LESSON 1:
subject in the school curriculum.
The newer and modern perception of physical
education is that it is education through
physical activities. In modern physical
education idiom, it is education through
"movement." Wunderlich (1967) describes
of movement as follows:
1. It provides sensory data.
2. It broadens the horizon.
3. It stimulates function and structure of all
bodily organs.
4. It is the means by which an individual
learns about himself in relation to his ambient
environment.
Physical Education focuses on the concept
of "learn to move, move to learn". An
individual must know how to move in order to
learn on how to move in order to acquire and
learn the needed knowledge in a certain
activity.
PHYSICAL EDUCATION
- integral part of the educational
program designed to promote
optimum development of the
individual physically, socially,
emotionally and mentally
- aim the improvement of human
performance through the medium of
physical activities
- concerned to the development of
knowledge and attitudes conducive to
lifelong learning and participation.
Legal Bases of Teaching Physical
Education in the Philippines Setting
1901 Physical exercise was one of the
subjects introduced in the public schools and
regular program of athletics was developed.
1920 Physical Education was made a
required subject subjects in the curriculum of
all public schools.
1937 Physical Education was made curricular
1969 The School of Physical Education and
Sports Development Act of 1969. A program
of activities included among others:
1982 MAPE was introduced and the learning
area involves music, arts, and physical
education.
Functions of Physical Education
Physical Education performs three
functions which are:
1. Biologic Function - enhancement of the
individuals' growth and development through
body movement.
2. Integrative Function - personality
integration achieved through participation in
properly selected physical activities.
3. Social Function - transmitting values and
standards that are consistent with the needs
and ideals of the society.
OBJECTIVE OF PHYSICAL EDUCATION
Students are involved with movement that is
getting their bodies into action. Movement is
the medium for education people in regard to
their physical, mental, emotional and social
development
1. PHYSICAL DEVELOPMENT
it deals with the program of activities that
build physical power in an individual by
developing the various systems of the body
individual who participates energetically will
develop and maintain good health and a
high level of physical fitness.
2. SOCIAL DEVELOPMENT
The different activities in physical education
provide opportunities for the
development of desirable social traits
needed for adjustment to the social life in
general
WORTHWHILE TRAITS:
1.friendliness
2. cooperation
3. respect for the rights of others
4. good sportsmanship
 5. good leadership and followership 6.
honesty in group competition
3. EMOTIONAL DEVELOPMENT
The informal nature of physical education
activities provides opportunities for self-
expression and emotional mastery.
-students overcome their shyness and
help them boost their confidence and self-
esteem.
EX:
1. self-confidence 2. self-control 3. self-
reliance 4. courage 5. determination
4. MENTAL DEVELOPMENT
deals with the accumulation of a body of
knowledge and the ability to think and
interpret this knowledge.
OBJECTIVES OF PE:
1. Knowledge- it enhances critical thinking
how activities are done according to rules,
regulations and strategies.
2. Physical fitness - improves and maintains
the workload of the individual without
staggering and undue fatigue after which
have time or energy to meet some more
emergencies in life.
3. Social -to understand oneself; to get along
with others for effective living.
4. Motor skills -learning of the fundamental
skills necessary for participation in sports and
games.
5. Aesthetic-relating or responsive to or
appreciative of what to is pleasurable to the
senses.
6. Nationalism - preservation of cultural
