CHAPTER ONE

1. BASIC CONCEPT OF PHYSICAL EDUCATION

The term of Physical education is the Combination of two words: - these are physical and
education.
Physical:-refers to the body. It has explained by different bodily Characteristics such as:
Physical Strength, Physical Developments, Physical Health and Physical Appearance
Education: - is the total process of human learning by which knowledge or skill imparted.
-is the knowledge, skill, and understanding that you get from attending a school, University, etc.
Physical Education: - is an Education which is given mainly through Physical activities to
develop and maintain all aspect of personality as:-physical, mental and social well beings.
OLYMPIC GAME
What is Game and Olympic?
Game: - is a structure form of play usually under taken for enjoyment.
-is sometimes used as educational tools.
-is an activity that one engaged in for amusements or fun.
Olympic: - is a sport competition held once every four years for amateur Competition from all
parts of the world.
Olympic Game: - is the world biggest sporting event of our time
- is taken place every four years with summer & winter
Purpose of Olympic Game
-Getting Men together every four year to hold & witness events.
-To strengthen their relationship/unity.
-To collect money in order to developed their Country.
-To promote peace & Unity within the international community through the medium of
sport. -To bring together the Youth of Africa.
-To link different Country -To test skill & Strength of people
-Avoid discrimination - Link Sport with culture & education
-Make friend ship between People, Nation, and Nationality & Country
-To motivate individual to learn foreign language
-Promote the practice of sport & joy found exertion.
-To bring African Nations & Nationality together to fight against colonialism and
partied regime.
History of Olympic Game
Ancient Olympic Game was held at Olympia.
Olympia: - is where Greece Celebration in the holy day was being at four years.
-is one of the oldest religious centers in Ancient Greece.
-The 1st recorded Olympic game in ancient Greece was took place in 776 B.C.
- At that time; Olympic game is including:-
-Long jump - Wrestling boxing - Horse racing -Throw Javelin and -Discuss
-Pentathlon (long jump, discus, javelin, throw, Short run (100m,200m,400m &800m)
Modern Olympic Games
-was founded by the French noble man Baron, de Coubertin
-In 1896, Coubertin formed the International Olympic Committee.
- Then, the modern Olympic Games are open to all.

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-The 1st modern Olympic game was held in the Athens in 1896 as reminder that Olympic is
originally in Greece.
- Greece was starting Olympic game by Athletics in period of their celebration.
Olympic Symbols

The best known symbols are that of Olympic rings. These rings represent the unity of five
continents such as:-
-Asia -America - Europe -Africa -Australia
They appear in 5 colors on white field on Olympic flag. Each continents have own colors like:-
1. Yellow stand for Asia
2. Black stand for Africa
3. Red Stand for America
4. Green Stand for Australia
5. Blue Stand for Europe
All this colors shows the different continents which participate in Olympic game for the 1st time.
Ethiopian in Olympic Game
When 14 Nation took participate in the 1 st modern Olympic game in Athens, Ethiopia did not
participate in Olympic game .Because, the time & place was too distant for Ethiopia.
But, after 60 years, Ethiopia participate in Olympic game for the 1 st time since 1956 in
Melbourne Olympiad by Athletics & Cycling, however, they didn’t get medal means the team
returned home without medal.
The second participation is in the 1960 Rome Olympics, Ethiopia achieved remarkable
result by Abebe Bikila. He ran bare footed & won the 1st gold medal in marathon (42.195 km)
race for Ethiopia in Roma/Italy.
Also; Abebe Bikila won gold medal for the second time in 42.195km for the 3 rd time
Ethiopian participate in Tokyo since 1964. Additionally; - Ethiopia was participated for the 4 th
time by Mamo Wolde. He won gold medal in Mexico since 1968.
The numbers of sport which athletes took participate grew to three ways such as Athletics,
Cycling and boxing.
Participation and rewards
Our first participation in the Olympics was in 1956 Melbourne, obviously, results were
disappointing. However, we live by the Olympic motto. " in life what count is not necessarily
winning, but participation. The following table indicates our participation and rewards we obtain
in the Olympic Games. No

