PHYSICAL EDUCATION
- The education of; by, and through
human movement.
- Integral part of the total education
process which endeavors for the
development of physically,
mentally, socially, psychologically,
emotionally and spiritually fit
citizens through the medium of
different physical activities.
- Serves to develop the body, mold
the character and discipline the
mind.
- SLOGAN – “a sound body in a
sound mind”
- Educational tool by focusing on
movement exploration, creativity,
thought, and problem solving
process and concept formation.
PHYSICAL FITNESS
- The ability to carry one’s work load
without straggering and to
participate in recreation with ease
and enjoyment and still have a
reservoir of endurance to meet the
emergencies of life.
COMPONENTS OF PHYSICAL FITNESS
I. SPECIFIC HEALTH –
RELATED PHYSICAL FITNESS
(Body System)
a. Cardio – Respiratory Endurance
- Is the ability of the heart, blood
vessel, and the lungs to deliver
essential0 nutrients, and especially
oxygen, to the working muscles and
to remove waste materials.
b. Strength
- Ability to exert force against
resistance.
 THREE DISCRETE
COMPONENTS OF STRENGTH
 Explosive Strength - is
apparent in those activities
requiring movement, speed, and
sudden changes in direction.
 Static or Isometric Strength –
requires little muscles
shortening and is necessary in
over-coming a heavy resistance.
(Contraction of Muscle)
 Dynamic Strength – is the
component found in repeated
muscle contraction. (Repeated
Muscle)
c. Muscular Endurance – is the ability of
the muscle or group to exert repeated
muscular contractions against a
resistance for an extended period of
time. (Power)
d. Joint Flexibility – is the ability of the
joints to move throughout the full range
of motion.
e. Body Composition – is the relationship
between fat, tissue, and lean body tissue
such as muscle, bone, blood, skin, and
organs.
II. SPECIFIC SKILL – RELATED
PHYSICAL FITNESS
a. Speed – is the ability to make
successive movement.
b. Power – is the ability to release
maximum force.
c. Agility – is the ability to change
position or direction with quickness and
lightness of movement,
d. Balance – is the ability to control
organic equipment neuro-muscularly; It
is the state of equilibrium.
 3 COMPONENTS OF BALANCE
 Static – Fixed position
 Dynamic - Change position
 Rotational – Gain a control
after turning
3 TYPES OF PHYSICAL FITNESS
1. Aerobic Fitness  Train at the right frequency
 It's All About Oxygen  Have a plan
 Condition your heart and lungs  Work with the right weight
 Any activity that raises your heart rate 3. Flexibility Fitness
and keeps it up for an extended period  It increases range of motion
of time will improve your aerobic  decreases your risk of injury
conditioning.  reduces muscle soreness
How much aerobic activity do I need?  improves athletic performance
 150 minutes of moderate-intensity Remember When Stretching
aerobic activity a week, or  Always warm up before stretching
 20 minutes of vigorous-intensity aerobic  Stretch your entire body
activity, 3 or more days a week.  Hold
MEASURING INTENSITY  Stretch to the point where you feel some
Moderate-intensity aerobic activity mild tension
 Brisk walking (5 km/hr) “YOU ARE WHAT YOU EAT.”
 Leisure cycling (<16 km/hr) NUTRITION
 Leisure swimming  Why is it important?
 Playing doubles tennis  WHAT IS IT?
 Line-dancing NUTRITION
Vigorous-intensity aerobic activity  Is the process of taking in nutrients from
 Jogging or running foods
 Swimming continuous laps NUTRIENTS
 Playing singles tennis  Substances in foods required by the
 Rollerblading at fast pace body for energy, growth, maintenance,
 Playing basketball or football and repair.
 Skipping with a rope 6 Classes of nutrients
2. Resistance Fitness › Proteins
 Also known as Muscle-strengthening › Carbohydrates
activity › Fats
 Develop stronger muscles and bones › Water
 Control your weight › Minerals
 Reduce the risk of injury › vitamins
Types of Resistance Exercises MACRO NUTRIENS
 Bodyweight – your muscles to contract.
 energy providing nutrients.
