PHYSICAL ACTIVITY TOWARDS HEALTH & FITNESS 1

HEALTH & WELLNESS,

MOVEMENT
EDUCATION &
EXERCISE PROGRAM

EDNALYN G. SALINAS
P.E Instructor
 Legal bases of teaching physical education in the philippines
1901 - Physical Exercise was
one of the subjects and regular
program of athletics was
developed
1920 - Physical Education
became a required subject in the
the secondary school curriculum
curriculum of all public schools
1982 - MAPE was introduced
1969 - The School of Physical
(Music, arts, and Physical
Education and Sports
Education)
Development Act of 1969.
1. A program of health education
1937 - Physical Education was and nutrition
made as curricular subject in 2. A program of Physical fitness for
all pupils
3. A program of Competitive
Athletics
4. A program of Intramurals and
inter-unit athletic competition
within schools, districts, and
provinces
5. An annual athletic competitions
within and among regions
 Legal bases of teaching physical education in the philippines
Article XIV Section 19 (1) and (2) of the 1987 Philippine
Constitution, mandates that:

The state shall promote physical education and encourage sports programs, league
competitions, and amateur sports, including training for international competitions, to
foster self-discipline, teamwork, and excellence for the development of a healthy and alert
citizenry.

All educational institutions shall undertake regular sports activities throughout the country
in cooperation with athletic clubs and other sectors
Functions OF PHYSICAL EDUCATION
BIOLOGIC FUNCTION
refers to the enhancement of the individual’s growth and development through
body movement.

INTEGRATIVE FUNCTION
refers to the personality integration achieved through participation in properly
selected physical activities.

SOCIAL FUNCTION
refers to transmitting values and standards that are consistent with the needs
and ideals of the society.
FITNESS - a major goal of p.e
Fitness is the ability to live a healthy, satisfying, and useful life. This type of life is
what the educational philosophers and thinkers term as the “GOOD LIFE” which is
the ultimate goal of education.

To live a good life means that an individual satisfies the basic needs as physical
well-being, love, affection, security, and self-respect; lives blissfully with other
people and is interested in them; has an interest and yearning to serve humanity
and believes in and exemplifies high ethical standards.

PE as a component of the educational system strives to aid the development of

an individual so that he can achieve total fitness to allow him to enjoy the “good
life”.
 objectives of physical education
1. PHYSICAL DEVELOPMENT - through selected PE activities, an individual who
participates energetically will develop and maintain good health and a high level
of physical fitness. The attainment of physical skills can motivate an individual
who participates further in Physical activities; his growth and development will
improve.
2. SOCIAL DEVELOPMENT - involvement in PE activities provides opportunities for
the development of enviable social traits needed for adjustment to the social life
in general.
Some worthwhile traits are:
friendliness
cooperation
respect for the rights of others
good sportsmanship
good leadership and followership
honesty in group competition
 objectives of physical education
3. EMOTIONAL DEVELOPMENT - the informal nature of physical activities
offers opportunities for self-expression and emotional mastery.
Some worthwhile traits are:
self-confidence
self-control
self-reliance
courage
determination

4. MENTAL DEVELOPMENT - the individuals develop mental capacities by

learning the mechanical principles of underlying movements, as one
obtains knowledge and understanding of the rules and strategies of the
games and sports as one discovers ways of improving his movements and
ways of thinking that enhances critical-thinking ability.
factors that result what is physical fitness?
to physical fitness
the ability to perform
1. good medical and
dental care one’s daily task
2. proper nutrition efficiently without
3. adequate rest and undue fatigue but with
relaxation
extra “reserve” in case
4. regular physical
activity or exercises of emergency.
 CONCEPTS OF PHYSICAL FITNESS
1. ORGANIC VIGOR - soundness of the heart and the lungs which contributes 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; ability
of the muscle to exert effort against the resistance.
4. POWER - ability of the muscle to release maximum force in a shortest period of time.
5. FLEXIBILITY - a quality of plasticity, which gives the ability to do a wide range of movements.
6. AGILITY - ability to change direction or position in space with the quickness and lightness of
movement.
7. BALANCE -ability to control organic equipment neuro-muscularly; a state of equilibrium.
8. SPEED - ability to make successive movements of the same kind in the shortest period of
time.
 components OF PHYSICAL FITNESS
I. HEALTH-RELATED FITNESS - a function of body’s adaptation to
exercise.
1. Muscular Strength
2. Muscular Endurance
3. Cardiovascular Endurance
4. Flexibility
5. Body Composition

II. PERFORMANCE-RELATED FITNESS - quality of one’s movement skill

1. Balance
2. Coordination
3. Agility
4. Speed
5. Power
 health-related fitness components
1. Muscular Strength
ability of the muscle to exert maximum effort in brief duration. It may
be developed through ISOTONIC, ISOMETRIC, OR ISOKINETIC
CONTRACTIONS.
1.1 ISOTONIC CONTRACTIONS
voluntarily contractions in which muscles shorten and lengthen
alternately, muscle contracts at varying speed against a resistance.