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No Olympics Sport Athlete Gold Silver Br .
1 1956 Melbourne Athletics - - - -
2 1960 Rome ‘’ Abebe Bikila 1 - -
3 1964 Tokyo ‘’ Abebe Bikila 1 - -
4 1968 Mexico ‘’ Mamo Wolde 1 - -
5 1972 Munich ‘’ Mamo Wolde - - 1
Miruise Yifter - - 1
6 1976 Montreal ‘’ Boycott
7 1980 Moscow ‘’ Miruise Yifter 2 - -
Mohammed Kedir - - 1
Eshutu Tura - - 1
8 1984Los Angeles ‘’ Boycott
9 1988 Seoul ‘’ Boycott
10 1992 Barcelona ‘’ Derartu Tulu 1 - -
Addis Abebe - - 1
Fitta Bayissa - - 1
11 1996 Atlanta ‘’ Haile G/Selassie 1 - -
Fatuma Roba 1 - -
Gete Wami - - 1
12 2000 sydney ‘’ Haile G/Slassïe 1 - -
Gezahegn Abera 1 - -
Million Wolde 1 - -
Gete Wami - 1 1
Tesfaye Tolla - - 1
13 2004 Athens ‘’ Kenenisa Bekele 1 1 -
Sileshi Sihn - 1 -
Messert Defar 1 - -
Tirunshes Dibaba - - 1
Egiayeehu Dibaba - 1 -

CHAPTER TWO
Basic Concept of physical Fitness
What is physical Fitness?
Physical Fitness: - is the development of physical qualities needed to enables an individual to
work effectively and efficiently in their environment.
Exercise:-is a subset of physical activity that planned, structure, repetitive movements of the
body designed specifically to improve physical fitness.
- It has different effects on our body & level of health & fitness.
-A particular movement or series movements done to become stronger & healthier.

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- The act of bringing in to play or realizing in action.
Contribution of regular exercise
-Regular exercise has miraculous in improve physical, organic efficiency, motor fitness work
efficiency & reduced mental stress.
Effects of exercise
-Increases energy levels -Strength the heart & circulation system
-Increases the use of Oxygen in the body -Strength & build a bone &muscle
-to reduce mental stress
-Improve flexibility -Improve muscle tones
-Reduced stress, tension, anxiety & depression -Enhance the immune system
- Reduced the developing disease such as heart diseases, cancer, diabetes, high blood
pressure & Obesity etc.
Contribution of Regular Exercise for reducing Mental Stress
Stress: - is a state of mental tension and the others
-is a feeling of worry in the case of problems of life (casing worry or pressure)
-is a pressure that is caused by having too much deal or studies with.
-is a related with illness -is physical force or pressure.
-is no specific response of the body to any demand made up on it.
- Person who regular exercise for at least 30 minutes three times a week constantly
are thought to release beta-endorphins( natural pain killing chemicals) for 90
minutes after exercise.
- Beta- endorphins are a substances produced in the brain that relieve pain & create a
feeling of well-being.
Stress come from variety of source such as:-
1. Environmental stressor 2. Physical stressor
1. Environmental stressors are including: -Heat -Large noise -Climates
2. Physical stressors are including: -Drug, Injury, Tobacco, Disease, Caffeine, Emotional.
Example: - As the students, there are many things that make you to be under stress. This may
include how you spend time on the library for doing you is: -
-Class work -Home work -Preparation for tests & exam.
-Stress also affects on health & Immune system
-Immune system result (function) is:-
-Lowered resistance disease as cold &influenza/common cold.
Muscular Fitness
-is the capability of skeletal muscle to function efficiently in activities where generating force.

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Muscular Fitness is needed: - To increases work capacity -To improve athletics performance
-To decreases the chance of injuries - To improve peoples’ appearance
-To prevent low back pain
Components of Muscular Fitness
There are two components of muscular fitness. There are:-
-Muscular strength -Muscular Endurance
1. Muscular strength:-is the maximum amount of force that can be applied by muscle during
single maximal contraction.
Our life needs some strength - to avoid injuries - To meet emergencies
- To engage fully& independently in daily activity.
Muscular strength helps - to have good posture
-prevent back pain & muscular injuries
But, Lack of strength in the back & abdominal muscle is associated with
-Poor posture and Low back problems
Types of strength
There are three types of strength. These are:
-Dynamic strength -Static Strength -Iso kinetic Strength
1. Dynamic Strength:-is called isotonic strength (Iso; means”Same”,& Tonic; means “tone”.
Isotonic means “same tone”.
-It defined as a maximal weight that can be lift at one time.
- It required shortening and lengthening muscle, causing a certain body part to move through a
full range of motion.
- Weight lifting is the common form of isotonic training.
- Isotonic exercise are Sit-up, Push up and chain up, because it involves part of the body to
bend then gradually relaxes and length.
The major values performing isotonic contraction in exercise are:
-Increases joint range of motion -To facilitate blood circulation
-Helping to facilitates muscular endurance.
-In isotonic exercise; muscle changing in length either shortening or lengthening.
2. Static Strength:-is a muscle’s ability to exert force without changing length. It is called
Isometric strength. Metric means,” length”, Isometric means, “same length”.
-It is contracting the muscle in fixed position.
-It is no changing in the length of the muscle or in the angle of joint at which the
contraction take place.
- In Isometric exercise, muscle is contract, but do not change their length.
- No movements of the body parts occur.
-Static contraction is used in treatment (rehabilitation) & to gain strength at a “fixed
point” of a lift.
Example: - Pushing rigid arms against a wall.
3. Isokinetic Strength:-is a strength that allows you to exercise with a constant resistance
through the fill range of motion. Kinetic means; “movement”& Isokinetic refers to movements
at a fixed speed.
- It is changes in the length of muscle - The contraction is performed at constant speed.
- It measured with an expensive electronic or hydraulic apparatus.

