INTRODUCTION TO EDUCATION

"MAN DOES NOT DIE, HE KILLS HIMSELF"

SENECA'S ADAGE

Despite the proven benefits of exercise, more than 50% of American adults do not get
enough physical activity to provide health benefits. 25% of adults are not active at all in
their leisure time. Activity decreases with age and less common among women than
men and among those with lower income and less education.

Given the health benefits of regular exercise, we might have ask to ask why 28% of the
Filipinos are overweight, which one of the causes is not participating in regular exercise.
Furthermore, 60% are not physically active at recommended levels. These are barriers
that keep Filipinos from being or becoming, regular physically active.

Food and Nutrition Research Instute

Department of Science and Technology

"We have the same kind of body as that created for ancient people-one designed for
physical activity"

Present situations that lead us to sedentary lifestyle:

● We live in an age of disposal products and containers.

● The ordinary task of daily living no longer provide individuals with enough
vigorous exercise to develop and maintain good muscle tone, recommended
body weight or cardiovascular fitness.
● We never been taught how to be responsible for own physical fitness.
● Our world no longer demands fitness.
● Our lives are far more likely to be imperited by our own conduct.
● Modern machines and technologies hold people in captive idleness.
● Diseases of Choices.
● Many people ate older than them would indicate.

Exercise
- It is often used as the general term. Whereas, it has a specific meaning. Specific
exercise must be utilized for special purposes such as improving physical fitness
and reduces the risk of developing different heart diseases.
Flexibility/Stretching Exercises
- Improve the range of motion of muscles and joints.

Aerobics/Cardiovascular Exercises
- Cardiovascular exercises such as cycling, walking, running, hiking and playing
tennis, focus on cardio vascular endurance.

Anaerobic/Strengthening Exercises
- Such as weight training, functional training, or sprinting increase short muscle
strength.
- Sometimes terms dynamic and static are used in exercise. Dynamic exercise
such as steady running tend to lower the diastolic blood pressure during
exercise.

Facts and figures in PF Problem:

1. More than 50% of the deaths results from cardiovascular disease. Many of which
are associated with obesity and inactivity.
2. Obesity is a major health hazard.
3. The common backache, far less dramatic than a heart attack is usually a result of
physical degeneration.
4. Chronic tiredness is one of the frequently heard complaints of modern life.

Basic health practices that were found to contribute to longevity:

1. Lose weight, reduce stress, and boost your mood and help sleep better.
2. Reduce your risk of heart disease and certain types of cancer.
3. Increase bone density and strengthen the heart and lungs.
4. Physical activity is important as diet in maintaining proper weight.
5. Most medical authorities support the belief that exercise helps a person look,
feel, and work well.
6. Increased physical fitness is worth money to you.
7. People who habitually exercise usually state that one of the reason they exercise
is that they feel better as a result of engaging in vigorous physical activity.
8. Perhaps the greatest benefit of maintaining physical fitness is the degree of
independence it affords.

Physical Education
- Is an integral part of education program designed to promote the optimum
development of the individual physically, socially, emotionally and mentally
 through total body movement on the performance of properly selected physical
activities.

Physical Fitness - Major Goal

- Is the ability to perform to live a healthy, satisfying, and useful life.

Objective of Physical Fitness:

Physical Development
- An individual who participate actively will develop and maintain good health and
a high level of physical fitness.

Social Development
- Participation in physical education activities offers opportunities for self-
expression and emotional mastery.

● Friendliness
● Cooperation
● Respect for the right of the others
● Good Sportmanship
● Good Leadership and Followership
● Honesty in group competition

Emotional Development
- The informal nature of physical activities offers opportunities for self-expression
and emotional mastery.

● Self Control
● Self Confidence
● Self Reliance
● Courage
● Determination

Mental Development
- Through participation in physical education activities the individual develops his
mental capabilities as he learns the mechanical principles underlying movement
as he acquires knowledge and understanding of rules and strategies of games
and sports. And as he discover ways of improving his movement in gymnastic
and dance.

Concept of Physical Fitness

 - It is the ability to perform one's daily task efficiently without undue fatigue but with
"reserve" in case of emergency.

Components of Physical Fitness

Organic Vigor
- This refers to the soudness of the heart and lungs which contributes to the ability
to resist disease.

Endurance
- It is the ability to sustain long continued constraction where a number of muscle
groups are used: the capacity to bear or last long in a certain task without undue
fatigue.

Strength
- It is the capacity to sustain the application of force without yielding or breaking:
the ability of the muscle to exert effort against a resistance.

Power
- It refers to the ability of the muscle to release maximum force in the shortest
period of time.

Flexibility
- It is the quality of plasticity which gives the ability to do wide range of movement.

Agility
- It is the ability of the individual to change direction or position in space with
quickness and lightness of movement.

Balance
- It is the ability to control organic equipment neuro-muscularly: a state of
equilibrium.

Speed
- It is the ability to make successive movement of the same kind in the shortest
period of time.

Nutrition

Carbohydrates
 - A key to success, carbohydrates diet is important especially during training and
busy competition schedules.
- Estimated Carbohydrates Requierements as Grams per Kilogram Weight
- GENERAL EXERCISES up to 60 mins daily exercises 5-6 kg. body weight
- MODERATE EXERCISE - 1-2 hrs moderate to high intensity training - 6-8 g/kg of
the body
- ENDURANCE EXERCISE - Greater than 120 mins of high intensity training 9-10
g/kg body weight
- EXTREME EXERCISE - Greater than one four hours of intense exercise 11 to 13
g/kg body weight.

Three (3) Categories of Carbohydrates

Nutritious Carbohydrates
- The first and most important of carbohydrates. Includes breakfast cereals, rice,
pasta, fruit. Starchy vegetables such as potato and sweet corn, legumes and low
fat milk and yogurt.

Refined Carbohydrates
- Examples are sugar, sweet spread jam and honey, soft drinks and low fat milk
ice cream.

High Fat Carbohydrates

- These are rich fat which includes full fat milk, chocolates, crisps and chips cakes
and reach dessert.

Protein
- It is an essential for normal growth and development, plays a vital role in the
repair and recovery of damage tissues (such as muscles) and acts as fuel source
during exercise, especially when carbohydrates stores are reduced.

Fluid

Hints for Increasing Fluid Intake:

1. Do not rely on thirst as indicator of fiuld needs.

2. Have drinks readily accessible.
3. Avoid drinking excessive amount of containing drinks.
4. Develop good drinking practices in training.
5. Water is suitable for exercise lasting 60 to 90 minutes.
6. Schedule a regular drink breaks into training sessions.
Balancing Act
- Weight loss and weight gain are matter of balancing food intake with daily energy
demands. When the body is in energy balance-that is energy consumed is equal
to energy expenditure.