Physical Education 1: Physical Fitness and Body Conditioning

HISTORY OF PHYSICAL EDUCATION

In 386 B.C., Physical Education began in Ancient Greece. Plato is the one who invented physical
education, hosting classes at his school titled Academia. He understood the importance of teaching
children about physical fitness, and students began learning it at age seven. Plato was a skilled
wrestler, and he believed that education and physical activity combined helped one attain
perfection. Physical training help prepare students for careers as warriors or athletes. Common
sports included wrestling, boxing, and chariot races. Physical education classes helped progress
Greek society, and eventually, word of them spread throughout the world.
In the 1800’s, physical education programs were introduced into schools in Germany, Sweden, the
United Kingdom, and the United states. German and Swedish programs emphasized gymnastics
and exercise routines. The British programs laid stress on team sports. US programs barrowed
from all these European sources. The most important development in the 1900’s was the large-
scale provision of physical education courses for girls and for people with disabilities.
The values of physical education activities are found in the resulting development and adjustment
of an individual. Engaging in any activity stimulates in some degree the four types of development
although different emphasize different amounts. Regular exercise and physical activity are
extremely important and beneficial for long-term health and well-being.

Health Benefits of Exercise and Physical Activity:

1. Reduce the risk of premature death.
2. Reduce the risk of developing and/or dying from heart disease
3. Reduce high blood pressure or the risk of developing high blood pressure
4. Reduce high cholesterol or the risk of developing high cholesterol.
5. Reduce the risk of developing colon cancer and breast cancer.
6. Reduce the risk of developing diabetes
7. Reduce or maintain healthy muscles, bones, and joints.
8. Reduce depression and anxiety
9. Improve psychological well-being.
10. Enhanced work, recreation, and sports performance.
WHAT IS PHYSICAL EDUCATION?
Physical Education is an important segment of general education which aims to contribute
to the total development of the learner through active participation which aims to contribute to the
total development of the learner through participation in selected vigorous activities. It provides
opportunities to acquire lifelong skills that are essential to his physical, mental, social, and
emotional development (Ayco, 2000).
It can also be viewed as a program of activities in a school curriculum that involves sports,
games, dance, gymnastics, and recreational activities. Great emphasis is placed on motor skills,
fitness, health, recreation and safety. It is the vital and integral part of general education designed
to promote the optimum development of the individual physically, socially, and mental through
body movement in the performance of properly selected physical fitness activities.

OBJECTIVES OF PHYSICAL EDUCATION

The following objectives of Physical Education are viewed and stated in terms of their
contribution to the outcomes of education and which justify the existence of physical education in
the curriculum.
1. Physical Development
Through carefully selected education activities, an individual who participates actively will
develop and maintain good health and a high level of physical fitness. The acquisition of physical
skills can motivate an individual to participate further in physical activities: hence, healthy growth
and development of each learner will be enhanced.

2.Social Development
Participation in Physical Education activities provides opportunities for acquisition and
practice of desirable social traits necessary for adjust,ent to happy living and to social life in
general. Some worthwhile trairs are:
 Friendliness
 Cooperation
 Respect for the rights of others
 Good sportsmanship
 Good leadership and followership
 Honesty in group competition
3.Emotional Development
The informal nature of physical education offers opportunities for the development of
expression and emotional traits needed for emotional mastery like:
 Self-confidence
 Self-control
 Self-reliance
 Courage
 Determination
 Personal discipline
4.Mental Development
Through active participation in Physical Education activities the individual develops his
mental capacities as he learns the mechanical principles of underlying movement, as the learner
acquires knowledge and understanding of rules and strategies of games and sports as well as dance
instructions, as he discovers wats of improving his movements in gymnastics and dance, and
ability to analyze and give judgements.

WHAT IS PHYSICAL FITNESS?

Physical fitness is a combination of medical fitness (body soundness) and dynamic fitness
(capacity for action). A physically fit is free from disease and can move and perform efficiently.
Neither good health nor physical proficiency alone constitutes physical fitness, which combines
both qualities. Another factor is emotional factor. This is readily apparent in athletic contests,
where good performance requires self-discipline, effective teamwork, and ability to remain calm
under stress.

