P.

E REVIEWER FROM REPORTS and child centered learning PE was

taught through dance gymnastics,
games and swimming.

Physical education day has the potential of contributing to the enhancement of positive
History of Physical lifestyle changes which ultimately load
Education
. This means that
● College
through physical education athletics
the individual canreceived a major
acquire
sufficient knowledge and understanding , activity stimulus when a National Collegiate
skills and desirable attitudes that will eventually ● Athletic Association was created in the
contribute to his well-being. In the process, he early 20th centuries. There was a rise in
can achieve total fitness which will enable him to popularity of sports within colleges and
avoid common illness, use leisure wisely, universities. Took great pride in their
practice safety from harm and overcome life
athletic programs and sports
stresses. Ultimately, physical education can
contribute towards a relatively long and happy scholarships became a norm.
life. ● Children's attention towards non-
physical activities like video games has
Physical Education
brought physical education hack in the
- spotlight. The government has re- signal
is commitment to physical education by
Refers to an important segment of general education whichmaking
aims toitcontribute
mandatory to in
thepublic schools in of the lamer th
total development
curly classes. One of the most
. It
provides opportunities to acquire lifelong interesting developments in the history
skills that are essential to his physical, of physical education has been how the
mental, social, and emotional definition of physical education has
development. evolved.
History of Physical Education Areas of Development
● The best gymnasium and schools 1.) Physical Development
focused on gymnastics, hygiene training
●
and care and development of the Is the obvious type of development within a PE lesson.
Physical exercise
human body. is a very important part of life to keep us
fit and healthy into our old age.
2.) Mental
Sweden followed suit, then other European nations.Development
By the year 1950, over 400 institutes had introduced m
●
Also known as cognitive development
. It is basically the
● construction of mind activity such as
The Young Men's Christian Association thought processes, memory, problem
solvingonand
launched its very first chapter in 1851 and focused decision
physical making as well as
activities.
overall intelligence.
3.) Social Development

● behavior and instill discipline Military exercises were introdu

Sport was used in school in control
In
1945 , new schools were built with
gymnasiums that focus on movement
Is about improving the well-being of every individual in soc
The
success of society is linked to the well-
being of each and every citizen .
4.) Emotional Development
● Involves learning what feelings and
emotions are, understanding how and
why they occur, recognizing your own
feelings and those of others, and
developing effective ways for managing
those feelings.
Objectives
1.) Physical Development
● Deals with the program of activities that
builds physical power in an individual
through the development of the various
organic systems of the body.
2.) Mental Development
● Deals with the accumulation a body
knowledge and the ability to think and
to interpret this knowledge.
3.) Social Development
● Is concerned with helping an individual
in making personal adjustments, group
adjustment, and adjustments as a
member of society.
4.) Motor Development
● Is concerned with making physical
movement useful and with as little
expenditure of energy as possible and
being proficient, graceful, and aesthetic
in this movement.
Concept on Physical Fitness and Wellness
1.) Physical Fitness
● A state of well-being that provides the
foundation for the tasks of daily living a
degree of protection against chronic
diseases, and the body's ability to
function efficiently and effectively in
work and leisure activities. In essence,
physical fitness describes a set of
attributes relating to how well one
performs physical activities.
2.) Wellness
● Is more general and encompasses your
whole being. It refers to your overall
well-being, which means in addition to
being physically fit, you also have to be
emotionally and mentally fi t.
Factors in Achieving Fitness & Wellness
1.) Stress and Tension
● Tend to have a negative effect on
physical fitness. Stress and tension
decrease the psychological power of an
individual, which in turn, reduces the
level of physical fitness
2.) Good Posture
● Everyone appreciates the good posture
of an individual. Good posture
enhances the physical fitness. It is also
the symbol of wellness.
3.) Heredity
● Decides the structure of a person. If
the percentage of slow twitch fibred is
more, the person will have more
endurance, whereas if the percentage
of fast twitch fibre is more, the person
is likely to have more speed.
4.) Environment
● Includes climate, temperature, altitude,
social and cultural factors, affects the
physical fitness of a person. Research
studies indicate that the persons who
live in cold climate tend to have more
 physical fitness in comparison to those
or as who live in hot climate.
5.) Standard Living
● It plays an indirect role in influencing
the physical fitness It has been
observed that the people who have low
standard of living, are likely to have less
physical fitness.
6.) Balanced Diet
● Is not only helpful in maintaining the
physical fitness but also it improves the
level of physical fitness. If balanced diet
is not taken, it will have a negative
effect on the level of physical fitness.
Fitness & Wellness Assessment
Fitness Assessments
● A fine assessment is a series of tests
that helps your trainer determine your
physical fitness level and aids in
developing your personalized program.
The results can identity your strengths
and weaknesses in relation to your
physical fitness and help in setting
attainable fitness goals. A fitness
assessment is a valuable tool used to
establish baseline measurements and
can be used to your performance and
assess your progress throughout your
exercise training.
01 Height & Weight
Helps establish whether or not you need to
lose weight based on your height, and if so,
how much. You can implement new diet
and exercise plans if you weigh too much.
You can then track these changes over time
to see if you are progressing accordingly.
02 BMI & Body Composition
Height and weight measurements are also
needed to determine your BMI or body mass
index. ISMI is used for monitoring your
weight. Similar to BMI, is the measurement
of body composition or the ratio of lean body
mass to fit mass. This is often performed
with skin fold measurements.This helps you
better understand how much of your weight
is muscle mass vs. fat.
03 Cardiovascular Fitness
Cardio is any aerobic exercise like running,
swimming, or biking which gets the blood
circulating through your body while getting
your heart rate up. Your heart rate, or pulse,
is how many times your heart beats in one
minute. Blood pressure is a measure of the
force of the blood on the arteries as it gets
pumped cat if the heart. High blood pressure
indicates that the force is too great.
Article 14 Section 19, 1987 constitution of the
Republic of the Philippines
Article XIV Section 19 of the 1987 Constitution provides that “The State
PARTS OF LEVERS:
Resistance arm Motion
Fulcrum Force
Axis of Rotation
Momentum
balance
 3 key terms of Muscular ❖ TYPE - determines what kind of
Muscular endurance exercise will help you achieve your
Strength fitness goals.
1) Lesser ❖ TIME - relates to how long you will
1) Greater force exercise per session
force 2) Many
COMPONENTS OF PHYSICAL FITNESS
2) Less repetition
repetition 3) Long • Skill related Components
3) Short period of • Health related components.
period of time
time HEALTH RELATED FITNESS

