Physical Education and Health 1 Quiz 2 Handouts

ATENEO DE DAVAO UNIVERSITY
Km 7 Central Park Blvd, Talomo, 8016 Davao City, Philippines

Tel No. +63 (82) 221.2411 local 8608
E-Mail: shs@addu.edu.ph * www.addu.edu.ph
In Consortium with Ateneo de Zamboanga University and Xavier University
SENIOR HIGH SCHOOL – PHYSICAL EDUCATION AND HEALTH 1
PHYSICAL EDUCATION AND HEALTH
Physical education is an integral part of an educational program designed to promote the optimum development of
the individual physically, socially, emotionally, and mentally through total body movement in the performance of
properly selected physical activities (Andin, 1988).
Fitness- A major Goal of Physical Education
In the field of physical education, the concept of fitness has implications for physical, social, emotional, and mental
well-being. Considering the four aspects, it can be said that fitness is the ability to live a healthy, satisfying, and
useful life. This kind of life is what the educational philosophers and thinkers term the “good life”. This is the
ultimate goal of education.
To live the “good life” means that an individual satisfies his basic needs such as physical well-being, love, affection,
security, and self-respect. He lives happily with other people because he likes them and is interested in them.
Physical education as part of the educational system strives to help or facilitate the development of the
potentialities of the individual so that he can attain total fitness to enable him to enjoy the “good life”. Therefore,
the major goal of physical education is fitness, (Source: Teaching Physical Education in the Philippine Schools; Andin,
1988).
HEALTH
Health is defined as the state of complete physical, mental, social, and spiritual well-being, and not merely the
absence of disease and infirmity. Physical condition in which an individual has sufficient energy and vitality can
accomplish the daily task and active recreational pursuits without undue fatigue.
The end objective in promoting physical activity is health. The most notable, and undoubtedly still the most
influential, definition of health is that of the World Health Organization (WHO).
Aspects of Health
Mental Health
A mentally healthy person can concentrate on a task for an extended period of time. He is alert, and able to listen,
and think. The way a person thinks and handles situations also indicates his intellectual/mental health. Intellectual
health also entails creativity, general knowledge, and common sense. It also involves a person’s ability to make
sound decisions. This is important to a person’s health and well-being.
You can become mentally healthy by learning from the people around you. If there is something you want to know
more about, learn about it firsthand. Try it yourself. Playing mind games can add to your mental skills, too. Reading
and taking special classes can also stimulate your mental health.
Emotional Health
Based on research, the quality of a person’s health determines the person’s emotions. What he feels towards self,
other people and situations determines his emotional health. Emotional health refers to a person’s way of handling
success as well as defeat, of coping with everyday problems and stress, and the management of his study, work, and
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other activities. An emotionally healthy person is in control of his thoughts, feelings, and behavior. He feels good
about himself and has good relationships with other people.
According to medical experts, people with good emotional health have a lower rate of stress-related diseases like,
headaches, ulcers, migraines, stomachaches, and asthma.
Physical Health
A physically healthy person is active, does not get tired easily, does not get sick easily, is strong, and is full of energy.
Physical health refers to the condition of the body and the way it reacts to diseases. You need to take good care of
your body in order to maintain good physical health. You need to eat nutritious food, to exercise, and to take
enough sleep and rest.
Social Health
This refers to the effective way a person performs his role in life as a son, daughter, friend, neighbor, or citizen. This
involves a person’s ability to perform his responsibilities and to maintain good relationships with others. Giving love
and respect to others is an important factor of social health. In short, a socially healthy person makes friends easily
and keeps them; does not quarrel with others; and is considerate and kind to others.
Social health also involves cooperating with others whenever a task needs to be done.
Spiritual Health
This refers to a person’s belief in God, sense of values, and his ability to exercise what he believes is right. A person’s
religious faith also contributes to his health and well-being.
WELLNESS
Wellness is much more than merely physical health, exercise or nutrition. It is the full integration of physical, mental,
and spiritual well-being.
Why Wellness Matters?
Maintaining an optimal level of wellness is absolutely crucial to live a higher quality life. Wellness matters because
everything we do and every emotion we feel relates to our well-being. In turn, our well- being directly affects our
actions and emotions. It’s an ongoing circle. Therefore, it is important for everyone to achieve optimal wellness in
order to subdue stress, reduce the risk of illness and ensure positive interactions.
People often think about wellness in terms of physical health — nutrition, exercise, weight management, etc., but it
is so much more. Wellness is a holistic integration of physical, mental, and spiritual well-being, fueling the body,
engaging the mind, and nurturing the spirit. Although it always includes striving for health, it’s more about living life
fully, and is “a lifestyle and a personalized approach to living life in a way that… allows you to become the best kind
of person that your potentials, circumstances, and fate will allow”.
Wellness necessitates good self-stewardship, for ourselves and for those we care about and who care about us. For
those in the helping professions, such as ourselves in veterinary medicine, wellness is a professional as well as
personal responsibility. In order to ensure high-quality patient and client services, we have an ethical obligation to
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attend to our own health and well-being. Sufficient self-care prevents us from harming those we serve, and
according to Green Cross Standards of Self Care Guidelines, no situation or person can justify neglecting it.
Wellness encompasses 8 mutually interdependent dimensions: physical, intellectual, emotional, social, spiritual,
vocational, financial, and environmental. Attention must be given to all the dimensions, as neglect of any one over
time will adversely affect the others, and ultimately one’s health, well-being, and quality of life. They do not,
however, have to be equally balanced. We should aim, instead, to strive for a “personal harmony” that feels most
authentic to us. We naturally have our own priorities, approaches, and aspirations, including our own views of what
it means to live life fully.
Dimensions of wellness
Physical Dimension
• Caring for your body to stay healthy now and in the future
Intellectual Dimension
• Growing intellectually, maintaining curiosity about all there is to learn, value lifelong learning, and
responding positively to intellectual challenges.
• Expanding knowledge and skills while discovering the potential for sharing your gifts with others
Emotional Dimension
• Understanding and respecting your feelings, values, and attitudes.

