P.E.

2/102
Fitness Exercise
The course provides an understanding of the physiological responses of the body to the
acute and chronic stresses of exercise and training stimuli, and the adaptations that result from
these.

Second Semester: 2021-2022

DARA CLAIRE I. SUANO
(P.E. Subject Instructor)

For more queries, please contact me thru:

Dara Claire Suano Quilisadio / daraclaireinotsuano@gmail.com
Cell # 09461715654
PALOMPON INSTITUTE OF TECHNOLOGY TABANGO
Tabango, Leyte
OFFICE OF INSTRUCTION
General and Teacher Education Department
PACKET 1:
Concepts of

Exercise
OBJECTIVES:
At the end of this lesson, you are expected to:
• determine the importance of Physical
Education as an integral part of a well-rounded
education;
• understand the main objectives of Physical
Education and its goals in achieving a lifetime
of physical activity; and
• to identify the components of Physical
Fitness and its definition
Physical Education

According to Bucher, Education is the

reconstruction of events that compose the lives
of the individuals so that new happenings and
new events become more purposeful and
meaningful.
As a result of education, individual will be
better able to regulate the direction of ensuring
experience. It further means that the
individual’s education consists of everything
he or she does from birth to death.
Physical Education

- Is an integral part of general education 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.
It is an educational course related to the physique
of the human body that encourages psychomotor
learning in a play or movement exploration setting to
promote health and fitness. Provides psychological
benefits such as improving general mental health,
concentration, awareness and positive mood.
Why Physical Education?
• Encourages physical activity for life
• Helps prevent sickness and diseases
• Provides an outlet for creativity and self expression
• Develops cooperation & teamwork
• Build self-confidence
• Provides opportunities for personal goal- setting
• Increases personal fitness and motor skill development
• Helps reduce stress and anxiety
• Strengthens relationships with others
• Boosts academic learning
 Objectives of Physical
Education:
1. Physical
Development
2. Mental Development

3. Social Development

4. Emotional Development
 Physical Development

Through carefully selected physical education

activities, an individual who participates actively
will develop and maintain good health and high
level of physical fitness.
The acquisition of physical skills can motivate
an individual to participate further in physical
activities: hence healthy growth and development
of each learner will be enhanced.
 Mental Development
Through participation in any activities the
individual develops his mental capacities as he
learns the mechanical principles of underlying
movement, as the learner acquires knowledge and
understanding of rules and strategies of games and
sports as well as dance instructions, as he discovers
ways of improving his movements in gymnastics
and dance, and the ability to analyze and give
judgements.
 Social Development
Participation in Physical Education activities
provides opportunities for the acquisition and
practice of desirable social traits necessary for
adjustment to happy living and to the social life in
general.
Some worthwhile traits
are:
Friendliness Good Leadership &
Followership
Cooperation Respect for the rights of others

Good Sportsmanship Honesty in Group

Competition
Emotional Development
The informal nature of physical education offers
opportunities for the development of expression and
emotional traits heeded for emotional mastery like:

Self Confidence Determination

Self Reliance Courage

Self Control Personal Discipline

Physical Fitness
➢Is a combination of medical fitness (body
soundness) and dynamic fitness (capacity for
action). A physically fit person is free from disease
and can move and perform efficiently.
➢Is the ability to live a full and balanced life. The
totally fit person has a healthy and happy outlook
towards life.
➢Is the young man’s absolute necessity. It breeds
self- reliance and keeps man mentally alert.
➢Is essential for human beings to adjust well with
his environment as his mind and body are in
complete harmony.
 Importance of Physical
• In the proper Fitness:
growth of young bones and muscles;
• Improve the ability to avoid and recover from illnesses
and accidents;
• Improve posture and appearance by strengthening
muscles that support the body;
• Minimize stress response;
• Maintain proper body weight;
• Prevent heart ailment;
• Improve organic functions;
• Delay the aging process;
• Feel good and younger as a human being, and
• Experience joy of participation in any recreational or
sports activities.
The achievement of total fitness depends upon combining these three
main strands:

