PED101 | Class #13660

PHYSICAL EDUCATION 1
MS. ALYSSA B. VILLALUZ
FRI, 2PM - 4PM

Other historical cycles that we have evolved from in terms of

OUTLINE physical education include those of the Romans, the Middle Ages,
I. HISTORY OF P.E. A. What is Fitness? and the Crusades. Roman history is a little unsettling, yet it still
A. The Beginning of P.E. a. Physical Fitness represents a cycle of physical education. Romans focused their
B. Games and Activities b. Factors in physical education on athletics, which served primarily as a form of
from 1900 - 20s Achieving Overall entertainment. People were frequently forced into death matches and
a. Crowns and Fitness and Health given to lions. Physical education was considered a waste of time and
Cranes B. What is Wellness? the activity of the devil during the dark times by religion. For human
C. Word Origin C. Health vs Wealth culture, the dark ages were a fairly lethargic period.
D. P.E. comes to America D. Dimensions of
E. The Changing Face of Wellness A. The Beginning of Physical Education
P.E. III. PHYSICAL ACTIVITY ● Johann Bernhard Basedow (1723 - 1790)
F. Quality P.E. Program READINESS ○ First to recognize the importance of exercise
a. What to Wear? E. What is the PAR-Q? ○ Required a specific uniform for his students to allow
G. What to wear F. Who Should Take the unrestricted movement
a. Facts about P.E. PAR-Q? ○ Offered a camp for two months during the summer
H. Purpose of P.E. G. What are the PAR-Q for children
Programs Questions? ○ Was known as a difficult man to with
II. CONCEPT OF PHYSICAL a. If You Answer Yes ○ The first person to conduct gymnastics as part of
WELLNESS AND FITNESS b. If You Answer No education
& FACTORS IN ● Charles Beck (1798 - 1866)
ACHIEVING FITNESS AND ○ Friend and follower of Johann Basedow
WELLNESS ○ Was hired to teach Latin and P.E. in the form of
German gymnastics
○ He was the first American formal P.E. instructor in
America
I. HISTORY OF PHYSICAL EDUCATION ○ He believed that exercise is essential for body
Man has known the essence of physical fitness since the maintenance
beginning of time. Primitive nomadic lives required constant foraging ● Diocletian (Dio) Lewis (1823 - 1866)
and hunting for food in order to survive. Apart from what was required ○ Did more to promote physical education than any
for hunting and gathering, regular exercise was also an important other single individual
element of existence. This Paleolithic lifestyle, which demanded ○ Wanted the feeble, old, fat, frail, and women to have
extreme physical fitness and included a variety of physical activities, a system they could use
defined human existence. ○ Opened the Normal Institute of P.E. in Boston
○ Invented bean bags and wooden dumbbells
The first societies to practice physical education were the ○ Also used music to enhance his exercises
Spartans and the Athenians. Both systems met the demands of the ● Dudley Allen Sargent (1840 - 1924)
people, albeit being completely different. ○ Invented over 80 machines using pulleys and
weights
The Spartan regime resembled a totalitarian regime. Male ○ Contributed to anthropometric measurements
youngsters were enlisted at the age of seven to live in barracks and ■ He took these measurements and
learn fundamental military skills. When the kids were fourteen years compared them with standards at a give
old, they started learning group fighting techniques that would help age, whereupon a series of prescribed
them excel in the military between the ages of twenty and thirty. After exercises was given to meet the demands
turning thirty, the males could wed a woman who had been working out of each particular case
on her own to have robust offspring. The Spartans' guiding principle
was essentially to empower them to attack other nations if they so B. Games and Activities from 1900 - 20s
wished and to stop other nations from doing the same. ● School Time Games
○ Midnight
In contrast to the Spartans, the Athenians had a quite ○ Roll ball
different philosophy. The democratic Athenian society placed a strong ○ Puss in the circle
emphasis on both physical and mental development. In addition to ○ Spider
physical exercise that was done at the city's gymnasium in the middle, ○ Huntsman
reading and writing were important aspects of society. The Greeks ○ Brownies and fairies
thought that physical and mental development were equally vital. ○ Frog in the sea
Physical health was important for mental health since a good mind had ○ The lost child
to be housed in a strong, healthy body. ○ Run for your supper
○ Crows and Cranes
The two cultures were very different due to these mentalities;
whereas Sparta was exclusively interested in fighting, Athens valued
Crowns and Cranes
learning and craftsmanship. These concepts led Athens to develop into
a city that valued family life as opposed to its neighbor, who primarily RULES:
saw procreation as a way to strengthen the military. ● Formation
○ Two lines of players, the same number in each line,
back to back and about one yard apart
● The Game
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 ○ One line is designated as the Crows and the other
as the Cranes. If the teacher calls out “cranes”, the
cranes will turn and chase the crows.