Determine the ability of an individual to perform

daily activities with vigor and demonstrate the
● Ectomorph capacities associated with low risk of premature
development of the hypokinetic diseases
● Endomorph
● Mesomorph
o Strain - tendons HEALTH RELATED FITNESS COMPONENTS
o Sprain - pain in ligaments
1. Cardiovascular Fitness
o Sprain - cold
o Strain - warm The ability of the heart and the lungs and blood
vessel to deliver oxygen to working muscles and
tissues as well as the ability of those muscles
and tissues to utilize the oxygen.

Example: Running, Cycling, Step- Test,

Swimming, brisk walking.

2. Muscular Strength and Endurance

GROUP 2 REPORTS
FITNESS
• It refers to the quality of being able to
suitable to do certain task or demand.
Fitness covers physical well-being,
balanced mental state, emotional
stability and spiritual soundness.
Muscular strength - refers to the maximum
amount of force a muscle can exert against an
opposing force.
Example: Using weights (bench press, leg
press, etc.)
Muscular Endurance - refers to the ability of
the muscles to do repeated work over an
extended period of the time without fatigue.

• Is defined a state of complete physical, Example: Push-ups, sit-ups or crunches.

a social being and not merely the
absence of disease or infirmity.
FITT PRINCIPLES
❖ FREQUENCY - refers on how often you
will exercise.
❖ INTENSITY - pertains to how much
effort you will exert in exercise.
3. Flexibility- is the ability to move a body part
through a full range of motion at a joint.
Example: Sit and reach, stretching
4. Body Composition - is the ratio of the body
fat to lean body mass (including water, bones,
muscles and connective tissues)
Example: Aerobics and Zumba
SKILL RELATED FITNESS
It is also known as performance-related fitness
components. These components are pertaining
with the athletic ability of an individual.
Includes training to improve speed, agility,
balance, coordination, power, and reaction time.
SKILL RELATED FITNESS COMPONENTS
SPEED
The ability to perform a successive or
continuous movement.
Example:
In exercise: Squat, deadlift, Sled Push/Sprint,
Rear Foot Elevated Split Squat
AGILITY
The ability to rapidly/quickly change position or
direction of the entire body in space with speed
and accuracy. It requires coordination and
speed.
Example:
In exercise: Forward Running, High-Knee Drills,
Lateral Running, Side-to-Side Drills, Dot Drills,
Jump Box Drills, L Drills
BALANCE
The ability to control or stabilize the body while
standing or moving.
Example:
In exercise: Side Plank with Leg Lifts, Skaters.
In Sports: Equestrian, Gymnastics, baseball,
Surfing.
In Activities: Biking, Riding a Unicycle,
Hopscotch, Stepping Stones.
COORDINATION
The ability to use the senses together with the
body parts in performing motor tasks smoothly
and accurately.
POWER
Power is a function of both speed and muscular
strength. An ability to exert an explosive force of
muscles, force quickly.
REACTION TIME
Time elapse between stimulations and
response.
Reaction time is the amount of time it takes to
respond to a stimulus.
BODY POSTURE
Posture is the position in which you hold your
body upright against Gravity while standing,
sitting, or lying.
TWO TYPES OF POSTURE
Dynamic Posture - how you hold yourself when
you’re moving like when you’re walking, running
or bending over to pick up something.
Static posture - how you hold yourself when
you’re not moving like when you are sitting,
standing or sleeping.
EXERCISE AND SAFETY
Exercise is defined as any movement that
makes your muscles work and requires your
body to burn calories.
There are many types of physical activity,
including swimming, running, jogging, walking,
and dancing, to name a few.
RISKS IN EXERCISE
• involve fast or repetitive twisting, or
long-lasting or held movements
• inducement of a cardiac event.
• Orthopaedic/Muscular-Skeletal Risks:
Regular physical activity is vital for good
physical, social and emotional health. While
there is a risk of injury with any type of physical
activity, the benefits of staying active far
outweigh the risks.
You can reduce your risk of exercise injury by:
• wearing the right shoes
• using the correct equipment
 • drinking lots of water
• warming up and stretching properly
WHEN TO STOP EXERCISING IMMEDIATELY
Stop exercising and seek medical help if you
experience symptoms such as:
• discomfort or pain
• chest pain or other pain that could
indicate a heart attack, including pain in
the neck and jaw, pain travelling down
the arm or pain between the shoulder
blades
• extreme breathlessness
• a very rapid or irregular heartbeat during
exercise
PHYSICAL ACTIVITY AND INJURY
INJURIES
Over Use Injuries - occur when you do more
activity than the body can handle - wear and tear
occur on your body.
(Common along long distance runners.) ▪Blisters
▪Shin Splint ▪Runner's Heel
Side Stitch - pain in the side common among
people who do not exercise regularly. Not really
an injury, because it usually goes away if you
stop or slow down
Micro trauma - small invisible injury. Many
adults experience problems caused by micro
trauma done in their youth.
▪Back Problems ▪Neck Aches ▪Stiff Painful
Joints
PREVENTING INJURIES
There are 206 bones in the human body. •Joints
where bones meet.
● Ligaments hold bones together.
● Tendons hold muscle to bone.
Biomechanical Principals help you to use levers
in your body (your bones) to move efficiently and
avoid injury
SIMPLE TREATMENT TO MINOR INJURIES
1.) RICE FORMULA
R is for rest
I is for ice
C is for compression
E is for elevate
2.) Rest:
Reduce or stop using the injured area for 48
hours. If you have a leg injury, you may need to
stay off of it completely.
3.) Ice:
Put an ice pack on the injured area for 20
minutes at a time, 4 to 8 times per day. Use a
cold pack, ice bag, or a plastic bag filled with
crushed ice that has been wrapped in a towel.
4.) Compression:
Compression of an injured ankle, knee, or wrist
may help reduce the swelling. These include
bandages such as elastic wraps, special boots,
air casts and splints. Ask your doctor which is
best.
5.) Elevation: Keep the injured area elevated
above the level of the heart. Use a pillow to help
elevate an injured limb
RISKY EXERCISES - HYPERFLEXION AND
HYPEREXTENSION
Flexion - decreases the angle between joints.
Hyper-flexion - exercises over stretch ligament
Avoid:
● Deep Knee Bands
● Duck Walk
● Hands-behind-the-neck-sit-ups
Extension - increases the angle between joints.
Hyper-extension - exercises over stretch
tendons and muscles.
Avoid:
● Straight-leg sit-ups
● Back bends
● Rocking horse
● Incorrect weight lifting
● Neck circles to the rear
MANAGING STRESS
Stress is a feeling of emotional or physical
tension. It can come from any event or thought
that makes you feel frustrated, angry, or
nervous. Stress is your body reaction to a
challenge or demand.
2. When you are feeling hassled and little things
readily upset you, take a deep breath , count to
ten , and then put everything in perspective.
3. Develop healthy lifestyle habits that will
enhance your resistance to stress
4. Laugh at yourself and try to maintain a sense
of humor no matter what the situation is.
laughter is the best medicine.
5. Accept the fact that you cannot control
everything in your life and realize that your way
is not always going to be the best way.
GROUP 3
FITT and Nutrition

