PE Reviewer
physical activity .
Seneca’s Adage
50% Americans - do not have enough physical
activity
25% Adults - not active at all in their leisure time
60% Filipinos - not physically active
28 % Filipinos- overweight
Exercise - often use as general term
- improving physical fitness and reduces the risk of
developing different heart diseases
Types of Exercises
 Flexibility/ Stretching - improve range of
motion of muscles and joints
 Aerobics/ Cardiovascular Exercises- focus
on cardio vascular endurance (cycling,
walking, running, hiking, playing tennis)
 Aerobic/ Strengthening Exercises -increase
short muscle strength (Ex: weight training,
functional training, or sprinting )
Dynamic Exercise - produce lowering of diastolic
blood pressure (Ex: Steady Running)
Facts and figures in Physical Fitness Problem
1. More thank 50% of the deaths results from
cardiovascular disease. Many of which are
associated with obesity and inactivity.
2. Obesity is a major health hazard.
3. The common backache, far less dramatic than a
heart attack is usually a result of physical
degeneration.
4. Chronic tiredness is one of the frequently heard
complaints of modern life.
Basic health practices that were found on
contribute to longevity
1. Lose weight, reduce stress, and boost your mood
and help sleep better.
2. Reduce your risk of heart disease and certain
types of cancer
3. Increase bone density and strengthen the heart
and lungs.
4. Physically activity is an important as diet in
maintaining proper weight.
5. Most medical authorities support the belief that
exercise helps a person look, feel, and work well.
6. Increased physical fitness is worth money to you
7. People who are habitual exercise usually state
that one of the reason they exercise is that they feel
feel better as a result of engaging in vigorous
8. Perhaps the greatest benefits of maintaining
physical fitness is the degree of independence it
affords.
Physical Fitness
- integral part of education program
- promote optimum development of individual
physically, socially, emotionally, and mentally.
MAJOR GOAL
- ability to perform to live a healthy , satisfying ,
and useful life.
Objective of Physical Fitness
Physical Development - individual who participate
actively will develop and maintain a good health
- high level of physical fitness
Social Development - participation in physical
activities for self-expression and emotional mastery
 Friendliness
 Cooperation
 Respect for the right of the others
 Good Sportsmanship
 Good Leadership and Followership
 Honesty in group competition
Emotional Development - informal nature of
physical activities
 Self Confidence
 Self Reliance
 Self Control
 Courage
 Determination
Mental Development - learns the mechanical
principles underlying movement
- acquires knowledge and understanding of rules,
strategies of games and sports
Concept of Physical Fitness - ability to perform
one’s daily task efficiently without undue fatigue
- “reserve”
Components of Physical Fitness
 Organic Vigor - soundness of the heart and
lungs
 Endurance - ability to sustain long continue
contraction
- capacity to bear or last long a certain task
 Strength - ability of the muscle to exert effort
against resistance,
- application of force without yielding or breaking
 Power- release maximum force in the shortest
period of time
 Flexibility - quality of plasticity which gives
ability to wide range of movement
 Agility - ability to change direction or position
in space with quickness
 Balance - control organic equipment neuro-
muscularly
- state of equilibrium
 Speed - make successive movement in the
same kind in shortest period of time
Nutrition
Carbohydrates - key to success
- important during training and busy competition
schedules
Estimated Carbohydrates Requirements as
Grams per Kilogram Weight
High Fat Carbohydrates - rich fat like full fat
milk, chocolates, crisps and chips, cake and reach
dessert
Protein - essential for normal growth and
development
- plays vital role in repair and recovery of damage
tissues
- “fuel source”
Fluid - no definition in PPT
HINTS FOR INCREASING FLUID INTAKE
1. Do not rely on thirst as indicator of fluid needs
2. Have drunks readily accessible
3. Avoid drinking excessive amount of containing
drinks.
4. Develop good drinking practices in training
5. Water is suitable for exercise lasting to 60 - 90
minutes
6. Schedule a regular drink breaks into training
sessions

General Exercises - 60 mins daily , 5-6 kg body
weight
Moderate Exercise - 1-2 hrs moderate to high
intensity, 6-8 g/kg of the body
Endurance Exercise - greater than 120 mins of
high intensity training, 9-10 g/kg body weight
Balancing Act - weight loss and weight gain are
matter in balancing food intake with daily energy
demands
Energy Balance - energy consumed is equal to
energy expenditure

Extreme Exercise- greater than one four hours of

intense exercise 11 to 13 g/kg body weight

3 Categories of Carbohydrates

Nutritious Carbohydrates - first and most

important carbohydrate
Breakfast:
 Cereals
 Rice
 Pasta
 Fruit
 Potato
 Sweet corn
 Legumes Starchy
Vegetables
 Low fat milk
 Yogurt

Refined Carbohydrates - sugar, sweet spread

jam ,honey, soft drinks and low fat milk ice cream