PHYSICAL

EDUCATION
PHYSICAL FITNESS

EDYLMAR M. ILAGAN
 PHYSICAL
EDUCATION
- is an integral part of general education
designed to promote the optimum
development of the individual physically,
mentally, socially and emotionally through
total body movements in the performance of
properly selected physical activities.
- education for the
physical.
- simplest meaning ‘’movement education”
- Filipino term “ Edukasyong
Pangkatawan”
 PHYSICAL
DEVELOPMENT

OBJECTIVES MENTAL
DEVELOPMENT
OF PHYSICAL
EDUCATION SOCIAL
DEVELOPMENT

EMOTIONAL
DEVELOPMENT
 OBJECTIVES OF PHYSICAL EDUCATION
PHYSICAL through actively participating in the different selected physical
DEVELOPME activities, a person can develop and maintain good health and high
NT level of physical fitness.

SOCIAL provides opportunities for the development of desirable traits needed

DEVELOPME for adjustment to the social life in general. ( example of worth whole
NT traits are friendliness, respect for the rights of others, good
leadership and followership.)

EMOTIONAL the informal nature of physical education offers opportunities for self
DEVELOPME expression and emotional mastery. (example of worthwhile emotional
NT traits are self confidence, self control, self reliance and determination).

MENTAL through participation in physical education an individual develops his

mental capacities as he learns the mechanical principles underlying
DEVELOPME
movements, as he acquires knowledge and understanding of the rules
NT of the game and sports and as he discovers ways of improving his/her
movements.
HISTORY OF
PHYSICAL
EDUCATION
PRIMITIVE MAN
They move according to their satisfaction,
needs, necessity. They just live by means of
hunting wild animals in the forest, or fishing
alone the rivers, streams and sometimes
engage in welfare murder to ensure their
protection from adverse element or hostile
environment.
ANCIENT ORIENTAL COUNTRIES
China

The only concerned of Chinese

is of intellectual excellence.

They neglect physical activities

however, some believes about
the importance of this to the
body and to the spirit.
MEDICAL GYMNASTICS

Developed as early as 2698 B.C.

During this time, people had felt
illness because of their sedentary
life which made them realize the
importance of physical activities.
KUNG FU
Earliest exercise in the history that
they contributed like in Ancient
China.

YOGA
It has the contribution of Indian
people that composed of exercises
the posture and regulates breaths.
 GREEK
PHILOSOPHERS
HERODOTUS
He recognized the use of physical
education as an aid to medicine
as early as the 5th Century.
GALEN
He stated that physical education
is part of hygiene and subordinate
to medicine.
SOCRATES
He gave emphasis on the
importance of physical education
attaining health in order to
achieve one’s purpose in life.
PLATO
He considered gymnastics
and music as two most
important subjects in the
curriculum.
XENOPHONE
He thought of physical
education as important in
terms of the military and
essential to success in life
soundness of the mind and
body.
 Development of Physical activity in
the school curriculum

Johan Bernhard Basedow – a German reformer who was one of the

first to see the benefits of physical activity and introduced it into the
school curriculum. He also began the modernization of gymnastics.
Johan Christopher Friedrich (Guts Muth) – a German who
introduced physical systematic exercise in school and developed the
principles of gymnastics. He also published the first systematic
textbook for gymnastics.
Friedrich Ludwig Jahn – a German who is considered the “father of
modern gymnastics” because he introduced many of the different
gymnastic activities and incorporate them into the school curriculum.
HISTORICAL
DEVELOPMENT OF
PHYSICAL
EDUCATION IN THE
PHILIPPINES
PRE-SPANISH PERIOD  Hunting with the
use of bow and
arrow.
 Survival in the
quest for food.
 Protection against
the hostile
environment.
 They run, leap,
jump and climb.
 They are fond of
music and dancing.

