Physical Education Reviewer
Lesson 2: Fitness
Lesson 1: Physical Education
Physical Education came from the Latin
words “physica” which means physics and
‘’education’ which means training of the
bodily organs and powers with a view to the
promotion of heart and vigor.
Key Goals of Physical Education and
Wellness
A. Physical Development
- An individual who actively participates
in any physical activity can have and
sustain good health and elevated
fitness level.
B. Mental Development
- An individual who develops mental
capacity as information is attained
and understands the right approach
and rules of the games as well as in
different aspects of physical
education program.
C. Social Development
- The ability of a person to act
accordingly in a situation or event;
the commitment of a person to
develop appropriate interaction.
D. Emotional Development
- Refers to how the students regulated
their expressions and emotions
through their experiences.
Is defined as 'the ability to carry out daily
tasks with vigor and alertness, without
undue fatigue, and with ample energy to
enjoy leisure-time pursuits and respond to
emergencies.
A. Health - Related Physical Fitness Term
Muscular Endurance – is defined as the
ability of the body to perform repeated
exercises without getting tired.
Cardiovascular Endurance – can be defined
as the component which helps to determine
if the heart and lungs are working in
coordination.
Muscle Strength – can be defined as the
capability of the muscles to lift weight.
Flexibility– is the range of motion available
in a joint. It is affected by muscles length,
joint structure and other factors.
Body Composition – is the ratio of fat to
muscle. Minimum of fat and maximum of
lean mass is a sign of a healthy and fit body.
To know your fitness level you need to
understand your body composition.
B. skill - Related Physical Fitness Term
Balance-is the maintenance of equilibrium
while stationary or while moving.
Agility - to rapidly change the position of
the entire body in space with speed and
accuracy.
Coordination– relates to the ability of the Morphological Fitness
person to use the senses, such as sight and
- its main focus is the body
hearing together with body parts in
composition specifically on the level
performing motor task smoothly and
of body fats contents
accurately.
- its circumference and the fats
Power– is considered to be a combination distribution to the areas in our body.
of strength and speed. It has also been
defined as the ability to exert muscle force
quickly.
Reaction Time – it relates to the time
elapsed between stimulation and the
beginning of the reaction to it.
Speed – is the ability of a person to execute
motor movements with high speed in the
shortest period of time.
Lesson 3: Physical Fitness

C. NON – PERFORMANCE FITNESS TERM HEALTH-RELATED FITNESS

Physiological Fitness BODY COMPOSITION- Measures the
- It is one component of fitness where cardiovascular endurance.
its focus is in the level of physical BMI CLASSIFICATION
activity a person does habitually. 18.0 BELOW UNDERWEIGHT
- It more focused on the performance 18.5-23.0 NORMAL
of whole body and how the body
23.5- <30 OBESE
reacts to the different activity that we
do.
3-MINUTE STEP TEST- Measures the
Metabolic Fitness
cardiovascular endurance.
- is focused on the metabolic PUSH-UPS- Measures endurance of
performance of the body especially shoulders and arm muscles.
on the lipids in our blood profile and
its sensitivity to insulin. BASIC PLANK- Measures strength/stability
of core muscles.
- Metabolic training is for strength,
cardio, full body, rest periods and ZIPPER TEST- Tests the flexibility of shoulder
variety. girdle.
SIT AND REACH- Measures the flexibility of
the hamstring and lower back.
SQUAT TEST- Determine the level of leg
endurance.
SKILL-RELATED FITNESS
STICK DROP TEST- Measures the time to
respond to a stimulus.
JUGGLING- Measures the eye and hand
coordination.
STORK BALANCE STAND TEST- Assesses
one’s ability to maintain equilibrium.
STANDING LONG JUMP- Measures the
strength and power of the leg muscle.
HEXAGON AGILITY TEST- Measures the
ability of the body to move in different
directions quickly.
Lesson 4: H.O.P.E
HEALTH OPTIMIZING PHYSICAL EDUCATION
HOPE- it focuses on the following main
goals
A. Focus on health level of fitness
through engaging with games and sports;
B. Keep the students on the go most of
the class time;
C. Engage the students to participates
regardless of ability
D. Contribute to overall physical activity
participation;
E. Provide students to proportion of the
recommended amounts of physical activity;
F. Prepare students for an active
lifestyle, including one that continues into
adulthood.
MAJOR STRAND OF HOPE
STUDENT- The youth at the center of the
model.
INTERPERSONAL- The families, teachers,
peers who influence the individual.
ORGANIZATIONAL- School for both
organizational and physical structure.
COMMUNITY- The surrounding built and
natural environment and opportunities that
support the activity.
POLICY- The policies, rules, procedures and
expectations that influence each of the
above.