 Free Weights – most effective muscle
MICRO NUTRIENTS
growth.
 are required in very minute amounts
 Weight Machines – alternative to the
beginners. TYPES OF MACRONUTRIENTS
Tips for Healthy Resistance Exercise
 Take it slow at first  PROTEINS - Needed for growth,
 Use compound movements building and repair of body tissues.
- Essential to maintain muscle mass and
 Find the balance between push and
strength
pull
  CARBOHYDRATES - Main source of
energy
 FATS - Needed for immune system
function and helps the body store and
use vitamins
- Roughage (Fiber) - the fibrous
indigestible portion of our diet essential
to health of the digestive system.
 WATER - Needed for waste removal,
regulates body temperature cushions the
spinal cord and joints
TYPES OF MICRONUTRIENTS
 VITAMINS - Helps the body us
carbohydrate, proteins and fats
- Vitamin a - Maintain healthy skin, bones,
teeth and hair
- Vitamin b - Important in the production of
energy from carbohydrates and fats
- VITAMIN B6 - Needed to breakdown
glycogen to release glucose and make
hemoglobin that carries oxygen in the blood.
- Vitamin b12 - aids in the maintenance of red
blood cells
- Vitamins e and c - resistance to infection and
help protect the body from oxidative damage
 MINERALS
IRON
 Important during exercise.
 Help in energy metabolism
important in transporting
oxygen through the blood
stream, prevents anemia
 Help in regulation the chemical
reactions in the body.
 Those inorganic elements
occurring in the body and
which are critical to its normal
functions.
CALCIUM - Helps build and maintain bones
and teeth: nerve and muscle function and blood
clotting
ZINC - Helps carry out body processes, play a
role in immune function and healing wound
MALNUTRITION
 is a condition that results from eating
a diet in which one or more nutrients are
either not enough or are too much such
that the diet causes health problems
WHAT TO EAT BEFORE EXERCISE?
 Food eaten before exercise serves as an
energy source.
 Eat a meal with plenty of carbohydrates
3 or 4 hours before exercising.
 The meal should be low in fat and fiber
 Eat moderate amounts of protein
HOW ABOUT DURING EXERCISE?
 It is advisable to eat a 30-60g of
carbohydrates every hour for a heavy
exercise of more than one hour.
 SPORTS DRINK OR CEREAL BAR
 WATER
HOW ABOUT AFTER EXERCISE?
 Food eaten before exercise serves as an
energy source.
 Eat a meal with plenty of carbohydrates
3 or 4 hours before exercising.
 The meal should be low in fat and fiber
 RICH IN PROTEINS.
RESULTS OF POOR NUTRITION
 Poor Performance - Insufficient
intake of nutrients will not allow the
body to perform at the desired level
 Long Recovery - Failure to meet the
nutrient demands of the body thus
delaying recovery
 Immune Suppression - Stress
hormones are produced triggering the
body to release stored energy
EATING HABITS AND WEIGHT
CONTROL
“EAT TO LIVE, NOT LIVE TO EAT”
EATING HABIT
- It characterizes the way an individual
consumes food.
Eating HABITs are influenced by: FACTORS THAT AFFECT WEIGHT
• CULTURE CONTROL
• RELIGION Internal factors – These are body related
• ECONOMIC STATUS factors like genetics and hormonal secretions.
• SOCIETY  Leptin – Suppresses our appetite.
• ENVIRONMENT  Ghrelin – Boosts our appetite.
A process to improve our eating habits External factors – They directly influence
1. REFLECT and identify bad eating weight management such as diet, physical
habits. activities, and social settings.
2. REPLACE them with healthier ones. Concept of energy balance
3. REINFORCE the healthier eating - If calories consumed > calories burned =
habits. weight gain
Examples of unhealthy eating habits - If calories consumed < calories burned =
• Eating too fast weight loss
• Skipping meals specially breakfast. - If calories consumed = calories burned =
• Emotional eating no weight gain/loss
• Eating junk foods - For males 16-18 yrs. of age, the
• Eating even if not hungry recommended calorie intake is 2840
EATING DISORDERS calories.
