PE

Definition of PE
It is the interdisciplinary study of all areas of science relating to the transmission of physical
knowledge and skills to an individual or a group, the application of these skills, and their results .
Physical Education is an important segment of general education which aims to contribute to
the total development of the learner through participation in selected activities. Thus, it
provides opportunities to acquire lifelong skills that are essential to his physical, mental, social,
and emotional development.
Physical Education is an integral part of young people's education in senior cycle. As a result of
their learning in physical education, young people can increase their enjoyment, confidence, and
competence in a range of physical activities. They can learn about health-related fitness and
take responsibility for being physically active now and in the future. Overall, they can develop
positive attitudes to physical activity and its importance in a healthy and fulfilling lifestyle.
 Eviza, et al. (2007), Lumpkin (2002) defined physical education as process through which an
individual obtains optimal mental, social, and fitness skills through physical activities
 Revelo (1972) had the concepts of P.E as an education through or by means of physical
activities.
 Dr. Carmen TabijeAndin (1978) define P.E as an integral part of the education program designed
to promote the optimum development of an individual physically, emotionally, mentally, and
socially through total body movements on the performance of properly selected physical
activities. Further, she explained that P.E offers unique opportunities for the development of the
individual who can easily find himself fit to live in the new society, as well as to contribute his
maximum capacity in the service of his fellowmen, his country and above all, his God.

Social Development
Participation in physical activities give opportunities for the development of desirable social
traits that are needed for adjustment to the social life in general. Some worthwhile traits are:
 Friendliness
 Cooperation
 Respect for the right of others
 Good Sportsmanship
 Honesty in the group activity or competition
Mental Development
Through participating in physical education activities, the individual develops his mental
capacities as he/she learns the mechanical principles or underlying movement, as the learner
acquire knowledge and understanding of rules and strategies of games and sports and the
ability to analyze and give judgments.
Physical Development
Through carefully selected physical education activities, an individual who participates actively
will develop and maintain good health and high level of physical activity.
Emotional Development
The informal nature of physical education offers opportunities for the development of
expression and emotional traits needed for emotional mastery like:
 Self-confidence
 Self-control
 Self-reliance
  Courage and Determination
Four types of development
Organic
the development of power and endurance of the heart, lungs, heat regulating mechanism, and
digestive and eliminating organs
Neuromuscular
the development of skills and coordination required in the mastery of life’s varied activities can
be directly attributed to physical education.
Emotional
the development and maturing of impulses and emotions through activities which gives them
expression under natural controls such as officials, rules, traditions, and the person’s desire to
stay in the game and play are inherent in team sports where fear, anger, joy, and other powerful
emotions are experienced.
Interpretive
a type of development which strengthens the thinking, interpreting, and problem-solving
processes of the individual.

Health Benefits of PE
 Physical Education helps person prevent acquiring various sickness and diseases.
 Physical Education provides information about the person’s physical condition.
 Physical Education does not only train the students in sports. It teaches them to internalize the
value of sports and its related benefits.
 Physical Education basically aims to develop physical fitness and to maintain it.
 Physical Education provides students an avenue to develop aesthetic inclination like dancing; it
teaches students to be graceful in movements which after all, the basic requirement to illustrate
beauty of dance.

 Reduced risk of heart disease: Physical education can counteract major risk factors of coronary
heart disease: obesity, inactivity and high blood pressure.
 Improved physical fitness: A good program improves children's muscular strength, flexi
muscular endurance, body composition (fat-to-muscle ratio) and cardiovascular endurance.
 Stronger bones: Regular physical activity increases bone density to create a sturdy skeleton
 Weight regulation: A good program can help children regulate their weight by burning ca toning
their bodies and improving their overall body composition.
 Health promotion: Appropriate physical activity prevents the onset of some diseases an
postpones the debilitating effects of the aging process.
 Improved judgment: Quality physical education can influence moral development. Students
have the opportunity to assume leadership, cooperate with others, and accept responsibility for
own behavior.
 Self-discipline: A good program teachers’ children to follow rules and established procedures
and to be responsible for the own health-related fitness.
 Skill development: Physical education develops skills which allow enjoyable and rewarding
participation in physical activities. New skills become easier to learn.
 Experience setting goals: Physical education gives children the time and encouragements they
need to set and strive for personal, achievable goals
  Improved self-confidence and self-esteem: Physical education instills a strong sense of self-
worth in children. They can become more confident, assertive, emotionally stable, independent,
and self-controlled
 Stress reduction: Physical activity is an outlet for releasing tension and anxiety.

