Physical Education FITNESS

Physical Education is "education through Fitness is defined as a condition in which an

physical". It aims to develop students’ individual has enough energy to avoid fatigue
physical competence and knowledge of and enjoy life.
movement and safety, and their ability to use
these to perform in a wide range of activities Look back and reflect on your everyday
associated with the development of an active activities.
and healthy lifestyle. It also develops
students’ confidence and generic skills, Do you have lots of energy or do you get tired
especially those of collaboration, easily?
communication, creativity, critical thinking
and aesthetic appreciation. Together with the
nurturing of positive values and attitudes in Physical Fitness Components
PE, provide a good foundation for students’
lifelong and life-wide learning. HEALTH-RELATED FITNESS

Physical Fitness  Body Composition

Physical Fitness, is the body’s ability to  Cardiovascular Endurance
function effectively and efficiently without  Flexibility
undue fatigue in work, leisure activities, to  Muscular Strength
meet emergency situations and to resist  Muscular Endurance
diseases from sedentary lifestyle. There are
three important aspects that an individual SKILL-RELATED FITNESS
should be able to meet in order to be
considered physically fit.  Balance
 Coordination
These include:  Reaction Time
 Speed
1. Ability to perform one’s daily tasks  Agility
without undue fatigue.  Power
 Listening/participating to class
activities
 Contributing to the workload in the Health-Related Fitness (HRF)
house It is the ability to become and stay
physically healthy.
2. Enjoying leisure through some Components:
recreational activities. Leisure is the  Body Composition
amount of time after all the daily routine  Cardiovascular Endurance
activities, like sports, academic games  Muscular Strength and Endurance
and other productive hobbies.  Flexibility
 Dancing, playing games or sports
 Listening to music. Body Composition
 Refers to proportion of lean body mass
3. Meeting Emergencies. Emergencies are to fat body mass.
unforeseen events where one has to use
his energy and time to meet unexpected
circumstances.
 Accidents
 Calamities (landslides, earthquakes,
fire, floods etc.)
Cardiovascular Endurance
 The ability of the heart and lungs and
blood vessels to deliver oxygen to
working muscles and tissues as well as
the ability to those muscles and tissues
to utilize the oxygen.
Muscular strength
 Refers to the maximum amount of force
a muscles can exert against an opposing
force.
Muscular Endurance
 Refers to the ability of the muscles to do
repeated work over an extended period
of time without fatigue.
Flexibility
 Is the ability to move a body part
through a full range of motion (ROM) at
a joint.
SKILL-Related Fitness (SRF)
Enhances or focus on the
performance in athletics sort events.
Components:
 Agility
 Coordination
 Balance
 Reaction time
 Power
 Speed
Agility
 Is the ability to move in different
directions quickly using a combination,
speed, strength and endurance.
Balance
 Is the maintenance of equilibrium while
stationary or while moving.
Power
 Is the ability of the muscles to transfer
energy and release maximum force at a
fast rate.
Speed
 Is the ability to perform a movement in
one direction in shortest period of time.
Coordination
 Is the ability to use the senses with the
body parts to perform motor tasks
smoothly and accurately.
Reaction time
 Is the amount of time to respond to a
stimulus.
BMI= Weight (kg) ÷ (Height (cm)
= 55 KG÷ (1.63)
= 55 KG ÷ 2.657
=20.70
Classification of weight:
Underweight = 18.5 and below
Normal or Healthy weight=18.5-24.9
Overweight=25.0-29.9
Obese =30 and above
2nd Semester
Human Movements
Human can move from one place to another
through coordinated movements and
postures. The movement produced by the
human body due to the constraction of
muscles and bending of the of bone joints is
called human movement. Human movements
are controlled by the nervous system. Hence,
the human movement incorporates the use
of muscles, ligaments joints, and bones.
Kinesiology is the field that deals with the
study of human movements.
FUNDAMENTAL HUMAN MOVEMENTS
PULL
Pulling motion which consists of pulling a
weight toward your body or your body
toward your hands
PUSHING
Pushing is the opposite of the pull. The upper
body muscles push things in various
directions.
SQUAT
Considered to be the most complex
movement the human body is capable of.
Squat targets the glutes, core, quadriceps
and to a slight degree, the hamstring muscles
LUNGE
A long, linear stride, lowering your back knee
to just above the ground, with a completely
upright torso.
HINGE
It can be performed body weight or in dozens
of the other variations including the dead lift.
Bend to extend movements work on your
glutes, hamstring, and lower back.
