College of Engineering and

Architecture
Bachelor of Science in Architecture
BSARCH 1A
Lyka Holaso Mark Obafial
Marion Therese Navarrosa Jasseim Bedes Mr. James A. Olorosisimo
Alyssa Devila Shennen Joy Guerra Professor
Neca Paula Arceo Merry Grace Morato
Phil Reana Miranda (Reporter Group 1)

UNIT 1: FITNESS AND WELLNESS FOR ALL

Physical education today has the potential of contributing to the enhancement of positive
lifestyle changes which ultimately lead to a better quality of life. Thsiis means that through physical
education the individual can acquire sufficient knowledge and understanding, activity skills and
desirable attitudes that will eventually contribute to his well-being. In the process, he can achieve total
fitness which will enable him to avoid common illness, use leisure wisely, practice safety from harm
and overcome life stresses. Ultimately, physical education can contribute towards a relatively long and
happy life.

WHAT IS PHYSICAL EDUCATION?

Physical education refers to an important segment of general education which aims to contribute
to the total development of the learner through participation in selected vigorous activities. It provides
opportunities to acquire lifelong skills that are essential to his physical, mental, social, and emotional
development.

Source : Unit 1 Foundations of Physical Fitness

Author : Prof. Rose Marie R. Piamonte, Eva Rose G, Malones, Delbert D. Bernardo

HISTORY OF PHYSICAL EDUCATION

The brief history of physical education began in Germany in the 1800s with the opening of the
first gymnasium and schools focused on gymnastics, hygiene training and care and development of the
human body. Sweden followed suit, then other European nations. By the year 1950, over 400 institutes
had introduced majors in physical education and many public schools worldwide had begun to
incorporate physical conditioning into their curricula.
The Young Men's Christian Association launched its very first chapter in 1851 and focused on
physical activities. Public school, helped develop sport by introducing rules. Sport was used in school
to control behavior and instill discipline. Colleges were encouraged to focus on intramural sports
particularly track, field and football.
Middle class saw the benefit of sport improved character building and health of workers.
Military exercises were introduced to school to improve fitness and became a formal requirement
following the civil war when many states opted to pass laws that required schools to incorporate a
substantial physical education component into their curriculums. Following the war 1945, new schools
were built with gymnasiums that focus on movement and child centered learning. PE was taught
through dance gymnastics, games and swimming.
College athletics received a major stimulus when a National Collegiate Athletic Association was
created in the early 20th centuries. There was a rise in popularity of sports within colleges and
universities and funding greatly increased. Colleges took great pride in their athletic programs and
sports scholarships became a norm. There was also a surge in people who enrolled in sports education
programs to meet the growing demand for professionals in the field.
But recent awareness of the need for balanced curriculums particularly given the national
concern over the state of obesity and children's attention towards non-physical activities like video
games has brought physical education back in the spotlight. The government has re-signaled its
commitment to physical education by making it mandatory in public schools in early classes. One of
the most interesting developments in the history of physical education has been how the definition of
physical education has evolved. While it only encompassed traditional sports in the beginning, it now
includes several less physical activities such as yoga and meditation which are considered critical to
helping students develop a sense of control in such a stressful age.

Source : www.excite.com (Brief History of Physical Education)

CONCEPT ON PHYSICAL FITNESS AND WELLNESS

Physical fitness - a state of well-being that provides the foundation for the tasks of daily living,
a degree of protection against chronic diseases, and the body’s ability to function efficiently and
effectively in work and leisure activities. In essence, physical fitness describes a set of attributes
relating to how well one performs physical activities.
Wellness on the other hand, is more general and encompasses your whole being. It refers to
your overall well-being, which means in addition to being physically fit, you also have to be
emotionally and mentally fit.