Strength Stamina Flexibilit

y
Strength - Strength training is an important part
of an overall fitness program. 
Strength training may also help you:
1. Develop strong bone
2. Manage your weight
3. Enhance your quality of life
4. Manage chronic conditions
5. Sharpen your thinking skills
Stamina - "Stamina" is the strength and energy needed to exert oneself for an
extended period of time. The word most commonly refers to the exertion needed
for physical activities like exercise and sports. However, "stamina" can also refer
to the mental exertion needed to perform a task or get through a difficult
situation. Improving both types of stamina is a great choice if you're interested in
living and feeling healthy.
Building Stamina Through Diet:
1. Eat a healthy, balanced diet.  2. Stay hydrated. 

Developing Physical Stamina:

2. Get plenty of physical exercise.
2. Choose physical activities that you love.
3. Work out for longer periods at a moderate intensity.
4. Lead an active life.
5. Involve others in your activity. 
Giving Your Body Adequate Rest:
1. Get plenty of rest. 
2. Build up to your target level of stamina gradually. 

Developing Sexual Stamina:

1. Devote time to improving your sexual stamina. 

Improving Mental Stamina:

2. Visualize your goal. 
3. Break your problem into pieces. 
4. Build your ability to focus.
5. Eliminate distractions. 
6. Use stimulants sparingly. 
7. Talk to others. 
8. Take breaks. 
Flexibility - Flexibility exercises stretch your
muscles and can help your body stay flexible.
These exercises may not improve your
endurance or strength, but being flexible gives
you more freedom of movement for other
exercise as well as for your everyday activities. It
may also help you avoid discomfort when
confined in a space for a long period of time (like
a long meeting or a plane flight).
Physical Exercise
The term "exercise" has been used
interchangeably with "physical activity", and, in
fact, both have a number of common elements.
For example, both physical activity and
exercise involve any bodily movement produced
by skeletal muscles that expends energy, are
measured by kilocalories ranging continuously
from low to high, and are positively correlated
with physical fitness as the intensity, duration, and
frequency of movements increase.
Physical Activity
- It is defined as body movement produced by muscle
action that increases energy expenditure.
- It is an encompassing term that includes physical
“exercise”.
- The term, physical activity, does not require or imply any
specific aspect or quality of movement.
- The term encompasses all types, intensities, and
domains. Although the term “physical activity” has been
used often as a short-hand description for moderate-to
vigorous-intensity forms of physical activity, given current
interest and discussions about physical activity of intensities
less than moderate intensity, the term “physical activity”
should be used when discussing the full range of intensities.
 Components of Physical
Fitness
Primary Components
The four Primary Components (also known as the
components of health-related fitness) that are
important to improved physical health as follows:
Cardio-Respiratory capacity

Flexibility

Muscular Capacity

Body Composition
 Cardio-Respiratory capacity

It is the ability of the body to take on oxygen

(respiration), deliver it to the cells (circulation), and use
it at the cellular level to create energy (bioenergetics)
for physical work (activity). In fitness we also refer to
cardio-respiratory capacity as aerobic capacity. This
capacity includes the aerobic endurance (how long),
aerobic strength (how hard), and aerobic power (how
fast). Some of the long-term adaptation of cardio
respiratory training is: decreased risk of cardiovascular
disease, improve endurance, increased stroke volume
and cardiac output.
 Some example of Endurance Exercise such
as:
• Walking/Briskly
• Dancing
• Running/Jogging
• Biking
• Swimming
• Climbing stairs at work
• Playing sports such as tennis and basketball
 Flexibility

