacity
of 50,000 people
 Thermae- public bath, another facet of roman life that relates to P.E
Definition of Physical Fitness
• defined as the body’s ability to function efficiently and effectively

• It is associated with a person’s ability to work effectively, enjoy

leisure time, be healthy, resist hypokinetic diseases and meet
emergency situation
Components of Physical Fitness
• Health-Related – essential to disease prevention and health
promotion. High levels of health-related fitness relate more to
performance than health benefits
• Cardiovascular Fitness
• Muscular Endurance
• Muscular Strength
• Flexibility
• Body Composition
Components of Physical Fitness
• Skill-Related – people who possess this kind of
components achieve high levels of performance in
motor skills, such as those required in sports ands
in specific types of jobs
• Agility
• Balance
• Coordination
• Power
• Reaction Time
• Speed
Health- Related Physical Fitness
Cardiovascular Fitness – the ability of the heart, blood vessels,
blood and respiratory system to supply fuel and oxygen to the
muscles and the ability of the muscles to utilize fuel to allow
sustained exercise. A fit person can persist in physical activity
for relatively long period without undue stress
Health- Related Physical Fitness
Muscular Endurance – the ability of the muscles to
repeatedly exert themselves. A fit person can
repeat movements for a long period without undue
fatigue
Muscular Strength – the ability of the muscles to
exert an external force or to lift a heavy weight
Health- Related Physical Fitness
Flexibility – defined as the range of motion available in a
joint; affected by muscle length, joint structure and other
factors. A fit person can move the body joints through full
range of motion in work and in play

Body Composition- the relative percentage of muscle, fat,

bone and other tissues that comprise the body. A fit person
has a relatively low, but not too low percentage of body fat
Skill-Related Physical Fitness

• Agility – the ability to change rapidly and accurately

the direction of the movement of the entire body and
space

• Balance – maintenance of equilibrium while

stationary or while moving

• Coordination – the ability to use the senses with the

body parts to perform motor tasks smoothly and
accurately
Skill-Related Physical Fitness
• Power – the ability to transfer energy into force at fast rate

• Reaction Time – the time elapsed between stimulation and the

beginning of reaction to that stimulation

• Speed – the ability to perform a movement in a short period

Exercise Principles:
Individualization
Exercise should be specific to the individual completing the training.

People respond differently to exercise so in order to maximize the benefits, therefore

training programs should be built around the person’s needs and capabilities.

Specificity
Exercise should be specific to the client’s goals, needs and capabilities.

Our bodies response to training is based on the specific stimulus (training) applied. So,
to increase adaptation (results) exercise should be specific to an individual’s goals,
tasks, movements and capabilities.

Overload
Exercise should overload the body in order for a positive adaptation to occur.

For the body to adapt it needs to be overloaded. This means it needs to be placed
under greater stress than it is accustomed to.

This is accomplished by using the F.I.T.T principle to make the body do more than it has
done before.

F = Frequency of training

I = Intensity of training

T = Type of training

T = Time of training (duration)

Progressive Overload
Exercise needs to continually overload the body if positive adaptations (change) are to
continue to take place.
For the body to keep adapting to exercise the stress it is placed under should
progressively increase. Therefore, the intensity and loads should continually increase
over time. Similar to overload, stress can be gradually increased using the F.I.T.T
principle.

Variety
Exercise needs to be varied for optimal adaptation to occur, avoiding boredom, overuse,
injury or hitting a plateau.

For optimal change to occur and to decrease the risk of an individual getting bored,
overtraining, getting injured or reaching a plateau, the training must constantly be
varied.

Rest and Recovery

Rest and recovery are required to allow the body time to adapt to exercise.

Optimal adaptation requires recovery time. It is only during the recovery phase (days
between workouts) that the body is able to change and adapt to the stress of the
workout.

Recovery can be improved in a variety of ways, such as effective nutrition and

hydration, light aerobic exercise and stretching sessions. It is believed that 90%+ of an
individuals time is spent recovering from exercise. If we get this wrong positive
adaptations will not occur as quickly.

Reversibility
If you don’t use it you lose it.

Adaptations which occur through exercise are reversible, so when training is stopped for
prolonged periods the adaptations from previous exercise will be lost.

Maintenance
Fitness can be maintained by altering the F.I.T.T principle.
By maintaining the intensity of training and decreasing the volume or frequency of
training by 1/3 – 2/3 the current fitness levels of an individual can be maintained.

Ceiling
Room for positive development decreases the fitter you become.

As we get fitter, the amount of improvement possible decreases based on the client
getting closer to their genetic potential (ceiling).

Interference
Training contrasting fitness components at the same time can reduce adaptation
(results) in both.

Training certain components of fitness at the same time can lead to interference. For
example, training to increase muscle size and increase aerobic endurance at the same
time will lead to the client making slower progress to both goals, even though there will
be increases in both of the components being trained.
Body mass index (BMI) is a value derived
from the mass (weight) and height of a
person.
The BMI is a convenient rule of thumb used
to broadly categorize a person as
underweight, normal weight, overweight, or
obese based on tissue mass (muscle, fat, and
bone) and height.
Macronutrients
Learning objectives
Identify valuable sources of
carbohydrate, protein and fat, and
explain the functions of each nutrient.