heritage through revival of indigenous games,
dances and sports.
7. Conservation of natural environment -
protection of forest and aquatic resources.
The Meaning, Concepts and Components
of Physical Fitness
Physical Fitness - ability to perform one's
daily task efficiently without undue fatigue but
with extra "reserve" in case of emergency.
Being physically fit - being able to perform
one's daily task efficiently without undue
fatigue and still have an extra energy to enjoy
leisure activities and/or meet emergency
demands.
(3) three important aspects that an
individual should be able to meet in order
to be considered physically fit.
1. Being able to perform one's daily tasks
without getting too tired before the end of
the day. These daily activities include: a.
Waking up in the morning to prepare for
school or work b. Going to school or office on
time c. Attending classes regularly
2. Enjoying leisure time in some form of
recreational activities.
Leisure time - amount of time that is left after
the daily routine activities of an individual
have been accomplished.
Recreation- refers to any activity that is
participated in by the individual during leisure
time on voluntary basis because it provides
an immediate satisfaction to the individual.
EXAMPLE: a. Watching TV or movies b.
Talking to friends over the phone c. Reading
books and magazines articles
CONCEPT OF PHYSICAL FITNESS
ACCORDING TO ANDIN (2019)
- Physical fitness is the ability to
perform one's tasks efficiently without
undue fatigue but with extra reserve in
case of emergency.
COMPONENTS OF PHYSICAL FITNESS
1. ORGANIC VIGOR
soundness of the heart and the lungs
which contribute to the ability to resist
diseases
2. ENDURANCE
ability to sustain long-continued
contractions where a number of muscle
groups are used
capacity to bear or last long in a certain
task without undue fatigue.
3. STRENGTH
 capacity to sustain the application of
force without yielding or breaking;
 the body and the waste products
 ability of the muscles to exert effort of oxidation carried off
against a resistance
4. POWER
ability of the muscles to release maximum 3. IMPROVED DIGESTION
force in the shortest period of time. exercise aids digestion in increasing the
5. FLEXIBILITY appetite and movement of digestive organs
quality of plasticity which gives the ability to IT AIDS IN 2 WAYS:
do a wide range of movement - increases the appetite
6. AGILITY - The movement of the digestive
ability of the individual to change direction organs speeds up that moves the
or position in space with quickness and food along more rapidly and easily
lightness of movement
7. BALANCE 4. IMPROVED ELIMINATION
ability to control organic equipment neuro- Elimination is greatly aided and
muscularly; constipation prevented by exercise. The
a state of equilibrium. peristaltic action increases and therefore
8. SPEED the processes of excretion are more
ability to make successive movements of efficiently regulated
the same kind in the shortest period of time
5. IMPROVED MUSCULATURE
muscles become stronger through use.
VALUES OF EXERCISE Also, the general muscle tone of the body
is improved through exercise.
- The basis of even so called inept
organic materials is activity. 2. PSYCHOLOGICALVALUES
- The consensus of scientific opinion - exercise improves the mental tone of
today is that exercise is of value to the individual
most individuals. - it assists in maintaining mental
- Exercise must be regular, enjoyable, health
vigorous and suited to the individual. - exercise is like developing
confidence and obtaining joys and
satisfactions that come from
successfully completed tasks
1. PHYSIOLOGICAL VALUES
- exercise improves the efficiency in 3. SOCIOLOGICAL VALUES
function of the vital organs and instinct or desire may be satisfied through
muscular system sports. In sports, other social values such
- It also helps to promote the growth as team work, loyalty and
and development of some body sportsmanship may also be achieved
parts

