PHYSICAL EDUCATION AND HEALTH 1 POINTERS
TO REVIEW
 LESSON 1:
 PHYSICAL EDUCATION – The integral part of
total educational program designed to promote Physically,
Emotionally, Mentally, and Socially through-well selected
physical activities.
BRIEF HISTORY OF PHYSICAL
EDUCATION
In 386 B.C., P.E. began in ancient Greece. Plato
is the one who invented physical education,
hosting classes at his school titled Akademia
He understood the importance of teaching
children about physical fitness, and students
began learning it at age seven.
PHYSICAL EDUCATION comes from the
Latin words of “PHYSICA” and
“EDUCATIO”
“PHYSICA” is otherwise known as physics
“EDUCATIO” is the training of bodily organs
and powers with a view to the promotion of
health and vigor
OBJECTIVES OF PHYSICAL EDUCATION
 PHYSICAL - (Psychomotor) capacity of the body to
engage in work & play w/o undue fatigue. This is achieving
through regular exercise & participation in varied vigorous
activities.
 SOCIAL – (Affective) capacity of an individual how to
interact and communicate in & out of the game/activity.
 EMOTIONAL – (Affective) capacity of an individual
to engage in the game/activity w/ pleasant attitudes, desirable
habits, appreciations & values. Courage, self-confidence,
discipline.
 MENTAL – (Cognitive) focus on the acquisition of
knowledge & understanding, ability to analyse body
movements & and skills, evaluate game situations & decision
making.
 LESSON 2:
 PHYSICAL FITNESS – The capacity of an
individual to accomplish his/her regular daily activities
w/o undue fatigue & still has an ample amount of reserved
energy to enjoy leisure & meet emergencies.
 VALUES OF PHYSICAL FITNESS
 Reduce or maintain body weight.
 Reduce depression & anxiety.
 Build & maintain healthy muscles, bones & joints.
 Reduce the premature death.
 Reduce the risk developing and/or dying from heart
disease.
 Reduce the high cholesterol or the risk of developing
high cholesterol.
 Improve psychological well-being.
 Enhanced work, reaction, & sport performance.
WHY IS PHYSICAL FITNESS IMPORTANT?
A Physically active individual has the capacity to learn
a variety of vigorous recreational pursuits. He/she enjoys
participating in outdoor & sports activities. His/her life is not all
worked but a balanced & pleasurable experienced.
COMPONENTS OF PHYSICAL FITNESS
HEALTH RELATED COMPONENTS
 FLEXIBILITY – Ability of the muscles & joints to
go through the full range of motion.
It involves four basic movements.
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 Toward the
body.
 CARDIOVASCULAR ENDURANCE – The
capacity of the Heart, Blood vessels, & Lungs to adapt
to physical exertion for a prolonged duration.
 MUSCULAR STRENGTH – The capacity of a
Group of muscles to exert maximal effort against
resistance.
 MUSCULAR EDURANCE – Exerting effort
against resistance for a Prolonged period of time.
 BODY COMPOSITION – Refers to the proportion
between fat weight & total body weight. It is
determined by the amount of fat & lean tissue in the
body.
SKILL / PERFORMANCE RELATED
COMPONENTS
 AGILITY – The ability of the individual to
quickly change direction of the body from one
place to another.
 BALANCE – Ability of an individual to
maintain equilibrium in relation to changes
in body position.
2 types of Balance
1. STATIC BALANCE – Stationary, In
place body movement, like standing
one foot.
2. DYNAMIC BALANCE – Body is in
motion.
 COORDINATION – It is the harmonious
working relationship between the skeletal muscles
& nerves in one aspect of movement.
 POWER – Ability to perform one explosive
muscular effort in a short period of time.
 SPEED – Ability to perform movement in the
shortest possible time. Speed is influenced by
reaction time.
 REACTION TIME – It is the time elapsed
when a “GO” signal has been made in relation to
the first motor response to the stimulus.
PHYSICAL FITNESS TEST
The Bureau of Physical Education & School Sports
(BPESS) recommended the Physical Fitness Tests (PFT). These
tests are given twice a year.
1. Standing Long Jump – Measures leg strength & power.
2. Partial Curl-up – Measures strength & endurance of abdominal
muscles.
3. Push-up – Measures the strength & endurance of the muscles of
the arms & shoulders.
4. Sit & Reach – Measures the flexibility of the lower back &
hamstring muscles.
5. Shuttle Run – Measures agility & Coordination.
 LESSON 3
 PHYSICAL EDUCATION AND HEALTH 1 POINTERS
TO REVIEW
NUTRITION – The sum total of the process involved in 