Explain the effects on health of

deficiency and excess of each nutrient.
Macronutrients
Food provides the body with a range of nutrients,
some of which provide energy, while others are
essential for growth and maintenance of the
body.

Carbohydrate, protein and fat are known as

macronutrients, and provide the body with
energy.

Macronutrients are measured in grams (g).

Carbohydrates
Carbohydrates are a key component of the diet.

There are two types of carbohydrate which

provide the body with energy – sugars and
starches.

Dietary fibre is also a form of carbohydrate and

is important for digestive health, however this is
not digested to provide the body with energy.

Starchy carbohydrate is an important source of

energy.

1g of carbohydrate provides 4 kcal (17kJ).

Sources of carbohydrate
Starch can be found in food such as
bread, potatoes, rice, pasta,
breakfast cereals and other starchy
foods.

What other examples of starchy

foods can you think of?

The main sources of carbohydrate in

the diet in Northern Ireland are
cereal and cereal products.

In the Philippines… (RICE)

Sources of carbohydrate
Which of these foods do you think contains the
largest amount of carbohydrate per 100g?

Food (per 100g) Carbohydrate (g)

Brown rice, boiled 32.1

Baked potato 18.0

Banana 23.2
Wholemeal bread 42.0

Red lentils, cooked 17.5

Functions of carbohydrate
The body’s tissues require a constant supply of
glucose, which is used as a fuel.

A constant supply is required as only a small

amount can be stored in the body, in the form of
glycogen.

A small amount can also be synthesised in the

body from protein. This is not the best use of
protein, as it should mainly be used for growth and
repair of body tissues.
Protein
Proteins are large molecules, made up of a series
of amino acids.

Amino acids are the building blocks of proteins.

There are about 20 different amino acids
commonly found in plant and animal proteins.

For adults, 8 of these have to be provided by

foods in the diet, and are therefore defined as
‘essential’ or ‘indispensable’ amino acids.
Sources of protein
Animal sources: Plant sources:

• meat; • soya;
• poultry; • nuts;
• fish; • seeds;
• eggs; • pulses, e.g.
• milk; beans, lentils;
• dairy foods.
Protein function
Protein is required for growth and repair
of the body and to maintain good health.

Protein forms structural and functional

elements of body cells, and is needed for
growth in muscle mass and the
maintenance of muscle mass and normal
bones.

Protein is involved in various metabolic

reactions, including signalling functions.
Protein function
Protein also provides energy – 1 gram
provides 4kcal/17kJ.

Protein is the second most abundant

compound in the body, following water. A
large proportion of protein is in muscle (43%
on average). Protein is also present in skin
(15%) and blood (16%).
Fat
Fat is made up of different types of fatty acids
attached to a glycerol molecule backbone. This is
called a triglyceride.

Depending on their chemical structure, fatty acids

are often classified as:

• saturated fatty acids (also known as ‘saturated

fat’ or ‘saturates’);
• monounsaturated fatty acids;
• polyunsaturated fatty acids (omega-3, omega-6
and omega-9);
• trans fatty acids.
Functions of fat
Fat is a concentrated source of energy. 1 gram of
fat provides 9kcal (37kJ).

Fat is the carrier for fat-soluble vitamins A,D, E

and K.

Fat is a component of hormones which control

biochemical reactions within cells.

Fat provides cushioning for the major organs in

the body.
Functions of fat
The body can synthesise all the fatty acids it
needs except for alpha linolenic acid (omega-3)
and linoleic acid (omega-6).

These are the essential fatty acids and must be

provided in the diet. From these fatty acids, the
body can make other fatty acids which are
important for health.
Recommendations on fat
Total fat intake should not make up more than
35% of food energy. No more than 11% of food
energy should come from saturated fatty acids.

Intakes of saturated fat for men and women are

13.3% and 13.0% of food energy respectively.

Both of these intakes are currently too high.

Health effects of macronutrients
Obesity

Cardiovascular disease

Diabetes
Obesity
Obesity is a condition in which abnormal or
excessive fat accumulation in adipose tissue
impairs health.

It is often the result of energy intake exceeding

energy expenditure over a long period of time.

It is defined in adults as a body mass index (BMI)

above 30.

Overweight and obesity are associated with an

increased risk of developing some cancers,
cardiovascular disease and type 2 diabetes.
Cardiovascular disease
Cardiovascular disease (CVD), which includes
coronary heart disease (CHD) and stroke, is a
common cause of death and ill-health .

The two main events that lead to CVD are

atherosclerosis and thrombosis.

Atherosclerosis causes narrowing of the blood

vessels, which can result in reduced flow of blood
to the heart and may cause chest pain, which is
known as angina.
Cardiovascular disease
Thrombosis occurs when a large clot forms in the
blood vessel, when cells in the blood called
platelets stick together. If this stops the blood
supply from reaching the heart, it leads to a heart
attack. If it stops the blood from reaching the
brain, this leads to a stroke.
Diabetes
Diabetes has become a major threat to public
health. It is one of the major causes of premature
illness and death in most countries, including the
UK, and is becoming more common.
There are two main types – type 1 and type 2.

