PHYSICAL EDUCATION 1 PHYSICAL EDUCATION
AMONG PRIMITIVE PEOPLE
MODULE 1: History of Physical Education
Definition of terms:
Health:
A human condition with physical, social, and
psychological dimensions; not merely the
absence of disease or infirmity.
Physical Activity:
Bodily movement produced by the contraction
of skeletal muscles that results in energy
expenditure.
Wellness:
The integration and balance of social, mental,
emotional, spiritual, environmental, and physical
health.
Exercise:
Planned, structured, and repetitive body
movement done to improve or maintain physical
fitness.
Fitness:
Fitness is defined as being in good physical
shape or being suitable for a specific task or
purpose.
Importance of History:
1. It enables us to understand the present
status of Physical Education
2. To be aware of the influences that have
shaped it and led to each establishment
3. It can be used to help verify and clarify
principles from the behavioral and social
science
 Primitive man moved in order to satisfy
a felt need or a necessity.
 The physical activities of primitive man
were not organized.
 The motives for physical activities were
mainly to search for food and to protect
oneself.
 For people whose language was less
adequate, dance was a mean of
expression, particularly in a certain
tribal societies or small groups.
 Play and games were an important part
of living for these primitive. It became a
recognized way to improve strength,
speed and skills qualities necessary for
survival.
 Dance is the oldest and liveliest of arts,
reflecting man’s age old used to
communicate joy or grief by using by
using the most immediate instrument of
disposal of the body.
 For primitive man, dance is a way of
thinking and living.
PHYSICAL EDUCATION IN GREECE
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 this military state
ATHENS:
  Athenians believed in the development
of the total individual in all life’s aspect.
 Their objective of physical education
was for physical perfection with
emphasis on beauty of physiques.
 Gymnastics was believed to contribute
to physical development and music was
also considered important to the
intellect.
 Gymnastics for the youth was practiced
in “Palaestra”, a place which provided
rooms for various physical activities.
Olympics:
 The first Olympics was held in 776 B.C
and continued every four years
thereafter.
 The contestant had to undergo ten
months training and rigid screening. He
had to be a free man without any
criminal record, he had to be in perfect
physiques and of good character
 He had to compete in accordance with
the rules.
 The victor did not receive any material
but a wreath of olive branches as his
crown.
 Citius, Altius, Fortius (swifter, higher,
stronger)
 Blue circle represents Europe.
 Yellow symbolizes Asia
 Black represents Africa
 Green stands for America
 Red circle is for austral- Asia
 Interlocking the circles symbolizing
unity
 The flag started to used
 During the 1920 Olympic games in
Belgium
GREEK PHILOSOPHERS IN PHYSICAL
EDUCATION:
1. Herodotus: recognized the use of P.E.
as an aid to medicine.
2. Galen: stated that P.E. is a part of
hygiene and subordinate to medicine.
3. Socrates: gave emphasis on the
importance of P.E. in attaining health in
order to achieve ones purpose in life.
4. Aristotle: recognized the close
interrelationship of the body and soul,
and the mental faculties can be affected
by poor health.
5. Xenophon: Thought of P.E. as
important on terms of the military.
6. Hippocrates: Proclaimed the law of use
and disuse of the parts of the body.
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 engage in
various physical activities following a
rigid schedule of training such as
marching, jumping, running, throwing
the discus and javelin, swimming among
others and body conditioning.
 The roman was never famous as an
athlete but admired good performance in
others and promoted it on a professional
basis like chariot racing and gladiator
combat where the life of the contestants
was at stake.
 The most famous stadium was the
Circus Maximus in Rome, a huge arena
that seated 200,000 spectators. The
chariot races were the main event here.
 The gladiator combats were held in the
coliseum, an arena 150 feet high seating
50,000 people.
 They did not believe in developing the
“body beautiful”. They preferred to be
spectators rather than participants.
PHYSICAL EDUCATION IN THE
PHILIPPINES
THE PRE-SPANISH PERIOD
 The aborigines in the Philippines, the
Negritos or Aetas had a way of life
similar to other people living in the
primitive society.
