PHYSICAL EDUCATION REVIEWER

LESSON #1

 PHYSICAL FITNESS – refers to the ability of your body systems to work together efficiently to allow you to be
healthy and perform activities of daily living. Being efficient means doing activities with the least effort possible.

- Is the ability of our body to respond to the many demands of life with extra energy for leisure
and recreational activities.

- the ability of the individual to do his daily task efficiently and without undue fatigue and still has
extra reserve energy in case of an emergency. In general, it is state of good physical health.

 PHYSICAL EDUCATION – it is an integral part of the school curriculum to promote the total development of na
individual.

FIVE ASPECTS OF AN INDIVIDUAL – Physically, Emotionally, Socially, Mentally, Spiritually

 Physically – develops one’s body
 Emotionally – learn to accept failure
 Socially – learn to mingle with one another
 Mentally – develop techniques / strategies
 Spiritual – Develops appreciation and satisfaction

 PHYSICAL ACTIVITY - involves any bodily movements caused by muscular contractions that result in the
expenditure of energy.

 EXERCISE - is a planned program of physical activities usually designed to improve physical fitness with the
purpose of increasing physical level.

 FITNESS - is defined as a condition in which an individual has enough energy to avoid fatigue and enjoy life

 EQUILIBRIUM – the state of balance between opposing forces or actions.

 ECTOMORPH – a person with a lean, delicate, skinny body build.

- doesn’t gain weight easily, fast metabolism,
 ENDOMORPH – a person with a soft, round, short, and stocky build of body. And high portion of fat tissue
- gain fat easily, slow metabolism
 MESOMORPH – a person with a compact and muscular build of body
- gain muscle easily

 INTEGRAL – it is necessary to make a whole complete; essential of fundamental.

 HEALTH RELATED FITNESS (HRF)- a relative state of being. The development and maintenance of health-related
fitness is a function of physiological adaptation to increased overload.

1. Cardiorespiratory Endurance - It is the ability of the body’s circulatory and respiratory systems to
supply fuel during sustained physical activity. (Walking, Swimming, or Bicycling)

2.Muscular Strength - It is the ability of the muscle to exert force during an activity. (Lifting Weights or
Rapidly Taking the Stairs)
 3. Muscular Endurance - It is the ability of the muscle to continue to perform without fatigue. (Walking,
Jogging, Bicycling, or Dancing)

4.Flexibility - It is the range of motion around a Joint. (Swimming or a basic Stretching)

5.Body Composition - It refers to the relative amount of muscle, fat, bone, and other vital parts of the
body. (BMI-Body Mass Index)

 SKILL RELATED FIRNESS (SRF) – related to the quality of one’s movement skill.

1. Speed – the ability to make successive movements of the same kind in the shortest possible time.
(40 meters’ sprint)

2. Power – the ability of the muscles to release maximum force in the shortest possible time.
(Standing Long Jump)

3. Agility – the ability to change positions, movements, or direction with quickness and lightness.
(Hexagon Agility Test)

4. Balance – the ability to control and maintain positions or movement of the body. (Stork balance)
a. Static- maintain one’s equilibrium in a fixed position.
b. Dynamic-maintain one’s equilibrium while the body is in motion.

5. Coordination – the ability to maintain harmonious functioning of muscles in producing complex

movements. (Alternate Hand Wall Toss)

6. Reaction Time – the ability to react to the interval of time between the signal to respond and the
beginning of the response. (Stick Drop Test)

 BODY MASS INDEX (BMI) – is a measure of body fat based on height and weight that applies to adult men and
women.
BMI Formula:
BMI= _________weight in kilograms____________
(kg/m2) height in meters 2

 CONTEMPLATION – action od looking thoughtfully at something for a long time.

 INTENSITY – quality of being intense. The amount of physical power expressed as a percentage of maximum.

 CLASSIFICATION OF PHYSICAL ACTIVITES ACCORDING TO THEIR PURPOSE

1. OCCUPATIONAL – in work, can be vigorous or mild physical activity.

2. TRANSPORT RELATED – walk, jog, or to ride a bicycle upon arriving at school or work.

3. HOUSEHOLD – can be able to do physical activities by simply doing household chores.

4. RECREATIONAL – able to develop your physical, emotional, social, mental and spiritual aspect of an
individual.
 TRANS-THEORETICAL MODEL OF CHANGING UNHEALTHY HABITS TO HEALTHY HABITS
 1. Pre-contemplation Stage - there is no intention to change behavior in the foreseeable future. Many
individuals in this stage are unaware or underaware of their problems.

