Physical Education 1

PATHFIT 1
Physical Activities Towards Health and
Fitness
What is Physical
Education?
 Physical Education

Promotes Optimum Development Lifelong Learning

Active and Healthy Lifestyle

 Physical Education
“Physical Education is "education through the physical". It aims to develop students’
physical competence and knowledge of movement and safety, and their ability to
use these to perform in a wide range of activities associated with the development of
an active and healthy lifestyle. It also develops students’ confidence and generic
skills, especially those of collaboration, communication, creativity, critical thinking
and aesthetic appreciation. These, together with the nurturing of positive values and
attitudes in PE, provide a good foundation for students’ lifelong and life-wide
learning.”

Education Bureau of Hong Kong

 Health Education
is a combination of learning experiences designed to help
individuals and communities improve their health, by increasing
their knowledge or influencing their attitudes.

World Health Organization (WHO)

 Physical Fitness
is the ability of a person to accomplish daily tasks without getting
tired easily and still has enough vigor to appreciate leisure time and
meet daily situations. It is believed that physical fitness measures
either ability or inability of a person to go through daily activities
efficiently and effectively without getting easily fatigued and can still
do other activities.
Fitness and Wellness Concepts
Fitness
State of health and well-being
The quality of being suitable to fulfill a particular
role or task.

Wellness
It is referred to as the state beyond the absence of
any illness or sickness. Also, it is the state of
complete or wholeness of an individual in all
facets. This is an individual’s actively pursued goal.
Fitness and Wellness Concepts
To know the fitness and wellness level of an individual, the basic elements of the
Wellness Continuum should be observed.

Four (4) Basic elements of the Wellness Continuum:

1. The Basic Human Dimensions
2. Benefits of being fit and well
3. Ways of creating a quality, satisfying and healthy lifestyle
4. Identify the fitness status of an individual
CLINEBELL’S Basic Human Dimensions
OPTIMAL HEALTH
PHYSICAL
EMOTIONAL
INTELLECTUAL
SOCIAL
ENVIRONMENTAL
SPIRITUAL
OCCUPATIONAL
Benefits and Health and Fitness
Knowing this in mind, let us identify the benefits of health and fitness.

1. Enjoy Life - A person maximizes

performance in everything that he/she is a
part of whether sports, dance, gym
workouts, etc. joins in any physical activity
without getting fatigued easily.
2. Look and Feel Good - A person who is
physically fit develops the utmost
confidence in a manner that the person
presents himself/herself to people.
3. Meet Emergencies - As an individual, there
are various levels of emergencies one may
meet every day.
Benefits and Health and Fitness
Ways of creating a quality, satisfying and healthy lifestyle

1. Attitudes - the way we think and feel about

something or someone; something is
reflected on the individual’s behavior.
2. Habits - the usual way of doing things or
behaving: a behavior that has become very
natural; force of habit.
3. Behavior - the manner of conducting
oneself; the way a person acts or behaves.
 To determine the fitness level of an individual, there are two (2) types
of common tests that can be done: Medically-performed and
Physical Fitness tests.

1. Medically-performed tests - They are

medical laboratory tests conducted by a
physician to determine the medical
condition of an individual, such as thread
mill test, blood count, lipid profile, and other
similar tests.
2. Physical fitness test. - They are a set of tests
conducted by trained coaches, fitness
instructors and Physical Education
instructors, to determine the fitness level of
an individual.
3 Models to Best
Describe Health
1. Medical
2. Environmental
3. Holistic
Components of Physical Fitness
Health-Related Fitness Components
a. Flexibility
b. Cardiovascular Endurance
c. Muscular Endurance
d. Muscular Strength
e. Body Composition

Skill or Performance Related Components

a. Agility
b. Balance
c. Coordination
d. Power
e. Speed
f. Reaction Time
Components of Physical Fitness
Health-Related Fitness Components
Flexibility - is the capacity of the muscles and joints to go
through a full range of motion. It is highly recommended
to perform regular stretching exercises at least twice or
thrice a week to improve the range of motion.

Basic flexibility movements are namely;

a. Flexion – bending a body segment
b. Extension – straightening a body segment
c. Abduction – moving a limb away from
The body
d. Adduction – moving a limb towards the
body
Common Types of Stretching

Passive-assisted stretch – perform stretching with a partner

Common Types of Stretching
Static stretch – stretching a segment to the farthest point
and holding it for a time.
Common Types of Stretching
Ballistic stretch – stretching which involves bouncing or jerking of
a body segment.
Common Types of Stretching
Dynamic stretch – type of stretching which involves movement
and static exercise at the same time.
Components of Physical Fitness
Health-Related Fitness Components
Cardiovascular Endurance - the blood vessels, heart and
lungs can cope with physical exercise for a sustained
time. Heart rate is vital in the monitoring of one's
cardiovascular endurance; this will determine if the
person is within the normal or maximum range.