What is FITT principles?

The FITT principles are an exercise prescription

CAUSES OF STRESS to help participants understand how long and
how hard they should exercise. FITT can be
Other cause of Stress among the youth are as
applied to exercise in general or specific
follows:
components of exercise.
● Peer pressure The FITT Principle is a great way of monitoring
● Expectations from elders your exercise program. The key components or
● Living away from the family training guidelines for an effective exercise
● New, unfamiliar environment program is spelled out with the acronym FITT
● Financial needs that stands for Frequency, Intensity, Time, and
Type.
● Family problem
● Romantic relationship

EFFECTS OF STRESS FITT Principles

Long-term or chronic stress can lead to the Frequency - refers to the repetition of exercise
development of the following disorders. undertaken or how often you exercise

1. Lack of appetite or overeating Frequency is a key component of the FITT

Principle. Remember that it’s important to know
2. Sleep disorder why you’re exercising and what you want to
achieve before rushing into any exercise
3. Depression
program.
4. Anxiety or irritability
Intensity - refers to amount of energy the
5. Panic attacks – cramming exercise requires or how hard you exercise.

COPING WITH STRESS This is an extremely important aspect of the

Here are some suggestions on how to cope with
stress”
1. Be honest of yourself about all things that are
going on in your life.
FITT Principle and is probably the hardest factor
to monitor. But the best way to gauge the
intensity of your exercise is to monitor your heart
rate.
Time - refers to the number of minutes or hours
you spend exercising or how long you exercise.
The time you spend exercising is also an
important part of the FITT Principle. The time
dedicated to exercise usually depends on the
type of exercise undertaken.
Type - refers to the type of exercise undertaken
or what kind of exercise you do. The type of
exercise you choose will have a big effect on the
results you achieve. That’s why it’s important to
know what you want to gain from your efforts.
Nutrition
Nutrition is the biochemical and physiological
process by which an organism uses food to
support its life. It provides organisms with
nutrients, which can be metabolized to create
energy and chemical structures. Failure to
obtain sufficient nutrients causes malnutrition.
Where can we obtain nutrition?
Proper food that your body endure. Try to eat a
variety of foods to get different vitamins and
minerals. Foods that naturally are nutrient- rich
include fruits and vegetables. Lean meats, fish,
whole grains, dairy, legumes, nuts, and seeds
also are high in nutrients.
The loco motor movements -are classified into
• Even-e.g. are walking, running, hopping,
leaping and jumping and;• Uneven- e.g. are
skipping galloping and sliding
Non-loco motor or Axial Movement -are
movements done in place, with one part of the
body is serving as an axis or base around which
other parts move.
Examples:
● bend or flex
● twist
● stretch
● swing
Another example of non- loco motor movement
Manipulative Object Handling - is one in which
a child handles some kind of play objects usually
with the hands, but it can involve the feet and
other parts of the body. E.g. tambourines,
castanets, hats, sticks, balls, rings, hoops,
wands, etc.
Factors Affecting physical activity and
nutritional choices and behaviors

Factors Affecting Physical Activity and Ways to

We can sort foods into three main
overcome it
groups based on how they help our
body: Factors Affecting Physical Ways to Overcome.
Activity
GO – GIVE US ENERGY

GROW – HELPS BUILD OUR MUSCLES

GLOW – PROTECTS US FROM ILLNESS AND -MONITOR YOUR

KEEPS OUR HAIR, SKIN, AND NAILS DAILY ACTIVITIES
HEALTHY FOR ONE WEEK.

Fundamental Rhythms
The fundamental rhythm program sets the basis -ADD PHYSICAL
for rhythmic movement in all forms of dance ACTIVITY TO YOUR
activities through its stress on fundamental skills LACK OF TIME DAILY ROUTINE.
done in rhythm. It centers on locomotors, non-
locomotors or axial movements, and
manipulative skills, with most attention given to -SELECT
the locomotors types. ACTIVITIES
REQUIRING
Two Center of Fundamental Rhythm
 MINIMAL TIME. OR CLASS.