○ Those tagged must go over to the other side.
○ Should the teacher call “crows”, the play is reversed.
○ The side having the greatest number of players at
the end of the playing times wins.
C. Word Origin
● Why is P.E. so important?
● Exercise - Latin, “ex” and “arcere” meaning to restrain
● Gymnasium - Greek, “gumnasion” meaning training ground
and “gumnazein” meaning to exercise naked
● Kinesiology - Greek, “kinesis” meaning movement
● Physical Education - Latin, “physica” meaning physics, and
“educatio”
● Physiology - Greek, “phusio” meaning nature, “ology”
meaning branch of learning
● Flexibility - Latin, “flexus” meaning to bend
D. Physical Education comes to America
● 1820s - some American schools integrated P.E. into their
curriculum
● After the Civil War, many states required that schools teach
P.E.
● For the first time, specialized training was offered for P.E.
instructors
● In another first, colleges offered intercollegiate sports such as
rowing, football, and track and field
● The Olympic Games were restored in 1896 after a 1,400-year
interlude
E. The Changing Face of Physical Education
OLD P.E. NEW P.E.
● Large groups, limited ● Small groups; adequate
equipment equipment for active
● Athletes are leaders participation
● Skill-related ● All students have
● Teacher directed opportunities for success
● Emphasis on competition ● Health related
● Grades based on ● Teacher as coach/guide
attendance, dress, skill, ● Emphasis on cooperation
level, fitness scores ● Grades based on self-
improvement, self-
evaluation, peer
assessment, skill rubrics
F. What Constitutes a Quality Physical Education Program?
Should include the following:
● Opportunities for students to learn (time, equipment)
● Meaningful content (variety, understanding)
● Appropriate instruction (inclusion, practice, assessment)
What to wear?
Most schools require students to change into athletic clothes
of their own while others require a uniform.
Uniform consists of white t-shirt, shorts or pants in the school
color, and a change of shoes.
Uniforms can vary depending on the school.
G. Purpose of Physical Education Programs
The purpose of Physical Education is for all students.
● To learn and develop fundamental movement skills
● To become physically fit to participate regularly in physical
activity
● To know the implications of P.E. and the benefits from
involvement in physical activities
● To appreciate the value of physical activity and its
contributions to a healthy lifestyle
Fact About Physical Activity
● The percentage of overweight children has more than doubled
since the early 1970s.
● Physical inactivity and poor diet account for an estimated
300,000 deaths per year.
● Inactive children are more likely to become inactive adults.
● The cost of overweight and obesity to the U.S. economy is
$117 Billion annually in direct and indirect medical costs.
H. Importance of Physical Education
● Reduced risk of heart failure
● Improved physical fitness
● Weight reduction
● Good health promotion
● Self discipline
● Skill development
● Improved self confidence
● Stress reduction
● Increase their love of school and academic performance
● Development of lifetime skills and activities
“Physical fitness is not only one of the most important keys
to a healthy body. It is the basis of dynamic and creative
intellectual activity. The relationship[ between the
soundness of the body and the activities of the mind is
subtle and complex. Mich is not yet understood. But we do
know what the Greeks knew: that intelligence and skill can
only function at the peak of the capacity when the body is
healthy and strong.”