Negritos or Aetas
Nomadic and wandering tribes
Juan Camote Pina Pa-ni-lan
a man in motion of a man going through the
stealing camotes in the motion of gathering
field. honey in the field.
INDONESIAN
AND MALAYS
Their physical activities
consisted of producing food
through planting and
cultivating the mountain
sides.
Dancing was a form of a religious
activity. They danced..
• to please their gods.
• to cure their sick.
• to call for rain when drought occurs.
• after a bountiful harvest.
• for a victory in a tribal war called “cañao”.
SPANISH REGIME
The Spanish conquest of the Philippines did not
have much effect on the physical activities of the
people, except the enforced labor among the lower
class of the people in the building of the churches
and generally the people lived in the sedentary life
while waiting for the harvest time after planting.
 FAVORITE PASTTIME
Cockfighting still
bathing
continued to be the
favorite sport of the
country.

swimming
Dancing continued as one of the major
physical activities enjoyed by the people.
FANDANGO
DANCE

CURACHA
JOTA
POLKA
MAZURKA

RIGODON
LANCEROS
Ceremonial dances were performed
during religious events, like
Santacruzan where in people ate, sang,
drank and danced to their heart’s
content.

Games were played by the Filipinos

during a grand celebration or after
the Santacruzan.
CHILDREN PLAY GAMES LIKE
Pabitin
Palo Sebo

Juego de Anillo

Sungka
Siklot

…and also piko, luksong tinik

and hide and seek, patintero,
sipa, top spinning and kite
flying.

Card games were very popular

recreational to old folks which were
introduced by the Spaniards.
AMERICAN PERIOD
Just as soon as soon as the
American soldiers landed in the
Philippines after the historic event
of the signing of the Treaty of
Paris on December 10, 1898,
schools reopen.
BRIEF TIMELINE
Physical exercise was one of the
The athletic program for
subjects introduced in the public
the schools was
schools and a regular program of
inaugurated.
athletics was developed.

1901 1905 1909 1910

Baseball and track and field

were introduced and taught to Basketball was first
the young boys introduced as a game for girls.
In school.
 BRIEF TIMELINE
The “Athletic A syllabus entitled
Handbook” was “Physical Education: A A summer school for
published. Manual for Teachers” coaching was held.
was published.

1911 1919 1920 1928

1914

The Teachers Vacation

Assembly in Manila gave Physical education was made
special required subjects in the
training to Filipino curriculum
teachers. of all public schools.
Later development
Youth Development Training (YDT)
Citizen Army Training (CAT)
Physical Education Health and Music (PEHM)
1987 Philippine Constitution
Republic Act No. 14 Section 19
1. The state shall promote physical education and encourage sports
programs, leagues, competitions and amateur sports including
trainings for international competitions, to foster self discipline,
teamwork and excellence for the development of a healthy and
alert individual.

2. All educational institutions shall undertake regular sports activities

throughout the country in cooperation with athletic clubs and other
sectors.
PHYSICAL
FITNESS
It is a physical condition wherein an individual
has the capacity to do everyday task without a
feeling of exhaustion and still have enough
energy to perform extra activity of his own
choice. If ever he experience fatigue, he can
easily recover and can endulge further after a
rest period.

 general fitness is a state of health and

well- being.

 specific fitness is a task-oriented

definition based on the ability to perform
specific aspects of sports or occupations.
 WHY IS PHYSICAL FITNESS
IMPORTANT
• The physically fit person works without becoming overfatigued. He
accomplishes his work with a minimum of stress. He can face
problems with a relatively better outlook.
• A physically active individual has the capacity to learn a variety of
vigorous recreational pursuits. He enjoys participating in outdoor and
sports activities. His life is not all work but balanced and pleasurable
experience.
• Good physical health contributes to self confidence and poise. It gives
the person a feeling of security . It enables him to mingle with people
at work and at play.
 BENEFITS OF PHYSICAL FITNESS
• Your heart becomes stronger and works more efficiently
• You can lose weight if you combine exercise and healthy eating
• You feel better about yourself
• You are less likely to be anxious or depressed and feel more positive
• You may be able to bring down a slightly raise blood pressure to
normal
• You are likely to drink less alcohol and cut down or stop smoking
• You are less likely to suffer from low back pain
• You will feel positive benefits if you have a specific health problem such as
lung disease, diabetes, arthritis or renal disease, or have had an organ
transplantation
 TYPES OF FITNESS
1. Physical fitness – refers to the ability to of an individual to perform
his daily task efficiently without undue fatigue and has extra “ reserve”
in case of emergency
2. Social fitness – is the ability to mingle with different types of people
and with interest and concerns for others.
3. Emotional fitness – is the ability of the individual to control his/her
emotions or feelings.
4. Mental fitness – is the ability to cope with common problems of
everyday living.