Muscular System
is responsible for the movement of the human body; attached to the bones of the skeletal
system are about 700 named muscles that make up roughly half of a person’s body weight.
Each of these muscles is a discrete organ constructed of skeletal muscle tissue, blood vessels,
tendons, and nerves. Muscle tissue is also found inside of the heart, digestive organs, and blood
vessels.
In these organs, muscles serve to move substances throughout the body.
3 Types of Muscular Tissues
 Skeletal muscle moves bones and other structures.
 Cardiac muscle contracts the heart to pump blood.
 Smooth muscle tissue that forms organs like the stomach and bladder changes shape to
facilitate bodily functions.

Adduction
is the movement toward the middle line of the body.
Abduction
is the movement away from the midline of the body.
Extension
is the straightening of limbs (increase in angle) at a joint.
Rotation
is a circular movement around a fixed point.
Flexion
is bending the limbs (reduction of angle) at a joint.
Inversion
is the movement of the sole towards the median plane.
Eversion
is the movement of the sole of the foot away from the median plane.
Elevation
is movement in a superior direction.
Depression
is movement in an inferior direction, the opposite of elevation.
Pronation
Pronation and Supination generally refers to assuming prone or supine positions, but often they
are in the standard anatomical position wherein the palm are used in a specific sense referring
to rotation of the forearm or foot so that or sole is facing anteriorly (supination) or posteriorly
(pronation).
 at the forearm is a rotational movement where the hand and upper arm are turned
inwards. Pronation of the foot is turning of the sole outwards, so that weight is borne on
the medial part of the foot.
Supination
Supination of the forearm occurs when the forearm or palm are rotated outwards. Supination of
the foot is turning of the sole of the foot inwards, shifting weight to the lateral edge
Skeletal
 attach to and move bones by contracting and relaxing in response to voluntary messages from
the nervous system. Skeletal muscle tissue is composed of long cells called muscle fibers that
have a striated appearance. Muscle fibers are organized into bundles supplied by blood vessels
and innervated by motor neurons.

Sagittal
Sagittal Planes – run from the top of the body to the bottom and run from the front to the back.
It divides the body into left and right sections. If sagittal planes run down the midline of the
body and divide the body into equal halves, it is called mid sagittal plane.
Smooth
is found in the walls of hollow organs throughout the body. Smooth muscle contractions are
involuntary movements triggered by impulses that travel through the autonomic nervous
system to the smooth muscle tissue. The arrangement of cells within smooth muscle tissue
allows for contraction and relaxation with great elasticity. The smooth muscle in the walls of
organs like the urinary bladder and the uterus allow those organs to expand and relax as
needed. The smooth muscle of the alimentary canal (the digestive tract) facilitates the peristaltic
waves that move swallowed food and nutrients. In the eye, smooth muscle changes the shape
of the lens to bring objects into focus. Artery walls include smooth muscle that relaxes and
contracts to move blood through the body.
Cardiac
found only in the myocardium, contracts in response to signals from the cardiac conduction
system to make the heartbeat. Cardiac muscle is made from cells called cardiocytes. Like
skeletal muscle cells, cardiocytes have a striated appearance, but their overall structure is
shorter and thicker. Cardiocytes are branched, allowing them to connect with several other
cardiocytes, forming a network that facilitates coordinated contraction.

Health Related Fitness

Is the components concern the development of qualities necessary to function efficiently and
maintain a healthy lifestyle.

Health is a state of complete physical, mental and social well-being and not merely the absence
of disease or Infirmity
6 components
Cardiovascular
Cardiovascular Endurance - The ability of the heart, blood vessels, blood, and respiratory
system to supply fuel, mainly oxygen, to the muscles and the muscles’ ability to utilize the fuel
for activity
Cardiorespiratory
Cardio-respiratory endurance is the ability of the body's circulatory and respiratory systems to
supply fuel during sustained physical activity.
Four Training Techniques to Improve Cardiorespiratory Endurance.
Continuous Training
the large of improvement possible will be determined by initial levels of
cardiorespiratory endurance.
Four considerations of continuous training
 Types of Activity - Use large amounts of oxygen elevated the
heart rate and maintain it at the level for an extended time.
Frequency of Activity - The minimal improvement in
cardiorespiratory endurance, it is necessary for the average
person to engage in no less than three session per week
Intensity of Activity – Relatively simple process to identify a
specific workload that will make the heart rate plateau at the
desired level.
Duration of Activity – The minimal improvement to occurs, you
must participate in at Least 20 minutes of continuous activity
with the heart rate elevated to its working level.
Interval Training
Consists of alternating periods of relatively intense work and active recovery. It
allows for performance of much more work at a more intense 4 workload over a
longer period of time than if working continuous.
Five Important Consideration of Interval Training
Training Period
The amount of time that continuous activity is being
performed.
Recovery Period
The time between training periods.
Set
The group of combined training and recovery period.
Repetition
The number of training/ recovery period per set.
Training Time/Distance
The rate or distance of the training period.
Fartlek
Literally means “Speed Play “it is similar to interval training in that you must run
for a specified period of time.
Par Cours
The technique for improving cardiorespiratory endurance that basically
combines continuous training and circuit training