- EXPLAIN YOUR
INTEREST IN
- SELECT
PHYSICAL
ACTIVITIES
ACTIVITY TO LACK OF MOTIVATION REQUIRING NO
FRIENDS AND
NEW SKILLS.
FAMILY.
-

TAKE A CLASS TO
- INVITE FRIENDS
DEVELOP NEW
AND FAMILY
SKILLS.
MEMBERS TO
EXERCISE WITH
YOU.

- DEVELOP NEW
SOCIAL INFLUENCE FRIENDSHIPS WITH - LEARN HOW TO
PHYSICALLY WARM UP AND
ACTIVE PEOPLE COOL DOWN.

LACK OF SKILL
- LEARN HOW TO
EXERCISE
- SCHEDULE APPROPRIATELY
PHYSICAL CONSIDERING
ACTIVITY. YOUR AGE,
FITNESS LEVEL,
SKILL LEVEL, AND
- CONVINCE HEALTH STATUS.
YOURSELF.

- CHOOSE
ACTIVITIES
INVOLVING
MINIMUM RISK.
- PLAN AHEAD.
LACK OF ENERGY

- INVITE A FRIEND
TO EXERCISE WITH
YOU. - DEVELOP A SET
OF REGULAR
ACTIVITIES THAT
ARE ALWAYS
- JOIN AN
FEAR OF INJURY AVAILABLE
EXERCISE GROUP
REGARDLESS OF
WEATHER.
 ● Culture
● Religion
● Cost
● income
● Availability and Access
● How Food was Produced
● Education
● Cooking Passion and Skill
● Mental Health
● Body Image
● Stress
● Beliefs, ethics
● Routines
● Athletic Pursuits
● Hydration
WEATHER CONDITIONS ● Dietary conditions, sensitivities,
intolerances
● and allergies
● Nutritional deficiencies
● Hunger
● Appetite

PLANNING A BALANCED DIETFOR A

HEALTHY LIFESTYLE.
BALANCED DIET

A diet consisting of adequate amounts of all the

necessary nutrients recommended for healthy
- TRADE BABYSITTING growth and for efficient daily activities and
TIME WITH A FRIEND, functions. A balanced diet contains the proper
NEIGHBOUR, OR quantities and proportions of the needed
FAMILY MEMBER WHO nutrients to maintain good health.
ALSO HAS SMALL
CHILDREN. HOW TO BALANCE YOUR DIET

Family 1) Eat at least 5 portions of a variety of fruit

Obligation and vegetables every day (see 5 A Day)
- EXERCISE WITH THE
KIDS. 2) Base meals on higher fibre starchy
foods like potatoes, bread, rice or pasta

- TRY TO EXERCISE 3) Have some dairy or dairy alternatives

WHEN THE KIDS ARE (such as soya drinks)
NOT AROUND.
4) Eat some beans, pulses, fish, eggs,
meat and other protein
FACTORS AFFECTING NUTRITIONAL
CHOICES 5) Choose unsaturated oils and spreads,
and eat them in small amounts
 6) Drink plenty of fluids (at least 6 to 8
glasses a day)

Importance of balance diet

● The importance of a balanced diet can’t

be emphasized enough for a healthy
lifestyle. A healthy lifestyle can be
attained by maintaining a balanced diet
and keeping into consideration to meet
all the essential nutrients required by
the body. A proper meal plan helps to
attain ideal body weight and reduce the
risk of chronic diseases like diabetes,
cardiovascular and other types of
cancer.

Calories measurement
Since calories serve as a measure of a
food's energy content, the calories from the
food are then burned off as you walk, think,
or breathe. Person may need roughly 2000
calories per day on average to maintain
their weight yet men also require more
calories than women do. Once more, folks
who exercise more frequently need more
calories than those who do not. Sugar,
energy drinks, pizza and etc. are the foods
that includes empty calories.

Foods that are rich in nutrients

Vegetables such as leafy greens, starchy
vegetables, legumes like beans and peas, red
and orange vegetables, and others like
eggplant, Grains such as whole grains and
refined grains. For example, quinoa, oats, and FROM QUIZZES
brown rice Protein such as lean beef and pork,
chicken, fish, beans, and peas 1. You spent so much time during school
hours sitting at the desk. Which of the
following statements will promote good
posture upon sitting?