• Anorexia Nervosa - For females 16-18 yrs. of age, the
• Bulimia recommended calorie intake is 2050
• Compulsive eating calories.
Weight control
- The process of achieving and maintaining the FACTORS THAT CONTRIBUTE TO
desired weight of an individual. THE TOTAL ENERGY SPENT ON A
- The desired weight varies from one person to DAILY BASIS
another.
Basal metabolic rate – refers to the energy
Body mass index
spent by the body to maintain normal body
- It refers to the measurement of one’s
functions.
weight relative to one’s height.
Physical activity – refers to how active an
- It serves as a guide for us to know if our
individual’s lifestyle is. More energy is spent if
weight is appropriate to our height.
a person is physically active than when an
Body mass (kg)
individual is inactive.
𝑯𝑬𝑰𝑮𝑯𝑻𝟐 (meters) Thermic effect of food – refers to the energy
<15 starvation spent to digest the food.
FAD – a diet that promises quick results with
15-18.5 underweight little effort.
GUIDELINES FOR A SAFE AND
18.5-24.9 normal NUTRITIOUS DIET:
25-29.9 obese • Eat food that are low in calories but
provides all required essential body
>40 obese nutrients such as vitamins and minerals.
• Variety of food to suit taste and avoid
hunger between meals.
 • It should be compatible with one’s
lifestyle and readily available.
• Diet should be lifelong and sustainable.
Dietary Supplements – are substances that
contribute to health maintenance and overall
diet. It is in a form of capsules or tablets.
- Remember that taking dietary
supplements has its risks and benefits.
- Dietary supplements complement the
dietary intake of essential nutrients and
reduce the risk of diseases.
- These supplements are not intended to
cure particular diseases, they are just
accompaniment to the nutrients that we
intake every day.
RISKS OF TAKING SUPPLEMENTS
• Combination with other supplements.
• Supplements combined with
medications.
• Replacing prescribed medicines with
supplements.
• Over dosage
• Certain supplements are dangerous in
some circumstances.
• It is best to avoid taking supplements
unless prescribed by a licensed
physician
STRESS
- Reaction of the body and mind to
unkind or challenging life incidents.
FAST FACTS
 Manila, Philippines ranked 10 as the
world’s most stressful cities (CNN,
2017).
 Scale of 1-10 how would you rate your
stress level? (APA, 2016)
Male: 4.9 Female: 5.3
 Laughter lowers stress hormones.
EUSTRESS
• Positive Stress
• Promotes growth and stimulation and is
beneficial in attaining best performance.
- CRITICAL THINKING
DISTRESS
• Negative stress
• Causes poor performance
DOES STRESS CAUSE CANCER?
“Although studies have shown that stress
factors, such as death of a spouse, social
isolation, and medical school examinations, alter
the way the immune system functions, they have
not provided scientific evidence if a direct
cause-and-effect relationship between these
immune system changes and the development of
cancer.” –National Cancer Institute
Nonetheless, some medical experts say therein
lies the link between cancer and stress-if stress
decreases the body’s ability to fight disease, it
loses the ability to kill cancer cells.
CAUSES OF STRESS
• STRESSOR- Event or Situation that
causes stressful situations, which are
seen as risks to the well-being of a
person.
• CORTISOL, ADRENALINE,
EPINEPHRINE- “Stress Hormone”
• STRESS RESPONSE is NOT harmful
to body; however FREQUENT
ACTIVATION of stress response is
HARMFUL to body.
3 CLASSIFICATIONS OF STRESS
 ACUTE STRESS - Most common form
arises from recent, past, and foreseen
difficulties.
 CUMULATIVE STRESS - Stress-
series of stress that has built up.
 CHRONIC STRESS - Recurring;
prolonged stress that is dangerous and
can lead to severe health problems.
SOURCES OF STRESS
• Major Life Changes. Changes due to
stressful events in life endanger an
individual’s sense of safety and
confidence.
• Everyday Problems. The “hassles” we
encounter every day or occasional petty
things may be insignificant but they
accumulate as it happens daily.