A. CONCENTRIC CONTRACTION - muscles that shorten during

exercise. There is no movement that occurs and length of the muscles
remain unchanged.
B. ECCENTRIC CONTRACTION- muscle that lengthens during an
exercise. Muscles exert force due to an outside resistance.
 health-related fitness components
1.1 ISOTONIC CONTRACTIONS
 health-related fitness components

1.2 ISOmetric CONTRACTIONS

the muscles are contracted against immovable resistance. The exercise
provides maximum contraction of muscle; but there is no observed
movement during the exercise.
 health-related fitness components

1.3 ISOkinetic contractions

similar to isotonic contractions but the muscles are exposed to fixed
machines with variable degrees of resistance. Through the range of
movement, resistance is equal to the force applied.
 health-related fitness components
2. muscular endurance
ability of the muscle to endure a sub maximal effort for a prolonged
period of time. Performing a strength exercise such as push-up over a
long period of time or repeating it for many continuous times. To
achieve muscular endurance, one must have muscular strength. It will
be developed by employing the different strength training exercises
for longer periods of time or increase number of repetitions.
 health-related fitness components
3. cardiovascular endurance

ability of the heart, blood vessels, and the lungs to adapt to physical
exertion for a prolonged duration. Usually, the heart rate is increased
from the resting pulse rate to target heart rate that the individual has
to sustain for a period of 20 to 60 minutes.

With high level of endurance, an individual has more energy and has the
ability to sustain different types of activities. The Coronary Heart
Disease will likely be prevented.
 health-related fitness components
3. cardiovascular endurance
Important variables to consider when engaging in any cardiovascular
programs:
1. Intensity which refers to how stressful the exercise is.
2. Duration which refers to how long will the exercise be performed.
3. Frequency which refers to the number of times the individual will
exercise each week.
4. Mode which refers to the kind of activity selected.
Activities:
1. Prolonged brisk walking 2. Prolonged Jogging 3. Stationary
bicycling 4. Prolonged skipping rope 5. Playing Basketball 6.
Continuous Swimming 7. Aerobic Dancing 8. Hiking 9.
Playing Football
 health-related fitness components
4. flexibility
ability of the muscles and joints to go through a full range motion. It
reduces the risk of injury, enhances performance and prevents muscle
soreness.

It is achieved through stretching designed to lengthen or elongate soft

tissue structures and thereby increase the range of motion.

3 basic movements
1. FLEXION - bending of a body segment
2. EXTENSION - straightening a body segment
3. ADDUCTION - moving a limb toward the body
 health-related fitness components
4. flexibility
 Flexibility
TYPES OF STRETCHING

1. BALLISTIC STRETCHING

2. STATIC STRETCHING

3. DYNAMIC STRETCHING

4. PROPRIOCEPTIVE

NEUROMUSCULAR

FACILITATION (PNF)
 Flexibility
TYPES OF STRETCHING

1. BALLISTIC STRETCHING

2. STATIC STRETCHING

3. DYNAMIC STRETCHING

4. PROPRIOCEPTIVE

NEUROMUSCULAR

FACILITATION (PNF)
 Flexibility
TYPES OF STRETCHING

1. BALLISTIC STRETCHING

2. STATIC STRETCHING

3. DYNAMIC STRETCHING

4. PROPRIOCEPTIVE

NEUROMUSCULAR

FACILITATION (PNF)
 Flexibility
TYPES OF STRETCHING

1. BALLISTIC STRETCHING

2. STATIC STRETCHING

3. DYNAMIC STRETCHING

4. PROPRIOCEPTIVE

NEUROMUSCULAR

FACILITATION (PNF)
 health-related fitness components
5. BODY COMPOSITION
refers to the proportion of lean body mass to fat body mass. It
stresses one’s relative fatness or leanness in relation to height.

SOMATOTYPES
somatotyping or body typing is a system of classifying an individual
according to shape of the body. It was developed by Sheldon during
1940s and 1950s.
He noted that the physique of the body may be categorized into three
distinct types:
1. ECTOMORPH
2. MESOMORPH
3. ENDOMORPH
health-related fitness components
 performance-related fitness components

refers to a quality of one’s movement skill. It includes 5 general components.

1. BALANCE - ability to maintain an equilibrium in relation to changes in body

position.

A. STATIC - maintain balance in a fixed position

B. DYNAMIC - maintain balance while the body is in motion
 performance-related fitness components

2. COORDINATION - harmonious working relationship between the skeletal

muscle and nerves in one aspect of movement.

Hand-eye coordination is demonstrated in certain sports skills.

 performance-related fitness components

3. AGILITY - ability to quickly shift or change direction of the body from one
point to another.
4. SPEED -ability to 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. a
product of both strength and speed.
To care for one's body and
keep it healthy is to love
oneself.
BENEFITS OF PHYSICAL
FITNESS 1. Vitality
2. Posture
3. Relieves Low back Pain
4. Retards aging process
5. Physical Fitness and ability to
meet emergencies
6. Neuromuscular strength
7. Relaxation
8. Improvement of Personality
and Social Skills
9. Mental Fitness
10. General growth
 Performance task
Think Observe List Plan
Think of the tasks Observe the people When you are done From the list, create
that you do every around you, your reflecting and a weekly plan and
day, from the friends or your observing, list down adapt some of the
moment you wake family. What all the activities you activities on your
up to the moment health-related think are health- list that you can do
you sleep. fitness do they do? related fitness. during the week.
Thank you for
listening!
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