  The only motivations for physical
activities were for survival in connection
with their quest for foods and for
protection against a hostile environment.
 Such of those physical activities were,
running, leaping, jumping and climbing
to keep them physically fit.
 Maragtas, an ancient manuscript found
in Panay written in A.D 1212. This
historical document mentions about the
unusual ability and bravery of a Negrito
named Marikudo who had capturing
wild animals by himself without the
assistance of anyone or even a dog.
 The Negritos living in the mountains of
Bataan, Zambales and Tarlac are found
to be fond of music and dancing.
Among their dances are imitative their
way of life.
 The Indonesian and the Malays, those
who arrived earlier were driven to the
hinterlands, while the later waves of
immigrants settled along the coast, their
physical activities consisted of
producing foods through planting and
cultivating the mountain.
 Pagan people worshiped their gods and
made offering to the anitos or spirits.
 Dancing was a form of religious activity
and they danced to please their gods.
 They danced for victory in a tribal war
which they termed as cañao.
 Cockfighting is an ancient sport in the
Philippines, historian believe that this
sport is probable to have been
introduced by the Malays as early as
A.D 1212 during the rule of Datu
Sumakwel.
 The people in the lowlands especially
those who settled along the river banks
and lakes had bathing and swimming as
their favorite pastime.
THE SPANISH PERIOD
 The Spanish conquest of the Philippines
did not have much effect on the physical
activities of the people. Except the
enforced labor among the lower classes
of people in the building of churches.
 Bathing and swimming were still the
favorite pastime of the Filipinos which
was usually done at the setting of the
sun.
 Cockfighting was continued to be the
favorite sport, it was quite unfortunate,
though, the cockfighting ceased to be a
sport when the Filipino farmer had to
spend most of his time caring for his
favorite cock.
 Dancing to be one of the major physical
activities enjoyed by the people. Spanish
and European dances were introduced,
such as fandangos, urachas and jotas of
Spain.
 The polka and mazurkas of central
Europe and the Rigodon and lanceros of
France which were danced by people of
high social standing in the community.
 Games were played by the Filipinos
during the grand celebration or after the
procession on the Santacruzan.
 Pabitin: enjoyed by the little children.
 Palo sebo: enjoyed by the boys
 Juego de anillo: a game for the young
men riding on horseback and holding a
long stick on one hand which was used
to get any of the rings suspended in an
arch.
 The young girls played sungka, siklot,
piko, luksong tinik and hide and seek.
THE SCHOOLS AND UNIVERSITIES:
 Schools, colleges and universities were
stablished for formal training of the
Filipinos. However, only favored youths
were allowed to obtain higher education.
But physical education was not included
in the curriculum.
 Ateneo de municipal de manila, a school
founded by the Jesuit fathers, where
physical education was made a part of
the curriculum, including the gymnastics
mentioned by Jose Rizal in his
autobiography.
  In 1863, a royal decree established a
normal school for men in the city of
manila. Physical education was not
included in the curriculum but there was
health inspection conducted in the
beginning of class.
 In 1892, another royal decree
established the superior normal school
for women teachers in Manila. PE was
included in their curriculum.
 The revolutionary government under
General Emilio Aguinaldo was
established while the Spanish- American
war was in progress. A decree was
issued which provided for an official
primary school curriculum. P.E. was one
of the required subject but this was
short-lived with the coming of the
Americans.
PHYSICAL EDUCATION IN THE
PHILIPPINES DURING THE AMERICAN
PERIOD
 After the signing of treaty of Paris on
December 10, 1898, schools reopened.
 The development of physical education
in the Philippines happened in the
following dates:
 1901 – Physical exercises was one of the
subject introduced in the public schools
and regular program of athletics was
developed.
 1905 – Baseball and track and field were
introduced and taught to the young boys
in school.
 1909 – The athletic program was
inaugurated and much emphasis to the
playing of western sports and the
coaching of tennis.
 1910 – Basketball was first introduced
as a game for girls in the carnival meet
held in manila, but was later
discontinued in 1914.
