Physical Education Reviewer

P H YS I C A L E D U C AT I O N
 Is an integral part of the educational program designed to promote the optimum
development of an individual physically, mentally, socially, and emotionally through
total body movement in the performance of properly selected physical activities.
 Is instruction in the development and care of the body ranging from simple calisthenic
exercises to a course of study providing training in hygiene, gymnastics, and the
performance and management of athletic games. (Merriam Webster)
 It is dominated by movement and fitness education content and aimed at physical literacy
and the physical activity dispositions of all learners from the basic to the tertiary
education levels. (CHED)

Legal Basis of Physical Education

Article 14, sec. 19 of 1987 constitution
States that:
 “The state shall promote Physical Education and encourage sports program league
competitions and amateur sports, including training for international competitions; to
foster self-discipline, teamwork, and excellence for the development of a healthy and
alert citizenry”.
 “All educational institutions shall undertake regular sports activities throughout the
country in cooperation with athletic clubs and other sectors”.
RA. No. 5708
 An Act Proving for the Promotions and Financing of an Integrated Physical Education
and Sports Development Program for the Schools in the Philippines.
SECTION 1
 This Act shall be known as the “The Schools Physical Education and Sports
Development Act of 1969”.

Physical Fitness and Its Components

What is Physical Fitness?
• The ability to carry out daily tasks and physical activities without undue fatigue.
Components of Physical Fitness
 Health Related
 Skill Related
Health Related Components
 Related components refer to those that contribute to the development of health and
functional capacity of the body.
 Composed of: BODY COMPOSITION, MUSCULAR STRENGTH, FLEXIBILITY,
CARDIOVASCULAR FITNESS, & MUSCULAR ENDURANCE.

Cardiovascular Fitness
 The ability of the heart and lungs to function efficiently & effectively over a prolonged
period of time.

Muscular Endurance
 The ability to continue selected muscle group movements for a prolonged period of time.

Muscular Strength
 The ability of the muscle to exert force.

Flexibility
 The ability of the joints in the body to move to their full range of motion.

Body Composition
 In other words, the ratio of fat to muscle. Minimum of fat and maximum of lean mass is a
sign of a healthy and fit body.

SKILLS RELATED COMPONENTS

 Consists of those components of fitness that have a relationship with enhanced
performance in athletic activities.
 Composed of: BALANCE, COORDINATION, REACTION TIME, AGILITY, SPEED,
& POWER.

Balance
 The ability to maintain an upright posture while still or moving.

Agility
 It is the capacity to change the direction of the body quickly and effectively.

Cooperation
  It is the ability to integrate the senses with muscle so as to produce accurate, smooth, &
harmonious body movement.

Reaction Time
 The time required to respond or initiate a movement as a result of a given stimulus.

Speed
 It is the ability to moves one body from one point to another in the shortest possible time.

Power
 The ability to do strength work at an explosive pace.

MOVEMENT ENHANCEMENT
 To teach the human movement and its benefits to the body’s health and well-being.
 It is a guide to provide basic and sufficient knowledge how to perform various
movements.
MOVEMENT – is a basic activity of a man.
Physical Development
 Is the FOUNDATION of Physical Education.
 Experiencing and developing a wide range of fundamental to specialized complex
movement skills that will improve his/ her motor and mental skills, self-confidence, self-
awareness, and personality in general that are needed in having a healthy lifestyle.
MOVEMENT EDUCATION
Refers to a wide variety of experiential activities where one learns the capabilities of their
bodies.

