PHYSICAL

EDUCATION
 PHYSICAL EDUCATION

It promotes a holistic approach to the

development of a human being
encompassing all aspects such as the
physical, mental, social and even
emotional
PHYSICAL EDUCATION

PHYSICAL

MENTAL
PE SOCIAL

EMOTIONAL
 Let’s ask ourselves first

Answer the following questions with

“yes” or “no”.
1. Has your doctor ever said you have
heart trouble?
 Let’s ask ourselves first

2. Do you frequently have pain your heart

and chest?
3. Do you often feel faint or have spells of
severe dizziness?
4. Has a doctor ever said your blood
pressure was too high?
 Let’s ask ourselves first

5. Has your doctor ever told you that you

have a bone or joint problem such as
arthritis that has been aggravated by
exercise, or might be made worse with
exercise?
 Let’s ask ourselves first

6. Is there a good physical reason not

mentioned here why you should not follow
an activity program even if you wanted to?
7. Are you over age 65 and not accustomed
to vigorous exercises?
 If you answered YES to one or more

If you have not recently done so, consult

with your personal physician by telephone
or in person before increasing your
physical activity and/or taking a fitness
test.
 If you answered NO to all

You have reasonable assurance of your

present suitability for an exercise test.
Before doing any form of physical activity,
it is best to start by performing warm-up
and stretching exercises.
 Why is warm-up exercises important?
● It provides a transition from rest to exercise
● It prepares the body, specifically the cardiovascular
system, for an increased workload
● It increases elasticity of muscles for safer and more
effective performance
● It prevents injury during exercises
● Once you decide to be physically active,
you have to do 2 basic fitness activities:
● 1. aerobic training
● 2. resistance training
 AEROBIC FITNESS
● The ability to engage in exercises that use
large muscle groups in a rhythmical pattern of
contraction and relaxation for an extended
period of time, usually between 15 to 60 or
more minutes. (Donnnatelle, et al, 1995)
 Resistance training
● The use of variety of methods including
exercises including exercises with free
weights and weight machines, to increase
muscular strength, endurance, and/or power
for sports participation or fitness
enhancement. (DeVries and Housh, 1994)
 Repetition Maximum (RM)
● The measure of exercise intensity, hence, the
maximum load that a muscle group can lift in a
specified number of times before tiring
● Example: 15 RM mean maximally lifting the load 15
times.
● SET=the number of repetitions consecutively
performed without resting.
 BASIC 8 FREE WEIGHTS
● Bench press
● Overhead military press
● Biceps curl
● Triceps curl
● Wrist curl
● Dumbbell rowing
● Half squat
● Lunges
 Exercise precautions for resistance training

● Warm-up before beginning a work. This involves 5-10 minutes of

movement (calisthenics), using all major muscle groups
● Start slowly. The first several training sessions should involve limited
exercises and light weight.
● Use the proper lifting technique. Improper technique can lead to injury
● Follow all safety rules
● Always lift through the full range of motion. This is not only develops
strength throughout the full range of motion but also assists in
maintaining flexibility.
 Stages of Strength Training Program

● Starter
● Slow progression
● Maintenance phase
 STARTER PHASE

● The goal of the starter phase is to

gradually build strength without
developing undue muscle soreness or
injury. Duration : 1-3 weeks
 SLOW PROGRESSION PHASE

● Is gradually reach the desired muscle

strength level. May need 4-20 weeks
● It entails increase in frequency training
 MAINTENANCE PHASE

● The period where it is assumed that the desired

strength level has been achieved and that the problem
is how to maintain.
● It is where the strength training becomes a life-long
activity but the effort exerted is less than the initial
effort exerted during the beginning of the program.
Basic weight training exercises and the major muscle or muscle group
developed:

● Bicep curl – biceps

● Triceps extension- triceps
● Leg curl – hamstring
● Leg extension – quadriceps
● Bench press – pectorals, deltoids
● Cal raise – gastrocnemius, soleus
● Lat pull down – latissimus dorsi
● Lateral arm raise – deltoids, trapezius
● Side bend - obliques
 Why is warm-up important?
● It provides transition from rest to exercise
● It prepares the body specifically the cardiovascular
system, for an increased work load
● It increases heart rate and blood circulation
● It increases elasticity of muscles for safer and more
effective performance
● It prevents injury during exercise.
 Let’s ask ourselves first

Where you able How do you think

to successfully these stretching
stretch the exercises beneficial
to your body before
different muscles
doing activities that
of your body? are more vigorous
or intense?
Once you decide to be
physically active, you may
have to do two (2) fitness
activities:
Aerobic and resistance
training
 Aerobic Fitness

It is the ability to engage in exercises that

use large muscle groups in a rhythmical
pattern of contraction and relaxation for an
extended period of time, usually between
15 to 60 or more minutes. (Donnatelle,et
al., 1995)
 Activity No. 1

Objective: To be able to identify activities

that are aerobic (makes use of oxygen) in
nature.
Materials:
bond paper
felt tip pens
 Procedure:
1. Each group will decide on four activities that
meet the definition of aerobic fitness
2. You will draw the activities on the paper
using markers.
3. One member per group will explain to the
class why they have chosen the four activities