- President John Fitzgerald Kennedy
II. CONCEPT OF PHYSICAL WELLNESS AND FITNESS &
FACTORS IN ACHIEVING FITNESS AND WELLNESS
A. What is Fitness?
● Basically is it having a highly efficient body which can cope
with a high level of physical demands
● Different activities make different demands. For example, a
marathon runner who can run 26 miles may have difficulty
with the demands of squash or weight lifting
Physical Fitness
It is the ability of the heart, lungs, muscles, and joints to
perform well.
Regular physical activity promotes physical fitness.
● Power
● Speed
● Stamina (endurance)
● Strength
● Suppleness (flexibility)
Power
● a combination of strength and speed
● is needed for explosive actions
● refers to the maximum force a muscle or muscle group can
apply but in the shortest period of time
● is the ability of muscles to exert maximum force in the
shortest amount of time, like when you run or swim
● is related to cardiovascular endurance.
Stamina
● is the ability of the whole body to work continuously
● is the mental and physical ability to sustain an activity for a
long period
● allow you to sustain physical or mental effort for long periods
of time
● increasing your stamina helps you endure discomfort or stress
when you're doing an activity.
● Endurance refers to your body’s physical capability to sustain
an exercise for an extended period
○ cardiovascular endurance
■ the ability of your heart and lungs to fuel
your body with oxygen
○ muscular endurance
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 ■ the ability of your muscles to work
continuously without getting tired
Speed
● the ability to cover distance or create a movement in a short
time
● ability to move all or part of the body as quickly as possible
● this ability is an important part of most sports
● Movement speed requires good strength and power, but also
too much body weight and air resistance can act to slow the
person down.
Muscular Endurance
● the ability of a muscle or group of muscles to work
continuously
● examples would be cycling, step machines and elliptical
machines
● the sit up test is most often used to test muscular endurance
Strength
● the ability of the muscles to exert a force as they contract
○ Dynamic strength
■ the ability to apply a force repeatedly over
a period of time
○ Explosive strength
■ maximum force generated in minimum
time
○ Static strength
■ the ability to hold a pose without
movement
Suppleness
● (flexibility) the ability of a joint or series of joints to move
through an unrestricted, pain free range of motion
● it is important in reducing the chance of muscle pulls
● the intrinsic property of body tissues which determines the
range of motion achievable without injury at a joint or group of
joints
Factors in Achieving Overall Fitness and Health
1. Aerobic and Cardiovascular Exercise
a. Aerobic and Cardiovascular Exercise There are
exercises like jogging, running, zumba, sports
activities.
b. As long as the exercise/ activity keeps the heart rate
at 70-85% of the maximum heart rate, it can be
considered a good aerobic or cardiovascular
exercise.
c. The main purpose of these exercises is to keep the
weight of the body normal.
2. Strength Conditioning and Muscular Development
a. They are musculoskeletal exercises intended to
progressively increase the resistance muscles.
b. Weight lifting, stretching, and core exercises are
some good examples of this training.
c. The main purpose of these exercises is to increase
the muscle mass, and keep the muscles strong.
d. As the muscle mass increases, the metabolism also
increases.
3. Nutrition and Supplementation
a. Our body needs the necessary balance of vitamins,
minerals, proteins, carbohydrates, and fat on a daily
basis in order to function optimally, and in order to
keep us away from diseases.
b. Since we almost need every vitamins, minerals,
proteins, carbohydrates and fats, most of us cannot
maintain the intake of all these in one date. That is
the main reason for taking supplements—
supplements help our body’s needs if we lack
something.
4. Mental Rest and Relaxation
a. This will help our psychological needs. Most of the
diseases nowadays are due to mental stress.
b. That is why it is very important to take care of our
mental health. In addition, mental condition also
affects our behavior in terms of eating.
c. Yoga and meditation are some ways to help keep
our mental state in good condition.