EXERCISE
According to the Health line, Exercise is defined as any movement that makes your
muscles work and requires your body to burn calories.
BENEFITS OF EXERCISE
 It can make you feel happier
 It can help with weight loss
 It is good for your muscles and bones
  It can increase your energy levels
 It can reduce your risk of chronic disease
 It can help your brain health and memory
 It can help with relaxation and sleep quality.
FUNDAMENTALS OF HUMAN MOVEMENT
 Pulling - pull-up or barbell row
 Pushing – pushups and dumbbell shoulder presses
 Squat - targets the glutes, core, quadriceps, and to a slight degree, the hamstring muscles.
 Lunge - body in a less stable position of one foot further forward than the other.
 Hinge - deadlifts, with varying forms such as sumo deadlifts, Romanian deadlifts,
kettlebell deadlifts
 Rotation - twisting at the core.
 Gait - the technique of walking. (i.e., jogging, jumping, and farmer’s walk.)

LESSON 2: STRUCTURES OF THE HUMAN BODY

OUR BODY
 Is an ultimate mover that makes us to enjoy and be satisfied.
 Each part has its own function that depends on one another.
 It is essential for Physical Education to know the parts of the body, its systems,
capabilities and limitations, to have an effective performance in physical activities.
BODY TYPES
 Body types or Physique Classification distinguish certain physiological and personality traits.
Good Physique boosts an individual morale and self-confidence. On the other hand, people who
does not have good physique are more conscious and have low self - esteem.
 William Sheldon, an American psychologist known for his theory on associating physique with
personality and delinquency.
 Ernst Kretschmer, a German psychiatrist who proposed the types of physique similar to Sheldon's
classification. Namely:
 Asthenic (thin, small, weak)
 Athletic (muscular, large-boned)
 Pyknic (stocky, fat)

SHELDON’S BODY TYPE CLASSIFICATIONS

ECTOMORPH (ASTHENIC)

 Lean, slim, shallow chested, and tall proportion to their weight. Has difficulty in building
muscles.
MESOMORPH (ATHLETIC)
  Muscular with broad shoulders, well-developed chest, robust and strong. Has good metabolism
and responsive muscle cells.
ENDOMORPH (PYKNIC)

 Broad, rounded figure, large head, heavy neck, and ruddy face. Has high tendency to store body
fats.
MAN’S BIOLOGICAL MAKE-UP AND FITNESS

 Body System – is an arrangement of organs closely allied or related to each other to do particular
job.
 System – is made up of organs (collection of tissues with similar function) which in turn are made
up of cells (basic structural unit of living organisms).
 Cell is the biological basis of life.
THE SKELETAL SYSTEM

 Protects the body organs

 Storing minerals that the body utilizes
 Provides form and structure for the muscle to work again
 Support the body
TYPE OF BONES

 Long Bones - Humerus, Ulna, Radius, Fibula, Tibia, Femur, Metacarpals, Phalanges
 Short Bones - Carpal Bones, Tarsals Bones
 Flat Bones - Skull, Ribs, Sternum, Scapulae
Note: The thoracic cage protects the heart and lungs. The thoracic cage is formed by the (a)
sternum and (b) 12 pairs of ribs with costal cartilages. The ribs are anchored posteriorly to the 12
thoracic vertebrae. The sternum consists of the classified as true ribs (1-7) and false ribs (8-12).
The last two pairs of false ribs are also known as floating ribs (11-12).
 Irregular Bones - Skull, vertebrae, Hip
 Sesamoid Bones - Patella

THE MUSCULAR SYSTEM

 The body system that is composed of skeletal muscle, smooth muscle, and cardiac muscle tissue
and functions in movement of the body or of materials through the body.
 Maintenance of posture
 Responsible for heat production

3 TYPES OF MUSCLES
CARDIAC MUSCLES

 (Involuntary muscles) – these muscles form the walls of the heart and contacts to circulate the
blood.
VISCERAL / SMOOTH MUSCLES
  (Involuntary muscles) – Found in organs or organ system such as the digestive or respiratory
system.
SKELETAL MUSCLES

 (Voluntary muscles) – attach to the skeleton with the ability to move.