 • Physical Surroundings - The • Pounding heart
immediate surrounding affects the level • Shortness of breath
of day-to-day stress; as well as noise • Increased sweating
and, people in dangerous areas. • Dry mouth
• Other Stressors - Worrying for the • Skin rash
future, conflicts and disagreements. • Grinding teeth; half biting
Sometimes, when people can’t manage EMOTIONAL SIGNS
their issues resort to alcohol and • Anger, irritability
prohibited drugs. • Impatience
THE GENERAL ADAPTATION • Nervousness
SYNDROME (Hans Selye) • Forgetfulness
1. Alarm stage. “Fight or Flight” • Inability to concentrate
2. Resistance stage. The stress is being resolved • Negative thinking
after meeting its demands. • Excessive worrying
3. Exhaustion stage. Stress recurs; becomes • Loss of interest
chronic and reaches this final stage. • Self-criticism
APPROPRIATE STRESS MANAGEMENT • Frequent crying
STRATEGIES BEHAVIORAL SIGNS
• Manage stressors - Refrain from • Loss of appetite
unnecessary matters and focus on the • Overreacting
important ones. • Drug abuse
• Rest and Sleep - Stress and exhaustion • Sleep problems
are best countered by a sound and • Restlessness
relaxed body. • Hurrying and talking too fast
• Exercise - Exercising help secrete • Criticizing others
Endorphins, helping the body relax. • Reckless behavior
USE RELAXATION METHODS IN • Fidgeting
COPING WITH STRESS:
• Progressive Relaxation- uses PSYCHOLOGICAL SIGNS
body’s feedback mechanism
• Constantly irritable with other people
• Deep breathing- tells the body
to calm down and relax. • Feeling of being a failure
• Meditation- temporarily tunes
out the world, disregards outside • Difficulty in making decisions
disturbances, and provides inner
• Loss of interest in other people
peace.
• Visualization- uses imagination • Having a hard time to concentrate
to relax and reduce stress.
Which of these common reactions do you “It’s not the stress that kills us, it is our
experience during stressful situations? reaction to it.” -HANS SELYE

PHYSICAL SIGNS
• Muscle tension
• Headache
COUNTERPRODUCTIVE COPING
STRATEGIES
COPING – is defined as the capacity to respond
or recover from the stressful situations. (WHO
1999); conscious response to psychological
stress to balance emotional and mental
conditions.
COPING STRESSORS - commonly labeled as
negative incidents in life, like loss of family, job
and separation. Positive side: birth, marriage.
These are both need in coping skills.
COPING INCLUDES THESE, TO
MINIMIZE OR TOLERATE STRESSFUL
EVENTS
 How to behave
 Thinking of ideas
 Controlling emotions
COPING STYLES - people use diff. coping
styles but its effectiveness varies depending on
the problem or situation.
 ADAPTIVE COPING - Direct
confrontation and prevention of stress.
 MALADAPTIVE COPING -Turns to
vices for comfort.
Coping strategies are classified as:
 PROBLEM SOLVING or
INSTRUMENTAL COPING
- Focuses on approaches that tackle the
problem to reduce stress.
 EMOTION – FOCUSED COPING
- Deals with nurturing the emotional
health.
 ACTIVE COPING STRATEGIES
- Recognizing stressors to lessen their
consequences.
 AVOIDANT COPING STRATEGIES
- Ignoring and denying problem.
Avoidant ex: alcohol intoxication, sleep
and isolation.
COPING STRATEGIES
1. Time Management
- Planning a schedule
- This helps in avoiding cramming and
things pilling up.
2. Sharing and talking about problems with
someone
- friend, teacher, family
- “Birds eye-view” (Birds eye view-
usually have clearer answers.)
3. Using adrenaline
- Raised energy for simple tasks redirects
how the body reacts from stress. Ex:
cleaning the house, cleaning the car.
4. Lying or sitting down while emptying the
mind
- Be at ease. Set ideas, imagine in a quiet
place and listen to gentle music.
5. Have good laugh with friends and family
- Watch movies and go to funny places.