Intention to Change Eating Habits for Good
Health
1. Eat all the food you enjoy, BUT do it
in small quantity;
2. Always have a plan; it is important to
balance your meal for the rest of the day;
3. Focus on the Good-for-you foods;
healthy and nutrients – rich foods will help
to stable the blood sugar and help your
brain to signal your belly that you are full;
4. Always eat green leafy vegetables but
you can always incorporate high-flavoured
add-on;
5. Spend more time preparing your
food, it is linked to better eating habits;
6. Eat lunch like a KING. Lunch time is
when your body’s digestion is at its peak,
you can feel your body when it actually
needs a fuel;
7. Have a better diet, think of food not
only as a body fuel for energy but also a
pleasure.
8. Eat the rainbow foods, green, orange,
purple, red, yellow vegetables. They will
supply your body with a range of disease –
fighting phytonutrients;
9. Know where your snacks are; always
have an emergency stash of snacks, like
yogurt, nuts, Dried fruits, and nitrate free
jerky;
10. Follow the 80/20 rule; eating 80%
healthy foods of the time and save 20% for
splurges
THE POWER OF SLEEP
THE BENEFITS OF A GOOD NIGHT SLEEP
1. SHARPNESS OF ONE’S MIND
2. BECOMING MORE PRODUCTIVE
3. HAD A CREATIVE MIND
4. PHYSICAL STRENGTH AND ENERGY
5. HELPS IN ONE’S WEIGHT
ADMINISTRATION
6. STRONG EMOTIONAL STABILITY
HEALTH, WELLNESS AND HEALTHY
LIFESTYLE
- INCREASE YEARS AND QUALITY
HEALTHY LIFE STYLE AND ELIMINATES
HEALTH INCONSISTENCY
- INCREASE INCIDENCE OF PEOPLE
REPORTING “ACTIVE DAYS”
- INCREASE INCIDENCE OF PEOPLE
REPOSTING “HEALTHY DAYS”
- INCREASE ACCESS TO HEALTH
INFORMATION AND SERVICES FOR
ALL PEOPLE
S.M.A.R.T.
SPECIFIC – A DEFINED AND CLEAR GOAL
SETTING.
MEASURABLE – IT SHOULD BE CLEARLY
MEASURED TO SEE THE PROGRESS IN
ACHIEVING YOUR GOALS.
ACTION ORIENTED – AN OUTLINE OF YOUR
DETAILED ACTIVITY FOR YOU TO BE ABLE TO
SEE THE PROGRESS IN COMPLITING YOUR
TARGET
REALISTIC – CREATE AN ACTIVITY THAT IS
ACHIEVABLE IN AN NATURAL WAY, DO NOT
FALL IN TO TRAP THAT OFFER FASTER
RESULT BUT IT AN UNHEALTHY WAY
TIMED – MAKE A DEADLINE IN ACHIEVING
YOUR GOAL, SO YOU CAN TRACK YOUR
BODY DEVELOPMENT AND PROGRESS
PHILIPPINES AGE STRUCTURE
As of the beginning of 2015 according to our
estimations Philippines had the following
population age distribution:
- Percentage of the population under
15
- Percentage of the population
between 15 and 64 years old
- Percentage of population 65⁺
DIMENSION OF HEALTH AND WELLNESS
A. Emotional - mental wellness B.
Intellectual wellness
C. Social Wellness D. Spiritual wellness
E. Physical wellness
1. HEALTH – Is having a positive feeling
on a achieving a quality of life and a body
that is free from disease
2. HEALTH GOALS – Is setting an activity
specifically for achieving your health and
wellness objectives.
3. HEALTH LIFE EXPECTANCY – Is an
estimate of how many a person might be
expected to live.
4. WELLNESS – Is a reflection of optimal
health where the body is functioning to its
full potential in all aspects of line, work and
society
LESSON 5: Principles of Exercise
Overload- Training must be raised you a
higher level than normal to create the extra
demands to which your body will adapt.
This can be done in the three ways:
✓ Increase the intensity – run faster
✓ Increase the frequency – train more
often
✓ Increase the duration – train longer.
Specificity- Training must be specific to the
sport or activity, the type of fitness required
and the particular muscle groups.
Progression- As your body adapts to
training, you progress to a new level of
fitness. To then take this to the “next level”,
a gradual increase in intensity is needed to
create an overload.
Reversibility- The effects of training are
reversible. If exercise is reduced in intensity
or even stopped, the benefit can be lost
quickly.
Adaptation- With continued practice, your
body will eventually turn a new sport,
activity or movement skill into second
nature.
Individual Differences- Each person has a
different response to an exercise or training
program and each person needs to exercise
and training accordingly.