They often recommend expensive
taking nutrients & assimilating them into the body so that the supplements.
body functions properly & health is maintained. The intake of
food & water & the availability of oxygen are basic  No attempts are made to permanently
determinants for the proper functioning of the human body. change eating habits.
 They are generally critical and skeptical
about the scientific community.
 ADVANTAGE OF FAD DIET
 Better blood sugar control for people with
type 2 diabetes.
 Less likely to be hungry while on this diet.
 Will cause a substantial weight loss-water
weight.
 More current ones encourage 3 meals a day.
 Recommend cooking with oils high in
6 MAIN TYPES OF NUTRIENTS mono- and poly- unsaturated fats.
 Clearly explains which foods to avoid.
CARBOHYDRATES  Helps to lower the consumption of refined
FATS sugar.
 Recommends lean meats and the trimming
MINERALS of fat off of meats.
 DISADVANTAGE OF FAD DIET
PROTEINS
 The diet is supported by testimonials.
VITAMINS  The diet is too low in calories and lacking in
vitamins, minerals, and fiber.
WATER
 The diet does not follow recommendations
THE ROLE OF NUTRITION IN A HEALTHY from the American Heart Association or
LIFESTYLE American Cancer Society.
 The diet can cause constipation due to lack
Health is a condition of physical, mental, & social well-being &
of fiber.
implies the absence of disease. Healthy diet, regular exercise,
abstinence from smoking & moderate alcohol intake are the key  The diet is difficult to stay on because it
components of healthy lifestyle. eliminates food groups.
 Blames weight gain on sugar rather than on
FILIPINO HEALTH PROBLEMS
(According to the Department of Health)
calorie intake.
 Some components of the plan make no
1. Overweight nutritional sense.
2. Obesity  Eliminates some valuable minerals and
3. Heart Attack/Cardiovascular Disease
nutrients,
4. Hypertension
5. Diabetes
 Low in dairy- an important source of
6. Kidney cancer calcium and vitamin D.
7. Diarrhoea  LESSON 4
FAD DIET EXERCISE – Defined as a Physical Activity that is Planned,
 FAD Diet or Food Avoidance Diet is also Structured, & Repetitive & Purposeful for the improvement or
maintenance of one or more components of Physical Fitness.
known as Crash Diet (high Protein, high Fat,
low Carbs). THE ROLE OF EXERCISE
 A diet that promises quick results with little Exercise is important not only to the body but the sound
effort easily earns and loses popularity mental health. It makes a person happier, feel better, friendlier, &
shortly after consumers realize it as just a more productive.
false advertisement.
HOW SAFE IS IT TO EXERCISE?
 SOME CHARACTERISTIC OF FAD
For most people, proper exercise presents no danger to
DIET health. When you exercise, always be sensitive to any physical
 They promote quick weight loss. symptoms that could indicate health problems particularly:
 They limit food selections, 1. Abnormal Heart Action
2. Chest Pain
 They use testimonials from famous people 3. Dizziness
 They describe themselves as cure-alls
 TYPES OF EXERCISE
 PHYSICAL EDUCATION AND HEALTH 1 POINTERS
TO REVIEW


BENEFITS OF EXERCISE
 Weight contRol
 Improved Blood circulation
 Cope with Stress
 Promote Sound sleep
 Enhanced Psychological well-being
 Improves self-esteem
 Maintains motivation
 Reduces the risk of:
 Heart disease
 Diabetes
 High Blood Pressure

BODY MASS INDEX

BMI is an indicator of total body fat in many

individuals. Thus, it is considered as an indicator of
health risk.

BMI is used by healthcare professionals to screen for

overweight and obese individuals. The BMI is used
to assess a person’s health risks associated with
obesity and overweight.

FITT PRINCIPLES: Acronym that represents, Frequency,

Intensity, Time, and Type. It can be prescribed to people to
improve health. You can easily remember the basic principles of
exercise using the so-called FITT factors.
Frequency (how often): Exercise should be carried out 3-5 days a
week.
Intensity (how hard): Intensity can vary between light, moderate
and vigorous intensity activities.
Time (duration or how long): A total of 20-60 minutes of
continuous or intermittent aerobic activity a day should be
performed.
Type: Refers to the sort of activity to complete eg Aerobic
activities like walking, jogging, biking, swimming or dancing or
strengthening activities such as exercises using exercise bands,
weight machines or hand-held weights.