E A T

H E A L T H
L I B I Y
F L E X I B I L I T Y
E O I C
A E R O B I C
H Y I A
C I I Y
P H Y S I C A L
A C T I V I T Y
 Physical
Education
Requirements:

1. Attendance
2. PE Uniform
3. Grading System
 Physical Education
Physical Education is an integral part of the
education program purposely to promote the
optimum development of the individual
physically, socially, emotionally, and mentally
through total movement in the performance of
properly selected physical activities (Andin,
2022)
 Objectives of Physical Education

1. Knowledge
2. Physical Fitness
3. Social
4. Motor skills
5. Aesthetic
6. Nationalism
7. Conservation of natural environment
Physical Fitness
-> Is the ability to perform one’s daily task
efficiently without undue fatigue but with extra
“reserve” in case of emergency.
->The state or condition of being physically
sound and healthy, especially as the result
exercise and proper nutrition.
->The state of general mental and physical
well-being.
 Concepts of Physical Fitness
1. Organic Vigor- refers to the soundness of the heart and
the lungs, which contributes to the ability to resist
diseases
2. Endurance- is the ability to sustain long-continued
contractions where number of muscle groups are used;
the capacity to bear or last long in certain task without
undue fatigue.
3. Strength- is the capacity to sustain the application of
force without yielding or breaking; the ability of the
muscle to exert effort against the resistance.
4. Power- refers to the ability of the muscle to release
maximum force in a shortest period of time.
5. Flexibility- it is a quality of plasticity, which gives the
ability to do wide range movement.
6. Agility- is the ability of an individual to change direction
or position in space with the quickness and lightness of
movement.
7. Balance- is the ability to control organic equipment
neuromuscular; a state of equilibrium.
8. Speed- is the ability to make successive movements of
the same kind in the shortest period of time.
Components of Physical Fitness

A. Health Relate Fitness

B. Performance Related Fitness
 Health-Related Fitness

-> is a function of body’s adaptation to

exercise. It could be developed and
maintain through the regular and proper
exercise program.
A. Muscular strength- refers to the ability of the muscle to
exert maximum effort in brief education.
B. Muscular Endurance- refers to the ability of the muscle to
endure a sub maximal effort for a prolonged period.
C. Cardiovascular Endurance- refers to the ability of, blood
vessels and the lungs to adapt to physical exertion for
prolonged duration.
D. Flexibility- Is the ability of the muscles and joints to go
through a full range motion.
 Performance Related Fitness
1. Balance- is the ability to maintain equilibrium in
relation to changes in body position.
2. Coordination- is the harmonious working
relationship between the skeletal muscle and nerves in
one aspect of movement.
3. Agility- is the ability of an individual to quickly shift
or change direction of the body from one point to
another
4. Speed- is the to perform a task or move from one
point to another in the shortest possible time.
5. Power- is the ability to perform one maximum
effort in a short period of time.
Exercise Prescriptions
 Here are some Physical activity
precautions and safety tips:
• Wear comfortable clothing
• Always warm up before doing exercise and cool down
afterwards;
• Take appropriate breaks during the activity;
• Do not exercise with an empty stomach.
• Replenish extra fluids before, during and after physical
activity
• Listen to the body. Do not exercise when unwell
 The F.I.T.T Formula
There are four (4 ) factors that are important in determining how
much physical activity is enough.
1. Frequency- It refers to ‘how often’ one does the physical
activity. Physical activity can only be beneficial if done
several days a week.
2. Intensity- It refers to ‘how hard’ one performs the physical
activity.
3. Time- It refers to ‘how long’ one does the physical activity.
4. Type- It refers to the type of activity one does to build a
specific part of fitness or to gain a specific benefit.
 Phases of the Fitness Exercises
Program
1. Warm up Exercises
-> It is to elevate the body's temperature to prepare
the muscles to any succeeding strenuous activity
-> By warming up, the muscles are provided with
enough blood and oxygen supply so that they will
contract more efficiently.
Benefits of warming up before a workout

