HOPE REVIEWER
Self-sufficiency
PHYSICAL EDUCATION
- can be viewed as a program of
activities in school curriculum that
involves sports, games, dance
gymnastics and additional activities.
- It is a subject where you will know
the importance of physical activities
in the body; where in it helps to
maintain a healthy body and sound
mind.
OBJECTIVES OF PHYSICAL EDUCATION
- knowledge
- desirable habits and attitudes games
and dance skills interpersonal
relationships
OBJECTIVES OF PHYSICAL EDUCATION
FOCUS ON THE FOUR ASPECTS OF
DEVELOPMENT
1. PHYSICAL DEVELOPMENT
OBJECTIVES (PSYCHOMOTOR)
● Physical fitness which is the capacity
of the body to engage in work and
play without undue fatigue is the
foremost aim of physical education.
1. MENTAL DEVELOPMENT
OBJECTIVES (COGNITIVE)
● Focus is on the acquisition of
knowledge and understanding, ability
to analyze body movements and
skill, evaluate game situation and
make important decisions.
1. SOCIAL DEVELOPMENT
OBJECTIVES (AFFECTIVE)
● A learner seldom gets into vigorous
physical activity by himself. He play,
dance or exercise with people.
1. EMOTIONAL DEVELOPMENT
● Engaging the students to physical
activities, students develop and are
able to express their feelings and
emotions.
a. High Level of self-confidence
b. Self-discipline
c.
d. Audacity
e. Strength of mind or determination
Some of the beneficial outcomes which
can achieve through participation in the
appropriate kinds and amounts of
physical activity are:
1. Improved physical fitness
2. Strong bones
3. Weight regulation
4. Health promotion
5. Improved judgment
6. Skill development
7. Experienced setting goals
8. Improved self-confidence and
self-esteem
9. Stress reduction
10. Strengthened peer relationship
11. Reduced risk of depression
12. More active lifestyles
AEROBICS
7 FACTS ABOUT FITNESS AND
EXERCISE
1. People who are physically active for
approximately seven hours a week
40% less likely of dying early than
people who are only active for less
30 minutes a week
2. Regular physical exercise can help
you sleep better
3. 10 minutes of exercise will help raise
you heart rate and maintain fitness
levels
4. Walking at a brick page can burn
almost as many calories as jogging
the same distance
5. Swimming is a form of exercise
beacuse it incorporates both cardio
and strength training.
6. It takes the body 6 to 8 weeks to
adapt to an exercise program
 7. 12 weeks of an exercise routine
before you start to see measurable
changes to your body
BRIEF HISTORY
● Dr. Kenneth H. Cooper
● Col. Pauline Potts
1968-Aerobics
1979-Mass Market Version
ZUMBA & AEROBICS
Definition:
● Aerobics is a word that means
“WITH OXYGEN” from the word
“AERO” and is used to describe
exercise that makes the body
demand a greater amount of oxygen.
Our body especially muscles and our
hearts reacts on the oxygen. This
chain of chemical reaction produces
the energy that our body needs, this
energy is used by our muscles
during exercise.
● Any kind of exercise or activity that
uses large muscle groups is
considered as ANAEROBIC
EXERCISE. These are activities that
usually test the endurance of the
heart and lungs that cause them to
work harder in a steady state for a
long period of time.
AEROBIC EXERCISE
● Is any type of exercise of
cardiovascular conditioning in
“cardio”. During cardiovascular
conditioning, your breathing and
heart rate increases for a sustained
period of time.
Examples of aerobic exercise:
● Jogging
● Swimming
● Biking
● Long Walk
ANAEROBIC EXERCISE
● Involve quick burst of enegry and are
performed at maximum effort for a
short period of time.
Example of Anaeobic exercise:
● Sprint
● Jumping
● Weightlifting
EXERCISE GOALS AND OBEJECTIVE
● Improve health
● Weight loss
● Increase strength and stamina
● Improve mental health
HIGH AND LOW IMPACTS AEROBICS
High Impact Aerobics
● Involves kick, jumps and bend that
elevates the heart rate and can burn
several hundred calories in an hour
● Simple and provides enough
intensity to increase heart rate
without exhaustion
Low Impact Aerobic
● Rhythmic movements, continous
movements
● Improve endurance and
cardiovascular health
● Controlled arm and leg movements
Guidlines in Designing Aerobic Routines

1. Pre Cardio (Warm up and

Sketching) HIGH IMPACT AEROBICS STEPS
● Slow pace movement preferably low
impact aerobics “Dynamic 1. Side Kick
Stretching” 2. Hop
● Slow and easy movement 3. Cross Over Knee Lift
● Head to toe 4. Leg Curl and Cross Back
1. Cardio or Aerobic Phase 5. Pump
● Continous movemnt, exercises using 6. Repeaters Knee Lift
mainly the large muscle groups, 7. Front Kick
more challenging steps, increase 8. Power Jack
beat of music from 135-150 beats
per minute ARM MOVEMENTS
1. Post Cardio
● Slow down exercise routine heart 1. Arms Up
rate 2. Arms Cross in Front
● Follow up with sustained static 3. Bicep Curl
stretches 4. Front Raise
● Strengthen and tone the muscles 5. Lateral Raise
1. Cool Down 6. Arm Punch
● Combination of a variety of exercises 7. Punch
to strengthen and tone muscles with 8. Arms Pull Down
the use of weights 9. Triceps Kickback
● Do supportive conditioning such as 10. Alternate arm push
floor exercises
STRETCHING
● Continue with slow movements to
prevent dizziness and heache 1. Neck Stretching
2. Shoulder Strech
LOW IMPACT AEROBICS STEPS
3. Triceps Stretch
1. March 4. Oblique Stretch
2. Double Knee Lift 5. Lunges
3. Double Side Steps
COOL DOWN
4. Grapevine
5. Heel Press 1. Cross sitting position- Neck
6. Knee Lift stretching
7. Leg Curl 2. Back Stretching
8. Lunges 3. Shoulder and Arms Stretching
9. Mambo 4. Hip Stretching
10. Side Steps 5. Triceps Stretching
11. Touch Step 6. Leg Stretching
12. V Step
13. Walk f and bw