Here are some specific coping strategies that
you can adapt
 Humor
 Seek support
 Problem-solving
 Relaxation – Calming skills can help
manage stress
 Physical recreation – Yoga, meditation
 Adjusting expectations
 Venting – Expressing type of coping
technique by voicing out strong
sentiments (strong feelings) with friends
and family. Should be moderate.
“LIVE BLISSFULLY AND STRESS-FREE”
TRIVIAS:
 Stress has been called “the silent killer”
and can lead to heart disease, high blood
pressure, chest pain, and an irregular
heartbeat.
 While it is a myth that stress can turn
hair gray, it can cause hair loss. In fact,
hair loss can begin up to three months
after a stressful event.
 In recent studies, the top most stressful
jobs are a surgeon, commercial airline
pilot, photojournalist, advertising
 account executive, and real estate agent.
The least stressful jobs were actuary,
dietitian, astronomer, systems analyst,
and software engineer.
 The top three stressful cities in America
are Chicago, Illinois; Los Angeles,
California; and New York, New York.
 Stress alters the neurochemical makeup
of the body, which can affect the
maturation and release of the human
egg. It can also cause the fallopian tubes
and uterus to spasm, which can affect
implantation. In men, it can affect sperm
count and motility and can cause erectile
dysfunction. In fact, it may account for
30% of all infertility problems.
 Stress can make acne worse.
Researchers say stress-related
inflammation rather than a rise is sebum
(the oily substance in skin) is to blame.
 Laughing lowers stress hormones (like
cortisol, epinephrine, and adrenaline)
and strengthens the immune system by
releasing health-enhancing hormones.
 The stress hormone cortisol not only
causes abdominal fat to accumulate, but
it also enlarges individual fat cells,
leading to what researchers call
“diseased” fat.
 Stress is linked to the six leading causes
of death: heart disease, cancer, lung
ailments, accidents, liver cirrhosis, and
suicide.
 The stress of caring for a disabled
spouse increases the risk of stroke
substantially.
 Chronic stress can impair the
developmental growth in children by
lowering the production of growth
hormone from the pituitary gland.
 A CNN poll reveals that the number one
reason for stress in most countries is
money. The countries most stressed
about money are Malaysia, China,
Singapore, and the United States. The
countries least stressed about money are
Russia, France, and Italy.
 The term “stress” derives from the Latin
word “stringere” which means “to draw
tight”.
 Stress causes capillaries to close, which
restricts bleeding if a flesh wound
should occur.
PHYSICAL ACTIVITY (Broader that
Exercise)
- Involves any bodily movements caused
by muscular contractions that result in
the expenditure of energy. It is usually
classified according to its purpose such
as occupational, transport-related,
household and recreational (Sports and
Exercises).
EXERCISE
- A planned program of physical activities
usually designed to improved physical
fitness with the purpose of the physical
fitness level.
“Physical Activity is different from Exercise
research shows that both physical activity and
exercise can improve one’s well-being.”
AXIAL MOVEMENTS – bending, only in
place, stationary place.
1. Flexion – shortening or bending of body
parts.
2. Extension – twist, stretch, turn and
circling.
3. Pendular – sway and swing (arms and
legs).
4. Percussive – there is a sound, striking,
hitting, push and pull.
5. Vibratory – shaking
6. Sustained – balance, smooth flowing
movement, slow with balance
movement.
7. Suspended – stop from, sharp
movement followed by prolonged
movement.
5 STAGES OF CHANGE
1. Pre – Contemplation – means that the
individual does not recognize of his
unhealthy habits. False Life. Good
Pretender.
2. Contemplation – he becomes dedicated
to change the unhealthy habits. There Is
a willingness to change.
3. Preparatory – There is a planning.
Starting Point.
4. Action – Perform the new behavior
within 6 months.
5. Maintenance – consistent practice more
than 6 months.

PREPARATORY MOVEMENTS
 Step – moving with your body.
 Place – bring right foot forward with
slight movement/weight.
 Spring – will use in jumping, push off
the legs in the air.
 Cut – you displace one foot to the other
foot.
 Land – when you put your feet on the
land.