FITNESS – ability to live a healthy, satisfying and useful life. An individual who
satisfies his needs such as physical well being, love, affection, security and self-respect
lives a good life.
 FACTORS AFFECTING
FITNESS
STRESS DIET

EXERCISE
ENVIRONMENT

BUILD
AGE
DRUG TAKING
PHYSICAL
DISABILITY
ILLNESS AND
GENDER/SEX FATIGUE
 SEDENTARY LIFESTYLE
• A type of lifestyle with no or irregular physical
activity (a couch potato).
• Sitting, reading, watching television and computer
use for much of the day with little or no vigorous
physical exercise.
• A sedentary lifestyle and lack of physical activity
can contribute to or be a risk factor for
cardiovascular disease, mortality, depression,
obesity, etc.
• National guidelines recommend that young
people spend no more than two hours each day
using electronic media for recreation.
PHYSICAL FITNESS INCLUDES

SKILL-
RELATED
FITNESS
HEALTH-
RELATED
FITNESS
SKILL-RELATED FITNESS
COMPONENTS

AGILITY COORDINATION SPEED

BALANCE REACTION TIME

SKILL-RELATED FITNESS
COMPONENTS
AGILITY REACTION TIME
Definition – Ability to move and
Definition – Amount of time it takes to
change direction quickly
respond to a stimulus
Measurement – shuttle run,
Measurement – Stick drop test
hexagon agility test

BALANCE
SPEED
Definition – Ability to maintain upright
Definition – refers to the ability to
position while standing or moving
perform movement or cover distance
Measurement– Stork stand
in a short period of time
COORDINATION Measurement – 50 meter sprint/dash

Definition – involves the ability to link various

movement together with the senses
Measurement – juggling
 HEALTH-RELATED FITNESS
COMPONENTS

MUSCLE CARDIOVASCULAR BODY

STRENGTH ENDURANCE COMPOSITION

MUSCLE FLEXIBILITY
ENDURANCE
 HEALTH-RELATED FITNESS
COMPONENTS

MUSCLE MUSCLE
STRENGTH ENDURANCE
The ability of a muscle or muscle The ability of a muscle or muscle
group to exert a maximum force group to exert a sub-maximal force
against a resistance ONE TIME REPEATEDLY over a period of time.
through the full range of motion.
Range of motion (ROM) is the
degrees through which a joint can
move.
- The amount of force the muscle can
produce.
HEALTH-RELATED FITNESS
COMPONENTS

STRENGTH VS ENDURANCE

To improve strength, To improve muscle

lift heavier weights endurance, lift more
than you are used to. times, not more
weight.
 HEALTH-RELATED FITNESS
COMPONENTS

CARDIOVASCULAR FLEXIBILITY
ENDURANCE
Is the ability to move a joint through
The ability to perform large muscle its complete range of motion (ROM).
moderate to high intensity exercise for - Ability to use joint fully through a
PROLONGED PERIODS keeping your wide range of motion.
heart rate in the heart rate target zone.
- Ability to exercise the entire body for a
long period of time.
HEALTH-RELATED FITNESS
COMPONENTS

BODY COMPOSITION
Is the amount of lean body mass
(bone, muscle, organs and body
fluids) compared with the amount of
body fat.
- Is the ratio of lean body mass against
body fats.
HEALTH-RELATED FITNESS
COMPONENTS

BODY MASS INDEX (BMI)

It is an indirect measure of body
composition based on height
and weight.
 CALCULATING BMI
STEPS EXAMPLE