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2. Muscular Endurance
Muscular - is connected with the muscles. - is the system of muscle in the body.
- is having a large & strong muscle
Example: - Olympic runners tend to have very muscular legs.
Endurance is the ability to do something difficult for a long time.
-is the ability to deal with a pain or suffering that continues for a long time.
- is the ability to perform an activity for a long period of time without decreasing its intensity.
-Can continuous training & repetition of training
Types of Endurance
There are two types of Endurance. These are: - Aerobic endurance and Anaerobic endurance
1. Aerobic endurance is the exercise with oxygen and the muscle work & movement done by
using of oxygen to release energy from the muscles fuel.
Example:-The runners who participate in long distance run such as 5000m-42.195km.
2. Anaerobic endurance is the exercise without oxygen .It refers to the energy system which is
capable of operating without oxygen present.
Example:-The runners who participate in short distance run such as 100m.
2. Muscular Endurance is the ability of skeletal muscles to perform repetitive muscular
contractions against some resistance.
Types of muscle tissue
Muscle is a piece of body tissue that you frighten & relax in order to move particular parts of the
body. There are over 600 muscles in our body. It has many functions such as:
-For movements -Breath -Stand still
Tissue is the mass of cell that form of the different parts of humans, Animals & plants
- Muscle tissue has different function in human body such as:-
- Movements -Structure support
- Locomotion - Heat production
Also, muscle tissue has three types. These are:-
-Cardiac muscle (heart muscle) -Smooth muscle (inside internal organ of the body)
-Skeletal muscle (those which attached to the bones)
1. Cardiac muscle (heart muscle) is connected to heart muscle.
- Heart is the organ in the left side of the chest that pumps blood around the body.
2. Smooth muscle is completely flat & even without any humps or holes.
3. Skeletal muscle is connected with the skeleton of person.
- Skeleton means; the structure of bones that support body of person.
Functions of Skeletons are:
-Support - Storage of minerals -Protection -Blood production -Movement
Types of skeletal muscle Fibers
Skeletal muscle has two types of muscle fibers. These are:-
-Fast –twitch fibers and Slow –twitch fibers
All skeletal muscles are made up of these two fibers. And each skeletal muscle consists of both
the fast- twitch & low-twitch fibers.
1. Fast –twitch fibers are called white fibers.
-They are basically anaerobic exercise means; they do not depend on oxygen for their
energy supply.
-It allows you to do strength activities such as weight lifting.
-They are responsible for speed and strength activities like sprinting, jumping and lifting

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2. Slow twitch fibers are called red fibers.
-They are aerobic exercise means; require oxygen for continued contraction.
-It allows you to do muscular endurance activities such as long distance running or repeating a
muscular task many times.
-It contract slowly & fatigue resistance.
-All works of low intensity may develop the slow twitch fibers.
Heredity determines the number of fast-twitch & low twitch fibers any one possesses.
Also; it determines to some extent who the fastest & strongest people will be & who will have
the greatest Muscular endurance.
Individual with large percentage of fast-twitch fibers will generally increases muscle size.
People with a large percentage of slow- twitch fibers have a greater potential for muscular
endurance performance.
Regular exercise improve the capabilities of both fast-twitch & low twitch fibers.
The increases muscle size is caused by a development of the fast-twitch fibers who strength
exercise are used.
One the contrary; the increases muscle efficiency is caused by the increase in the total numbers
of capabilities when endurance exercise are used.
NB. For male, Strength training is usually associated with marked increase in muscle size.
Whereas, for females strength training tend to develop sizable increases in muscle size, but
usually females acquire limited increase.
Method of training to develop muscular endurance
The method of training is to build muscle fitness that provides health & performance
benefits. These are frequency; intensity and length of time of muscle over load are
progressively increases as muscle fitness increases.
Frequency refers to how often the individual should exercise in days & per week
Intensity refers to how hard; that means the degree extended during exercise.
Length of time refers to the duration or amount of the exercise performed.
There are three types of resistance progressive exercise. There are:
Isometric exercise, Isoknetic exercise and Isotonic exercise
Some examples of isometric exercise are:
Wall press is important to develop muscular fitness of the hand & shoulder
Shoulder- arm tensor is important to develop muscular fitness of the hands, shoulder, neck &
abdominal muscles.
Some examples of isotonic exercise are:
Knee to nose touch is important to develop muscular fitness of the legs & hips(buttocks)
Half knee bends exercise is good for legs & endurance.
Side leg lift (Abduction) is important to develop muscular fitness of the thighs (upper leg).
Measuring muscular strength & muscular endurance.
Muscular strength &muscular endurance are tests/measured by:
Push up, -Over head press. - Chin up, - Bench press - sit up