It is the range of movement or amount of motion

that a joint is capable of performance. Each joint
has a different amount of flexibility.
Some of the long-term adaptations of
improvement are decreased risk of injury, improved
range of motion, and improved bodily movements.
Flexible individuals can bend and twist at their
joints with ease. Without routine stretching muscles
and tendons shorten and become tight, this can
retard the range of motion around joints and
impairer flexibility.
Example of Flexibility Activities:

•Stretching
•Yoga
•Tai-chi
•Pilates
 Muscular Capacity

It refers to the spectrum of muscular

capability.
This includes muscular endurance (the
ability to apply force over a long period of time
or to complete repeated muscle contractions)
muscular strength(the ability to generate
force, or the maximum amount of force that s
muscle can exert a single contractions), and a
muscle power (the ability to generate strength
in an explosive way).
Some example of Muscular Exercise such as:

• Push-up, Sit-up, Squats

• Lifting weights
• Climbing stairs
• Hill walking
• Cycling
• Dance and Yoga
Body Composition

It is a proportion of fat-free mass (muscle,

bone, blood, organs) to fat mass (adipose
tissue deposited under the skin and around
organs).
Some of the long-term contains of
improving body composition are decreased
risk of cardiovascular disease, improve
balance, metabolic rate, improved bodily
function, and improved BMI.
Example of Body Composition Exercise:

Burpees

Push-ups

Interval Training
 Secondary Components
The secondary components of fitness (also known
as the components of performance-based fitness) are
involved in all physical activity and are necessary for
daily functioning.
Athletes experience different levels of success
depending on how well these secondary fitness
components are developed. Although the primary
components of fitness are thought to be the most
important, we should not ignore the secondary
components because of their importance in the
completion of daily tasks.
Secondary components include the following:

1. Balance 5. Power

2. Coordination 6. Mental Capability

3. Agility 7. Reaction Time

4. Speed
 Balance

- It is the ability to maintain a specific body

position in either a stationary or dynamic
(moving) situation.
Example of Balance such as:
• Standing one foot
• Walking heel to toe
• Doing a tai chi, yoga or Pilates
• Using a balance board or stability ball
• Shifting your weight from side to side
Coordination
- It is the ability to use all the body parts together
to produce smooth and fluid motion.
Example of Coordination such as:
• Standing Balance with ball tosses
• Contralateral and Ipsilateral marching
 Agility
- It is the ability of the individual to change
direction or position in space with quickness and
lightness of movement while maintaining the
dynamic balance.
Example of Agility exercise such as:
• Ladder Drills
• Hurdle Drills
• Cone Drills
 Speed
-It is the ability move rapidly. Speed also known
as velocity (rate of motion).
Example of Speed training such as:
• Heel kickers
• Power skips
• Uphill Speed runs
• Falling starts
 Power
- It is the product of strength and speed. The
ability to exert a maximal force in as short a time as
possible, as in accelerating, jumping and throwing
implements.
Example of Power exercise such as:
• Leg Press
• Barbell curl
 Mental Capability
-It is the ability to concentrate during
exercise as well as the ability to relax and
enjoy the psychological benefits
activity(endorphins).

Reaction Time

- It is the time required to respond to a

specific stimulus or amount of time to initiate
in action.
Improving Health Related Fitness

Aerobic Exercise
Vigorous activity in which oxygen is taken for at
least 20 minutes at a time.
Example: • Jogging • Aerobic Classes • Swimming
Anaerobic Exercise
Intense burst of activity in which the muscles work
so hard that they produce energy without oxygen.
Example: • Sprinting
• Fast break in basketball
• Football
Types of Anaerobic Exercise
Isometric
Uses muscle tension with little or no movement body part.
Example of Isometric exercise:
1. Wall sits 2. Plank hold

Isotonic
Combines muscle contractions with repeated movements.
Example of Isotonic Exercise:
1. Squats 2. Stair climbing 3. Bicep curls and push-
up
Isokinetic
Involves resistance through an entire range of motion.
Example of Isokinetic exercise: • Exercise Bike
THANK
YOU!