• Appreciating the feelings of others.
• Managing your emotions in a constructive way.
• Feeling positive and enthusiastic about your life
Social Dimension
• Maintaining healthy relationships, enjoying being with others, developing friendships and intimate
relations, caring about others, and letting others care about you.
• Contributing to your community.
Spiritual Dimension
• Finding purpose, value, and meaning in your life with or without organized religion.
• Participating in activities that are consistent with your beliefs and values.
Vocational Dimension
• Preparing for and participating in work that provides personal satisfaction and life enrichment that is
consistent with your values, goals, and lifestyle.
• Contributing your unique gifts, skills, and talents to work that is personally meaningful and rewarding
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Financial Dimension
• Managing your resources to live within your means, making informed financial decisions and investments,
setting realistic goals, and preparing for short-term and long-term needs or emergencies.
• Being aware that everyone’s financial values, needs, and circumstances are unique.
Environmental Dimension
• Understanding how your social, natural, and built environments affect your health and well- being.
• Being aware of the unstable state of the earth and the effects of your daily habits on the physical
environment.
• Demonstrating commitment to a healthy planet.
PHYSICAL FITNESS AND ITS COMPONENTS

The components of Physical fitness are used in Schools, Gyms, and health clubs to measure the level of Physical
fitness. The fitness components are qualities that a person must develop to prepare for a sports competition or
increase the level of fitness of the individual.
PHYSICAL FITNESS
Refers to the ability of your body systems to work together efficiently to allow you to be healthy and perform
activities of daily living. Being efficient means doing daily activities with the least effort possible.
A fit person can perform schoolwork, meet home responsibilities, and still have enough energy to enjoy sports and
other leisure activities.
- Totally fit people are less likely to develop a hypokinetic condition (health problem caused partly by lack of physical
activity) - such as heart disease, high blood pressure, diabetes, osteoporosis, colon cancer, or a high body fat level.
(US HumanKinetic, Fitness for life 6th edition)
COMPONENTS OF PHYSICAL FITNESS
HEALTH-RELATED FITNESS COMPONENTS

