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Module Prelim For Mc15
Module Prelim For Mc15
- Physical
- Mental
- Emotional
- Social
- Spiritual
Physical Education (P.E.) and health studies give students a scientific base
of knowledge that combines biological, physical and environment and social sciences.
This builds a foundation upon which students can learn the specialized skills required
for their desired occupations.
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• Education Through the Physical
According to Bucher:
Fitness
- The condition of being physically fit. It is the ability to carry out daily
tasks with vigor and alertness, without undue fatigue. It includes power of body,
strength of muscles, and joints.
Wellness
7 Dimensions of Wellness
Social Wellness
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- is about building and maintaining positive relationships that add value to
our and other people’s lives.
Emotional Wellness
- is being able to identify how you’re feeling and why; It’s about
acknowledging and effectively channeling anger, fear, sadness, stress, hope, love,
happiness, frustration, etc.
Spiritual Wellness
Environmental Wellness
Occupational Wellness
- refers to our ability to feel fulfilled with our jobs and chosen career
paths, without sacrificing work-life balance; It’s about being involved in work activities
that allow you to show your talents and skills set.
Intellectual Wellness
Physical Wellness
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5. Manage your body weight.
6. Improve quality life.
7. Positive attitude to work.
8. Healthy lifestyle.
Lesson 3
PHYSICAL FITNESS AND COMPONENTS OF PHYSICAL FITNESS
PHYSICAL FITNESS
The ability of individual to do his daily task efficiently and without undue
fatigue and still extra reserve energy in case of an emergency.
Is a general state of good physical health
Is to the human body while fine-turning is to an engine
Is a positive state of well-being influenced by regular, vigorous physical
activity, genetic makeup, and nutritional adequacy.
Cardio-respiratory Endurance
The ability of the heart blood vessels and the lungs to take in and
process oxygen in the body.
Strength
The ability of the muscles to exert force against resistance.
Muscular Endurance
The ability of the muscles to exert repeated muscular contraction
against a resistance for a long period of time.
Body Composition
Defined as the percentage of fat, muscle, and bone in the body.
Body composition will typically be displayed as either a percentage
of fat (body fat percentage or % fat or as a percentage of lean
body mass (LBM).
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1. Skin fold caliper
Estimation of body fat by skin fold thickness measurement,
2. Hydrostatic Weighting
3. X-rays
4. Body Mass Index (BMI)
Statistical measure which compares a person’s weight and height.
Lesson 4
Different Types of Body
Body type, or somatotype, refers to the idea that there are three generalized body
compositions that people are predetermined to have. The concept was theorized by Dr.
W.H. Sheldon back in the early 1940s, naming the three
somatotypes endomorph, mesomorph, and ectomorph.
It was originally believed that a person’s somatotype was unchangeable, and that
certain physiological and psychological characteristics were even determined by
whichever one a person aligns to.
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According to Sheldon, endomorphs have bodies that are always rounded and soft,
mesomorphs are always square and muscular, and ectomorphs are always thin and fine-
boned. He theorized that these body types directly influenced a person’s personality,
and the names were chosen because he believed the predominate traits of each
somatotype were set in stone, derived from pre-birth preferential development of either
the endodermal, mesodermal, or ectodermal embryonic layers.
Ectomorph
Typical Characteristics:
Ectomorph tend to respond well to carbohydrates, so you can eat those freely.
You’ll just want to choose healthy sources, including fiber- rich fruits, veggies
and whole grains. To optimize your health, reach for plenty of protein,
including from lean animal sources and plants like nuts and seeds.
People that belong to this somatotype are usually skinny, lean and have a high
metabolic rate. When expose toa constant unhealthy diet and sedentary
lifestyle, ectomorphs can actually gain some weight, which will most probably
be belly fat, while their arms and legs will stay unusually thin.
Ectomorphs have a fast metabolism. A high metabolism makes it east to get
lean, and it can seem as if they can eat whatever they want and not gain
weight.
A sound strategy for building a workout plan would involve first selecting a
primary chest exercise, a primary leg exercise, and a primary back exercise.
Review the following list of the exercises, organize by category, and select one
from each category.
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Mesomorph
American Physician and psychologist who attempted to correlate body type with
personality. William Herbert Sheldon developed ‘constitutional psychology’ the
study of the relationships between physical attributes and personality traits.
The mesomorph is your natural athlete.
Mesomorph have a large bone structure, large muscles and find it quite easy to
gain or lose weight.
The Mesomorph
Athletic
Hard body with well-defined muscles
Rectangular shaped body
Strong
Gains fat more easily than ectomorphs
Characteristics of Mesomorphs
Heavy, athletic body
Gains both muscle and fat easily but can also lose both easily
Defined muscle
Hard, rectangular shape for men; hourglass shaped for women
Fitted jeans are snug around the glutes but not too tight
Shoulders are slightly wider than hips
Gains strength easily
Average to fast metabolism
Thick skin
Noted for having ideal posture.
Endomorph
- Are said to have a higher percentage of BODY fat with less muscle mass.
They’re often heavier and rounder, but not necessarily obese. Because of
their physical makeup, people with endomorphic bodies are more sensitive to
calorie consumption than the people with other types.
Typical Characteristics:
Slow metabolism
Often but not always shorts in stature
Relatively thick arms and legs
Rounded body with little muscle definition
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Foods that Endomorph should avoid
White Bread
Heavily processed foods.
Soda and sports drinks.
Oils high in saturated fats
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