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
● STATIC BALANCE – Stationary, In
place body movement, like standing
one foot.
● DYNAMIC BALANCE – Body is in
motion.
▪ COORDINATION – It is the harmonious
working relationship between the skeletal
muscles & nerves in one aspect of movement.
 PHYSICAL EDUCATION AND HEALTH 1 POINTERS
TO REVIEW
▪ POWER – Ability to perform one explosive FILIPINO HEALTH PROBLEMS
(According to the Department of Health)
muscular effort in a short period of time.
▪ SPEED – Ability to perform movement in the 1. Overweight
2. Obesity
shortest possible time. Speed is influenced by
reaction time. 3. Heart Attack/Cardiovascular Disease
4. Hypertension
▪ REACTION TIME – It is the time elapsed 5. Diabetes
when a “GO” signal has been made in relation to 6. Kidney cancer
the first motor response to the stimulus. 7. Diarrhoea
PHYSICAL FITNESS TEST FAD DIET
The Bureau of Physical Education & School Sports
(BPESS) recommended the Physical Fitness Tests (PFT). These ● FAD Diet or Food Avoidance Diet is also
tests are given twice a year.
1. Standing Long Jump – Measures leg strength & power. known as Crash Diet (high Protein, high
2. Partial Curl-up – Measures strength & endurance of abdominal Fat, low Carbs).
muscles.
3. Push-lolup – Measures the strength & endurance of the muscles ● A diet that promises quick results with
of the arms & shoulders. little effort easily earns and loses
4. Sit & Reach – Measures the flexibility of the lower back &
hamstring muscles.
popularity shortly after consumers realize it
5. Shuttle Run – Measures agility & Coordination. as just a false advertisement.
● SOME CHARACTERISTIC OF FAD
DIET
● LESSON 3
● They promote quick weight loss.
NUTRITION – The sum total of the process involved in
taking nutrients & assimilating them into the body so that the
● They limit food selections,
body functions properly & health is maintained. The intake of
food & water & the availability of oxygen are basic ● They use testimonials from famous people
determinants for the proper functioning of the human body.
● They describe themselves as cure-alls

● They often recommend expensive

supplements.
● No attempts are made to permanently
change eating habits.
● They are generally critical and skeptical
about the scientific community.
● ADVANTAGE OF FAD DIET
6 MAIN TYPES OF NUTRIENTS
● Better blood sugar control for people with
CARBOHYDRATES
type 2 diabetes.
FATS
● Less likely to be hungry while on this diet.
MINERALS
● Will cause a substantial weight loss-water
PROTEINS weight.
VITAMINS ● More current ones encourage 3 meals a day.
WATER ● Recommend cooking with oils high in
THE ROLE OF NUTRITION IN A HEALTHY mono- and poly- unsaturated fats.
LIFESTYLE ● Clearly explains which foods to avoid.
Health is a condition of physical, mental, & social well-being &
implies the absence of disease. Healthy diet, regular exercise, ● Helps to lower the consumption of refined
abstinence from smoking & moderate alcohol intake are the key sugar.
components of healthy lifestyle.
● Recommends lean meats and the trimming
of fat off of meats.
 PHYSICAL EDUCATION AND HEALTH 1 POINTERS
TO REVIEW
● DISADVANTAGE OF FAD DIET ✔ Improved Blood circulation

● The diet is supported by testimonials. ✔ Cope with Stress

● The diet is too low in calories and lacking ✔ Promote Sound sleep
in vitamins, minerals, and fiber.
✔ Enhanced Psychological well-being
● The diet does not follow recommendations
✔ Improves self-esteem
from the American Heart Association or
American Cancer Society. ✔ Maintains motivation
● The diet can cause constipation due to
✔ Reduces the risk of:
lack of fiber.
● The diet is difficult to stay on because it ▪ Heart disease

eliminates food groups. ▪ Diabetes

● Blames weight gain on sugar rather than on
calorie intake.
● Some components of the plan make no
nutritional sense.
● Eliminates some valuable minerals and
nutrients,
● Low in dairy- an important source of
calcium and vitamin D.
● LESSON 4
EXERCISE – Defined as a Physical Activity that is
Planned, Structured, & Repetitive & Purposeful for the
improvement or maintenance of one or more components of
Physical Fitness.
THE ROLE OF EXERCISE
Exercise is important not only to the body but the sound
mental health. It makes a person happier, feel better, friendlier, &
more productive.
HOW SAFE IS IT TO EXERCISE?
For most people, proper exercise presents no danger to
health. When you exercise, always be sensitive to any physical
symptoms that could indicate health problems particularly:
1. Abnormal Heart Action
2. Chest Pain
3. Dizziness
▪ 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.

● TYPES OF EXERCISE

BENEFITS OF EXERCISE
✔ Weight contRol