Health-related fitness activities are characterized by moderate and regular physical activity and can be integrated
into regular activities that are often characterized as lifetime activities.
1. Body Composition - It is the relative percentage of the different body tissues such as muscle, fat, bone, etc.
• BMI - is an estimate of body fat based on height and weight, uses an equation to make an
approximation.
• BMI= Weight (kg)
Height (m2)
• Waist to Hip Ratio (WHR) - measure the waist at the narrowest point and hip at the widest
(around the buttocks) Waist size divide hip size.
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2. Muscular Strength - The amount of force your muscles can produce with a single maximal effort.
• FAST-TWITCH muscle fibers are mainly or only used when the body needs to make sudden, more
powerful movements. Example are: Push ups, sprint and Spike in playing volleyball. Fast- twitch
fibers use anaerobic metabolism to create fuel, they are better at generating short bursts of
strength or speed than slow muscles. However, they fatigue more quickly. Fast-twitch fibers
generally produce the same amount of force per contraction as slow muscles.
3. Muscular Endurance - Ability of a muscle or a group of muscles to remain contracted for a long period of
time.
• People with good muscular endurance are likely to have a good posture and few back problems
and can resist fatigue well.
• Slow-twitch muscles use energy slowly and evenly to make it last a long time. Ex. Curl-ups and
Marathon.
• This helps them contract (work) for a long time, without running out of power.
4. Flexibility - Ability of a joint or series of joints to move through an unrestricted, pain free range of motion.
• Although flexibility varies widely from person to person, minimum ranges are necessary for
maintaining joint and total body health.
5. Cardiovascular Endurance - The fitness of the heart, lungs, and blood vessels.
• Ability to exercise the body continuously over a long period of time.
• Requires a strong heart, healthy lungs and clear blood vessels to supply the body with oxygen
during the conduct of any long period activities.
• Activities include running, swimming and aerobic dancing.
SKILL-RELATED FITNESS COMPONENTS

Skill-related fitness activities are associated with performance and people who possess them find it easy to achieve
high levels of performance in minor skills, such as those required in sports and in specific types of jobs. Requires
training and exercising at high intensities.
1. Speed - The ability to perform a movement in a short period of time.

2. Coordination - The ability to use the senses with the body parts to perform tasks accurately. Juggling,
hitting the golf ball, batting a baseball, or kicking a ball are examples of activities requiring good
coordination.
3. Reaction time - The time elapsed between stimulation and the beginning of the reaction to that
stimulation. Driving a racing car and starting a sprint race requires good reaction time.
4. Agility - The ability to change the direction of the movement of the entire body rapidly and accurately in
space. Skiing and wrestling are good examples of activities that require exceptional agility.
5. Power - The ability to transfer energy into force at a fast rate. Throwing the ‘’discuss’’ and putting the shot
are activities that require considerable power.
6. Balance - The maintenance of equilibrium while stationary or moving. Water skiing and performing on the
balance beam are activities that require exceptional balance.
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HEART RATE
Heart rate is the number of heart beats per minute; the times per minute that the heart contracts.
Average Heart Rate - The average heart rate measured during an exercise period.
Resting Heart Rate - heart rate (Resting HR) is the number of beats in one minute when you are at complete rest.
Your resting heart rate indicates your basic fitness level. The more well-conditioned your body, the less effort, and
fewer beats per minute it takes your heart to pump blood to your body at rest.
Resting heart rate is dependent on your living habits and a number of factors such as quality of sleep, stress level,
and eating habits.
Maximum Heart Rate (Max HR) is the highest number of times your heart can contract in one minute.
220 – AGE = MAXIMUM HEART RATE
Recovery Heart Rate - This is the heart rate that our body will decrease to after an exercise session.
Target Heart Rate - is a heart rate range that guides your workout by keeping your intensity level between an upper
and lower heart rate limit.
There are various target zones that are suggested for an individual to follow that correspond with a specific exercise
goal.
Karvonen Method
Example:
(Target) Objective exercise: Moderate (70% -80 %) Improves aerobic fitness
• MHR: 220 – age = MHR; 220- 33 = 187

