• Mental Health

Introduction to Physical - Ability to concentrate on a task for an

Education extended period of time. Ability to
handle stress, relate to others and
What is Physical Education? make choices.

An integral part of educational program • Emotional

designed to promote the optimum development of - A person’s way of handling success as
the individual physically, mentally, socially, well as defeat, of coping with everyday
emotionally and spiritually. problems and stress.

• Social Health Emotional Health

Objectives of Physical Education - The ability to relate comfortably to
different social situations and act
• Personal Responsibility appropriately in variety of settings.
- Individual need to become ever more
health-conscious. Responsible and
• Spiritual Health
informed behaviors are the key to good
- Refers to a person’s belief in God’s
health.
sense of values, and the ability to
exercise what he believes is right.
• Health benefits for all people
Research shows that positive beliefs,
- Lower socio-economic conditions and
comfort and strength from religion,
poor health are often interrelated.
meditation and prayer contribute to
Extending the benefits of good health
healing and sense of well-being.
to all people is crucial to the health of
the nation.
Physical Fitness and Health
• Health promotion and disease prevention
- A shift from treatment to preventive Health
techniques will drastically cut-health-
care cost and help all people to - Defined as the state of complete
achieve a better quality of life. physical, mental, social and spiritual
well-being and not merely and absence
What is Physical Fitness? of disease or infirmity.

1. It is the ability of an individual to accomplish Physical Fitness

daily task effectively and efficiently.
- Places an emphasis on having a vigor
2. Accomplished task without undue fatigue
and energy to perform physical work
3. Physical inactivity and sedentary lifestyle
an exercise.
seriously threaten our health and hasten
the deterioration rate of the human body. “The end objective of physical activity is
4. The ability to live a healthy, satisfying and HEALTH”
useful life.

Fitness
Physical Activity
- A major Goal of Physical Education
- The ability to live a healthy satisfying - A bodily movement produced by
and useful life. skeletal muscles. It requires energy
expenditure and produces progressive
Good Life benefits.
- An individual satisfies his basic needs Exercise
physical well-being, love, affection,
security and self-respect. - A type of physical activity that requires
planned, structured and repetitive
Five (5) types of Health bodily movements to improve or
maintain physical fitness components.
• Physical Health
- A condition of the body is active, does
not get tired or sick easily, is strong and
has full of energy.
Health and Wellness Benefit of Regular
Exercise
1. Improves Cardiovascular Fitness &
Health
- Strong Heart Muscles
- Increase oxygen to the brain
- Reduced blood fat
- Reduced risk of heart attack, stroke
and hypertension
2. Greater lean body mass and less body
fat
- Greater work efficiency
- Less susceptible to disease
- Improved appearance
3. Improved strength and muscular
endurance
- Greater work efficiency
- Less chance of muscle injury
- Reduces risk of lower back problems
- Improved performance in sports
- Improved ability to meet unforeseen
emergencies
4. Reduce risk of having cancer and
diabetes
- Reduced risk of having colon cancer
- Possible reduced risk of rectal,
reproductive and breast cancer
- Decreased chance of adult-onset
diabetes
- Improved quality of life for Type 1
diabetes
5. Bone Development
- Greater peak bone density
- Less chance of osteoporosis
6. Reduction of mental tension and fatigue
- Relief depression
- Improved sleep habits
- Fewer stress symptoms
- Ability to enjoy leisure
- Possible work improvement
- Improve ability to meet stressors
7. Opportunity for social interaction and
successful experiences
- Improved quality of life
- Improved self-concept
- Improved sense of well-being
- Opportunity to recognize and accept
personal limitations
8. Improved flexibility
- Less chances of muscle and joint injury
- Improve sport performance
- Decreased chance of low back
problems
9. Improved effect of acquired aging
- Improved ability to function daily life
- Better short-term memory
- Fewer illness
- Greater mobility and independence
Physical Education Quotes
John F. Kennedy
“Intelligence and skills can only function at its peak if
the body is healthy and strong”
Plato
“Lack of activity destroys every good condition of
human being, while movement and methodical
physical exercise save it and preserve it”
Jim Rohn
“Take care of your body. It’s the only place you have
to live.”
Muhammed Ali
“I hated every training, but I said: Don’t quit, suffer
now and life the rest of your life as a champion.”
Major Components of Fitness
Health-Related Fitness Components
- Characterized by moderate and
regular physical activity.
- Health-related fitness activities are
integrated into regular everyday
activities that are often characterized
as lifetime activities.
• Directly associated with good health
• Characterized by moderate and regular
physical activity.
• Includes aspects of physiological functions
that offer protection from diseases resulting
from sedentary lifestyle.
• Called as “Functional Fitness”
Examples:
1. Cardiovascular Fitness
- The ability of the heart, blood vessel,
blood and respiratory system to supple
fuel, oxygenated blood, to the muscles
and the ability to the muscles to utilize
fuel to allow sustained exercise.
2. Body Composition
 - The relative percentage of muscle, fat Heart Rate and Exercise
and other tissues of which the body is
composed