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 CHAPTER THREE
GYMNASITICS
Gymnastics means “necked art” and come from the early Greeks.
- Refers to body movements on apparatus & tumbling on mats.
-The art or practice of training the body by means certain the exercise, often performed in
competition with others.
Purpose of gymnastics
To test athletes, strength, rhytam, balance & flexibility.
Develop strength, f flexibility, muscular strength & muscular endurance.
To lessen physical discomfort, restore function to disable people.
Gymnastic is divided in to two. These are;
Tumbling Gymnastics -Apparatus Gymnastics
1. Tumbling Gymnastics is the art of manipulating the body in feats of skill without the use of
apparatus.
- Apparatus means; a set of materials that is used in a gymnasium.
The values of tumbling in our daily life are numerous. These are:
-It develop; - coordination
- Flexibility - Courage, which are important in our daily life
- Balance -Self confidence - Strength - Agility
Also; it is including some activities such as:
-Dive role -Manipulation of the body in unusual position -Cart wheel
-Head spring -Hand spring -Somers salts -Twist - spring -Balance on hands
Head Spring
Before performing the main activity, you need to the following condition exercise.
These conditioning exercises are reduced injuries such as sore & tearing muscles. It also keeps
you from being easily fatigue.
Conditioning exercise is;
-Seat straddle lotus exercise - Forward lunges - Leg hug - Seat stretch
- Seat side straddle - Back bend - Knee to chest
A Somers salt is a forward or back ward movement of your body on the ground or in the air that
is made by bringing your feet over your head. Also; a falling or tumbling head over heels.
Twist -is to bend or turn in order to change its shape.
-is to bend or turn into shape or position that is not normal or natural.
-is to turn in circular motion with your hand.
2. Apparatus Gymnastics is a part of gymnastics that involving moving in relation to one or
several equipments such as:
Balance beam for girls - Long horse
Horizontal bar - Uneven bar for girls - Straddle Vaulting
It develop upper body strength such as abdomen, arm, chest, shoulder
Long horse /Vaulting horse are a gymnastics apparatus used in the vaulting that consists of a
padded rectangular or cylindrical form supported in horizontal position above the floor.
Balance beam is a thick bar wood raised above the floor that is used in the gymnastics for
displays of balance.
A narrow wooded beam supported in horizontal position approximately four feet
above the floor and used for balancing feats in gymnastics.
Vaulting is an exciting part of the gymnastic program.

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The conditioning exercise straddle vaulting is:
Running -Trunk lift
Tuck jump -Ankle stretch

CHAPTER FOUR
ETHICS AND ART OF SELF DEFENSE
ETHICS: Are rules of behavior based on ideas about what is morally good and bad.
-An area of study that deals with the ideas about what is good and bad behavior.
EMOTIONAL CONTROL
What is Emotion?
Emotion is a strong feeling /Character such like love, anger, joy, hate or fear.
-is simply as states of feeling that range from being extremely pleasant to extremely
unpleasant
-is an activated by external and internal stimuli or the thoughts we entertain.

Example: When you encounter an emergency of some kind, some things that enrages you makes
you suddenly afraid, creates strong desire or call for heavy labor on your part, your sympathetic
nervous system swing into action in several ways; such as:
Your hearts pumps more blood to your brain.
Your breath harder & faster
Your digestion is slowed down to a crawl
Your blood sugar level is elevated
Controlling Emotion
Healthy emotional management is the behaviors that one needs to have good personality.
There are four steps to health emotional management
Accurately identify the emotion you are experiencing.
Accurately identifying the need or want that is generating the emotion.
Evaluating the belief that is contributing to your emotional response.
Developing a plan that meets the need or want in appropriate & realistic a way.
Strategies of self Defense
There are three strategies in self defense. There are:
-Minimize possibility of danger.
-Know & avoid danger. -Use the skill only when necessary.