Physical Education

Subject Teacher: Mrs. Eva Israel | Quarter 1

PHYSICAL FITNESS 4. Endurance - The ability to sustain long continued

➔ combination of health fitness and body fitness.
➔ a person who is free from illnesses and can do physical or
sports activities and still has an extra energy to do more
activities and is considered to be physically fit.
➔ Health Fitness - refers to your body’s ability to fight off
diseases.
➔ Body Fitness - the ability to do strenuous physical or sports
activities without getting tired easily.
Health Related Fitness Components
Helps you control your weight, prevents disease and
illness, improves mood, boosts energy and promotes better
sleep.
contractions where a number of muscle groups are used;
the capacity to bear or last long in a certain task without
undue fatigue.
5. Flexibility - The quality of plasticity, which gives the ability
to do a wide range of movement.
6. Organic Vigor - It refers to the soundness of the heart and
lungs which contributes to the ability to resist disease.
7. Power - The ability of the muscles to release maximum
force in the shortest period of time.
8. Speed - The ability to make successive movements of the
same kind in the shortest period of time.
9. Strength - The capacity to sustain the application of force
without yielding or breaking; the ability of the muscles to
exert efforts against resistance.

1. Body Composition – The combination of all the tissues that PHYSICAL ACTIVITY AND EXERCISE
make up the body such as bones, muscles, organs and body
fat ratio. Physical Activity
2. Cardiovascular Endurance – The ability of the heart, lungs, ➔ Activities done by the skeletal muscles using bodily
blood vessels, and blood to work efficiently and to supply movements that utilize energy.
the body with oxygen.
3. Flexibility – The ability to use your joints fully through a 1. Occupational - These are the activities you do at your
wide range of motion. workplace. Lifting computers and books, going to your
4. Muscular Endurance – The ability to use muscles for a long friend's desk or preparing lunch at the pantry.
period of time without tiring. 2. Domestic - These are the activities you do at home.
5. Muscular Strength – The ability of the muscles to lift a Washing clothes and dishes, gardening, carpentry, baking or
heavy weight or exert a lot of force one time. cleaning the house.
3. Transportation - These are the activities that involve
Formula for Computing Body Mass Index: traveling. Riding a jeepney, tricycle, motorcycle, or bikes.
Weight (in kilograms) / Height (in meters) ² 4. Leisure Time - These are the activities you do during
recreational activities. Playing, swimming, hiking or craft
Category BMI Range making.
Underweight 18.49 and below
Normal 18.5 - 24.99 Exercise
Overweight 25 - 29.99 ➔ According to a study by Buckworth and Dishman, it is the
Obese Class 30 and above planned, structured, repetitive bodily movements that
someone engages in for the purpose of improving or
maintaining physical fitness or health.
Skill-Related Fitness Components

1. Aerobic
1. Agility – The ability to change body positions quickly and
● also called endurance activities.
keep the body under control when moving.
● physical activities in which people move their large
2. Balance – The ability to keep the body in a steady position
muscles in a rhythmic manner for a sustained period.
while standing and moving.
2. Muscle-Strengthening Activity
3. Coordination – The ability of the body parts to work
● includes resistance training and lifting weights, causes
together when you perform an activity.
the body’s muscles to work or hold against an applied
4. Power – The ability to combine strength with speed while
force or weight.
moving.
3. Bone-Strengthening Activity
5. Reaction Time – The ability to move quickly once a signal to
● sometimes called weight-bearing or weight-loading
start moving is received.
activity.
6. Speed – The ability to move all or a part of the body quickly.
● produces a force on the bones that promotes bone
growth and strength.
Specific Components of Physical Fitness

Barriers to Physical Activities

1. Agility - The ability of the individual to change direction or
position in space with quickness and lightness of movement
1. Lack of time
while maintaining dynamic balance.
2. Social Support
2. Balance - The ability to control organic equipment
3. Lack of Energy
neuro-muscularly; a state of equilibrium.
4. Lack of Motivation
3. Coordination - The ability to integrate the body parts to
5. Fear of Injury
produce smooth motion.
Micaela C. Bualoy | 1
 6. Lack of Skill
7. High Costs and Lack of Facilities
8. Weather Conditions

Health Related Fitness Test

1. Zipper Test
- Purpose: to test the flexibility of the shoulder girdle
2. Sit and reach test
- Purpose: The Sit and reach test is one of the linear
flexibility tests which helps to measure the extensibility
of the hamstrings and lower back.
3. 3-Minute Step Test
- Purpose: to measure cardiovascular endurance
4. Push Ups
- Purpose: to measure strength of the upper extremities

Skill Related Fitness Test

1. 40-Meter Sprint
- Purpose: to measure running speed
2. Standing Long Jump
- Purpose: to measure the explosive strength and power
of the leg muscles.
3. Hexagon Agility Test
- Purpose: to measure the ability of the body to move in
different directions
4. Ruler Drop Test
- Purpose: to measure the time to respond to a stimulus
5. Juggling
- Purpose: to measure the coordination of the eye and
hand.
6. Stork Balance Stand Test
- Purpose: to assess one’s ability to maintain equilibrium.