Type 1 diabetes is also known as insulin

dependent diabetes, and is an auto-immune
condition in which the body’s immune system
turns against itself, causing permanent damage to
particular cells in the pancreas that produce
insulin. This results in insulin production ceasing,
therefore in order to manage type 1 diabetes
insulin must be injected and a healthy diet must be
consumed.
Diabetes
Type 2 diabetes is also known as non-insulin
dependent diabetes occurs when the body does
not produce enough insulin, or the insulin which
is produced does not work properly , which is
known as insulin resistance. This type of diabetes
is typically associated with being overweight or
obese. The two main approaches to treatment of
type 2 diabetes is diet modification and physical
activity.
Summary
Carbohydrate, protein and fat are known as the
macronutrients.

Macronutrients provide energy in varying

amounts.

All of the macronutrients are important for

different functions.

There are government recommendations on the

quantities we require of each.
AEROBIC & ANAEROBIC
EXERCISE
KEY
TERMINOLOGIES
AEROBIC EXERCISE

Aerobic exercise provides cardiovascular

conditioning. The term aerobic actually
means "with oxygen," which means that
breathing controls the amount of oxygen
that can make it to the muscles to help
them burn fuel and move.
ANAEROBIC EXERCISES

Anaerobic exercises are those that involve short,

intense bursts of physical activity.

These exercises are anaerobic because they do not

involve an increase in the absorption and
transportation of oxygen. During anaerobic
exercise, the body breaks down glucose stores in
the absence of oxygen, leading to a buildup of lactic
acid in the muscles.
Conditioning
Augmentation of energy capacity of muscles
by means of exercise programs.

Depends on exercises of sufficient

intensity, duration & frequency.

Produces CV & muscular adaptations.

ADAPTATION

CV system & muscles gets adapted to training

stimulus over time. Significant changes are
observed in 10-12wks of training.

Depends on:

Ability of organs to change

Training stimulus threshold
DECONDITIONING

Occurs with prolonged bed rest

Effects of deconditioning –
↓ muscle mass & strength
↓ CV function
↓ exercise tolerance
AEROBIC EXAMPLES:

Jogging
Brisk walking
Aerobic dancing,
(like Zumba/Taebo/Tiktok)
Cross-country cycling
Hiking
Cycling
Swimming
ANAEROBIC EXAMPLES:

 high intensity interval training (HIIT)

 heavy weight lifting

 calisthenics, like plyometric, jump squats, or box

jumps
 sprinting (while running, cycling, or swimming)
 ENERGY SYSTEM
Muscle contraction

Requires energy

This is produced by chemical

breakdown of ATP

ATP ADP + P

Note: ATP: Adenosine triphosphate

ADP: Adenosine diphosphate
P: Phosphate
 There is a limited supply of ATP in muscle cells
(it’s usually used up after 3 – 5 seconds of exercise)

For exercise to continue, ATP has to be

re-generated from ADP using energy
obtained from other sources.

ADP + P ATP

Note: ATP: Adenosine triphosphate

ADP: Adenosine diphosphate
P: Phosphate
AEROBIC SYSTEM

Graph to Show – Energy Released over Time

ATP Store
ATP-PC System
Lactic Acid
% of maximum System
rate of energy Aerobic System
production

2sec 10sec 1min 2hrs time

BENEFITS OF AEROBIC
EXERCISE

 Improves cardiovascular conditioning.

 Decreases risk of heart disease.

 Lowers blood pressure.

 Increases HDL or "good" cholesterol.

 Helps to better control blood sugar.

 Assists in weight management and/or weight

loss.
 Improves lung function.

 Decreases resting heart rate.

BENEFITS OF ANAEROBIC

In comparison with aerobic exercise, anaerobic

exercise demands more energy from the body
within a shorter time frame. As such, anaerobic
exercise may be particularly beneficial for people
who are looking to lose body fat.

Anaerobic exercise also helps a person gain or

maintain muscle mass and increase bone density.
Strength - Ability of a contractile tissue to
produce tension & resultant force based on
demands placed on the muscles / Greatest
measurable force exerted by muscle or group of
muscles to overcome resistance during a single
maximum effort.
Power - Muscle power is related to strength &
speed of movement & is defined as work
produced by muscle per unit time.
(force×distance/time).
Endurance -Endurance refers to the ability to
perform low intensity, repetitive or sustained
activities over a prolonged period of time.
 BENEFITS
 Enhance muscle performance
 Increase strength of connective tissue
 Decrease stress on joints
 Reduce risk of soft tissue injury
 Improves capacity to repair or heal damaged
soft tissues
 Possible improvement in balance
 Enhances physical performance during
recreational activities & occupation or work
 Improves body composition : increase lean muscle
 mass & reduce body fat
 Enhance feeling of physical well being.