A. Increased flexibility
B. Lower risk of Injury
C. Increased blood flow and oxygen
D. Improved performance
E. Better range of motion
F. Less muscle tension and pain
2. Exercise Proper/Workout

-> In this phase , individual will choose a

particular program that allows them to meet
or achieve the training objective.
Calisthenic Exercise Muscle Being Developed
A. Abdominal Curl Rectus abdomenus
B. Push up Triceps and Pectorals
C. Heel Raise Gastrocnemius, soleous
D. Abdominal Twist Internal and external oblique
muscles

E. Chin up Biceps, Latissimus dorsi, teres major

F. Chest up Maximus Latissimus dorsi, gluteal hamstrings

G. Half Squats Quadrecips

 3. Cool Down Exercises

-> These serve to gradually taper off the body

from the stress of exercises. It is important as
warming up because it keeps the blood
circulating around the body.
 Principles of Training

1. Specificity- The principle states the benefits

associated with the training stimulus can only be
achieved when it duplicates the movements and
energy systems involved in the exercise.
2. Overload- This refers to the observation that a
body system must be exercised at a level beyond
which it is presently accustomed.
3. Progression- This principle states that the amount and
intensity of your exercises should be increased gradually.
This refers that, when the body adapts for a certain time to
increase the FITT gradually in order to see some
development or improvement.
4. Reversibility- The principle simply states that if an
individual stop to exercise, the body returns to its initial
level of fitness. This refers to the idea that if you don’t use
it you will lose it.
5. Tedium- This principle applies the importance of training
variation in exercise or training plan. To avoid boredom on the
athlete, the coach should properly design a training program
that offers variety of exercises; however, it should provide the
same benefits.
6. Individualization- No two individuals are exactly alike. All
individuals have different performances, fitness attributes,
lifestyles, nutritional preferences, and respond to exercise and
its physical and social environments in their own unique way.
Being Fit
Designing Personal Fitness Program
-> Starting your fitness program is good for challenging and
exciting life ahead. Everyone desires to be fit, free from
diseases, and can move freely.
-> Fitness program will take effect if the activities that
constitute it are tailored fit to needs of an individuals
 How to start a fitness Program?

-> In starting a fitness program, it is viable by setting

the program’s goals and objectives. These aims and
objectives will set a clear direction on the kind
program are to formulate based on fitness evaluation
of the performer and what to obtain from the
Program.
1. Setting Goals

-> The primary goal of every fitness program is wellness

that will last a lifetime, a program that brings effective result
that can be recommended to others. Whatever goals a
person may set for the program must be important to keep
him motivated.
-> Goals and objectives should be attainable, adjustable,
and allow for individual need.
2. Assessing Fitness Needs
-> After setting the program goals, next essential to find out is
the current level of fitness. The current level of fitness is
determined through the assessment result of the health-related
components tests conducted through the following tests: push-
ups, sit-ups, sit and reach and walk/run the test. These tests
measure health related components. The result of the test will
be the basis on what kind of fitness program to begin with
3. Choosing the Right Activities for the Program

-> According to Fahey (2009), “ An ideal fitness

program combines physically active lifestyle with a
systematic exercise program to develop and
maintain physical fitness”.
4. Getting Medical Clearance

-> It is advisable to secure medical clearance from the

physician before starting or making adjustments to
any physical activity program. Although Exercise is
considered a safe activity, some medical conditions
can be aggravated of physical exertion. The possibility
of that condition to happen should be ruled out by
medical examination before the program begins.
5. Planning The Program

-> After Formulating for the goals of the program,

assessing personal fitness level, and choosing the
right activity for the program, it is now good time to
begin. At the start of the program, it is but proper to
start gradually, build slowly, and maintain consistency.
Levy (1992) Important points to consider
when starting a program:

▪ Decide How often the activity is conducted.

▪ What Exercise to do.
▪ How much time to spend in each exercise.
▪ Where and when to Exercise.
Practical Activity 1.1
Instructions:
In a ¼ sheet of paper (Handwritten) calculate your own Body
Mass Index according to the given formula.