- On this stage the presence of doing unhealthy habits is doesn’t recognized by the individual, that is why we are
keep on doing unhealthy habits.

2. Contemplation Stage - people are aware that a problem exists and are seriously thinking about
overcoming it but have not yet made a commitment to take action.

- the individual already recognized the presence of unhealthy habits, creating an idea of changing or
adopting positive behavior.

3. Preparation Stage - stage that combines intention and behavioral criteria. Individuals in this stage
are intending to take action in the next month and have unsuccessfully taken action in the past year.

- individual is able prepare for its completely changing positive behavior, by setting time and date of the
actual change.

4. Maintenance Stage - people work to prevent relapse and consolidate the gains attained during
action. For addictive behaviors this stage extends from six months to an indeterminate period past
the initial action.

- the individual is able to sustain the positive changes for 6 months or more.

 PRINCIPLES OF EXERCISE AND TRAINING

1. PRINCIPLE OF OVERLOAD – states that the body must work harder than what is used to in order for
it to adopt. It implies that exercise is a controlled form of stress that will stimulate the body to
become stronger.

2. PRINCIPLE OF PROGRESSION – states that the body should experience a gradual increase in work
load. “HOW” “HOW SOON”

3. PRINCIPLE OF SPECIFICITY – states that the body will adopt specifically to the work load it
experienced. It implies that the improvements in fitness level will be limited to the activities that
one is performing.

4. PRINCIPLE OF IDIVIDUALITY – states that no two persons are the same and their rate of adaptations
to the same workload differs. This principle emphasizes the need to create an exercise program that
is individually-specific.

5. PRINCIPLE OF REVERSIBILITY – adaptation that takes place as a result of training are all reversible.
Requires rest for the body to recover, but too much rest may be counter-productive. It is another
way of stating the principle of DISUSE.

 GOAL-SETTING – effective performance requires a range of technical, physical and mental skills to cope with the
demands of competition. Requires careful planning and this can be achieved by setting short/immediate targets
and long-term targets.

 SHORT-TERM GOAL – is something that can be achieved in 6-8 weeks.

 LONG-TIME GOAL – is something that can be achieved in 6 months or more.

 REALISTIC GOAL – goals are attainable in the given period.
 SPECIFIC GOAL – write a goal for each fitness component instead of writing a general one. A specific goal helps
you focus on what has to be done.

 FITNESS CONTRACT – is a concrete commitment. It is a visual reminder of the goal you have identified and it
strengthens your resolve to keep your exercise program.

 SPECIC, MEASURABLE, ACHIEVABLE, REALISTIC, TIME-PHASED, EXCITING, RECORDED

 40M SPRINT – is a popular test to assess cardiovascular endurance.

 ONE MINUTE PUSH-UP – assess muscular fitness of the muscles in the upper torso.

 ONE MINUTE PLANKING – is a simple fitness test of core muscle strength, and can also be used as a fitness
exercise for improving core strength.

 ONE MINUTE CURL-UP – it is a test aims to assess the muscular fitness of the abdominal muscle.

 SIT AND REACH – it is a test to evaluates the flexibility of the hip and the hamstring area.

 FREQUENCY – how often are you going to have exercise in a week

 INTENSITY – how hard a work out is

 TIME – length of your work out in a day.

 TYPE OF TRAINING/ EXERCISE – refers to the different type of exercises options.

.

 SMOKING - It is an act of inhaling and exhaling fumes of burning plant materials includes marijuana and
tobacco, most commonly associated through cigarette and pipe.

 The tobacco plant, which have been rolled into a small square of paper to create a small, round
cylinder called a “cigarette”.
 Cigarette smoke is a primary risk factor for cardiovascular diseases.

 NATIONAL YOUTH COMMISSION - 50.8% or half of hall Filipino aged 13-15 had already tried using tobacco
product in 2015. Because of cheap price of tobacco products.

