Physical Education 3

“SPORTS AND GAMES”

P.E. Instructor: Mr. GERALDO E. GOJAR

Definition of PHYSICAL EDUCATION:

It may be defined as education through or by means of physical (body).It is the foundation of general
education in which the primary aim is “PHYSICAL FITNESS”.
Physical education aims to assist students to acquire grace and beauty, a satisfactory level of social and
emotional adjustment, and a proficiency in the basic skills of movement.

P.E. includes: - Self-testing activities - Dance - Individual/dual sports

- Team sports - Recreational games - Aquatics

Physical Fitness
 Refers to the ability to perform one’s daily task effectively and productively with alertness and
vigor and still have sufficient energy to enjoy leisure activities and ready to meet unforeseen
emergencies”.
 A person who is fit is free from diseases, has sufficient strength, and skill to do his / her
minimum daily tasks.

Objectives of Physical Education:

1. To develop optimum physical fitness.
2. To develop specific neuro-muscular skills (mind and muscle coordination).
3. To develop proper ideas and wholesome attitude towards P.E. activities.
4. To provide opportunities for wholesome recreational activities and harmonious relationship.
5. To develop, propagate and promote the Filipino culture through native games, dances, songs and sports.

Values of Physical Education:

1. Physical values – P.E. develops strength, speed, endurance, agility, flexibility, balance, poise and
gracefulness.
2. Mental values – there’s a saying that “playing sharpens the mind”. P.E. develops alertness, creativity,
retentivity and resourcefulness.
3. Social values – friendliness, sportsmanship, cooperation, loyalty & patriotism, leadership and
citizenship raining.
4. Emotional values – P.E. activities helps in controlling one’s emotions (love, happiness, anger and fear).

What is “EXERCISE”?

Physical exercise is any bodily activity; planned and organized that enhances or
maintains physicalfitness and overall health and wellness. It is performed for various reasons including
strengthening muscles and the cardiovascular system, polishing athletic skills, weight loss or maintenance, as
well as for the purpose of enjoyment.

PRINCIPLES OF EXERCISES:
1. Start your exercise with a warm-up such as slow running or jogging.
2. After warm-up, static contraction follows and ends with dynamic contraction.
STATIC CONTRACTION – only movement done to maximum stretchability and hold or
suspended for 6 to 8 seconds. Always breathe.
DYNAMIC CONTRACTION – involves moving parts of your body and gradually increasing
reach, speed of movement, or both. Dynamic stretching consists of controlled leg and
arm swings that take you (gently) to the limits of your range of motion.
3. Proper sequence in doing an exercise is from the head, upper extremities, trunkand down to the lower
extremities.
4. Always move to the full range of motion.
5. Lift weights from floor by using your legs and not your body.
6. Know when to inhale and exhale.
Inhale (nose) – when lifting
Exhale (mouth) – when putting down
7. Muscles work in pairs.Example:
Arms biceps – for curls
Arms triceps – for press
8. No extra movements in exercise.
9. Follow the principle of specificity.
10. There are no exercises to make breast bigger because there’s no muscle in it but adipose fats only.
11. There must be no isometric exercises (applying too much pressure) in sports and physical fitness.
12. When exercising flexibility, always start with static contraction.
13. Don’t do or perform flexibility exercises without warm-up
(ex. Slow running)

REMEMBER:
 If one is flexible, he can move more efficiently and actively, he is less susceptible to injury and
diseases and also more productive if he is fit.
 After any weight training, it is advisable to perform several dynamic exercises. All exercises should
be done in a full range of motion.
 In stretching,static exercises (contraction) are the best way.

FALLACIES OF FITNESS: (Sports Medicine)

1. After training, immediately take shower in a fast way.
2. For any injury put cold compress, apply RICE (acronym).
R -est
I - ce
C -ompress
E -levate
3. No vitamins are needed as long as you eat properly.
4. Evade salt, sugar and fats.
5. Evade eating organs foods.
6. Never diet, food does not make you fat but being sedentary that makes us fat.
7. SOMATO TYPE - All these types of bodies are due to genetic factor. Physical fitness has nothing
much to do about these

Endomorph Ectomorph Mesomorph

Reminder: “Exercise regularly and live longer . . .”

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