 1911 – The athletic book was published
which prescribed the simple group
games and rules for the team sports.
 1914 – The teacher’s vacation assembly
in manila gave special training to
Filipino teachers.
 1919 – the syllabus entitled “physical
education: a “Manual for Teachers” was
published which was submitted by
special committee of superintendents
and edited by Frederick O. England.
 1920 – physical education was made a
required subject in the curriculum of all
public schools
 1928 – a summer school for coaching
was held with the aim of helping the
public school teachers in change
of athletics to improve their coaching
method
 1938 - A summer school of P.E was
opened by the bureau of education under
the direction of Mr. Serafino Aquino, at
Rizal stadium.
MODULE 2: Elements of Exercise (Warm
up-Workout-Cooldown)
3 Elements of Exercise
1. Warm up- To prepare for physical
exertion or a performance by exercising
or practicing gently beforehand.
Exercises that increases body
temperature to condition and increase
flexibility or range of motion.
2. Workout- is a session of vigorous
physical exercise or training. It involves
exercise designed to develop specific
goals such as strength, flexibility,
power, speed, and cardio vascular
endurance.
3. Cool down- (also known as limbering
down or warming down) is an easy
exercise, done after a more intense
activity, to allow the body to gradually
transition to a resting or near-resting
state.
Definition of terms:
Dynamic Stretching: This form of
stretching improves speed, agility and
acceleration. It involves the active tightening of
your muscles and moving your joints through
their full range of motion. These functional and
sport-specific movements help increase muscle
temperature and decrease muscle stiffness.
Static Stretching: Static stretching
requires you to move a muscle to the end of its
range of motion, and to maintain that position
without pain for 20 to 45 seconds. Repeat this 2
to 3 times each. This is a very effective way to
increase flexibility. However, these stretches
should only be done after athletic activity,
during cool-down).
Aerobic Exercise: This involves
continuous activity that builds endurance, such
as cycling, walking and long-distance running.
Anaerobic Exercise: This consists of
short bursts of intense activity, with a period of
rest in between
Purpose and Benefit of Warm up Exercises
The main purpose and benefit of warm
up exercises is to slowly increase your heart
rate. This increase in heart rate helps to raise
your body temperature and to increase the blood
flow to your muscles. This increase in blood
flow properly oxygenates your muscles and
prepares them for the upcoming more strenuous
aerobic exercise.
With your body properly warmed up,
you can easily and safely perform the needed
stretching exercises to ensure proper flexibility
and range of motion for your exercise routine.
Warming up properly and then stretching readies
your muscles for the aerobic exercise. This
helps minimize potential muscle tears and
injury.
With a proper warm up exercise and
stretching routine the elasticity and flexibility of
the tendons and ligaments are increased. Your
joints are lubricated with synovial fluid which is
released during your warm up routine.
How to Warm up
Warm up right before you plan to start
your workout. In general, warm up by focusing
first on large muscle groups, such as your
hamstrings. Then you can do exercises more
specific to your sport or activity, if necessary.
Begin by doing the activity and
movement patterns of your chosen exercise, but
at a low, slow pace that gradually increases in
speed and intensity. This is called a dynamic
warmup. A warmup may produce mild sweating,
but generally won’t leave you fatigued.
Here are some examples of warm-up activities:
-To warm up for a brisk walk, walk slowly for
five to 10 minutes.
-To warm up for a run, walk briskly for five to
10 minutes.
-To warm up for swimming, swim slowly at first
and then pick up the tempo as you’re able.
Purpose and Benefit of Cool down Exercises
The benefits of cooling down are just as
important as warm up period but bring you
different benefits than the warm up routine.
Although many people skip warming up and
cooling down, the cool down step is probably
the most overlooked piece of an effective
exercise routine.
There are some essential benefits of
stretching and cooling down after your workout.
After a long hard workout, many people just
stop and end their routine there. The problem is
that this does not give their body the proper time
to recover or time to re-stretch those muscles.
Cool downs, or the recovery period, allows your
body to recover from the rigorous training you
just did.