Flexibility 
Flexibility it is a quality of plasticity which gives the ability to do a wide range of movement.
Muscular Endurance
Muscular endurance is the ability of muscle to perform or sustain a muscle contracting
repeatedly over a period of time.
Muscular Strength
Muscular strength is the ability of the muscle to exert force during an activity.
Body Composition
Body composition refers to the relative amount of muscle, fat, bone, and other vital parts of the
body. The components of health-related and motor skill related fitness overlap.
Physical fitness
is a state of well-being with low risk of premature health problem and energy to participate in a
variety of physical activities.
BMI
Body Mass Index (BMI) is a widely accepted tool to evaluate body composition. The score
reflects how heavy the person is, relative to his/her height.
Commonly accepted BMI ranges are underweight (under 18.5 kg/m2), normal weight
(18.5 to 25), overweight (25 to 30), and obese (over 30).

Skill Related Fitness

Skill related fitness abilities increases one’s ability to perform in various activities and only has
an indirect connection with related components of fitness are considered to be agility,
balance, coordination, power, speed, and reaction time though some people feel that other
abilities such as spatial awareness should be included. It is assumed that kids who have who
possess high skill related fitness will be more likely to participate in a variety of activities and for
this reason will also exemplify a high standard of health-related fitness. Skill-related fitness
components are assessed with several different tests. Such components as reaction time and
speed are considered by some to be more related to heredity than healthy lifestyles, especially
in young people.
RHR
RESTING HEART RATE (RHR) this is the number of pulses beat at rest. The best tome to take the
RHR is upon waking up in the morning. The average RHR is 75 beats for males and 80 foe
females per minute.
WHR
WORKING HEART RATE (WHR) OR EXERCISE HEART RATE (EHR) OR TARGET HEART RATE (THR)
this is 60-80% of your heart’s maximum capacity (after deducting age) while exercising. An
ordinary college freshman should approximately have WHR of 130160 pulse beats per minute.
This is gradually attained in the workout phase and sustained by steady exercises for about 20
minutes.
RR0
RECOVERY RATE (RR0)  after this is the number of pulse beats taken 5 to 10 minutes a workout
or after walking and stretching in the gradual cool-down. The heartbeats should go back to
normal or slightly above the resting heart rate.
6 components
Balance
It is the ability of the body to maintain its composure while in place without moving.
involves vision, reflexes, and the skeletal muscular system which provides the maintenance of
equilibrium.
The ability to maintain a certain posture or to move without falling.
Static balance: maintain equilibrium in a stationary position.
Dynamic balance: maintain equilibrium when moving the body.
Agility
the capacity to change the direction of the body quickly and effectively.
Power
sometimes confused with strength. Speed of contraction, likewise, is the basic ingredient which,
when combined with strength, provides an explosive type of movement.
Speed
the ability to move one’s body from one point to another in the shortest possible time.
It is the ability of the body to perform within short period of time.
Reaction time
the time required to respond or initiate a movement as a result of a given stimulus.
Coordination
the ability to integrate the senses with muscles so as to produce accurate, smooth, and
harmonious body movement.

