Lesson 5: PHYSICAL EDUCATION AND THE BUILDING VALUES OF THE YOUTH

Physical education has a great potential for building values among Children and
youth. In order to realize his potential, physical education should be familiar with the
stages if character development and the best approaches to achieve his goal
is a goal, or a principle. or a conviction that controls behavior or moves to
action and is approved by society Such social values like friendliness. respect for
the rights of others. honesty' in group competition, good leadership, followership and
sportsmanship can be developed considering the informal nature of physical
education.

• PHYSICAL FITNESS
• Physical fitness is simply the ability of your whole body system to work
together efficiently. It means being able to do daily activities with the
least amount of effort. A fit person is able to carry cut typical activities of
living, such as work and still has enough energy and vigor to respond to
emergency situations and to enjoy leisure.

•THE PARTS OF THE PHYSICAL FITNESS

• Health — related fitness component:
• Strength - the amount of force the muscle can produce. It is pressured
by how much weight you can fit. And with least amount of effort, good
strength can perform daily task efficiently.
• Flexibility - the ability to use your joints for a wide range of motion. one
can increased flexibility by stretching of muscles, tendon and ligaments
since flexibility is specify to joint, therefore activities should be carefully
selected.
• Muscle endurance - the ability to use muscles many times without
tiring and be better able to resist fatigue.
• Cardiovascular fitness - the ability to exercise your entire body for a
long period of time. It requires strong heart, healthy lungs and clear
blood vessels to supply the cells with oxygen the body needs.
•Body composition - the amount of fat cells composed With Jean cells in
the body mass. Lean body mass is the non-fast tissue of muscles
bones. ligaments and tendons. Heredity, nutrition and level of activities
determine a percentage of body fat .Body can least decrease
through increased activities and diet.

• SKILL-PERFORMANCE - related fitness component:

*Agility - the ability to change position of the body quickly and to control
body movements. Agile person can do well to activities able basketball,
wrestling. diving and soccer
* Coordination - the ability to use your sense together with your body
points together. People with good eye-hand or eye-foot coordination are
good at hitting and kicking games, like baseball, soccer and golf
* Balance - the ability to keep upright posture while standing still or moving
even in any direction. Having a good balance are likely to be good in
activities such as gymnastics and ice skating.
*Speed - the ability to perform a movement or cover a distance in a short
period Of time. A person with leg speed can run fast, while those with
good arm can throw or hit a ball that throw fast like in baseball
* Power- the ability to strength quickly. People with power have
the ability to put the shot, throw the discus, high jump and play football.
* Reaction time - the amount of time it takes move once you realize the
 need to act. Good reaction time in necessary for your own safety while
walking or diving.

• In flexibility, it involves four basic movements:

* Flexion - bending of body
* Extension - straightening of body segment
* Abduction - moving a limb away from the body
* Adduction - moving a limb toward the

Stretching specific segments of body parts can also help achieved flexibility:
Types of stretching;
• Passive Assisted Stretching - involves relaxing a body parts and allow the
partner to move thé limb of the stretch and gain a new range of movement
• Static Stretching - slowly stretching a segment of the to the farthest
point and holding that position for a certain period of time. Performed Without
a partner and stretch is pain-free and easy.
• Ballistic Stretching - involves a sudden. bouncing rhythmic movement of a
specific part of the body.

MAJOR CATEGORIES OF STRETCHING TRAINING

1. Dynamic Strength Training — it involves muscles that change in length
during an exercise.
Two types of DST
• Isotonic Contraction - it involves alternate shortening (concentric) and
lengthening (eccentric) of muscles. The muscles contract against a
resistance while the load remains constant. Example of isotonic
 exercises: Calisthenics and use of the free weights.
• Isokinetic Contraction - also Similar to isotonic contraction but the
muscles are exposed to fixed machine with varying degrees of
resistance.
2. Static Strength Training - involves muscle that does not change in length
during contraction
Example: Isometric Contraction - it provides maximum contraction of
but no movement nor change in length Of muscle or joint.

3. Cardiovascular Endurance Training Exercises:

• Aerobic Dancing
• Skipping
• Continuous Running

4.Cool-Down Exercises - serve to gradually relax the body from the stress of
exercise. It is as important as in warm-up to keep the blood Circulating
around the body so as to avoid dizziness or coldness.
Phases of Cool down:
• Cool down Stretch - involves stretching of specific body parts, to prevent
muscles from tightening to quickly. It may last 5— 10 minutes.
• Body Cooldown -involves activity that will allow the heartrate to gradually
return to its normal rate.

THE BASIC PRINCIPLE OF EXERCISES

We all know that exercises have many advantages to ones health and well-
being. There are principles considered in order to avoid injuries:
•The principle of progression
•The principle of overload
•Frequency
•Intensity
•Time
•Type
•The principle of specifity
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•THE TRAINING HEART RATE - Resting Heart Rate is obtained either by the
(1) pulse at the carotid of the neck,
(2) by the radial artery of the lower
forearm. The number of beats is counted and can be obtain in three methods:
* RHR for 10 seconds = no. of beats x 6
* RHR for 15 seconds = no. of beats x 4
* RHR for 30 seconds = no. of beats x 2

Adult 60 — 90/ min

Child 80 — 100/ min

Infant 100 --120/ min

THE EXERCISE PROGRAM

Four phases of fitness exorcise program:
1. Warm-up exercise - is always the initial phase of any exercise program,
Its function is to prepare the body for a more intense physical activity.
Warm - up may include:
•Light jogging
• Stationary jogging
• Going up and down the stair
• Slow rope skipping
2. Flexibility Exercises -involves stretching ail muscles group with attempt,
to specific muscles that are used in daily physical activities

REVISED PHYSICAL FITNESS AND SPORT TALENT TEST (PFSTT)

The Revised Physical Fitness Test Manual was authored by Aparecio Mequi,
and he made some modifications on different fitness test Items In order to conform
with the needs and lifestyle of Filipino children. The following test are
a year. opening and closing to determine any improvement on the student
fitness.
•Body Mass - used by the FNRI and DOST to determine and evaluate
nutritional status of students: as to; normal weight, overweight. or obese
•Stature or standing height - is a distance t*tween the to the vertex of the
Sitting height - is a vertical distance from the sitting surface to the vertex Of
the head.
•Arm span - is the horizontal distance between the tips of the middle finger
with the arms extended literally at the shoulder level.
•Partial curl - ups-to the strength and endurance of the muscles.
It is important for maintaining posture. hip alignment and preventing
low back pains.
•Trunk lift - to test the strength and flexibility of the low extensor muscles.
•Right angle push - up - to the strength and endurance of the arms
and upper muscles.
•Sit and reach - to measure the flexibility of the back to tight and to some
degree, the lower back.
•Shoulder stretch - to measure the flexibility of the shoulder joints to create
an appreciation of the importance of flexibility in other parts of the body.
•1 kilometer fitness - to measure the ability of the heart, lungs, circulatory
system and the muscles to transport and utilize, oxygen during physical
activity. It measures endurance; the emphasis should be to run a steady
place rather than running as fast as possible.
•Standing long jump - to measure the explosive strength and power of the leg
muscles.
•Basketball pass - the basketball pass measure upper body strength and
on the ability to exert a forceful movement utilizing the muscles of
the arm and upper body.
•40 meter sprint - to measure running speed.