During this period, you are allowing the
blood to properly redistribute itself to the heart.
This redistribution helps rid the muscles of lactic
acid which can build up around the muscles
during an aerobic workout.
If you stop your aerobics abruptly and
do not cool down, the blood can pool up around
your muscles in the legs. This can cause
insufficient blood flow and oxygen to the brain
giving you a light headed and dizzy sensation.
Dizziness, nausea and feeling worn out are
common symptoms of an improper or no cool
down period.
How to Cool down
Similar to the warm up routine, a cool
down should last at least 5 minutes. It can last
up to 15 minutes, depending on how strenuous
your exercise routine was.
Your goal is to slowly lower your speed
and intensity level by running slower. Continue
to cool down by jogging in place and then
marching in place. Keep bringing the intensity
down a bit more until eventually you are
walking in place.
As you slow down, remember to lower
your arms as well to help bring your heart rate
back to normal. Towards the end of the cool
down your arms should not go above your heart.
Just swing them slowly by your side.
Here are some examples of cool-down activities:
-To cool down after a brisk walk, walk slowly
for five to 10 minutes.
-To cool down after a run, walk briskly for five
to 10 minutes.
-To cool down after swimming, swim laps
leisurely for five to 10 minutes.
Aerobic and Anaerobic Exercise
Aerobic means with oxygen while
anaerobic means without oxygen.
While doing aerobic exercises, your
muscles need oxygen to perform efficiently and
fat needs oxygen to burn. Aerobic exercises give
you the best fat burning benefit. Although
aerobics are best for burning fat, anaerobic
training will give you the best benefit for
building and toning lean muscle.
The leaner muscle you have the higher
your basal metabolic rate. Which in turn means
you will be burning more calories during the day
and night. While strengthening is the most
common form of this type of exercise, there are
other types that are considered anaerobic.
Strength Training: The most common
anaerobic workout is strength training. Although
most people think of strength training as weight
lifting there are other types of strength training
exercises. Doing resistance band exercises are a
great way to provide resistance to your muscles
and building strength. These are inexpensive,
take up very little room and can travel with you.
This makes it convenient and you will always
have your exercise equipment handy. You can
also build muscles with dumbbell exercises.
These are also a great alternative to weight
lifting. You can purchase various sizes and
weights and get either fixed weight dumbbells or
adjustable weight dumbbells. Lastly, you can
always use your own body weight to strengthen
and tone your muscles. Body weight exercises
are a great way to start with this type of
workout.
Other Exercises: Most people associate
anaerobic with just strength training like weight
lifting, however, certain exercises that many
think of as aerobic are really anaerobic
exercises. For instance, sprinting or jump roping
can be anaerobic exercises if performed at an
extremely high intense level. This is where some
of the confusion comes from. Most people
assume running is an aerobic exercise. If done at
a certain intensity level it does still require
oxygen, therefore it is an aerobic exercise. But
as the intensity level increases, and the body
cannot supply sufficient oxygen, it will switch to
using a higher percent of carbs and a lower
percent of fat for fuel. When these types of
exercises are done at an extreme level they
become an anaerobic workout. Exercises like
sprinting are providing benefits of building
muscle, burning calories and strengthening your
heart.
Interval Training Exercises
Interval training exercises, also known
as (High Intensity Interval Training) HIIT, are a
great way to combine low intense aerobics with
high intense workouts. High intensity interval
workouts really build endurance and strengthens
your muscles. With HIIT, you get the benefit of
burning calories and fat in a shorter period. This
is due to the inclusion of high intense spurts of
aerobic exercises. These spurts really get the
oxygen flowing and the blood pumping. If you
want to add something new to your aerobic
workouts and weekly exercise routine, then keep
reading to see if this is what you are looking for.
HIIT will give you a great workout, burn
maximum calories and fat and get you fit and
healthy.
How It Works
High intense interval workouts combine
spurts of high intensity aerobics followed by
periods of rest or low activity exercise.
