PEH

PHYSICAL ACTIVITY - it involves any bodily movement 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.

EXERCISE - is a planned program of a physical activities usually designed to improve physical fitness with the
purpose of increasing physical fitness level.

Health benefits from regular exercise includes:

 Stronger muscles and bones

 Increased coordination and energy

 Decreased risk of developing chronic diseases

Physical Education (definition)

-helps students develop physical skills and confidence.
-develops fitness and fosters desire for lifelong participation in physical activity.
-teach the health benefits of regular exercise and healthy food choices.
-is the sum of man’s physical activities selected as to kind and conducted as to outcomes. (J.F. Wiliams & C.L.
Brownell)
- phase of whole field of education that deals with big muscle activities. (J.B. Nash)
-is the sum of changes in the individual caused by the experiences centering motor activity. (Cassidy)
-is the education through physical activities for the development of the total personality of the child to its
fullness and perfection of body, mind, and spirit. (Indian View)

Physical Education (meaning)

 integral part of the total education process and has its aims.
 the development of physical, social, mentally, and emotionally.
 through the medium of physical activities have been selected and planned to achieve the specific
outcomes.
 PHYSICAL DEVELOPMENT
 development of organ systems such as circulatory systems, nervous systems, muscular systems, and digestive
systems.
 development of size, shape, and efficiency of organic systems due to effects of physical activities which are
performed.

MENTAL DEVELOPMENT
 Related to mental development of an individual
 Various physical activities need alertness of mind, deep concentration and calculated movement.
 Through participation on various activities individual learns to draw certain conclusions.
 Able to understand and face situation in games.

SOCIAL DEVELOPMENT
 Related to development in social traits, essential for better adjustment in life.
 Everyone needs leadership qualities.
 Players come closer to each other inspire of different culture, place etc.
 Better source of attaining qualities like fair play, cooperation, sympathy, sportsmanship, courtesy.

Neuro-Muscular Coordination
 Concerned with better relationship between nervous system and muscular system.
 Physical activities provide ample opportunities for the better neuro-muscular system.
 reaction times becomes less through participation in physical activities.
 Accuracy and smooth function of our body.
 Keep of fatigue during physical activities.

EMOTIONAL DEVELOPMENT
 Emotions are vital for every individual but excess are always bad.
 One of the major objective responsible for developing/controlling various emotions like fear, pleasure, hope,
wonder, and anger.
 By participating in various physical education programmes an individual starts having control his/her emotions,

DEVELOPMENT OF HEALTH
 Provide education about prevention of communicable diseases.
 Develops health related habits.
 There are various programmes about recreation.
 Modern physical education programmes reduce the stress, tensions up to a large extent to promote health of an
individual.
 Physical Fitness

 Is a condition that allows the body to effectively cope with the demands of daily activities and still has the
energy other active leisure activities.

Health-Related Components of Fitness

 These components are important in preventing injuries and noncommunicable diseases such as heart
disease and cancer.

1. Aerobic Capacity - ability of the heart, lungs, and blood vessels to supply oxygen and nutrients to the
working muscles efficiently in order to sustain prolonged rhythmical exercises.
Examples of Aerobic Exercises:
 Jumping Rope
 Swimming
 Running
 Walking
 Jogging
 Cycling
 Dancing

2. Muscular Strength - ability of the muscle to generate the greatest force.

Examples of Muscular Strength Exercises:
 Working with resistance bands
 Lifting weights
 Climbing stairs
 Hill walking
 Push-ups
 Cycling
 Squats
 Sit-ups
 Dance
3. Muscular Endurance - ability of the muscle to resist fatigue when performing multiple repititions of a
submaximal load.
Examples of Muscular Endurance Exercises:
 Walking Lunges
 Crab push-ups
 Wall puhs-ups
 Climbing wall
 Burpees
 Plank

4. Flexibility - ability to move to a joint without pain over its entire range of motion.
Examples of Flexibility Exercises:
 Standing Hamstring stretch
 Neck and shoulder release
 Extended angle side bend
 Lunge with spinal twist
 Side reach and stretch
 Lower back mobiliser
 Chest mobiliser
 Triceps stretch
 Shoulder rolls
 cat stretch

5. Body Composition - refers to the total make-up of the body using the concept of two component
model: The lean body mass and The body fat.
Examples of Body composition Exercises:
 Weighted squat jump
 Explosive lunge jump
 Interval training
 Leg curls
 Burpees

3 TYPES OF BODY COMPOSITION

 Ectomorph – thin/malnourished
 Endomorph – normal body/moderate body figure
 Mesomorph – obese/overweight
 IMPORTANCE OF ACTIVE LIFESTYLE

- Improve bone, joints, and muscles strength.