A. Multiply your weight in pounds by A man weighing 175 pounds and

.45 to get kilograms standing 5’9” tall
B. Convert your height in inches and A. 175 x .45= 78.75
multiply this number by .0254
B. 5’9” = 69”
C. Multiply your height number
by itself 69” x .0254= 1.7526
D. Divide this into your weight in C. 1.7526 x 1.7526 = 3.0716
kilograms
D. 78.75/ 3.0716 = 25.64 BMI
 MONITORING YOUR HEART RATE
One way to check how hard you are
exercising is to check your maximum MHR = 220 – age
heart rate (MHR). 60% of MHR = MHRx60
If you exercise hard enough you
will be in your target heart rate
zone which is 60 % to 85% of
your MHR.
Resting Heart Rate (RHR) is your
heart rate when you are not exercising
Recovery Time is the amount of time
your heart takes to return to its RHR
after exercising
CARDIOVASCULAR ENDURANCE STEP
TEST
WHAT TO DO:
1. Check your Resting heart rate,
2. Step ups for 2 minutes
3. Count pulse immediately after the 2min step up,
4. After one minute check again your heart rate.

STEP TEST RESULTS

85 – 95 EXCELLENT
96 – 105 GOOD
106 – 125 FAIR
125 or more NEEDS IMPROVEMENT
 INITIAL BODY CHECK
FORMULAS

1. BODY MASS INDEX (BMI) - Weight (in kilograms)

Height ( in centimeters)2

2. RESTING HEART RATE - Pulse beat in 6 secs x 10 = RHR

3. MAXIMAL HEART RATE - 220 – Age = MHR

4. TARGET HEART RATE - Maximal Heart Rate x .60 = THR

COMPONENTS
OF PHYSICAL
FITNESS
1. Organic vigor
2. Endurance
3. Power
4. Strength
5. Flexibility
6. Agility
7. Speed
8. Balance
COMPONENTS OF PHYSICAL
FITNESS
1. Organic vigor - refers to the soundness of the heart and the lungs which contributes
to the ability to resist diseases.
2. Endurance - is the ability to sustain long continued contractions where a number of
muscle groups are used, the capacity to bear or last long in a certain task without undue
fatigue.
3. Strength - is the capacity to sustain the application of force without yielding or
breaking, the ability of the muscle to exert effort against a resistance.
4. Power - refers to the ability of the muscle to release maximum force in the shortest
period of time.
5. Flexibility - is a quality of plasticity which gives the ability to do a wide range of
movement.
6. Agility - is the ability of the individual to change direction or position in space with
quickness and lightness of movement.
7. Balance - is the ability to maintain equilibrium in a variety of position.
8. Speed - is the ability to make successive movements of the same kind in the shortest
period of time.
WHY CONDUCT A PHYSICAL FITNESS TEST?
1. Determine the level of fitness.
2. Identify the strength and areas for development and
improvement.
3. Identify bases for physical activities.
4. To gather and analyze data for norms of standard
settings.
5. To motivate and guide students in choosing sports
activities they would like to participate in.
 How do you test your physical fitness?
Fitness tests help you check how fit you are, and see how your fitness
improves with exercise.
 Power: Vertical jumps, Standing broad jumps.
 Strength: Push-ups, Curl-ups, Basic plank, Pull-ups.
 Cardiovascular endurance: 3 min. step test, 15 min. run.
 Flexibility: Zipper test, Sit and reach, trunk lift.
 Body Composition: Body mass index.
 Agility: Hexagon agility test, Shuttle run, Square jumps..
 Speed: 50 meter sprint, Run in place.
 Coordination: Juggling.
 Balance: Stork stand balance test.
 Reaction time: Stick drop test.
 PHYSICAL FITNESS PRE-TEST
PART I HEALTH RELATED FITNESS TEST

PARAMETER ACTIVITIES RESULT

A. BODY COMPOSITION Body Mass Index (BMI) Height (meters) __________

BMI= weight (kg) Weight (kg) __________
height (m)2 BMI __________

B. CARDIOVASCULAR 3 minute Step test Heart rate/min

ENDURANCE RHR= Pulse beat in 6 sec. x 10 Before the activity __________
Heart rate /min
ATHR= Pulse beat in 6 sec. x 10 After the activity __________
Heart rate recovery
Time (00:00) __________

