Patfith 1 (Reviewer)

• The sole purpose of PE is to push students to their fullest potential. No one can say that they can’t
move or do work. Everything that they do corresponds to Physical Education!

1901 - physical exercise was on the subjects introduced in public schools

1920 - PE was made a required subject in the curriculum of public schools
1937 - PE was made a curriculum subject on the secondary school curriculum
1969 - The School of Physical Education and Sports Development Act of 1969
1982 - MAPE was introduced

Article 14 Section 19 (1) and (2) of the 1987 Philippine Constitution mandates that:

→ 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.

Functions of Physical Education (BIS)

• Biological Function
• Integrative Function
• Social Function

Biologic Function
- the enhancement of the individual's growth and development through body movement

Integrative Function
- the personality integration achieved through participation in properly selected physical activities

Social Function
- the transmitting values and standards that are consistent with the needs and ideals of the society

Objectives of Physical Education (PSEM)

• Physical Development • Emotional Development

• Social Development • Mental Development

Physical Development
- improvement in one's physique can be acquired through the processes of Physical Education
- good health and proper habitual practices will be observed to maintain fitness

Social Development
- a physically active person tends to be friendly, cooperative, and respectful
- practices sportsmanship, has good leadership and fellowship skills, and above all, honest

Emotional Development
- PE can also alter someone's behavior and emotions
- active individuals tend to be more confident, have self-control, self-reliance, courageous and
determined

Mental Development
- through participating in various activities, an individual can develop critical thinking skills and
body awareness to maintain sharpness in every move they do
Physical Fitness
- this is the ability to perform one's daily task efficiently without fatigue but with extra "reserve" in
case of emergency
- being able to perform one's task without getting too tired before the end of the day;
- enjoying leisure time in some form of recreational activity; and
- meeting emergency demands

Components of Physical Fitness (MMCF)

• Muscular Strength • Cardiovascular Endurance

• Muscular Endurance • Flexibility

Muscular Strength
- the ability of the muscle to exert maximum effort in brief duration

Muscular Endurance
- the ability of the muscle to endure or withstand a sub maximal effort for a prolonged period of
time

Cardiovascular Endurance
- the ability of the heart, blood vessels and the lungs to adapt to physical exertion for a prolonged
duration

Flexibility
- the ability of the muscles and joints to go through a full range of motion
- can be achieved through stretching

Body Composition
- refers to the proportion of lean body mass and fat body mass
- stresses one's relative fatness and leanness in relation to height
- can be determined through the computation of the Body Mass Index (BMI)

Formula:

height: 152 centimeters = 1.52 meters

square of height: (1.52 x 1.52) m²
weight: 60 kilograms
weight 60
BMI = height² = 2.31 = 25.97

16-18.5 → Underweight
18.5-25 → Normal
25-30 → Overweight
30-35 → Obesity Degree 1
>35 → Obesity Degree 2

Performance Related Fitness

• Balance
• Coordination
• Agility
• Speed
• Power
Balance
- ability to maintain equilibrium in relation to changes in body position

• Static Balance
- ability to maintain equilibrium in a fixed position
• Dynamic Balance
- refers to maintain equilibrium while the body is in motion

Coordination
- the harmonious working relationship between the skeletal muscle and nerves in one's aspect of
movement

Agility
- ability of an individual to quickly shift or change direction of the body from one point to another

Speed
- the ability to perform a task or move from one point to another in the shortest possible time

Power
- ability to perform one maximum effort in a short period of time

Nutrition
- refers to the food intake, which is the key to any level of physical conditioning
- can also tell about the substance in food that provides structural or functional components or
energy to the body
- essential nutrients refers to the substance that must be acquired from the diet because the body
highly needs it to function efficiently

Protein
- an important part of a healthy diet
- are made up of chemical 'building blocks' called amino acids
- your body uses amino acids to build and repair muscles and bones and to make hormones and
enzymes
- can also be used as an energy source
- examples; meat, dairy, nuts, seafood, and eggs

Carbohydrates
- carbs are sugar molecules
- your body breaks down carbohydrates into glucose
- glucose or blood sugar, is the main source of energy for your body's cells, tissues, and organs
- examples; pasta, rice, cereals, breads, potatoes, milk, fruit, and sugar

Fats or Lipids
- the body uses fat as a fuel source, and fat is the major storage form of energy in the body
- has many other important functions in the body, and a moderate amount is needed in the diet for
good health
- examples; oils, butter, margarine, nuts, seeds, avocadoes, meat, and seafood
Water Soluble Vitamins
- these coenzymes help in the synthesis of specific proteins, fats, and carbohydrates in the body
- are also used to produce cells and tissues, and to store or release energy as and when needed

Water Soluble Vitamins

Vitamin: Name:
B1 Thiamine
B2 Riboflavin
B3 Niacin
B5 Pantothenic Acid
B6 Pyridoxine
B7 Biotin
B9 Folate
B12 Cobalamin
C Ascorbic Acid

Fat Soluble Vitamins

- play integral roles in a multitude of physiological processes such as vision, bone health, immune
function, and coagulation

Vitamin A - vision, reproduction, bone health, immune system, skin

Vitamin D - strengthens bones, calcium absorptions, immune system
Vitamin E - immune system, flushes toxins
Vitamin K - blood clotting, bone health

Minerals
- fulfil a wide variety of functions, such as building materials for our bones, influencing muscle and
nerve function, and regulating the body's water balance

Water
- keep a normal temperature
- lubricate and cushion joints
- protect your spinal cord and other sensitive tissues
- get rid of wastes through urination, perspiration, and bowel movements

Water Intake Recommendation

children 1-3 years old → 0.9 to 1 litre

children 4-8 years old → 1.3 litres
girls 9-13 years old → 1.6 litres
boys 9-13 years old → 1.7 litres
women 14 & above → 1.6 litres
men 14 & above → 1.7 litres