Desk should be appropriate in height

to allow both feet to touch the floor.
2. Which intelligence of the CEAT student
is challenges when he works with others
of varying skill levels and abilities?
Interpersonal intelligence
3. If you are cooperative and listening
during our discussion, in the attribution
motivation theory, i would most prefer
that you must
Ascribe their performance outcomes
to their own ability and eeffort.
4. Should you include dietary changes in
your personal fitness plan?
Depends on your fitness goals.
5. Romeo is waiting for his turn to present
an oral reports discovers that his heart
is pounding and his palms are sweaty.
This condition is
Stress
6. Assume that you are the barangay
captain of your section, what is the best
way to deal with your classmates'
distress?
Help my classmates mentally classify
events as they arise and to decide
which situations cahhandled.
7. If you believe that Rodrigo has a drug
problem, which should you do to
address this situation?
Talk with an experienced counselor
about setting up intervention.
8. Perseverance is most likely to be
encouraged by PE101 Movement
Enhancement activities that
Are challenging, yet within the reach
of students' capabilities.
9. Christian Beramo who is able to see
more than one side of an issue and
exhibits good time-management skills is
said to possess ________ wellness.
Intellectual
10. If you want to have a personalized
fitness training program, which should
you do first?
Determine your fitness program
parameters.
11. How much time should you devote to
work outs?
Depends on your fitness goals and
current levels of physical fitness.
12. Suppose you want shooting practice in
futsal, where you may set up drills and
alter the starting position and
involvement of defenders. Which type of
practice is best?
Variable practice
13. Goal setting is a mechanism that helps
one to understand his/her potential and
to feel satisfied with its results. Thus, in
goal-setting to enhance personal fitness,
the first step is to assess current level of
______________.
Fitness
14. Which type of practice is best with
discrete, closed skills?
Fixed practice
15. After drinking juice, in which garbage bin
must you throw the tetra pack
container?
Recyclables
16. If length of practice is inversely
proportional to number of mistakes
committed in your final performances,
this means that the practice was
___________________________.
Effective
17. Green leafy vegetables belong to which
food group?
Glow foods
18. When do movement enhancement
students need their bodily-kinesthetic
intelligence? When they?
 Run, kick, throw, and catch
19. After completing your physical fitness
assessments, the leader of group 5 asks
his classmates to write down an
individual fitness goal and three possible
ways to achieve this. Which is the
primary benefit of this activity?
It gives my groupmates greater
individual responsibility for his/her
own learning and fitness.
20. What will happen to muscles when
exposed to more stress such as
resistance training?
Muscles get stronger and increase in
size
21. Physical Education traces its origin in.
Ancient Greek belief in a sound mind
in a sound body
22. Which of the following environmental
problems is most lethal to people
worldwide?
Air pollution
23. A first year student uses his linguistic
intelligence when
Discusses game strategy, read rule
24. If you want to determine your fitness
program parameters which should you
do first?
Get a physical examination to identify
any physical limitations
25. Joshua is being selected as a class
barangay captain in his section and
being a captain he has so many
responsibilities to do. Although anxiety
is produced, it helps him become more
effective in physical, social, and
psychological functioning. What is
Joshua is experiencing?
Eustress
26. How do muscles work to produce
movement?
Pair of muscles pulls each other
27. Which type of practice is bet for difficult,
dangerous or fatiguing skills?
Distributed practice
28. Which among the following has the
highest dietary fiber content?
1 cup of lentil
29. Why is it necessary to establish your
specific goals for personal fitness?
Because your goals determine the
____________________________.
Amount of time you will need to
exercise
30. A supply of clean air to breath is very
important for good health. But air
pollutants are everywhere. Which of the
following techniques will most likely
minimize your exposure to air
pollutants?
Don't cook on a charcoal barbecue in
an enclosed space
31. Perseverance is most likely to be
encouraged by physical education
activities that __________.
Are challenging, yet within the reach
of students’ capabilities
32. What is the most important factor that
contributes to the decline of PE
recently?
More subjects in the school
curriculum and focus on academics
leading to reduced time allocation in
PE.
33. Physical literacy is best described as a
composite of _____________.
Fundamental movement, motor and
activity specific skills that equip
students for an active lifetsyle.
34. Our Campus Administrator is
_____________.
Ma. Dorothee J. Villaruz, EdD
35. "Basta CapSU, ___________"
 Dekalidad ang serbisyo.
36. The following are the goals of Capiz
State University except.
Promote entrepreneurship and
environmental consciousness.
37. Our Course Facilitator is _________.
James Olorosisimo, LPT
38. Our University President is __________.
Editha C. Alfon, PhD
39. Which of the following best describes
the main goal of Physical Education?
Teaching the knowledge, skills, and
values for students to live a healthy
lifestyle now and in the future.
40. Which of the following is the main
reason why students are encouraged to
wear complete PE uniform during PE
day?
For safety
41. Wellness can change behaviour and
prolong life.
True
42. The integration of different components
that expand one’s potential to live and
work effectively is called Fitness.
False
43. Being healthy is simply the absence of
illness, avoidance of tobacco, and
excessive alcohol.
False
44. To maintain health is to preserve it
through a healthful lifestyle.
True
45. Physical activity plays an important part
for health and wellness.
True
46. Avoid the risk of various health
problems.
PD – PHYSICAL DEVELOPMENT
47. Good leadership and followership.
SD – SOCIAL DEVELOPMENT
48. Respect for the rights of others.
SD – SOCIAL DEVELOPMENT
49. Discovery of ways of improving
movements.
MD – MENTAL DEVELOPMENT
50. Development of self-confidence.
ED – EMOTIONAL DEVELOPMENT
51. Increase self-control, self-reliance, and
self-discipline.
ED – EMOTIONAL DEVELOPMENT