Aerobic exercise
is any activity that use large muscle groups, can be maintained continuously, and is rhythmic in
nature. It is a type of exercise that overloads the heart and lungs and causes them to work
harder than at rest. the important idea behind aerobic exercise today is to get up and get
moving. There are more activities than ever to choose from, whether it is a new activity or any
old one.
high impact exercise and low impact exercise.
Zumba
A LATIN INSPIRED DANCE AEROBICS
Aerobic Dance
INVOLVES ANY KIND OF DANCE PUT TO MUSIC AND CAN INCLUDE EVERYTHING FROM ZUMBA
(A LATIN INSPIRED DANCE AEROBICS)
Post cardio
SLOW DOWN EXERCISES ROUTINE TO LOWER HEART RATE AND FOLLOWED BY STATESTRETCHES
MOVEMENTS. STRENGTH AND TONE, THE MUSCLES, IMPROVEFLEXIBILITY. AVOID BALLISTIC
STRETCHES, DEEP STATIC STRETCHES IN BENEFICIAL.
Cool down
COMBINATION OF VARIETY OF EXERCISES TO TONE THE BIG MUSCLES IS ADVISED.FLOOR
EXERCISES AND KINDS OF CRUNCHES ARE EFFECTIVE. DECREASE THE HEART RATE AND SMOOTH
TRANSITION. CONTINUE WITH SLOW MOVEMENT TOPREVENT DIZZINESS AND HEADACHES DUE
TO BLOOD POOLING ON THE LEGS.
Bicycling
BIKING IS A TOPNOTCH
Walking
IS ONE OF THE MAIN GAITS OF LOCOMOTION AMONG LEGGED ANIMALS. WALKING IS
TYPICALLY SLOWER THAN RUNNING AND OTHER GAITS. WALKING IS DEFINED BY AN “INVERTED
PENDULUM” GAIT IN WHICH THE BODY VAULTS OVER THE STIFF LIMB OR LIMBS WITH EACH
STEP
Running
THE FASTEST MEANS FOR AN ANIMAL TO MOVE ON FOOT.
Stair Climbing
IS THE CLIMBING OF A FLIGHT OF STAIR, OFTEN FOR PEOPLE WHO HAVE RECENTLY STARTED
TRYING TO GET IN SHAPE. A COMMON EXHORTATION IN HEALTH POP CULTURE IS “TAKEN THE
STAIRS, NOT THE ELEVATOR”
Jumping Rope
A ROPE USED FOR EXERCISES AND CHILDREN’S GAMES THAT INVOLVE JUMPING OVER THE
USUALLY TWIRLING ROPE EACH TIME IT REACHES ITS LOWEST POINT ALSO; A GAME PLAYED
WITH A JUMP ROPE
Swimming
THE SELF-PROPULSION OF A PERSON THROUGH WATER, USUALLY FOR RECREATION, SPORT,
EXERCISE OR SURVIVAL.
Benefits of Aerobics
 INCREASED MAXIMAL OXYGEN CONSUMPTION (V02 MAX)
 IMPROVEMENT IN CARDIOVASCULAR/CARDIO-RESPIRATORY FUNCTION (HEARTAND
LUNGS)
 INCREASED MAXIMAL CARDIAC OUTPUT (AMOUNT OF BLOOD PUMPED WITH EVERY
MINUTE)
 INCREASED MAXIMAL STROKE VOLUME (AMOUNT OF BLOOD PUMPED WITH EACH
BEAT)
 INCREASE BLOOD SUPPLY TO MUSCLES AND ABILITY TO USE OXYGEN
 LOWER HEART RATE AND BLOOD PRESSURE AT ANY LEVEL OF SUBMAXIMAL EXERCISE
 INCREASED THRESHOLD FOR LACTIC ACID ACCUMULATION
 LOWER RESTING SYSTOLIC AND DIASTOLIC BLOOD PRESSURE IN PEOPLE WITH HIGH
BLOOD PRESSURE
 INCREASED HDL CHOLESTEROL (THE GOOD CHOLESTEROL)
 DECREASED BLOOD TRIGLYCERIDES
 REDUCED BODY FAT IMPROVED WEIGHT CONTROL
 IMPROVED GLUCOSE TOLERANCE AND REDUCED INSULIN RESISTANCE

REACTION TIME

It refers to the time elapsed between stimulation and beginning of the reaction to it.

SKILL RELATED FITNESS

 It is also called performance fitness.

SWIMMING

It Is an agreeable way to exercise over the hot summers.

Synovial joints
 It is the most common and most movable type of joint in the body.

Aerobic exercise

It is also known as cardiovascular exercise builds your endurance.

Power

It is the combination of speed and strength.

Emotional Development

The informal nature of physical education offers opportunities for the development of
expression.

Plantar flexion

It is the movement which decreases the angle between the sole of the foot and the back of the
leg.

Body Composition

It relates to the relative amount of muscles, fats, bones and other vital parts of the body.
Coordination
It relates to the use of the senses together with the different parts of the body in performing
motor tasks.

It is often described as a low-impact exercise.

Muscular system

It is responsible for the movement of the human body.

Physical Education

It is an integral part of the educational program designed to promote the optimum development
of an individual physically,mentally,emotionally and socially.

Resting rate

The number of pulse rate at rest.

Cardio respiratory Endurance

It is the ability of the circulatory and respiratory system to supply oxygen during sustained
physical activity.