Physical Education and

Health 11

Physical Fitness
 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.
 EXERCISE
is a planned program of physical
activities usually designed to
improve physical fitness with the
purpose of increasing physical fitness
level.
The Filipino Pyramid Activity
Guide
Minimal- sit, watch tv, playing
cards, computer games (few times a
month)
Often- Liesure Activities, Exercises,
Aerobics (2-3 times a week at least
30-45mins or longer)
Habitually- Day-to-Day Activities
(as often as possible)
Regular, moderate to high intensity of physical activity, and
exercise was proven to improve overall health and fitness.
As such, it:
• improves bone, joint, and muscle strength;
• develops motor control and coordination;
• helps maintain a healthy body composition;
• improves the psychological functioning of an
individual;
Regular, moderate to high intensity of physical activity, and
exercise was proven to improve overall health and fitness.
As such, it:
increases the efficiency of the lungs and the heart;
•

• increases muscle strength and endurance;

• protects from musculoskeletal problems such as
"low" back pain;
Regular, moderate to high intensity of physical activity, and
exercise was proven to improve overall health and fitness.
As such, it:

• possibly delays the aging process;

• reduces the risk of cardiovascular diseases
such as coronary artery disease and stroke;
• promotes healthy cholesterol level;
Regular, moderate to high intensity of physical activity, and
exercise was proven to improve overall health and fitness.
As such, it:
•helps regulate blood pressure;
• decreases risk of Type 2 diabetes;
• reduces the risk of breast and colon cancer;
• improves control over anxiety and depression; and
• builds self-esteem and social interaction.
 General Classification of Exercise
Aerobic Exercise
• Aerobic exercises involve large muscle groups (e.g., thighs)
that perform rhythmic and continuous movement for a
prolonged period of time in order to improve aerobic
capacity.
• Examples include swimming, biking, running, and dancing.
 General Classification of Exercise
Resistance Exercise
• Resistance exercises require the muscle to contract against
an external load (e.g., barbell) in order to improve
muscular strength, muscular endurance, and bone strength.
• Examples include TRX (Total Resistance Exercise), Thera-
Band, and resistance machines.
 General Classification of Exercise
Stretching Exercise
Stretching exercises increase the elasticity of muscles and
tendons surrounding the joint in order to improve
flexibility.
Examples include static stretching, ballistic stretching,
and dynamic stretching.
 Fitness Tests to Evaluate One’s
Fitness Level
• One Mile Run
• One Minute Push-up
• One Minute Curl-up
• Sit and Reach
• Body Mass Index (BMI)
• Waist Girth
Parts of an Exercise Workout

•Warm-up
•Exercise Load
•Cool down
 What Are Injuries?
•Injuries are damaged tissues or
organs which occur when it
encounters trauma or physical force
that is greater than what it can resist
or absorb.
 Factors That Increase the
Risk of Injury
• Non-modifiable (i.e., age, gender)
• Modifiable (i.e., tournament rules, apparel)
• Intrinsic (i.e., individual factors)
• Extrinsic (i.e., environmental factors)
Functions of Various Musculoskeletal
Structures and Possible Injuries
Common Acute Injuries
• Sprain
• Strain
• Fracture
• Dislocation
• Concussion
 Sports Injury Prevention
• Adopt a Comprehensive Training Program
• Use protective equipment and practice correct technique
• Incorporate recovery strategies in the training program
• Follow rules and decorum during competition
 How Can the Possibility of Getting Injured
while Training Be Minimized?
• Proper attire. The attire should be appropriate
for the chosen activity.
• Proper technique. An individual needs to
consult a trainer and ask for proper instruction in
performing the chosen activity or exercise.
 How Can the Possibility of Getting Injured
while Training Be Minimized?
• Gym etiquette. Individuals that subscribe to gym
facilities should be aware of the rules and
etiquette.
• Proper environmental conditions. It is
advisable to check the environmental conditions
before the exercise session.
 How Can the Possibility of Getting Injured
while Training Be Minimized?

•Adequate recovery. The

recovery period is just as
important as the workout
session.
 GROUP TASK
CALESTHINICS
 SCENARIO
• You are a fitness instructor. You need to choreograph a
exercise routine that focus on cardio, flexibility and
muscles improvement with at least 3-10 minutes long
to promote an active and healthy lifestyle. In your
exercise routine should use your fitness plan,
performed rhythmically and with minimal equipement.
Materials/Mga Kagamitan:
a. PEH uniform/Sports Attire
b. Chosen Equipment
c. Speaker
d. Chosen music
 Steps/Procedures:

1.Prepare all the necessary materials.

2. Choose appropriate movements/exercise from your fitness
plan or in other sources
3. Ensure the safety and follow safety protocols to avoid any
related injuries
Rubrics

Criteria Advance (5pts) Proficient (4pts) Developing (3pts) Beginning (2pts)

Knowledge of Demonstrates Demonstrates good Demonstrates Demonstrates some

Choreography excellent knowledge of knowledge of knowledge of
knowledge of the choreography. choreography. choreography, but
Memory of the choreography Keeps up with Keeps up with unsure of some
routine and and does it well. group. Few errors, group. Some movements.
execution of the however it does not errors(3-5 errors) Sometimes
moves looks true to interfere with causing brief pause hesitates/ watches
the moves that were performance. in performance. others and makes
choreographed. several errors

Use of the Dance performed Dance performed

Equipment with great attention with give attention Dance performed Dance performed
to quality of use of to quality of use of with little attention with little attention
Pointing toes, back the equipment from the equipment from to quality of use of to quality of use of
straight, arm beginning of the beginning of the the equipment from the equipment from
placement is not dance routine until dance routine until beginning of the portion of the dance
sloppy, moves are the end. the end. dance routine until routine.
executed smoothly. the end.

Performance Skills The dancer draws The dancer The dancer The dancer is
the judge in to want communicates with communicates with generally focused,
Projection of eye to watch them and audience/judges audience/judges but only some
contact and cheerful is able to engage through eye contact through eye contact attempt made to
facial expressions the audience and facial and body and facial and body grab attention of
with the judges. completely through expression. Is able expression. the judges with eye
The dancer is their performance. to engage the Occasionally loses contact and good
confident with A true joy to judges. focus. facial expression.
movements. watch!

Rhythm/Tempo Shows a complete Accurate in beat, Generally accurate Shows a basic

understanding of tempo, rhythms of in beat, tempo, understanding of
Staying on count tempo and beat and dance sequences rhythms of dance tempo and beat, but
and with the beats stays on rhythm throughout the sequences most of falls behind and/or
of the music. throughout the dance. the time. speeds up in places
dance. or makes errors in
rhythm.

Choice of music The group choose The group choose The group choose The group choose
music suited to the music suited to the music suited to the music not suited to
dance routine. Mix dance routine. No dance routine. No the dance routine.
music was mix music was mix music was Mix music was
manifested and manifested and manifested and manifested and
effects of music are effects music are effects music are effects music are
done. done. done. done.