52. Leading a healthy lifestyle.
PD – PHYSICAL DEVELOPMENT
53. Understanding of rules and regulations.
MD – MENTAL DEVELOPMENT
54. Enhancement of growth and
development.
SD – SOCIAL DEVELOPMENT
55. Acquire desirable social traits.
SD – SOCIAL DEVELOPMENT
DIMENSIONS OF WELLNESS.
56. Engaging in the pursuit of new ideas
and understanding.
Mental
57. Recognizing the quality of air, water,
and land.
Environmental
58. Eating a well-balanced and healthy diet.
Physical
 59. Involving intellectual and cultural
activities.
Mental
60. Achieving balance between work and
leisure time.
Occupational
61. Maintaining friendships with individuals
who respect, love, and accept you for
who you are.
Emotional
62. Accepting mistakes while reflecting and
learning from them.
Emotional
63. Not criticizing, judging, or blaming.
Social
64. Meditating, praying, and affirming the
power or belief system.
Spiritual
65. Seeking medical care and exams as
needed.
Physical
Emotional wellness - involves developing an
awareness of your feelings and your response to
everyday interactions.
- Allows you to better understand
why you are feeling that way
and can actively respond to your
feelings.
Occupational wellness - allows you to explore
various career options and encourages you to
pursue the opportunities you enjoy the most.
- Recognizes the importance of
satisfaction, enrichment and
meaning through work.
Intellectual wellness - encourages us to
engage in creative and mentally-stimulating
activities, and it requires lifelong learning and
curiosity can be developed through academics,
cultural involvement, community involvement
and personal hobbies that expand your
knowledge and skills while allowing you to share
your knowledge and skills with others.
Environmental wellness - refers to leading a
lifestyle that values the relationship between
ourselves, our community and the environment.
Financial Wellness - involves the process of
learning how to successfully manage financial
expenses.
Physical wellness - is the ability to maintain a
quality of life that allows you to get the most out
of your daily activities without undue fatigue or
physical stress.
- Recognizes that our daily habits
and behaviors have an impact
on our overall health, well-being
and quality of life.
Social wellness - focuses on building and
nurturing meaningful and supportive
relationships with individuals, groups and
communities.
- It enables you to create
boundaries that encourage
communication, trust and
conflict management.
- Also includes showing respect
for others, oneself and other
cultures.Spiritual wellness –
allows us to be in tune with our
inner selves.
- This realm of wellness lets us
find meaning in life events and
define our individual purpose.
- Can stem from beliefs, faith,
values, ethics or moral
principles that provide purpose
and direction in our lives.
DEVELOPMENTS OF PHYSICAL EDUCATION
PHYSICAL DEVELOPMENT – is the process
that starts in human infancy and continues into
late adolescent concentrating on gross and fine
motor skills as well as puberty.
- Involves developing control over
the body, particularly muscles
and physical coordination.
MENTAL DEVELOPMENT
1. Boosts Brainpower and Cognitive
Ability
- This greater flow of blood to the
brain assists in the creation of
new brain cells, which helps to
improve the overall brain
performance.
- it enhances the brain function,
concentration, memory, thinking
and cognitive
- Skills, which are all vital for a
child’s development.
2. Enhances Academic Learning
- Research has shown that there
is a positive correlation between
a child’s performances inschool
and their level of physical
fitness, illustrating that those
who regularly exercise have a
better ability to learn new things
and are likely to perform better
in school. Physical activity
increases levels of a brain-
derived protein, which improves
focus, concentration and
decision making. This has a
positive impact on a child’s
motivation, learning and
productivity in school.
3. Elevates Mood and Reduces Anxiety
- When you exercise, the body
releases chemicals called
endorphins. These endorphins
areotherwise known as "feel
good" hormones because they
can lift your mood. Children
mayexperience reductions in
stress and anxiety when they
engage in physical activity
because theendorphins help to
moderate the brain’s response
to stress and elevate your
mood. When a child’soverall
health and fitness improves, it
also helps to boost their self-
esteem and gives them a sense
of accomplishment and
positivity.
4. Improves Social Skills
- When children take part in
sports, it gives them the
opportunity to meet new people
and create new friendships,
enhancing a child’s language
and communication skills.
Children gain a different type of
bond through sports, which
gives them a sense of belonging
and companionship, decreases
loneliness and improves their
social skills.
5. Enhances Creativity
- Physical activity stimulates the
brain activity, which helps to
spark creative juices and
overcome mental blocks. When
children exercise, it can release
bursts of creative thinking and
enhance imagination. So when
children have completed some
form of physical activity, it would
be beneficial to engage them in
a creative activity, such as arts
and crafts or creative writing, in
the two hours succeeding it.
6. Helps Maintain Mental Health and
Emotional Wellbeing
- Children begin to establish
behaviour patterns from an early
age that will have
importantimplications for their
immediate and long-term mental
health and well-being – so it is
important to encourage an
active and healthy lifestyle from
an early age. By engaging
children in regular physical
activity from an early age, they
are more likely to maintain a
healthy mind and healthy
lifestyle in the future.
SOCIAL DEVELOPMENT – Social development
refers to the process by which a child learns to
interact with othersaround them. As they
develop and perceive their own individuality
within their community, they also gain skills to
communicate with other people and process
their actions. Social development most often
refers to how a child develops friendships and
other relationships, as well how a childhandles
conflict with peers. Social development can
actually impact many of the other forms
ofdevelopment a child experiences. A child’s
ability to interact in a healthy way with the
people around her can impact everything from
learning new words as a toddler, to being able to
resist peer pressure as a high school student, to
successfully navigating the challenges of
adulthood.
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.