COMPONENTS OF PHYSICAL FITNESS TEST

Health-Related Components

Cardiovascular endurance is the ability of the heart and lungs to work together to provide the
needed oxygen and fuel to the body during sustained workloads. Examples are jogging,
swimming, running, dancing, cycling

Most battery test often used: 3-minute step test and VO2 max cardio testing

Muscular strength is the amount of force a muscle can produce. Examples would be the bench
press, leg press or bicep curl.

Most battery test often used: one minute push-up test/knee push-up and curl ups
Muscular endurance is the ability of the muscles to perform continuous without fatiguing.
Examples would be cycling, step machines and elliptical machines.

Most battery test often used: sit up test, squats and push up

Flexibility is the ability of each joint to move through the available range of motion for a
specific joint. Examples would be stretching individual muscles or the ability to perform certain
functional movements such as the lunge.

Most battery test often used: sit and reach test and zipper test

Body composition is the amount of fat mass compared to lean muscle mass, bone and organs.
This can be measured using underwater weighing, Skinfold readings, and bioelectrical
impedance. Underwater weighing is considered the “gold standard” for body fat measurement,
however because of the size and expense of the equipment needed very few places are set up to
do this kind of measurement.

Most battery test often used: BMI

Skill-Related Components
Agility is the ability of an individual to change direction or position in space with quickness and
lightness of movement while maintaining dynamic balance. Cone drills, ladder drills, or any
exercise that requires you to shuffle your feet and shift your weight can help improve agility.

Most battery test often used: 20 meter shuttle run and hexagon

Speed is the ability to make successive movements of the same kind in the shortest period of
time. When at the gym, you can improve your speed by doing deadlifts, box jumps, and tire flips,
all of which train the body to use maximum power quickly.

Most battery test often used:50-meter run or 40-meter dash

Power refers to the ability of the muscles to release maximum force in the shortest period of
time. You can train for explosive power by doing hip-hinged kettlebell swings, which build
power in the hip. Squat jumps are also an effective way to build lower-body strength and train
your legs to store and distribute power through your body.

Most battery test often used: Standing long jump and vertical jump test
Balance is the ability to control organic equipment neuro-muscularly; a state of equilibrium.
Some ways to improve your balance are doing yoga and tai chi, strengthening the body’s ability
to be still, and transitioning slowly and repeatedly.

Most battery test often used: standing stork test and Y-balance test

Coordination is the ability to integrate the body parts to produce smooth motion. These include
juggling, which helps with hand-eye coordination and movement under pressure, dribbling tennis
balls, and skipping rope, which improves full-body coordination.

Most battery test often used: wand juggling and juggling

Reaction time is the amount of time it takes your body to respond to an external stimulus.
Running outside is an effective way to improve your reaction time because you’ll also have to
dodge obstacles or tread uneven ground.

Most battery test often used: ruler drop test

WARM-UP/CONDITIONING EXERCISES
The warm-up should include stretching and exercise of moderate intensity that cause sweating
and increase in muscle temperature. Another important practice to follow in an exercise program
is to gradually start the exercise session and gradually taper off at the end. The warm-up or
conditioning exercise allows various body system to adjust increased metabolic demands.

In conditioning exercises:

 Warm-up should appropriate for the performer and the sports activity involved.
 Warm-up should include some stretching exercises as well as movements related to or
similar to the activity that is about to be performed.
 Warm-up should be intense enough to raise body temperature and cause sweating.
 Warm-up should begin to be reduced 10 minutes to 15 minutes prior to performance and
should terminate approximately 5 minutes before performance.

BASIC WORKOUT OUTLINE

Warm-Up and Stretch (Suggested warm-and stretch exercise)
 Jog in place
 Neck stretch
 Arm and shoukder stretch
 Triceps and shoulder stretch
 Side stretch
 Calf stretch
 Chest stretch
 Shoulder stretch
 Quadriceps stretch
 Forearm stretch
 inner thigh stretch
 cat (back) stretch
 spinal twist
 hamstring stretch