ROTATION
This is your ability to rotate that involves
twisting at the core. The core (specifically the
oblique) is the main contributor to this set of
movements.
GAIT
This is the technique of walking. This includes
walking, jogging, running, or sprinting.
Components of Body Movements
A. Axial or Non-locomotor Movements –
done in a fixed base:
1. Adduction - movements toward the center
of the body.
2. Abduction - movements away from the
center of the body.
3. Circumduction -movements in a circular
motion.
4. Flexion - movements at the joints of the
body which is to bend.
5. Extension - movements at the joints of the
body
which is to extend.
6. Vibration -movements like shaking and
vibrating
B. Locomotor Movements - moving from
one place to another:
1. Walk - transfer of weight from one foot to
the other
2. Run - moving at a faster speed than
walking, never having both
feet on the ground at the same time
3. Jump - springing on one foot or both feet
but landing on two feet
4. Slide – gliding of foot on the floor.
5. Hop - springing on one foot and landing on
the same foot
6. Leap - springing on one foot and landing on
the other foot
7. Gallop - one foot is leading and the other
foot follows
8. Skip - combination of step and hop at a
faster pace
combination of any of the locomotor
movements
What are the different
Body Types?
Before engaging in a series of exercise, you
must first identify what type of Body you
have in order to choose activities best fitted
to your body capacities and training
programs.
Everyone has a unique combination of
physical, mental, and emotional qualities. To
maintain a good physical and mental state, it
is appropriate to say than an adequate
knowledge of yourself is important.
ECTOMORPH PERSON
This type of Body is characterized with
slender bodies, short trunks, and long arms
and legs. His feet are long and narrow with
narrow chest, long slender neck and very
little amount of fat.
Muscles are weak and thin, with weak
tendons and joints that are cause of poor
posture, lack of body power and strength.
Ectomorph are thin, long/tall and lean.
Have muscles mass nut weak
Slender waists
Narrow hips and shoulder
Model
ENDOMORPH PERSON
It is characterized by excess body fat
distribution, lack of bony angularity and
floppy muscles.
The arms, trunks and legs look rounded and
fatty, with a rounded face, double chin and
short neck. Their hips, abdomen, thighs,
buttocks and upper arms are full of fatty pads
while the chest of an endomorph man tends
to be like the breast of woman.
Having a heavy rounded body
Have a lots of body fat
Less of muscles mass
Gain weight easily
MESOMORPH PERSON
It is characterized by a solid, muscular
physique, strong, with large chest, slender
waist long tort with short but powerful legs
and arms.
Moderate in height and very strong and
carrying weights, mesomorph persons are
good in events that require strength, agility,
power and endurance.
Mesomorphs are typically strong and solid,
not overweight or underweight.
Leaner, with more muscles
Toned arms and less body fats
Fast metabolism
Can easily gain and maintain muscles mass
Warm -up Exercise
 A warm-up helps your body prepare
itself for exercise and reduces the chance
of injury. The warm-up should be a
combination of rhythmic exercise which
begins to raise the heart rate and raise
muscle temperature, and static
stretching through a full range of motion.
 Literally means warm the body with light
exercise and movement.
Types of Warm-up
 Passive warm up when one elevates
body temperature through the use of
heat packs or hot waters.
 General warm up involves light
movements of major muscle group
 Specific warm up mimics actual moves
of the sport or activity that will be
engaged in very light levels of intensity
Stretching
is a form of physical exercise in which a
specific muscle or tendon (or muscle group)
is deliberately flexed or stretched in order to
improve the muscle's felt elasticity and
achieve comfortable muscle tone. The result
is a feeling of increased muscle control,
flexibility and range of motion.
Cool Down Exercise
 A cool down a routine done after the
session
 Static stretches are more appropriate to
the cool down as they help muscles to
relax, realign muscle fibres and re-
establish their normal range of
movement. These stretches should be
held for approximately 10 seconds.
When you want to advance your work life,
movement matters. When you want to
influence others, movement matters. Why
study movement?
Because understanding movement unlocks
your potential and capacities as a human
being.
Studying human movement can provide
insights into physiological, neural and
psychological adaptations to exercise, into
the role regular physical activity plays in
chronic disease prevention and management,
and into how the brain controls and
coordinates everyday movements.