5. Sleep
a. Sleep is very vital for our well-being.
b. It restores our energy, and helps keep our internal
systems working properly.
c. Sleep allows your body to recover from the previous
day. Getting enough rest after a workout
strengthens your muscles and tissues , which can
help you avoid fatigue and exercise-related injuries.
6. Flexibility
a. refers to your range of motion across a joint—the
broader your range of movement, the more flexible
you are
b. it is an important part of fitness because it ensures
proper use of muscles and reduces your risk of
injury
c. Take 10 minutes during every workout to stretch
each of your major muscle groups, moving into a
pose as far as you can go and holding it for 10 to 30
seconds.
7. Body Composition
a. refers to your proportions of muscle, bone, fat, and
water that make up your body
b. Although people refer to losing weight in regard to
physical fitness, weight can be a misleading
measurement, because individuals with large
amounts of muscle mass will weigh more than
someone with a less muscular body
composition.
c. Therefore, a muscular person could be categorized
as “overweight,” even though they do not have a
high level of body fat.
B. What is Wellness?
The National Institute of Wellness considers wellness to be “an active
process through which people become more aware of, and make
choices toward a more successful existence.” this definition allows a
better understanding of wellness, using the following tenets:
● Wellness is an active process, it is a conscious, self-directed
and continuous process of achieving full potential as
individuals.
● Wellness is directed towards a positive and affirming life
● Wellness takes into account multiple components, which
involves lifestyle, spiritual well-being, mental wellbeing, and
the environment.
C. Health vs. Wealth
Health is often used interchangeably as wellness, yet, the two
concepts have clearly different origins.
● The World Health Organization (WHO) defines health as
“the state of complete physical, mental and social well-
being, and not merely the absence of disease or
infirmity”.
● This definition of health proposes health as not only being the
absence of disease, but encompassing a wider scope of the
medical perspective of health.
● Going further, health has its determinants, which consist of
social, physical and economical environments, as well as
individual characteristics and behaviors.
● The achievement of stability and enhancement of health goes
beyond a requirement of the environmental factors or even
the systems of care, it requires a combination of best lifestyle
choices.
D. Dimensions of Wellness
As the understanding of wellness began to shift from
programs and circumstances that help to alleviate illnesses or increase
health risks, wellness dimensions have been brought to limelight and
wellness is being related to quality of life and life satisfaction.
Physical Wellness
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● cardiovascular fitness, strength, flexibility
● activities to improve physical health involve exercise
regimens, diet, close observation of health indices including
stressors
● also includes health promotion behaviors and avoiding
harmful health behaviors
Emotional/Psychological Wellness
● defined by the National Institutes of Health as "the capacity
to successfully manage life's pressures and adapt to change
and tough circumstances" (NIH, 2018).
● associated with attitudes and beliefs about self and life
● when a self-view is positive, actions, relationships and
autonomy are well influenced.
● when an individual does not feel in control of their lives, stress
results causing a negative impact on wellness.
Social Wellness
● the interaction of the individual with other people, the
community and nature is considered
● ‘being included in the society in which one lives is vital to
the material, psychosocial, and political empowerment
that underpins social wellbeing and equitable health’
(WHO)
● Social connections, relationships, and personal expression
are all included in the concept of social wellness.
● The chances to improve your social wellness status can have
a positive effect on your general health and wellness.
Intellectual and Cognitive Wellness
● refers to knowledge acquisition and intellectual activity
● When knowledge is acquired, it can be shared and used in
developing one’s potential to improve personal growth and
make the society better.
● A sound intellectual functioning helps to improve an
individual’s wellbeing on the overall, influencing behavior
especially for transforming negative health habits into positive
ones.
● It refers to a person's whole state of health that includes their
ability to progress intellectually.
● The opportunities to improve your intellectual wellness are
provided by the resources described in this part. This can
have a good effect on your general health and wellness.
Spiritual Wellness
● There is a continual process of finding meaning and purpose
in life which contributes to wellness. This component of
wellness may be found alone or within a community.