- Develops motor control and coordination
- Helps maintain a healthy body composition
- Improves the psychological functioning of an individual
- Increases muscle strength and endurance
- Increases the efficiency of the lungs and the heart
- Protects from musculoskeletal problems such as “low” back pain
- Possibly delays the aging process
- Reduce the risk of cardiovascular diseases such as coronary artery diseases and stroke
- Promotes healthy cholesterol level
- Helps regulate blood pressure
- Decreases risk Type 2 Diabetes
- Reduce the risk of breast and colon cancer
- Improves control over anxiety and depression
- Builds self-esteem and social interaction

BARRIES TO AN ACTIVE LIFESTYLE

- Lack of time
- Friends and Family don’t share your interest in physical activity
- Lack of motivation and energy
- Lack of resources/equipment
- Family care giving obligation
- Frequent work or leisure travel
- Social influence
- Lack of will power and fear of injury
- Lack of skill and self-motivation
- Lack of confidence in their ability to be physical active
- Inconvenience of exercise
- Boredom with exercise

OSTEOPOROSIS
- Is a bone diseases that occurs when the body loses too much bone, make too little bone, or both
- Cause bone to become weak and brittle that a fall or even mild stresses such as bending over or
coughing can cause a fracture

MUSCULUSKELETAL
- Concerning, involving, or made up of both the muscles and the bones.
- Affect the bones muscles, ligaments and nerves.
 Exercises - are repetitive movements that aim to improve one or more components of fitness.

1. Aerobic Exercise- involves large muscles groups (thighs) that perform rhythmic and
continuous movement for a prolonged period of time to improve aerobic capacity. (Ex: is in Aerobic capacity)
2. Resistance exercise- requires the muscle to contract against an eternal load (barbell) in
order to improve muscular strength, muscular endurance, and bone strength. (Ex: Total Resistance Exercise, Thera-Band,
Resistance Machine)
3. Stretching Exercise- it increase the elasticity of muscles and tendons surrounding the
joint in order to improve flexibility.
Examples:
 Static Stretching- is done at the end of your workout, and involves stretches that you hold in place for a period of
time, without movement.
 Ballistic Stretching- is a warm-up stretch method that involves quick and sudden movements to increase flexibility.
It is mainly used by athletes and people who exercise in a daily basis to increase muscle power and range of motion.
It is done by bouncing and using momentum to do a hyper extended stretch.
 Dynamic Stretching- active movements where joints and muscles go through a full range of motion. They can be
used to help warm up your body before exercising.

Regular Aerobic Exercise- will stimulate changes in the various organs and tissues of the body but more
emphasized in the Cardiovascular System.
- these changes help the body adapt to the increased demands by allowing more oxygen
and nutrients to the exercising muscles.
- another important adaptation of the Cardiovascular System to Aerobic Exercise is an
enhanced capillary network toward the working muscles.

TRANSTHEORETICAL MODEL (Prochaska and Velicer 1997)- is an integrative theory of therapy that
assesses an individual's readiness to act on a new healthier behavior, and
provides strategies, or processes of change to guide the individual.
3 STAGES OF TRASTHEORETICAL MODEL
1. Pre-Contemplation Stage - does not recognize the presence of an unhealthy habit and the
importance of changing the behaviour.
2. Contemplation Stage - the individual becomes dedicated to the idea of adopting a positive
behaviour .
3. Preparation Stage - an individual is convinced to make a change, starts to prepare for the
actual date and time to start the new behaviour.
- it include the setting of date on a calendar/planner, telling
family and friends about the new behaviour, and asking help from the friends who made
the change.
 Is it normal for the muscle to increase in size as a result of resistance
training?
- the primary adaptation from the resistance training is an increase in the ability of the
muscle to generate force strength.
- this is made possible b an increase in muscle fiber size of hypertrophy that commonly
starts after 2 months of resistance training.
- stretching exercises are important in improving range of the motion around the joints.
It helps an individual in performing daily tasks with efficiency.

Are there Psychological benefits from the exercise?

- effects of training go beyond the biological changes. As much as these biological
changes lead to better health, an individual who regularly trains can experience
psychological, emotional, and even intellectual benefits.
- exercise is also claimed to stimulate the released of feel-good brain chemicals called
“Endorphins”
- moreover, some reports suggest that learning and intelligence quotient are positively
associated with Aerobic Fitness.

Why is it hard to change unhealthy habits?

Health Behaviors are hard to adapt. A new “healthy” behavior has to consistently and
consciously performed to kick the old habit.
Habits- are behavioral patterns that are performed unconsciously. They hard to break
because the brain had been programmed to make the behaviour or action part of its
default making.
Changing an old habit is an Arduous Task but not an impossible one. The first step is to
recognize the practice of unhealthy habit that goes beyond knowledge of its existence.
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