 Escalated to as much as 38.2 % or 2.2 million or 2-5 young Filipino.

 WORLD HEALTH ORGANIZATION (W.H.O.) - Tobacco pandemic is one of the biggest public health threats
the world has ever faced.

 Last 2018 there is 7 million deaths due to direct smoking and 260,000 child deaths due to second
hand smoke.

 This year 2020 there is 8 million cases and 7 million of them is due to direct smoking and 1.2 million
due to second hand smoke.
  COMPOSITION - In a single cigarette stick there is already 600 toxic chemicals, but when it starts lighten up, it
starts produced 7,000 more toxic chemicals, according to scientist, they found out that 69 of this 7,000
chemicals are carcinogenic chemicals or cancer causing chemicals.

1. NICOTINE - It is the main ingredients in any tobacco products. It has characteristics are;
 Toxic
 Highly Addictive
 Stimulant - gives extra energy in an individual and prevents you to have a complete sleep
like coffee.

2. TAR - A harmful burned product of cigarette smoking. This toxic substance forms a tacky yellowish
or brown substance.

- A burned chemical residue from cigarette.

-
3. CARBON MONOXIDE - A poisonous chemical from burning material that makes the heart to pump
abnormally that forcing it to do more work which supplies sufficient oxygen in the body.

 CARCINOGENIC SUBSTANCES/COMPOSITION - 4 example of 69 carcinogenic substances from 7,000

chemicals or the cancer causing chemicals.

1. BENZENE – It decreases red blood cells and damages bone marrow that cause Leukemia.

2. ALDEHYDES OR ACETALDEHYDES - Presented in tobacco/cigarette and in vape causes cardiovascular

diseases and heart disease. This chemical is responsible for 33% deaths of cardiovascular diseases
and 20% of heart diseases.

3. ETHYLENE OXIDE - flammable colorless gas which causes leukemia, Stomach and Breast cancer.

4. AROMATIC AMINES - chemical usually used in pesticides and plastics which elevated the urinary
bladder.

 MAIN STREAM SMOKE - The Smoke that exhaled by the First hand smoker, it passes through cigarette filter,
wherein it consists of carcinogenic chemicals.

 SIDE STREAM SMOKE - A smoke which directly comes from the end of cigarette, which has more concentrated
chemical components than Mainstream smoke, because it is not passing through the cigarette filter. It was
directly come from the burning chemical.

 more dangerous than the first hand smoker.

 BENEFITS OF QUITTING SMOKING

1. YOU CAN PROLONG YOUR LIFE - A single cigarette stick is said to cut at least 11 minutes off your life span.
Your body starts to heal the damage done by cigarette smoking as early as 20 minutes after your last stick.

2. YOU CAN AVOID GETTING CHRONIC DISEASES - Cigarette smoking can lead to numerous pulmonary
disorders, aneurysm, and endless kinds of cancers. Smokers are also two to three times more likely to
develop coronary heart disease compared to non-smokers.
3. YOU CAN AVOID PREMATURE AGING - Smoking is said to cause wrinkles since it narrows your blood vessels
and damages the important components of your skin.

4. YOU CAN IMPROVE YOUR SENSES - The chemicals found in cigarettes may affect the way you taste and
smell things. It may also affect your vision over time.

5. YOU’LL GET MORE QUALITY SLEEP - Smokers have increased chances of developing sleep apnea and are
deprived of long hours of deep sleep.

6. YOU CAN HELP THOSE AROUND YOU - Secondhand smoke can also make nonsmokers sick—not to mention
that smoking may also negatively affect your children’s perception of you.

7. YOU CAN SAVE A LOT OF MONEY - An average pack of 20 cigarettes in the Philippines costs around P80. If
you smoke at least 10 sticks a day, you are spending as much as P1,200 pesos per month. That’s almost
P14,600 in savings annually if you quit today!

8. YOU CAN CONTRIBUTE TO THE ENVIRONMENT - Cigarette butts are one of the most common discarded
wastes in the world, not to mention secondhand smoke can put those around you at risk of getting sick.

9. YOU CAN BE MORE PRODUCTIVE - Smoking cigarettes may affect productivity