LESSON 3
BODY PLANES

 Coronal
 Transverse
 Sagittal
ANATOMICAL STRUCTURES

 Anterior
 Posterior
 Superior
 Inferior
 Medial
 Lateral
 Suppine
 Prone
 Proximal
 Distal
 Superficial
 Deep
ANATOMICAL MOVEMENTS

 Abduction
 Adduction
 Supination
 Pronation
 Flexion
 Extension
 Plantarflexion
 Dorsiflexion
 Inversion
 Eversion
 Protraction
 Retraction
 Elevation
 Depression
 Circumduction
 Rotation
LESSON 4: What is Exercise?
Exercise is bodily exertion for the sake of developing and maintaining physical fitness - Merriam Webster
BASIC WORKOUT OUTLINE
1. General Warm up (Pre-workout phase)
This prepares the body for more strenuous physical activities. It gradually increases the heart rate and the
circulation of blood.
2. Sports Specific Warm up
This is a type of exercise or conditioning that targets the muscle groups needed or that will be used for
physical activity. Exercises should be related to the skills needed in your main activity.
3. Main Activity
This is more intense activity. It is specific activity like workout, sports, game, and
dance.
4. Cool Down (Post-workout phase)
This is the counterpart of warm up. It is usually an easy or light to moderate exercise done after a more
intense activity. It allows the heart rate and breathing to return to its normal state.

To do before and after exercise

Here’s the top recommend doings before and after workouts;
1. Consult a physician first.
2. Don’t work out right after eating.
3. For better result, exercise regularly at a regular time.
4. If exercising in the morning, give enough time between breakfast and workout. Do more warm ups and
start the workout with light motions.
5. If exercising in the afternoon or in the evening after the daily activities, take short rest before doing the
workout.
6. In case where eating is unavoidable, eat only in small amounts.
7. When done with the workout, the very first thing that one should not forget is the cool- down and
stretches.
“Warming-up is a preparation for physical exertion or a performance by exercising or practicing gently
beforehand, usually undertaken before a performance or practice.
Benefits of Warm Up Exercise
1. Increase blood circulation to the muscles to continuously send oxygen and nutrients throughout the
body;
2. Increase the muscle temperature, which give energy, release reactions, and respond to the muscles
effectively.
3. Prepare the muscles to perform more stretching and engage in strenuous exercise and activities;
4. Reduce risk of acquiring an injury in joints, muscles, and tendons.
5. Enhance the ability to learn and perform skilled movements;
6. Prevents stress, anxiety, and fatigue;
PRINCIPLES OF EXERCISE TRAINING
1.) OVERLOAD PRINCIPLE
 When the amount of exercise is increased progressively, fitness continues to improve.
 Perform more than one’s normal amount of exercise.
2.) PRINCIPLE OF PROGESSION

 This concept asserts that overload should be increased gradually during the course of a physical
fitness program.
3.) PRINCIPLE OF SPECIFICITY

 The effect of exercise training is specific to those muscles involved in the activity.
4.) PRINCIPLE OF RECOVERY

 The need for a rest period between exercise training sessions.

 (Over loading your muscles means stressing them, and they need a period of rest before your next
workout.
5.) PRINCIPLE OF REVERSIVILITY

 Loss of Fitness due to inactivity (detraining)

 Is a concept that when you stop working out, you lose the effects of training.

DIFFERENT TYPES OF EXERCISE

1. Aerobic Exercise
 The purpose of aerobic conditioning is to increase the amount of oxygen that is delivered to your
muscles, which allows them to work longer.
 Any activity that raises your heart rate and keeps it up for an extended period of time will
improve your aerobic conditioning. (Healthwise Staff, 2019)
 Are activities that condition your heart and lungs. Aerobic means "relating or requiring oxygen.
 Aerobic exercises last for 20mins or more of performing continuous body movements using large
muscle groups. Examples are; Brisk walking, jogging, cycling and swimming.