Basically, HIIT combines the benefits of aerobic
exercise and anaerobic exercise. The high
intense phase of interval training can be
increased speed and/or increased challenge such
as walking at an incline. During the spurts of the
high intense phase of the workout, you are in an
anaerobic exercise state and in this state your
body uses the energy stored in the muscles. HIIT
is an excellent way to not only burn calories but
to strengthen your heart. The repetitiveness of
this type of training helps your muscles build up
a tolerance to the buildup of lactate and since
your heart is a muscle this in turns strengthens
your heart.
Benefits of HIIT
The key benefit of HIIT training is
building endurance. This is why this type of
training is so widely used by elite athletes.
Building your endurance will allow you to stay
more active at all other exercises and activities.
Endurance is not the only benefit of interval
training. Other key benefits include increase
calorie burn, boosted metabolism, and warding
off boredom of the typical exercise routine. With
the added spurts of high intense exercising, you
achieve higher calorie burn and a significant
boost to your metabolism. And with this type of
training you are constantly “mixing it up” so you
don’t get bored. Make your HIIT a personal
challenge and aim for increasing the total
duration of the exercise routine as well as
increasing the duration and intensity of your
spurts of high intense exercises.
Dynamic Warm-up Exercises:
Standing Arm Circles, Standing Knee Hugs,
Walking High Kicks, Hip Circles, Inchworms,
Shoulder Pole, Butt Kicks, High Knees,
Jumping Jacks
Static Cool Down Exercises:
Neck Flexion, Neck Lateral Flexion Stretch,
Triceps Stretch….
MODULE 3: Principles of training and
Components of Fitness
Principles of Training:
1. Overload- to increase strength and endurance,
you need to add new resistance or time/ intensity
to your efforts. This principle works in concert
with progression. A person must work (load) the
body in a higher manner than normal in order to
improve fitness.
2. Progression- As a person’s fitness level
improves, he or she will need to make
adjustments to the exercise program if continued - is the amount of force a muscle can produce.
improvements are desired. What used to be Examples would be the bench press, leg press or
overload may no longer be sufficient. bicep curl. The push up test is most often used to
Frequency, intensity or amount of time test muscular strength.
dedicated toward the individual’s exercise
3. Muscular Endurance
program may need to be changed for continued
fitness enhancement. - is the ability of the muscles to perform
continuous without fatiguing. Examples would
3. Consistency/ Frequency- Consistency in
be cycling, step machines and elliptical
working out will bring more substantial results
machines. The sit up test is most often used to
than periodic extreme fitness routines. This
test muscular endurance.
allows you to measure the frequency of training
or exercise you do in a period of time. Having 4. Flexibility
no consistency to training may lead you to fall
back to where you started or lose the benefits - is the ability of each joint to move through the
you have worked hard for. available range of motion for a specific joint.
Examples would be stretching individual
4. Specificity- The principle of specificity means muscles or the ability to perform certain
only those body parts, muscles or systems functional movements such as the lunge. The sit
involved in a workout will be the ones to and reach test is the most often used to test
experience training. The sport or exercise flexibility.
training should be relevant and appropriate to
the sport or activity for which the individual is 5. Body Composition
training in order to produce the desired effect. - is the amount of fat mass compared to lean
Essentially, specificity training means that you muscle mass, bone and organs. This can be
must perform the skill in order to get better at it. measured using underwater weighing, Skinfold
5. Individuality- Everyone is different and readings, and bioelectrical impedance.
responds differently to training. Some people are Underwater weighing is considered the “gold
able to handle higher volumes of training while standard” for body fat measurement, however
others may respond better to higher intensities. because of the size and expense of the
This is based on a combination of factors like equipment needed very few places are set up to
genetic ability, predominance of muscle fiber do this kind of measurement.
types, other factors in your life, chronological or
athletic age, and mental state.
Components of Fitness:
1. Cardiovascular Endurance
- is the ability of the heart and lungs to work
together to provide the needed oxygen and fuel
to the body during sustained workloads.
Examples would be jogging, cycling, and
swimming. The Cooper Run is used most often
to test cardiovascular endurance.
2. Muscular Strength