PHYSICAL EDUCATION REVIEWER ➢ PHYSICAL FITNESS

- Ability to function and effectively to enjoy leisure, to be healthy to

• We are seeing that technology is a playing a big part in the lives of resist disease and to cope with emergency situations.
younger people and most definitely offering a distraction to being active
• SOUTH KOREA, PHILIPPINES & CAMBODIA had the largest
proportion of children who were physically inactive and did less than an 3 IMPORTANT ASPECTS THAT INDIVIDUAL SHOULD BE ABLE TO
hour of exercise per day – WORLD HEALTH ORGANIZATION MEET IN ORDER TO BE CONSIDERED PHYSICALLY FIT.
1. SOUTH KOREA 94.2%
2. PHILIPPINES 93.4% 1. Being able to perform daily task without getting too tired before the end of
3. CAMBODIA 91.6% the day.
4. SUDAN 90.3% 2. Enjoying leisure time in some form of recreational activity.
5. TIMOR LESTE 89.4% 3. Meeting emergency demands
6. ZAMBIA 89.3%
7. AUSTRALIA 89%
8. VENEZUELA 88.8% BENEFITS OF EXERCISE
9. NEW ZEALAND
➢ PHYSICAL BENEFITS
10. ITALY 88.6%
- Develops muscular strength, flexibility, proper growth bones
11. UK 79.9%
12. USA 72% - Reduces fatigue at the end of the day
- Improves posture and body mechanics
HOW TO ADDRESS THESE CONCERNS? - Improves blood circulation and efficiency of the lungs to supply
oxygen
• Encouraging sport and activity should not be reliant on technology it can
start at home with adequate exposure to physical fitness at a young age ➢ PHYSCOLOGICAL BENEFITS
• We need ensure there is a healthy balance between physical activity and - Stress reduction
use of technology Emotionally stable promotes greater confidence
• PHYSICAL ACTIVITY AND EXERCISE HAVE BEEN SUCCESSFUL
IN MAINTAINING THE BODY, LESS ILL AND FUNCTION - Feeling of well
Being reduces depression
➢ PHYSICAL HEALTH & ENTAL HEALTH
- are strongly connected. PHYSICAL FITNESS COMPONENTS
- Taking care of your physical health is scientifically shown to improve ➢ HEALTH RELATED
mental wellbeing, and vice versa. If one declines, the other can be - There are 5 components of physical fitness:
affected too. 1. Body composition
- The relative percentage of body fat compared with lean body mass
➢ PHYSICAL HEALTH
- A balanced diet, proper sleep, and cutting down unhealthy habits such 2. Flexibility
as smoking, alcohol, and drugs are some of the key physical health - The ability to use one’s joints fully in a normal range motion
factors that can promote mental wellbeing. Some of the things that can
affect mental wellbeing are stress working too much and being 3. Muscular Strength
inactive.
 - The amount of force that can be produce by a single contraction of a
muscles
4. Muscular Endurance THE F.I.T.T. PRINCIPLE FOR AN EFFECTIVE WORKOUT
- The ability of the muscle group to continue muscle contraction over a Understanding the F.I.T.T. principle helps you create a workout plan that will be
length of time. more effective in reaching your fitness goal. F.I.T.T. stand for frequency intensity,
time, and type of exercise. These are the four elements you need to think about to
5. Cardiovascular Endurance create workouts that fit your goals and fitness level.
- The ability of the circulatory system to working muscles during
exercise • Frequency
- Is simply the number of training sessions express per day, per week,
➢ SKILL RELATED per month and so forth.
- There are 6 components of skill related
1. Speed • Intensity
- The ability to perform a movement or cover a certain distance in a - Is the difficulty of the work. Intensity is the amount or weight or
short period of time. resistance used in a particular exercise.

2. Reaction Time • Time

- The amount of time it takes to move once realized the need to action - The day you exercise and how long each session lasts

3. Agility High intensity – less time fewer days

- The ability of the individual to quickly shift or change direction of the Low intensity – each session may be long, more days
body from one point to another.
Ex. Shuttle Run • Type
Hexagon jump - What exercise you are doing (e.g, cardio, strength or combination of
two)
4. Balance
- The ability to maintain equilibrium while stationary or moving PRINCIPLES OF TRAINING
1. Principle of Individuality
5. Coordination - Every individual is unique and will respond differently to the same
- The ability to use body parts and sense together to produce smooth training stimulus. Some of these differences can be influence by many
efficient movements characteristics. Biological age, training age, gender, body, size and
shape, past injuries and many more.
6. Power
- Ability to release maximum force a muscle or muscle group can. The 2. Principle of Specificity
product of strength and speed - Training adaptations for an individual will occur specially to the
muscle groups trained, the intensity of the exercise, the metabolic
FITNESS TRAINING & EXERCISE demands of the exercise and/or specific movements and activities.

In order to ensure that a fitness training or exercise program is safe and effective, it
is vital that guiding principles are applied.
- In an attempt to perfect a specific skill or activity, you must perform
that skill or activity, you must perform that skill or activity with proper - Over time, the gains that were achieved will return to original level.
body mechanics to have correct technique.

3. Principle of Overload
- In order for an individual to achieve a certain training adaptation, the
body must be stresses by working against a stimulus or load that is
greater than that to which it is accustomed.

- If overload, ensures improvement by challenging changes in

resistance, terrain, movement complexity and many others.

4. Principle of Progression
- In order to achieve the desired training adaptions for certain activity or
skill consistently, the training stimulus must gradually and constant
increase.

- If overload increase too quickly, poor technique, improper muscle

firing patterns and injury ay result.

- If overload progresses too slowly, improvements will be minimal or

non existent. Rest and recovery must also be included in the
progression, as training hard all time could result in chronic fatigue, a
decrease in performance and eventually injury.

5. Principle of Diminishing Returns.

- Performing gains related to the level of training (training age) of each
individual. Athletes that have never participated in a training program
before can see huge initial performance gains in their program.

- On the other hand, athletes that have been lifting for several years will
see smaller gains over long period of time.

- As an athlete nears their genetic potential, the gains in performance

will be much harder to obtain, the key is to continue to show the
progress in the areas in which they have weakness.

6. Principle of Reversibility
- When a training stimulus is taken away from an athlete for an
extended period of time, they will not be able to maintain a certain
level of performance.