• Resting heart rate: 60bpm
• Heart Rate Reserve: 187 – 60bpm = 127
• 127 x 70% = 89 bpm + 60 = 149 - Lowest Target Heart Rate
• 127 x 80% = 102 bpm + 60 =162 - Highest Target Heart Rate
PHYSICAL FITNESS TEST
1. Series of measurements that help determine the health status and physical fitness of an individual.
2. Determine current health conditions, risks, or limitations.
3. Establish methods to track progress and evaluate program success.
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HEALTH-RELATED FITNESS COMPONENTS
MUSCULAR STRENGTH: PUSH-UPS
BEGINNER (KNEELING PUSH-UPS)
1. Begin in a hands and knees position with your gaze at the floor.
2. Place your hands on the ground on either side of your shoulders. Your knees should be at a comfortable
distance apart.
3. Inhale as you slowly lower your elbows to bring your chest toward the ground. Be sure to keep your core
muscles contracted.
4. Pause for a second in the lowered position — your chin may lightly touch the ground.
5. Exhale as you push up from the ground to your starting position.
ADVANCE (STANDARD)
1. Begin with your chest and stomach flat on the floor. Your legs should be straight out behind you and your
palms should be at chest level with the arms bent out at a 45- degree angle.
2. Exhale as you push from your hands and heels, bringing your torso, chest, and thighs off the ground.
3. Pause for a second in the plank position — keep your core engaged.
4. Inhale as you slowly lower back to your starting position.
MUSCULAR STRENGTH: CURL-UPS
1. To perform the curl-up test, lay down, rest your head on the mat, and straighten your arms with your
palms resting on the mat.
2. Raise your upper body off the floor by flexing your abdominal muscles.
3. Let your palm move forward and backward as you raise and lay down your upper body.
FLEXIBILITY: SIT AND REACH
1. Sit on the flat surface and lean your back to the wall.
2. Legs extended in front of the body, toes pointing up and feet slightly apart.
3. Place the ruler on the ground between your legs, Place one hand on top of the other, then reach slowly
forward.
4. At the point of your greatest reach, hold for a couple of seconds and measure how far you have reached.
CARDIOVASCULAR ENDURANCE: BEEP TEST
1. This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason
the test is also often called the 'beep' or 'bleep' test. The participants stand behind one of the lines facing the
second line, and begin running when instructed by the recording. The speed at the start is quite slow. The
subject continues running between the two lines, turning when signaled by the recorded beeps. After about
one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each
minute (level). If the line is reached before the beep sounds, the subject must wait until the beep sounds
before continuing. If the line is not reached before the beep sounds, the subject is given a warning and must
continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’. The subject is
given a warning the first time they fail to reach the line (within 2 meters), and eliminated after the second
warning.
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SKILL-RELATED FITNESS COMPONENTS

SPEED: 5-METER SPRINT
1. Mark a line as an indication of your, start line and finish line. With a distance of 5 meter from the start line
to the finish line.
2. The timekeeper must stand at the finish line and perform the countdown and time the sprint.
3. Participants ready themselves behind the start line.
4. Participants should be counted down as “3-2-1- GO”.
5. On the “Go” the participant must accelerate maximally to the finish line as quickly as possible.
COORDINATION: HAND & EYE COORDINATION
Sipa
1. Hit the sipa (takyan) or crumpled paper/10-peso coin alternately with the right and left palm upward.
2. The height of the material being tossed should be at least above the head.
3. Count how many times you hit the material with the right and left hands.
4. Stop the test if the material drops or after two minutes.
Alternate Hand Wall-Toss Test
1. Mark a placed a certain distance from the wall 2 meters.

