Q1 PHYSICAL

EDUCATION:
Exercise Program
What is PE?
• Physical Education is an
integral part of
educational program
designed to promote the
optimum development of
an individual, physically,
socially, mentally, and
emotionally through total
body movement in the
performance of properly
selected physical
activities.
What is the Ultimate
Goal of PE?
The ultimate goal of
Physical Education (PE)
is FITNESS.
What is fitness?
• Fitnessis the ability
to live healthy to
have satisfying and
useful life.
What is Physical
Fitness?
• Physical fitness is the
body’s ability to function
effectively and efficiently
without undue fatigue in
work, leisure activities, to
meet emergency
situations and to resist
diseases from sedentary
lifestyle.
You are considered
physically fit if:
1. you can perform daily task without
undue fatigue
2. You can enjoy recreational activities
3. You can use your energy and time to
meet emergencies
Daily tasks:
• Getting ready for school
• Walking/travelling to
school
• Listening/participating to
class activities
• Contributing to the
workload in the house
(chores)
Leisure/Recreations:
• Play puzzle an
other brain games
• Listening to music
• Playing games or
sports
• Dancing
Emergencies:
• Accidents
• Participating in community
service
• Solving household
problems
• Calamities (landslides,
earthquake, fire, floods,
etc)
COMPONENTS OF
PHYSICAL FITNESS
2 Components of
Physical Fitness:
• Health-related Fitness Components
• Skill-related Fitness Components
What are Fitness
Components?
• These
are prescribed to
improve individual’s health
 HEALTH-RELATED
FITNESS COMPONENTS
(HRF)
What are Health-Related
Fitness Components?
1. Muscular strength
2. Muscular endurance
3. Cardio Vascular endurance
4. Flexibility
5. Body composition
Muscular Strength
• The
ability of the muscle to
exert maximal effort to a
brief duration
Muscular Endurance
• Definedas the maximum
pull or push that can be
exerted one time by a
muscle group
Cardiovascular
endurance
• The ability of the heart, lungs,
and blood vessels to deliver
adequate amounts of oxygen
to the cells to meet the
demands of prolonged
physical activity
• Cardio – heart
• Vascular – blood vessels
Flexibility
• The ability of the
muscles to go through a
full range of motion
Body Composition
• Refers
to proportion of
lean body mass to fat
body mass
SKILL-RELATED FITNESS
COMPONENTS
(SRF)
Skill-related fitness
components:
1. Power
2. Agility
3. Speed
4. Coordination
5. Reaction time
6. Balance
1. Power
• Ability
to perform
one maximum effort
in the shortest
possible time. It is
the product of both
speed and strength
2. Agility
• Theability of an
individual to quickly
shift or change
direction of the
body from one
point to the other
3. Speed
• The
ability to move
from one point to
another in the
shortest possible
time
4. Coordination
• Is
the integration of
with hand and/foot
movements with the
input of the senses
5. Reaction Time
• Is
the amount of time it
takes to respond to a
stimulus
6. Balance
• Isthe ability to stay in
equilibrium in relation to
changes in body position.
Static or dynamic.
• Static – stationary / in
place
• Dynamic – while moving
THE EXERCISE
PROGRAM
Exercise Program
• Is
a planned activity detailing a range of
physical exercise and the amount of time
each exercise should be performed
where it is typically tailored to individual’s
needs.
Principles of Training:
1. Principle of Overload
2. Principle of Specificity
3. Principle of Progression
4. Principle of Variation
5. Principle of Recovery
Principle of Overload
• Exercise
or perform more than the
normal amounts
Principle of Specificity
• Exercise
in order to target a certain
muscle, a body part or skill
Principle of Progression
• it
indicate that a load or intensity could
be increased gradually overtime
• Keywords: progress, increase, add, more
Principle of Variation
• Varying activities.
• Performing different activities or exercise
Principle of Recovery
• Rest
How to design an
Exercise Program?
• Have a goal or aim
• Have a maximum heart rate/Target
Heart Rate
• Apply the principles of training
• Plan a training session
• Log or monitor your progress
Example:
Goal: to loose weight ( 5kls) in 2 weeks
Target HR: 120 – 180 beats per minute
Principle: Variation (HIIT or High Intensity
Interval Training)
Plan: Mon-Saturday, 5 AM Rest day:
Sunday
Monitor: Use an app or daily journal
“ TO ACHIEVE A GOAL
IT MUST BE SMART.”
SMART
S – Specific
M – Measurable
A – Achievable/Attainable
R – Relevant
T – Trackable
Specific
• Write down what you want to achieve
Measurable
• Write
down amount, time, days, and
other measure factors
Achievable
• Your goals should be realistic
Relevant
• Your goal should be important to you
Trackable
• Recording
you progress helps you see
what you have achieved
To perform or to have
consistency in doing exercise,
the FIIT principle can also be
applied.
THE FITT PRINCIPLE
Frequency, Intensity, Time, type
FITT
• Frequency (how often)
• Intensity (how hard)
• Time (how long)
• Type (what kind)
Example:
Target: Loose 5 kg in 2 weeks
Frequency: 6 times a week, 1 day rest day
Intensity: High intensity (HIIT training)
Time: 10 minutes per workout
Type: Cardio