2. Anaerobic Exercise increases the force of muscle contractions the body can generate while
increasing one’s strength, speed, or power output. Weightlifting, sprinting and polymetric
exercises are examples of anaerobic exercises. This type of exercise involves performing fewer
 but more intense muscle contractions that aerobic exercise. Anaerobic exercises are good in
muscle group development.
Types of Anaerobic Exercise

 Static Strength Training (Isometric Exercise)

 Dynamic Strength Training (Isotonic Exercise)

Static Strength Training (Isometric Exercise)

 This type of exercises helps maintain muscle strength and tone. Isometrics involve contracting a
muscle without moving any joint. Isometric exercises come in two types;
 Sub Maximal Exercises Involve contracting the muscles with less than the maximum strength,
such as holding a dumbbell with steady arms fully extended outward.
 Maximal Exercises involve contracting the muscles with all strength, such as pushing against
immovable object.

Dynamic Strength Training (Isotonic Exercise)

 This type of exercise strengthens the muscles over a full range of motion. Weightlifting and
calisthenics are examples of dynamic strength-training. This type of exercises uses resistance to
work the muscles through a completed motion such as performing a bench press, leg press or sit
up.

3. Flexibility Exercise
 Is performed to enhance the movements of muscles and joints.
 Stretching and bending are the common ways of flexibility training. This type of exercise benefits
the body by preventing muscle stiffness and joint pains (to some extent) while improving blood
circulation, posture, and breathing capacity.
 This will surely help in reducing muscle soreness and injuries, and in the proper recovery of the
muscles after the exercises.
PROPER BREATHING
One of the most highly effective breathing techniques that is utilized during stretching or a workout is to
inhale on the “way down” and exhale on the “way up”.

 INHALATION – intercostal muscles pull up, diaphragm pulls down.

 EXHALATION – intercostal muscles relax, diaphragm relax.
LESSON 5: NUTRITION
Meaning of Nutrition
The process of taking in food and using it for growth, metabolism, and repair.
Six Major Nutrients

 Carbohydrates Rich Food

  Protein-Rich Food
 Fat-Rich Food
 Vitamins and
 Minerals-Rich Food
 Hydration
Carbohydrates - Energy-giving food

 Simple carbs
 Complex carbs
Vitamins & Minerals - “regulator of metabolic processes”

 Vitamins C, and D are not stored in the tissues.

Protein - Building blocks of the body

 Complete Protein
 Incomplete Protein
Fats – Concentrated source of energy

 Saturated Fat
 Hight Fat/Low Fat

Water - Comprises ¾ of the human body

 8-10 glasses of water daily

HEALTHY EATING HABITS

 Knowing Yourself
 Eat Different and Colorful Food at the same time
 Eat lots of fruits and Vegetables
 Avoid Process Food
 Eat only sufficient amount of fats, and sugars
 Hydrate Properly, and Regularly
 Eat the right amount of food to keep the ideal body weight and exercise regularly
 Eat less salt
 Don’t skip meals
 Consume more organic food
Guidelines for Weight, and Health Maintenance
1. Eat balance meals every day.
2. Follow a consistent eating pattern.
3. Maintain your ideal weight.
4. Eat low-calories snacks and avoid junk foods.
5. Cut down on high-fat foods and eat more lean meats.
6. Drink at least 8-10 glasses of water a day.
7. Eat amidst a relaxed and pleasant atmosphere.
8. Food supplements may be taken if necessary.
Pinggang Pinoy

 The Pinggang Pinoy (Filipino Plate) is the project of the Food and Nutrition Research Institute
(FNRI) of the Department of Science and Technology (DOST) in collaboration with the National
Nutrition Council (NNC), Department of Health (DOH), and the World Health Organization
(WHO).
 The main concept is to come up with a visual tool (picture) that will serve as a quick guide for the
Filipinos in consuming the right amount and type of food in every meal to be healthy. The visual
tool is presented in a familiar food plate model that shows the right food group proportions on a
per-meal basis to meet the body’s energy and nutrients needs.