● All aspects of wellbeing related to the search for meaning and
purpose in life fall under the umbrella of spiritual wellness.
● Spiritual wellbeing can entail having faith in a higher
power, but it is not necessary for it to be connected to a
particular religion.
● The options to improve your spiritual wellness are provided in
this part and can have a favorable effect on your general
health and wellbeing.
Occupational Wellness
● concerned with being able to gain personal fulfillment and
satisfaction from paid or non-paid jobs
● encompasses one’s ability to handle multiple roles and being
able to supply skills to meet community’s needs
● includes all aspects of health that have to do with feeling
satisfied in your work or career
Environmental Wellness
● The environment is made up of individuals’ homes,
communities, work and nature.
● is concerned with the interaction of an individual with the
environment on local and global levels
● All aspects of health that are related to the environment and
how the environment may affect human health are included in
this dimension.
● Eco-friendly practices, active engagement in recycling and
correct disposal of gadgets and medications, energy, fuel, and
water conservation, and the usage of sustainable products
are all part of environmental wellness.
● The options provided in this part are meant to improve your
overall health and wellness in relation to protecting the
environment and natural resources.
Economic Wellness
● This helps with the assessment of institutional and public
policies in order to make them more sensitive to inequalities in
the population which can affect the wellness of individuals.
Cultural Wellness
● has a subjective impact on wellness
● This is seen as individuals living in democratic and
individualistic settings with freedoms of choice and individual
needs have higher levels of subjective well being than
individuals who live in authoritarian and collectivistic cultures.
Climate Wellness
● an emerging dimension of wellness
● assesses the connection between climatic changes and
human well-being
● a new area of research which tends to study the
consequences of climate and ecosystem changes on the
wellness of individuals
III. PHYSICAL ACTIVITY READINESS
A. What is the PAR-Q?
The PAR-Q is a simple self-screening tool that is typically
used by fitness trainers or coaches to determine the safety or possible
risks of exercising based on your health history, current symptoms, and
risk factors. It also can help a trainer create an ideal exercise
prescription for a client.
The most serious potential risk of intense exercise is that of a
heart attack or other sudden cardiac event in someone with
undiagnosed heart conditions.
B. Who Should Take the PAR-Q?
The PAR-Q can and should be used by anyone who is
planning to start an exercise program and make it stick, whether on
their own or with the assistance of a trainer or instructor. It's also
recommended for those looking to boost the intensity of their current
exercise routine.
C. What are the PAR-Q Questions?
The PAR-Q contains only seven yes or no questions, making
it quick and easy to take.
These questions are:
1. Has your doctor ever said that you have a heart condition and
that you should only do physical activity recommended by a
doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were
not doing physical activity?
4. Do you lose your balance because of dizziness or do you ever
lose consciousness?
5. Do you have a bone or joint problem that could be made
worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs (for example, water
pills) for your blood pressure or heart condition?
7. Do you know of any other reason why you should not do
physical activity?
If You Answer Yes
● If you answer yes to one or more PAR-Q questions, the next
step is to take the PAR-Q+, which is a series of 10 follow-up
questions.
● These more in-depth questions ask about whether you have
specific health conditions, such as arthritis and cancer.
● Answer yes to any of these and it is recommended that you
consult a physician before taking a fitness test or substantially
increasing your physical activity.
● Ask for medical clearance along with information about
specific exercise limitations you may have. In most cases, you
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 will still be able to do any type of activity you want as long as
you adhere to some guidelines.

If You Answer No
● If you answered no to all the PAR-Q questions, you can be
reasonably sure that you can exercise safely and have a low
risk of having any medical complications from exercise.
● It is still important to start slowly and increase gradually. It
may also be helpful to have a fitness assessment with a
personal trainer or coach in order to determine where to
begin.
● Keep in mind that if your health changes so that you then
answer "Yes" to any of the PAR-Q questions, tell your fitness
or health professional. You may need to change your physical
activity plan.