UNDER: Functions of Physical Education

1. IMPROVED CIRCULATION Physical Education performs three functions

Exercise serves to promote better which are:
circulation through out the entire body.
1. Biologic Function - enhancement of the
This results in part from the fact that the
individuals' growth and development through
heart pumps out a greater volume of
blood with fewer strokes per minute. body movement.
2. Integrative Function - personality
2. IMPROVED RESPIRATION
integration achieved through participation in
- during the exercise, the rate of
properly selected physical activities.
respiration increases.
- Respiration or breathing is the
means by which oxygen is taken to
3. Social Function - transmitting values and
standards that are consistent with the needs
and ideals of the society.
COMPONENTS OF PHYSICAL FITNESS
2 categories the health-related components
(Flexibility, Cardiovascular Endurance,
Muscular Strength, Muscular Endurance and
Body Composition) and the performance-
related components (Agility, Balance,
Coordination, Power, and Speed).
1. Health-Related Fitness
- function of body's adaptation to exercise. It
could be developed and maintain through the
regular and proper exercise program.
(5) components of Health Fitness. They
are as follows:
A. Muscular Strength - ability of the muscle to
maximum effort in brief duration. It may be
developed through isotonic, isometric, or
isokinetic contractions.
1. Isotonic Contractions - voluntary
contractions in which muscles shorten and
lengthen alternately. The muscle contracts at
varying speed against a resistance.
These contractions are of two types:
2.Concentric Contraction - muscles that
shorten during exercise. NO movement that
occurs and the length of the muscle remains
unchanged.
3.Eccentric Contraction - muscle that
lengthens during an exercise. Muscles exert
force due to an outside resistance.
Isometric Contractions - muscles are
contracted against an immovable resistance.
Isokenetic Contractions - muscles are
exposed to fixed machines with variable
degrees of resistance.
B. Muscular Endurance - ability of the
muscle to endure a sub maximal effort for a
prolonged period of time.
C. Cardiovascular Endurance - ability of the
heart, blood vessels and the lungs to adapt to
physical exertion for a prolonged duration.
D. Flexibility
- ability of the muscles and joints to go
through a full range motion.
- reduces the risk of injury, enhances
performance and prevents muscle and
soreness.
- achieved through stretching designed to
lengthen or elongate soft tissue structures
and thereby increase the range of motion
Types of Stretching (Basic Methods Used
to Develop Joint Flexibility)
1. Ballistic Stretching. - muscle contractions
to force muscle elongation bobbing (i.e. up
and down) movement
2. Static Stretching. - involves slowly
stretching a segment of the body to the
farthest point and holding that position for at
least 15-30 seconds.
3. Dynamic stretching- use of a muscle's
own force production and the body's
momentum to take a joint through the full
available range of motion
4.Proprioceptive Neuromuscular
Facilitation -contract-relax approach to
stretching.
E. Body Composition - proportion of lean
body mass fat body mass. It stresses one's
relative fatness or leanness in relation to
height.
Somatotypes
Somatotyping or body typing - system of
classifying an individual according to the
shape of the body
3 distinct types:
1. An ectomorph body type is characterized
as lean and small body build with greater
surface area to mass ratio.
2. A mesomorph body type has a relative
predominance of muscles. The bones are
usually large and heavy with massive limbs,
thus contributing to greater weight than the
ectomorphic body type.
3. An endormorph body type -
characterized by a relative predominance of
soft roundness and large digestive viscera.
There is a greater percent of body fat when
compared to lean body mass.
Somatotypes are of special interest to fitness
enthusiasts and athletes. It helps the
individual understand the extent of weight
reduction or weight gain he/she expects to
achieve given a well-defined exercise
program.
Performance Related Fitness
- one's movement skill.
5 general components namely:
1. Balance - ability to maintain
equilibrium in relation to changes in
body position.
Static Balance - maintain equilibrium in a
fixed position such as standing on one foot or
on a balance beam.
Dynamic Balance - maintain one's
equilibrium while the body is in motion.
Walking on a balance beam is one example
of this type of balance.
2.Coordination - harmonious working
relationship between the skeletal muscle and
nerves in one aspect of movement
3. Agility -ability to quickly shift or change
direction of the body from one point to
another.
4. Speed - perform a task or move from one
point to another in the shortest possible time.
5. Power - ability to perform one maximum
effort in a short period of time. EX: track and
field and weightlifting.
BENEFITS OF PHYSICAL FITNESS
1. Vitality. Muscles are basic for all body
action. They increase in strength with and
deteriorate from lack of it.
2. Posture. to maintain his general postural
alignment better than one weak musculature.
3. Relieves Lowback Pain
4. Retards Aging Process.
5. Physical Fitness and Ability to Meet
Emergencies.
6. Neuromuscular Skill. The smooth,
efficient coordination of the muscular system
is improved as a result of regular participation
in physical activity.
7. Relaxation.
8. Improvement of Personality and Social
Skills
9. Mental Fitness.
10. General Growth.
The Parameters of Physical Fitness
various disciplines into four measurable
parameters, which are:
1. Muscular Endurance
2. Muscular Strength
3. Cardio-respiratory Endurance
4. Joint Flexibility
UNIT 3-NUTRITION:
Nutrition- substance in food that provides
structural or functional components or energy
to the body.
Essential nutrient - substance that must be
obtained from the diet because the body
cannot make it in sufficient quantity to meet
its needs.
The Food Groups Contemporary health
specialists consider the four basic food
namely:
 1. Carbohydrate
the energy and giving foods. Rice, whole
grain, flour, potatoes
main component of these foods is starch,
which is turned into sugar needed to produce
energy.

2. Protein-rich foods
building blocks of the body as they build and
repair body tissues.
Sources of protein are meat, fish, poultry,
beans, milk and eggs.
3. Fat-rich foods.
needed for body lubrication and insulation.
They protect the internal organs and provide
essential fatty acids
4. Vitamin and mineral-rich foods
body regulator of metabolic processes.
Sources of most vitamins and minerals are
green leafy and yellow vegetables and fruits.
(6) essential nutrients that the body needs
to function properly.
1. Protein: meat, dairy, legumes, nuts,
seafood and eggs
2. Carbohydrates: pasta, rice, cereals,
breads, potatoes, milk, fruit, sugar
3. Lipids (most commonly called fats
4. Vitamins:
5. Minerals
6. Water: As a beverage and a component of
many foods, especially vegetables and fruits.
- "forgotten nutrient
- it is a substance that is essential to the life.

APPROXIMATE WEIGHTS