UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS

COLLEGE OF ARTS AND SCIENCES

GENERAL EDUCATION COURSES DEPARTMENT
PHYSICAL EDUCATION

Article XIV, Section 19 of the 1987 Philippine Constitution

The State shall promote physical education and encourage sports programs, league competitions, and
amateur sports, including training for international competitions, to foster self-discipline, teamwork, and
excellence for the development of a healthy and alert citizenry.

All educational institutions shall undertake regular sports activities throughout the country in
cooperation with athletic clubs and other sectors.

LESSON 1 PHYSICAL EDUCATION

What is Physical Education?

Physical Education is "education through the physical". It aims to develop students’ physical
competence and knowledge of movement and safety, and their ability to use these to perform in
a wide range of activities associated with the development of an active and healthy lifestyle
(Bureau of Education, 2020).

Objectives of Physical Education:

1. To equip students with the knowledge, skills, capacities, and values along with enthusiasm to
maintain a healthy lifestyle into adulthood

2. As a way to promote weight loss in students

3. To develop motor skills

4. To instill knowledge and understanding of rules, concepts, and strategies, and

5. To teach students to work as part of a team, or as individuals, in a wide variety of competitive

activities.

Objective Of Physical Education in Holistic Health:

PHYSICAL DEVELOPMENT

To be able to maintain lifelong health and a high level of physical fitness, one should actively
participate in physical activities.
Thus, by engaging in physical activities, one can enhance growth and development. An individual
who participates in sports and recreational activities will be able to lead a healthy lifestyle and will
avoid the risk of various health problems.
 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
COLLEGE OF ARTS AND SCIENCES
GENERAL EDUCATION COURSES DEPARTMENT
PHYSICAL EDUCATION

SOCIAL DEVELOPMENT

Participation in physical education activities provides you opportunities for the development of
desirable social traits you needed for adjustments to the social life of individuals in general.

Some important traits, which may be developed by anyone who involves himself/herself in physical
activities, are: 1. Friendliness

2. Cooperation

3. Respect for the rights of others

4. Good sportsmanship

5. Honesty in group competition

6. Good Leadership and followership

EMOTIONAL DEVELOPMENT

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

Examples of worthwhile emotional traits that may be developed are:

1. Self-confidence

2. Self-control

3. Self-reliance

4. Courage

5. Determination

MENTAL DEVELOPMENT

Through participation in physical education activities, the individual develops his mental capacities
as he learns the mechanical principles underlying movements, he acquires knowledge and
 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
COLLEGE OF ARTS AND SCIENCES
GENERAL EDUCATION COURSES DEPARTMENT
PHYSICAL EDUCATION

understanding of rules and strategies of games and sports, and the ability to analyze and give
judgments.

SPIRITUAL DEVELOPMENT

He believes in God and practices his faith for the upliftment of himself, his family, and his neighbors.

LESSON 2 PRINCIPLES OF PHYSICAL FITNESS

Physical Activity is defined as any bodily movement produced by skeletal muscles that require
energy expenditure- including activities undertaken while working, playing, carrying out household
chores, traveling, and engaging in recreational pursuits (WHO, 2018).

Exercise is a physical activity that is planned, structured, and repetitive for conditioning the body.
The exercise consists of cardiovascular conditioning, strength and resistance training, and
flexibility.

Fitness is the ultimate goal of physical education. The ability to live a healthy, useful and satisfying
life.

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 (Human Kinetics, 2020). Being efficient means
doing daily activities with the least effort possible. A fit person can perform schoolwork, meet
home responsibilities, and still have enough energy to enjoy sport and other leisure activities
(Human Kinetics, 2020).

Health is a state of complete physical, mental, spiritual, emotional, & social well-being and not merely
the absence of disease or infirmity.
 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
COLLEGE OF ARTS AND SCIENCES
GENERAL EDUCATION COURSES DEPARTMENT
PHYSICAL EDUCATION

PHYSICAL ACTIVITY PYRAMID

 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
COLLEGE OF ARTS AND SCIENCES
GENERAL EDUCATION COURSES DEPARTMENT
PHYSICAL EDUCATION

AEROBIC AND ANAEROBIC EXERCISE

• AEROBIC EXERCISE
- is a type of activity that results in your heart pumping and your lungs picking up speed.
- known as cardio vascular exercise, this often comes in form of swimming, running, or
power fitness classes.
- it also has a direct impact on body’s air circulation system.
• ANAEROBIC EXERCISE
- Often involve workouts that primarily put your muscles to work, instead of your body’s
air circulation system.
- Your muscles don’t rely on oxygen as their primary source of energy.
- Know as resistance training, includes short exertion fitness routines such as weight
lifting, throwing and sprinting.

