Physical education

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Table of contents
CHAPTER 1: Introduction to Fitness exercise
CHAPTER 2: Physical Fitness
CHAPTER 3: Fitness Exercise Positions
CHAPTER 4: Core Stability, Strength, and Mobility
Training
CHAPTER 5: Fitness Exercise Programs

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1
INTRODUCTION OF FITNESS
EXERCISE
OVERVIEW
✗ Exercise is any bodily activity that enhances or
maintains physical fitness and overall health and
wellness.
✗ Frequent and regular physical exercise boosts the
immune system, and helps prevent diseases such as
heart disease, cardiovascular disease, Type 2
diabetes and obesity.

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✗ Regular exercise is one of the best things one can do
for his health.
✗ There are many different types of exercise; it is
important to pick the right types for oneself.
✗ Endurance or aerobic activities increase breathing and
heart rate.
✗ Strength, or resistance training, exercise make the
muscles stronger.

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✗ Balance exercise can help one walk on uneven
surfaces and prevent falls.
✗ Flexibility exercises stretch the muscles and
help the body stay limber.

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Physical fitness
Physical fitness is a state of
health and well-being and
more specifically, the
ability to perform aspects
of sports, occupations and
daily activities.

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 Different kinds of exercises (1st kind)
✗ AEROBIC EXERCISE- This is a
system of physical
conditioning involving
exercises that are strenuously
performed so as to cause
marked temporary increase in
respiration and heart rate.

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Benefit of aerobic exercise
✗ Improves circulation which helps the body use oxygen better
✗ Increases in the number of red blood cells in the body
✗ Increases in energy, stamina and mental health
✗ Develops endurance which means that one can work out
longer without experiencing fatigue
✗ Reduces risk of developing heart diseases and other
ailments
✗ Reduces body fat for weight loss
✗ Reduces stress, tension, anxiety and depression

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 Types of aerobic activities
Moderate-intensity aerobics Vigorous-intensity aerobics
Examples: Examples:
a. Active games (flag
a. Sweeping
football, distance running)
b. Moving a furniture b. Sports (soccer, basketball)
c. Vigorous dancing
d. Martial arts (arnis,
taekwondo)

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Different kinds of exercises (2nd type)
✗ Anaerobic Exercises-
These are exercises that are
done quickly for a short
period of time.
✗ Examples of activities that
use strength in short bursts
are push-ups, pull-ups,
weight lifting and sprinting.

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Benefit of anaerobic exercises
✗ Increases bone and muscle strength
✗ Improves endurance and joint functions
✗ Reduces risks of injuries due to weak muscles
✗ Improves cardiac functions
✗ Enhances good HDL-cholesterol
✗ Lean body mass which is important for persons
wishing to lose weight
✗ Minimizes risk of osteoporosis
✗ Develops coordination and balance

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Different kinds of exercises (3rd kind)
✗ Flexibility Exercises-These
involve stretching activities
that improve the range of
your muscles and joints.
✗ Stretching exercises make
your muscles more flexible.

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Benefits of flexibility exercises
✗ Increases physical efficiency and performance
✗ Decreases risk of injury
✗ Increases neuro-muscular coordination
✗ Improves muscular balance and postural
awareness
✗ Decreases risk of low back pain
✗ Reduces stress, promoting muscle and relaxation
✗ Enhances enjoyment

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