3. Flexibility
- The ability to use joints fully through a
wide range of motion.

4. Muscular Strength
- The ability of muscles to lift a heavy
weight or exert external force.

1. Heart Rate (HR)

5. Muscular Endurance
- The number of times the heartbeat in
- The ability to use muscles for a long
one (1) minute
period of time without tiring or undue
2. Resting Heart Rate (RHR)
fatigue.
- Rate at which the heart beats when a
person is at complete rest
Performance-Related Fitness
3. Maximum Heart Rate (MHR)
Components - Maximum number of beats the heart
can beat in one (1) minute
- More associated with performance
4. Heart Rate Reserve (HRR)
- People who possess them find it easy
- The range between resting and
to achieve in minor skills, such as
maximum heart rate
those required in sports.
5. Target Heart Rate (THR)
- The heart rate needed to gain a
• Includes the health-related components but
training benefit.
with additional components that are
somewhat related strongly to genetic
factors. Can be limited to others due to
genetic limitations.
• Requires training and exercising at high
intensities.
• Necessary for athletic accomplishments

Examples:

1. Agility
- The ability to change body positions
quickly and keep the body under
control when moving.
2. Balance
- The ability to keep the body in a steady
position while standing and moving.
3. Coordination
- The ability to use the senses with the
body parts to perform motor task
smoothly and accurately.
4. Power
- The ability to combine strength with
speed while moving.
- The ability to transfer energy into force Karvonen Method
at a fast rate. Formula:
5. Speed 220 – age = Maximum Heart Rate
- The ability to move all or part of the MHR – RHR = HRR
body quickly. The ability to perform a (HRR x Training Intensity (Zone
movement in short period of time. Percentage) + RHR = THR
6. Reaction Time Example:
- The ability to move quickly once a 220 – 19 = 201 bpm MHR
signal to start moving is received. 201 – 90 = 111 bpm HRR
- The time elapsed between stimulation (111 x 70%) + 90 = 168 bpm THR
and the beginning of the reaction to the (111 x 80%) + 90 = 179 bmp THR
stimulation.
 - Also knows as “hip hinge” describes
Why Movement Matters? any movement that involves flexion
and extension of the hips.
- Ideally, the spine will be kept in a
It matters when we are participating in an
neutral position to prevent injury.
activity or a sport, going about our daily routines, or
performing a job-related task. Moving competency
matters to everyone, everywhere, because we all
want to perform well in whatever we do while
remaining safe and free of injury.

“Being able to do all things we need or love to

do so that we can enjoy life today and well in
the future.”

Movement Competency
Refers to how someone is moving – when
we demonstrate movement competence, we move
in a safe or effective manner, or both, in order to
achieve the objective of the activity that we are
performing

- Defined as the development of

sufficient skill to assure successful
performance in different physical Types of Movement Skills
activities.
- Movement competence requires the
development of fundamental
movement skills and the application of
movement concept and principles.

Fundamental Movement Patterns

These patterns can be used to describe and help up
better understand activities that we perform daily,
such as tying our shoes, lifting objects, playing
games and activities. Push and pull to open doors,
and squat or lunge to pick up objects from the floor.
We hinge every time we bend at the waist.

1. Push
- Involves moving an external object Fundamental Sports Skills
away from your body pushing, as in
push-up.
- Movement of upper body only
2. Pull
- Opposite of a push movement, you
pull an object towards your body.
- Movement of upper body only
3. Squat
- Requires lowering your body weight
by bending your ankles and knees.
- Movement of lower body only
4. Lunge
- Involves one leg extended or bent in
front of the body while the other leg is
extended or bent behind the body.
- This patter includes any from of gait:
walking, running, skipping.
- Movement of lower body only
5. Hinge
Movement Principle

The Benefits of Moving Well

Dos and Don’ts of Exercise

 MODULE 2
Dynamic Stretching
Static Stretching
 MODULE 4

MODULE 3
Health-Related Fitness Components
Exercises