POSTURE PROBLEMS

• HEALTHY POSTURE
- Good posture keeps your body and your spine in alignment.
- Note! Sitting with your legs crossed can result in misalignment of your hips and spine.
• KYPHOSIS
- Having round shoulders with increased curves at the mid back and cervical spine(neck).
- This gives them a hunched appearance(hunchback) and compresses their chest.
• LORDOSIS
- Exaggerated lower back curve, an increased neck curve, and often an increased pelvic
tilt as well.
- Their stomach and head push forward and their buttocks may protrude.
• FLAT BACK
- Frequently cause by a muscle imbalance that results in the spine being flatter than
normal, without its natural curves.
- Because the pelvis is tucked in, people with flat back tend to stoop forward.
• FORWARD HEAD
- as evident in its name, forward head involves a posture in which the head is positioned
so that the ears are in front of the body’s midline instead of lining up with the shoulders.
- This posture frequently causes neck pain, stiffness, and sometimes an unbalanced gait.
 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
COLLEGE OF ARTS AND SCIENCES
GENERAL EDUCATION COURSES DEPARTMENT
PHYSICAL EDUCATION

COMPONENTS OF PHYSICAL FITNESS

HEALTH RELATED FITNESS

1. Cardiovascular Endurance- is the component that helps a person check if the heart and
lungs work in unison to provide oxygen and blood during exercise or workout.
2. Muscular Endurance- It is the ability to perform repeated exercises without getting tired
or to withstand repetitions of a muscle training exercise.
3. Muscular Strength – It is the most considered component among all components of
physical fitness. It’s one’s ability to lift weights. Joining and helping build one’s muscles
are good for the body.
4. Flexibility – It is the component that allows all joints in the body to move in their full range
of motion. Attending yoga class is an excellent exercise.
5. Body Composition – It is the relative proportion of muscle fat, bone, and other tissues
that comprise the body. If an individual’s body contains a high amount of body fat, it will
be difficult for him or her to attain physical fitness.

SKILL RELATED FITNESS

1. Agility –is the ability to shift one’s body in different directions quickly and efficiently.
People can join basketball and volleyball drills requiring a quick change of direction.
2. Balance – The body can maintain stability in static or when moving while resisting the
force of gravity. It is also the ability to hold the body in a fixed position. Making routines
on the balance beam is a good example of performing gymnastic positions like one-leg
stand, bridge stand, or Vsit.
3. Coordination- It is a skill-related component of physical fitness that relates to one ‘s
ability to use the senses, such as sight or hearing, together with other body parts in
performing motor tasks smoothly and accurately.
4. Reaction Time – It is the ability to react and make decisions quickly. Passing and catching
in basketball, and tagging games are the best examples.
5. Speed – It is the ability to perform successive movements of the same pattern in the
shortest period. Best exercises are joining running events in school or community.
6. 6. Power – The muscle can transfer energy and release maximum for at a fast rate.
 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
COLLEGE OF ARTS AND SCIENCES
GENERAL EDUCATION COURSES DEPARTMENT
PHYSICAL EDUCATION

BODY TYPES AND MAJOR MUSCLE GROUP

• ECTOMORPH
- This is when the type of the body is lean and slender and tends to have less body fats
muscles. People with this type of body can often find it challenging to gain weight in the
form of muscles or fats. Examples: fashion models

• ENDOMORPH
- This is when the body has more stored fats, lots of muscles and gain weight easily.
People with this type of body are not always overweight. Marilyn Monroe has an
endomorph type of body.

• MESOMORPH
- this is when the body is athletic and strong. People with this body type are neither
overweight or underweight, like swimmers and volleyball players.

7 MAJOR MUSCLE GROUPS

• ARMS
- The muscle in the upper limb allow you move your arms, hands, fingers, and thumb.
3 MAIN ARM MUSCLES
❖ BICEPS – large thick muscle on the ventral portion of the upper arm.
❖ TRICEPS - large muscle on the back of the upper limb.
❖ FOREARM – work together to move the elbow, forearm, wrist, and digits of the
hand.
 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
COLLEGE OF ARTS AND SCIENCES
GENERAL EDUCATION COURSES DEPARTMENT
PHYSICAL EDUCATION

• SHOULDERS - known as the rotator cuff, plays a major role in the internal and external
rotation of the upper arm in the shoulder joint.
• CHEST MUSCLES – the pectoral muscles consist of the pectoralis major and the pectoral
minor, which are fan-shaped muscles and is responsible for overall strength.
• BACK MUSCLES – are main structural support for your trunk (torso). These muscles help
you move your body, including your head, neck, shoulders, arms, and legs.
- Your back muscles work together to allow you bend over, twist, turn
your head and extend your back.
• ABDOMINAL MUSCLES – are the muscles forming the abdominal walls, the abdomen being
the portion of the truck connecting the thorax and pelvis.
• UPPER LEG AND BUTTOCKS MUSCLES – the upper leg muscles include your quadriceps and
hamstrings helps you bend and extend the hips and knees.
• LOWER LEG MUSCLES – helps you move, carry weights of your body and support you when
you stand. You have several muscles in your upper and lower legs. They work together to
enable you to walk, run, jump, and flex and point your feet.