EMOTIONAL DEVELOPMENT – Emotional

development refers to the ability to recognize,
express, and manage feelings atdifferent stages
of life and to have empathy for the feelings of
others. The development of theseemotions,
which include both positive and negative
emotions, is largely affected by relationships
with parents, siblings, and peers.

What is Physical Fitness?

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 is
able to perform schoolwork, meet home
responsibilities, and still have enough
energy to enjoy sport and other leisure
activities. A fit person can respond
effectively to normal life situations, such
as raking leaves at home, stocking
shelves at a part-time job, and marching
in the band at school. A fit person can
also respond to emergency situations

- for example, by running to get help or

aiding a friend in distress.

What is wellness?

Wellness is an active process of
becoming aware of and making choices
toward a healthyand fulfilling life.
Wellness is more than being free from
illness, it is a dynamic process ofchange
and growth.
- Maintaining an optimal level of wellness
is absolutely crucial to live a higher
quality life.
- Wellness matters. Wellness matters
because everything we do and every
Nutrition – is the study of how food and drink
affects our bodies with special regard to the
essential nutrients necessary to support human
health.
● it is defined as the food we eat, air we
breathe, water we drink, supplements
we ingest, and all that we do that literally
feeds or nourishes the body for its own
health benefit.
● studying nutrition is important because it
serves as the key determinant for
 determining and developing optimal
health.
● good nutrition means your body gets all
the nutrients, vitamins, and minerals it
needs to work its best.
3 BASIC FOOD GROUPS
GO FOODS
- gives us energy
- are the kind of food that give fuel and
help us keep going and be active.
- these nourishments give our muscles
fuel to run, swim, jump and our brain to
stay focused.
- Go foods are high in carbohydrates.
- examples are grains or starchy foods
like bread, rice, pasta, or oats.
GROW FOODS
- helps build our muscles
- help our body grow bigger and stronger.
- ‘Grow’ foods help build our body’s
bones, teeth and muscles.
- include protein foods such as beans,
nuts, meat, fish, eggs, and dairy.
GLOW FOODS
- protects us form illness and keeps our
hair, skin, and nails healthy
- are full of vitamins and minerals to keep
our skin, hair and eyes bright and
glowing.
- ‘Glow’ foods can keep our immune
system strong so that we can fight bugs
and viruses.
- include fruits and vegetables.
6 ESSENTIAL NUTRIENTS
● Carbohydrates
● Protein
● Fat
● Vitamins
● Minerals
● Water
CARBOHYDRATES
- known as saccharides or carbs, provide
energy for the body.
- each gram of carbohydrates provides 4
calories.
CLASSIFICATION OF CARBOHYDRATES
● Simple Carbohydrates
- are broken down quickly by the
body to be used as energy.
- simple carbohydrates are
sugars.
- consist of just one or two
molecules; Monosaccharides,
Disaccharides
Monosaccharides – are single units of
sugar.
Include:
Glucose – the body’s main
source of energy.
Fructose – is a sugar found
naturally in fruits, some
vegetables and honey.
Galactose – which is most
readily available in milk and
dairy products.
Disaccharides – also called
double sugar, any substance
that is composed of two
molecules of simple sugars
(monosaccharides) linked to
each other.
Lactose – made up of glucose
and galactose
Maltose – made up of two
glucose
Sucrose – made up of glucose
and fructose
● Complex Carbohydrates
- consist of long chains of sugar
molecules.
- includes whole grains and foods that
contain fiber.
- Oligosaccharides, Polysaccharide
- Oligosaccharides – represent
carbohydrates that contain between 3
and 10 linked sugars.
 - Polysaccharide – composed of more
than 10 linked sugars
PROTEINS
- are made up of smaller molecules called
amino acids that are strung together by
chemical bonds.
- are the building blocks of life, every cell
in the human body contains protein.
CLASSIFICATION OF AMINO ACIDS
● Essential amino acids
- cannot be made by the body,
and must be supplied by food.
- the 9 essential amino acids are:
histidine, isoleucine, leucine,
lysine, methionine,
phenylalanine, threonine,
tryptophan, and valine.
● Nonessential amino acids
- are made by the body from
essential amino acids or in the
normal breakdown of proteins.
- Nonessential amino acids
include: alanine, arginine,
asparagine, aspartic acid,
cysteine, glutamic acid,
glutamine, glycine, proline,
serine, and tyrosine.
● Conditional amino acids
- are needed in times of illness
and stress.
- Conditional amino acids include:
arginine, cysteine, glutamine,
tyrosine, glycine, ornithine,
proline, and serine.
Functions of Protein
● Hormone Production
● Build and maintain tissue
● Enzyme production
● Transportation
● Energy source
FATS
- is a type of nutrient, and just like protein
and carbohydrates, your body needs
some fat for energy, to absorb
vitamins, and to protect your heart and
brain health.
- “Bad” fats, such as artificial trans fats
and saturated fats, are guilty of the
unhealthy things all fats have been
blamed for weight gain, clogged arteries,
an increased risk of certain diseases,
and so forth.
- But “good” fats such as unsaturated fats
and omega-3 fatty acids have the
opposite effect.
Saturated fatty acids lack double bonds between
the individual carbon atoms, while in
unsaturated fatty acids there is at least one
double bond in the fatty acid chain.
Saturated fats tend to be solid at room
temperature and from animal sources, while
unsaturated fats are usually liquid and from plant
sources.
TYPES OF FATS
Saturated fats – it is responsible for bad
cholesterol. They are found in most animal
products like cheese, milk, meat and so on and
hence one must limit the quantity of intake.
Monounsaturated fats – can help reduce bad
cholesterol levels in your blood which can lower
your risk of heart disease and stroke.
- they also provide nutrients to help
develop and maintain your body’s cells.
- Monounsaturated fats are healthy fats
found in Avocados, Macadamia nuts,
Peanuts, Olives and Olive oil.
Polyunsaturated fats –are healthy fats, which
are abundantly found in both plant and animal
foods, such as vegetable oils, Walnuts, Flax
seeds, salmon, etc.
Hydrogenated fats – also called trans-fatty
acids
- are manufactured fats created during a
process called hydrogenation.
VITAMINS
- are the body’s builders, defenders, and
maintenance workers, helping it to build
muscle and bone, make use of nutrients,
 capture and use energy, and heal
wounds.
- Vitamin B6 (pyridoxine,
2 types of vitamins: pyridoxamine, pyridoxal) – it is vital for
the formation of red blood cells.
Water – Soluble

- these vitamins are dissolved in the

watery parts of fruits vegetables and
grains, meaning their passage through
the body is relatively straight forward.
Vitamins C and B
- Vitamin C (ascorbic acid)
- it contributes to collagen production,
wound healing, and bone formation. It
also strengthens blood vessels,
supports the immune system, helps the
body absorb iron, and acts as an
antioxidant.
- these include fruit and vegetables, but
cooking destroys vitamin C.
- Vitamin B7 (biotin) – it enables the
body to metabolize proteins, fats, and
carbohydrates. It also contributes to
keratin, a structural protein in the skin,
hair, and nails.
- Vitamin B9 (folic acid, folinic acid) – it
is essential for making DNA and RNA.
- Vitamin B12 (cobalamin) – it is
essential for a healthy nervous system.