C. STRENGTH 90 degrees Push-up Number of push-ups __________

Basic Plank Time (00:00) __________

D. FLEXIBILITY Zipper test (cm) Over gap- Right arm (cm) __________
Over gap- Left arm (cm) __________
Sit and Reach (cm) First try (cm) __________
Second try (cm) __________
Best score (cm) __________
 PHYSICAL FITNESS PRE-TEST
PART II SKILLS RELATED FITNESS TEST
PARAMETER ACTIVITIES RESULT

A. COORDINATION Juggling Scores: Number of hits __________

B. AGILITY Hexagon Agility test / Clockwise time (00:00) __________

Square jump agility test Counter clockwise time (00:00) __________

C. SPEED Run in place (20 steps)/ Time (00:00) __________

50 meter sprint

D. POWER Standing Long Jump 1 st trial (cm) __________

(distance in cm) / 2nd trial (cm) __________
Vertical jump Middle score (cm) __________
(height cm)

F. BALANCE Stork Stand Balance test Right foot time (00:00) __________
Left foot time (00:00) __________

G. REACTION TIME Stick Drop test 1 st trial (cm) __________

2nd trial (cm) __________

3rd trial (cm) __________
Middle score (cm) __________
 Although exposure to a variety of physical activities is the utmost
concern of the physical educator, it is the responsibility of the student
who desires ultimate fitness to practice good health habits.

Disciplined body toward a healthy lifestyle

 Regular exercise
 Balanced diet
 Adequate sleep
 Absence of liquor, cigarettes and drugs
 Wholesome recreations
 Positive attitudes
EXERCISE
Is a subset of physical activity that is
planned, structured and repetitive and
has a final or an intermediate objective
the improvement or maintenance of
physical fitness. Physical fitness is a set
of attributes that are either health or skill
–related.
TWO TYPES OF EXERCISES
Aerobic Exercise Anaerobic Exercise
 Is exercise that uses  Exercise that is fueled
oxygen to get energy. without using oxygen
 Oxygen comes from the  In this exercise glycogen
glucose in sugars in bread is use. It is another kind
or fruits that we eat. of sugar found in food.
 Endurance exercises such  Activities that use
as long distance running strength in short bursts,
and swimming are aerobic such as sprinting and
exercises. weight lifting are
anaerobic exercises.
 PRINCIPLES OF
04 FITNESS
F.I.T.T. GUIDELINES
Three times per week, preferably daily and
F Frequency How often?
after a warm-up to raise muscle temperature.

Slow elongation of the muscle to the point

I Intensity How intense?
of mild discomfort and back off slightly.

Up to 4-5 stretches per muscle or muscle

T Time How long? group. Hold each stretch 10-30 sec. Always
warm up prior to stretching.
The preferred stretch for the classroom is
T Type What kind? slow static stretching for all muscles or
muscle groups.
WARMING UP BEFORE
EXERCISE
Warm up is a preparation to protect you from muscle
and joint strain.
It is an activity which reduces problems of
tendonitis, muscle tightness and joint pains. Five to ten
minutes warm up is highly recommended before going
into more strenuous activities. Stretching before
jogging is the best form or warm up.

Types of STRETCHING
1. Static stretching
2. Dynamic stretching
3. Passive stretching
4. Ballistic stretching
 stretching
1. Static - are those in which you stand, sit or lie still and hold a single position
for a period of time, up to about 30 seconds.
2. Dynamic - are controlled movements that prepare your muscles, ligaments
and other soft tissues for performance.
3. Passive - a stretching in which you stay in one position for a set of time.
You are able to relax your body while a partner, accessory or prop intensifies
the stretch by putting external pressure on your body. Usually after training
“cool down”.
4. Ballistic - is the momentum of a moving body in an attempt to force it
beyond its normal range of motion. This is stretching or warm up by bouncing
into or out of a stretch position.
 Suggestions to follow as you begin
tour stretching program
1. Stretch until you feel moderate pain or discomfort
but not to the point of excessive pain which will
result to injury.
2. The duration of your static stretch on one position
should not be more than thirty (30) seconds,
3. To improve flexibility, stretch at least three times
a week if not daily.
4. Try to balance your exercise for flexibility. Select
exercises designed to improve flexibility in a
specific area of your body. Do several exercises
for each area.
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