To secure the heart rate, a person may get it

from the pulse from the carotid area (neck) or
through the radial artery (wrist) using the
index and middle finger. The number of beats
is counted for 60 seconds.
 Different types of Heart Rate
a. Resting Heart Rate (RHR) – heartbeats per minute while at rest. For RHR, the lower the better, that
implies more efficient heart function. An athlete may have an RHR of 40 beats per minute. The
normal RHR is between 60 – 100 beats per minute.
b. Maximum Heart Rate (MHR) – heartbeats per minute that an individual may reach given the
intensity of a workout. The formula to get MHR is 220 beats per minute minus your present age.
For example: 220/BPM – 20 years old = 200/BPM is the MHR of an individual who is 20 years old.
c. Training Heart Rate (THR) – heartbeats per minute is obtained right after an exercise or workout.
For beginners, the expected minimum effort during a workout of is 60%, the formula to compute
the THR is: MHR x 60% = THR.
For example: 200/BPM x 60% = 120 BPM, this is expected heart rate of a beginner during a workout.
For THR, the higher, the better. This means that the individual was able to exert more than the
minimum effort.
d. Recovery Heart Rate – heartbeats per minute taken five to ten minutes after your strenuous
workout and cool-down exercises. The faster the heart recovers the more fit the individual, while the
slower the heart recovers, may mean some cardiovascular problems.
Components of Physical Fitness
Health-Related Fitness Components
Factors affect the changes in one’s heart rate:
1. Age
2. Activity level
3. Lifestyle such as eating habits, sleeping, and the like
4. Body size
5. Medications/drugs
Components of Physical Fitness
Health-Related Fitness Components
Muscular Strength – is the amount of force our
muscles can produce. Strength is often
measured by how much weight we can lift.

Muscular Endurance – ability to use our

muscles to perform an exercise/activity for a
prolonged period of time.

Activities that build muscular endurance include

running, swimming, sports and other similar
activities. By doing repetitive exercises/movements
it will increase muscular strength and endurance.
Common Benefits of Muscular Strength:

1. Can efficiently perform movements/activities

that need power without getting fatigue easily.
2. Helps improve metabolism
3. Regularize and improves sleeping patterns
4. Develops good posture and alleviates back pain
5. Better stability and balance to avoid possible
injuries
Common Benefits of Muscular Strength:
Some of the exercises you may
include in your training regimen:
Components of Physical Fitness
Health-Related Fitness Components
Body Composition – is the proportional
amount of fats, muscles and bones in our
body.
Components of Physical Fitness
Health-Related Fitness Components
Body Composition
Factors that affect body composition:
1. Age is generally, when people lose muscle mass as
they age. This results in a slower metabolism.
2. Genes this can be determined if the person is
naturally lean or have the tendency to maintain fats
in the body.
3. Hormones these can influence water retention
and body composition.
4. Gender naturally, women have more fat than
men, in preparation for their pregnancy and
nursing.
Common Ways to Measure Body
Composition:
1. Skinfold caliper measures the thickness
of the subcutaneous fat, these are found
underneath the skin at certain body
parts.
2. Body Mass Index is the measurement
of body fat based on height and weight
of an individual.
3. Body Circumference Measurements
measures the circumference of a specific
body part/s for body fat estimation.
4. Hydrostatic Weighing is a method
which requires the person to submerged
in water after exhaling as much air as
possible.
5. Waist to hip ratio is the ratio of your
waist circumference as against your hip
circumference – it is calculated by
dividing the waist circumference with
the hip circumference.
Components of Physical Fitness
Health-Related Fitness Components
Body Composition
Benefits of a Healthy Body Composition:
1. Maintains normal blood pressure
2. Improved quality of sleep
3. Improved mood and self-confidence
4. Increased energy and endurance
throughout the day
5. Reduced joint pains and lower back
6. Improved blood circulation, which leads
to lower risk to heart disease.
Components of Physical Fitness
Performance or Skill-Related Components (SRC)
Agility is the ability of an individual to shift from
one direction or position with ease and comfort.
This movement can be enhanced through lateral
repetitions, pivots and turns, and similar
movements.

Balance is the ability of an individual to sustain

equilibrium or in an upright position while
standing or moving.

Coordination is the harmonious relationship of

movement between the skeletal muscles.
Components of Physical Fitness
Performance or Skill-Related Components (SRC)

Power is the ability to perform one (1) explosive

effort in a small amount of time.

Speed is the ability to move from one point to

another in a small amount of time.

Reaction time is the amount of time it takes to

move to certain stimuli.
The Fundamental Body Movements
Locomotor and Non-locomotor Skills
Locomotor movements refer to body movements moving from one
place to another place. Locomotor movements are composed of eight
main movements and are categorized as two movements. They are
known as even and uneven rhythm movements.

Even rhythm movements Uneven rhythm movements,

consist of normal and steady consist of unequal actions and
actions. Movements under even sometimes incorporate
rhythm are: alternating actions. These
1. Walk movements include the
2. Run following:
3. Jump 1. Skip
4. Hop 2. Gallop
5. Leap 3. Slide
The Fundamental Body Movements
Locomotor and Non-locomotor Skills
Non-Locomotor movements, are movements using the body in a
stationary position. There are also non-locomotor movements combined
with locomotor movements such as swinging your arms while walking.
Non-locomotor movements include the following:
1. Bend or flex
2. Stretch, extend and straighten
3. Lift or raise
4. Twist
5. Sway
6. Swing
7. Rotate or turn
8. Shake
9. Wiggling
Activity 1: Focused Group Discussion
1. How do you find Physical Education and Health as an integral part
of your education process or part of your curriculum?

2. Share your most relevant experience in Physical Education and

Health that helped you improved yourself.

3. How you will be able to influence others to improve themselves as

you have understood and experienced?