2. The person stands behind the line and faces the wall.
3. Timekeeper will perform the countdown and time the activity for 2 minutes.
4. The ball is thrown from one hand in an underarm action against the wall and attempted to be caught with
the opposite hand. The ball is then thrown back against the wall and caught with the initial hand.
5. The test can continue for 2 minutes If the ball drops or after 2 minutes stop the time.
REACTION TIME: RULER DROP TEST
1. Sit on an armchair or chair next to the table so that the elbow and the lower arm rest on the desk/table
comfortably.
2. Place the heel of the hand on the desk/table so that only the finger and the thumb extend beyond. Fingers
and thumb should at least be one inch apart.
3. Catch the ruler with the thumb and index finger without lifting the elbow from the desk/table as the
partner drops the stick. Hold the stick while the partner reads the measurement.
AGILITY: HEXAGON AGILITY TEST
1. Using masking tape/chalk, make a hexagonal shape on a level firm floor. 18 inches for all sides (6 sides).
2. Stand with both feet together inside the hexagon facing the marked starting side.
3. At the signal “GO”, using the ball of the feet with arms bent in front, jump clockwise over the line, then
back over the same line inside the hexagon. Continue the pattern with all the sides of the hexagon.
4. Rest for one minute.
5. Repeat the test counterclockwise.
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POWER: STANDING LONG JUMP
Mark and indication of starting line and from that line place the tape measure/meter stick forward.
Stand behind the line with the feet parallel to each other, the tip of the toe should not go beyond the line.
A two-foot take-off and landing is used, with the swinging of the arms and bending of the knees to provide
forward drive.
Jump as far as possible, landing on both feet without falling backward.
Do not control the momentum of the jump (continuously moving forward). Must land on both feet.
Measurement of the score should be from the starting line to the heel of the foot, not the toes.
BALANCE: STORK STAND BALANCE TEST
Remove your shoes.

Stand with your hands on your hips.
Place the sole of your non-standing foot against the inside knee of your other leg.
Raise your heel from the floor so you are balancing on the ball of your foot.
Do the same procedure with the other foot.
Timekeeper starts the stopwatch as soon as your heel is off the floor
Timekeepers stop the time if any of the following occurs:
The hand(s) come off the hips.
The supporting foot swivels or moves (hops) in any direction.
The non-supporting foot loses contact with the knee.
The heel of the supporting foot touches the floor.

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ATENEO DE DAVAO UNIVERSITY

Km 7 Central Park Blvd, Talomo, 8016 Davao City, Philippines

Fitness- A major Goal of Physical Education

Why Wellness Matters?

• Understanding and respecting your feelings, values, and attitudes.

PHYSICAL FITNESS AND ITS COMPONENTS

(US HumanKinetic, Fitness for life 6th edition)

COMPONENTS OF PHYSICAL FITNESS

HEALTH-RELATED FITNESS COMPONENTS

SKILL-RELATED FITNESS COMPONENTS

1. Speed - The ability to perform a movement in a short period of time.

220 – AGE = MAXIMUM HEART RATE

• MHR: 220 – age = MHR; 220- 33 = 187

PHYSICAL FITNESS TEST

MUSCULAR STRENGTH: PUSH-UPS

BEGINNER (KNEELING PUSH-UPS)

MUSCULAR STRENGTH: CURL-UPS

FLEXIBILITY: SIT AND REACH

CARDIOVASCULAR ENDURANCE: BEEP TEST

SKILL-RELATED FITNESS COMPONENTS

COORDINATION: HAND & EYE COORDINATION

Alternate Hand Wall-Toss Test

1. Mark a placed a certain distance from the wall 2 meters.

REACTION TIME: RULER DROP TEST

AGILITY: HEXAGON AGILITY TEST

BALANCE: STORK STAND BALANCE TEST

Remove your shoes.

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