EATING HABITS

❖ Why and how people eat, which foods they eat, and with
whom they eat, as well as the ways people obtain, store, use,
and discard food.
❖ Individual, social, cultural, religious, economic, environmental,
and political factors all influence people’s eating habits.

Improving Eating Habits

● REFLECT on all of your specific eating habits, both bad and

good; and, your common triggers for unhealthy eating.
● REPLACE your unhealthy eating habits with healthier ones.
● REINFORCE your new, healthier eating habits.

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 PHYSICAL ACTIVITY
➔ is any form of movement that causes your body to use
energy.
BENEFITS OF PHYSICAL ACTIVITY
Physical activity allows young people to:
1. Develop healthy musculoskeletal tissues
2. Develop healthy cardiovascular system
3. Develop neuromuscular awareness
4. Maintain a healthy body weight
MENTAL HEALTH BENEFITS
1. Improved concentration and enhanced memory and
learning
2. Reduction and management of stress anxiety and
depression
3. Improved self- esteem and confidence level
4. Improved psychological well being
SOCIAL BENEFITS
1. Encourages family and community connectedness
2. Improves social skills and networks
3. Reduces isolation and loneliness
4. Creates safer places /communities
5. Contributes to better performance
TYPES OF PHYSICAL ACTIVITY
1. AEROBIC ACTIVITIES
● Aerobic activity moves your large muscles, such as
those in your arms and legs, running, swimming,
walking, bycyling, dancing are examples of aerobic
activities.
● Aerobic activity makes your heart beat faster than
usual.
● Aerobic exercise also known as cardio” exercise is
an activity that involves pumping of oxygenated
blood by the heart to deliver blood by the heart to
deliver oxygen to working muscles. It is any activity
that you can sustain for more than just a few
minutes that makes your heart, lungs and muscles
work ultimately.
LEVELS OF INTENSITY IN AEROBIC ACTIVITY
You can do aerobic activity with light, moderate, or
vigorous intensity. Moderate and vigorous aerobic activities are
good for your heart but if you cannot engage in moderate or
vigorous activity ,even light- intensity activities may help. This is
better than no activities at all.
LIGHT AND MODERATE – INTENSITY
● Light - intensity activities are common daily activities
that do not require much effort.
● Moderate – intensity activities make your heart,lungs
and muscles work harder than light intensity activities
do.
On a scale of 0 to 10 moderate intensity activity is a 5
or 6 and produces noticeable intensity increases in breathing
and heart rate. A person doing moderate – intensity activity can
talk but not sing.
Vigorous Activity
● Vigorous intensity activities make your heart, lungs and
muscles work hard, on a scale of 0 to 10, vigorous –
intensity activity is a 7 to 8. A person doing vigorous –
intensity activity cannot say more than a few words without
stopping for a breath.
EXAMPLES OF AEROBIC ACTIVITIES
● Pushing a grocery cart around a store
● Gardening
● Walking, hiking, jogging, running,
● Water aerobics or swimming laps
● Bycling, skateboarding, roller blading and jumping rope
● Ballroom dancing
● Tennis, soccer, and basketball
MUSCLE AND BONE- STRENGTHENING ACTIVITIES
Muscle strengthening exercises consist of activities
where you move your body, a weight or some other resistance
against gravity. Those kinds of workouts are also known as
resistance exercises.
Examples are:
● Use of elastic exercise bands
● Lifting of own body weight
● Use of weight machines
● Lifting weights and functional movements such as
standing and rising on your toes.
BONE – STRENGTHENING EXERCISES
These exercises incorporate activities that make you
move against gravity while staying upright.
A work out is low- impact if at least one of your feet
stays in contact with the ground constantly. Ex. are walking,
hiking, rollerblading and mostly step-aerobics and cardio-dance
workouts. On the other hand some consider exercises such as
water aerobics, swimming, cycling and elliptical machines to be
low impact.
Low impact weight bearing workouts can also help keep
bones strong and are a safe substitute if you cannot do high –
impact exercises fast. Ex of low impact weight bearing exercises
are:
1. using elliptical training machine
2. fast walking on a treadmill
3. using stair – step machine
OPTIMIZE ENERGY FOR SAFE AND IMPROVED PERFORMANCE
In these workouts, both feet run off the ground at the
same time such as in the case during running, hopping, jumping
rope jumping jacks, some step aerobics (jumping on and off the
step or running around the room.)
High – impact weight - bearing exercise facilitates bone building
and keeps them strong.
● Ex.: jogging, running, stair climbing, hiking , dancing,
jumping rope, tennis
● STRETCHING - is a form of exercise that targets
muscles by elongating them to the fullest.
PHYSICAL FITNESS
● Is the ability of an individual to do his daily task without
undue fatigue and still has reserve energy in case of
emergency and social functions.
● It involves HEALTH RELATED FITNESS and SKILL RELATED
FITNESS
Health Related Components
1. Cardio Respiratory Endurance
2. Muscular Strength
3. Body Composition
4. Muscular Endurance
5. Flexibility