- Vitamin A – it is essential for eye

- Vitamin B health.
- refers to not one, but eight different
vitamins.
- All B vitamins play a role in converting
- Vitamin D (ergocalciferol,
food into energy in the body.
cholecalciferol) – it is necessary for the
- The vitamin B-complex refers to a group
healthy mineralization of bone.
of all of the known essential water-
soluble vitamins except for vitamin C .
- It contains all vitamins in the B group.
- Vitamin E (tocopherol, tocotrienol) –
its antioxidant activity helps prevent
oxidative stress.
- Vitamin B1(thiamine) – it is essential
-
for producing various enzymes that help
-
break down blood sugar.
- Vitamin B2 (riboflavin) – it is essential
for the growth and development of body
cells and helps metabolize food. - Vitamin K (phylloquinone,
menaquinone) – it is necessary for
blood clotting.
- Vitamin B3 (niacin, niacinamide) – the MINERALS
body needs niacin for the cells to grow
and work correctly. - are an inorganic nutrient which means it
lacks carbon.
- build cells, take part in chemical
reactions, send nerve impulses, and
- Vitamin B5 (pantothenic acid) – it is
carry oxygen.
necessary for producing energy and
hormones. TYPES OF MINERALS
● Macrominerals – are those minerals
which are required in relatively large
doses.
- also called major minerals.
- include sodium, calcium,
chloride, magnesium,
potassium, phosphorus, and
sulfur.
- these minerals are vital for the
proper functioning and
metabolism of the body.
- Microminerals – also called
trace minerals, these are
minerals which are required in
small amounts.
- also called minor minerals.
- Trace minerals include iron,
copper, iodine, zinc,
manganese, fluoride, cobalt and
selenium.
● Sodium
- Maintains cellular osmotic
pressure.
- Helps in maintaining blood
volume and blood pressure and
fluid balance in the body.
- Table Salt, Cheese, Milk, Soy
Sauce, and Unprocessed Meat
● Calcium
- Helps blood clotting. Helps
muscle contraction and nerve
function.
- Essential for building strong and
healthy bones.
- Almonds, Carrots, Milk,
Broccoli, Canned Fish, Papaya,
Garlic, and Cashew
● Chloride
- Maintains proper blood volume,
blood pressure, and pH of our
body fluids.
- Table Salt, Soy Sauce, liver
Unprocessed Meat, Milk and
Peanuts
● Magnesium
- Provides structure for healthy
bones.
- Produces energy from the food
molecules.
- Maintains proper functioning of
muscle and nervous system.
- Honey, Almonds, Seafood,
Tuna, Chocolates, Pineapple,
Pecans, Artichokes, and Green
Leafy Vegetables
● Potassium
- Controls nerve impulses and
muscle contractions.
- Helps in maintaining fluid
balance in the body.
- Maintains proper functioning of
muscle and nervous system.
- Spinach, Apples, Oranges,
Tomatoes, Papaya, Bananas,
Lemons, Celery, Mushrooms,
Pecans, Raisins, Pineapple,
Rice, Cucumbers, Strawberries,
Figs, Brussels Sprouts, and
Legumes
● Phosphorus
- Helps the body store and use
energy.
- Works with calcium in the
formation of strong, healthy
bones and teeth.
- Mushrooms, Meat, Cashews,
Oats, Fish, Beans, Squash,
Pecans, Carrots, and Almonds
● Sulfur
- Involved in protein synthesis.
- Protects your cells from
damage.
- Helps in promoting the
loosening and shedding of skin.
- Cheese, Eggs, Nuts, Turnips,
Onions, Fish, Wheat Germ,
Cucumbers, Corn, Cauliflower,
and Broccoli
● Iron
- Helps in transporting oxygen to
all parts of the body.
- Produces and stores the energy
for further metabolisms.
- Meat, Eggs, Beans, Baked
Potato, Dried Fruits, Green
Leafy Vegetables, Whole and
Enriched Grains
● Copper
- Formation of red blood cells.
- Helps with the functioning of the
nervous system.
 - Crab, Lobster, Mussels,
Oysters, Nuts, Whole grains and
Yeast extract
● Iodine
- Promotes the normal functioning
of the thyroid gland.
- Helps in the proper functioning
of brain functions.
- Promotes normal growth and
development of cells.
- Seafood, Seaweed and Iodised
salt
● Zinc
- Aids in wound healing.
- Supports the immune system.
- Helps in the formation of strong
bones.
- Controls the functioning of the
sense organs in the nervous
system.
- Important and essential process
of cell division and reproduction.
- Beef, Pork, Dark Meat, Chicken,
Cashews, Almonds, Peanuts,
Beans, Split Peas, and Lentil
● Manganese
- Helps maintain water balance.
- Controls nerve impulse
transmissions.
- Cereals, Nuts, Oils, Vegetables
and Wholegrains
WATER
- in humans, it acts as both a solvent and
a delivery mechanism, dissolving
essential vitamins and nutrients from
food and delivering them to cells
8 KINDS OF WATER
● Tap Water – the water that you get from
your faucet is called tap water.
- this is generally sourced from a
dam or river, treated at a water
treatment facility, stored in a
reservoir, and then supplied to
homes through water pipelines.
● Mineral Water – as the name suggests,
is water enriched with vital minerals,
mostly calcium and magnesium.
- Natural mineral water is taken
from underground sources
which are rich in mineral content
and then packaged and sold as
natural mineral water.
● Purified Water – the water that has
been filtered or processed to remove
impurities like chemicals and other
contaminants.
- it is usually produced using
groundwater or tap water.
● Distilled Water – is any source of water
that has been purified using the process
of distillation.
- this involves boiling the water
until it turns into water vapor,
then capturing the gas and
condensing it back into its liquid
state.
● Sparkling Water – it is generally just
water infused with pressurized carbon
dioxide.
- Drinking sparkling water
provides the same sensation as
drinking a soda without the
added calories and sugar.
● Flavored Water – are waters that have
had natural and/or artificial flavors
added in order to enhance the taste of
the water.
● Fruit Water – any combination of fruits,
vegetables and herbs immersed in water
is what makes infused water.
● Spring Water – is naturally filtered
underground. It's collected from springs
or boreholes.
- Spring water comes from
underground sources that
'spring' up as freshwater bodies.