HEALTH RELATED FITNESS COMPONENTS

Body Composition - is the component which considers the individual body type, according to
the height, weight, frame size and the ratio of the fat mass to lean muscle mass.
Cardiovascular Fitness - defined as the component which helps to determine if the heart and
lungs are working in coordination. It shows the ability of the body to deliver oxygen and nutrients to
tissues and to remove wastes. (Exercises : walking, running, biking, rowing and treadmills.)
Flexibility - defined as the component which checks the ability of the joints in the body to
move to their full range of motion. (Activities: yoga, Tai Chi and stretching)
Muscular Endurance- the ability of the body to perform repeated exercises without getting
tired. If a person can perform more number of repetitions of a particular strength training exercise, then
it can be said that he/she has good muscular endurance. (Strength training exercises : running, jogging,
cross-training on an elliptical machine, etc.)
Muscular Strength- this is the “power” that helps you to lift and carry heavy objects. Without
muscular strength, your body would be weak and unable to keep up with the demands placed upon it.
(Weight training exercises : push ups, pull ups, biceps curls, pectoral fly, leg extensions, back
extension, etc.)

SKILL RELATED FITNESS COMPONENTS

Agility - relates to the ability of a person to rapidly change the position or directions of the
entire body in space with speed and accuracy.
Balance - is the ability of a person to control human body or to maintain equilibrium while
stationary or moving (static and dynamic conditions). E.g. hand stand, skating, skiing, catching a fly in
baseball,etc.
Coordination - relates to the ability of the person to use the senses, such as sight and hearing,
together with body parts in performing motor tasks smoothly and accurately.
Power - is considered to be a combination of strength and speed. It has also been defined as the
ability to exert muscle force quickly.
Speed - the ability of a person to execute motor movements with high speed in the shortest
period of time. It is equal to the distance covered per unit of time.
Reaction Time - A skill-related component of physical fitness that relates to the time elapsed
between stimulation and the beginning of the reaction to it.
 PHYSIOLOGICAL FITNESS RELATED COMPONENTS

Physiological fitness- includes non-performance components of physical fitness that relate to

biological systems that are influenced by one's level of habitual physical activity.
Metabolic fitness - includes sub-components such as blood sugar levels, blood lipid levels, and
blood hormone levels.
Morphological Fitness -A non-performance component of physical fitness related to body
composition factors such as body circumferences, body fat content and regional body fat distribution.
Bone Integrity - A non-performance component of fitness related to bone mineral density. Bone
integrity is related to habitual physical activity.

SPORTS RELATED FITNESS COMPONENTS

Individual Sports - which are sports played alone without teammates. (badminton, bowling,
boxing, etc).
Team Sports - includes any sport which involves players working together towards a shared
objective. (basketball, volleyball, rugby, water polo, handball, lacrosse, cricket, baseball, wrestling and
the various forms of football and hockey).

Source : study.com (Individual Sports: Definition, Examples & Skill Development), kenoshachc.org
(Do You Know The 5 Components To Physical Fitness?), health-galaxy.com (What Is Physical
Fitness?)

FACTORS IN ACHIEVING FITNESS AND WELLNESS

Six factors affecting physical fitness:

1. Stress and Tension
◦ Stress and tension tend to have a negative effect on physical fitness. Stress and
tension decrease the psychological power of an individual, which in turn, reduces
the level of physical fitness.
2. Good Posture
◦ Everyone appreciates the good posture of an individual. Good posture enhances
the physical fitness. It is also the symbol of wellness. The person who does not
have good posture, tends to have lower level of physical fitness.
3. Heredity
◦ Heredity also plays a vital role in affecting the physical fitness. In fact, heredity
decides the structure of a person. Slow twitch fibres (red fibres) and fast twitch
fibres (white fibres) also depend on heredity. If the percentage of slow twitch
fibre is more, the person will have more endurance, whereas if the percentage of
fast twitch fibre is more, the person is likely to have more speed. So, it can be
said that heredity also affects the physical fitness,
4. Environment
◦ The environment, which includes climate, temperature, altitude, social and
cultural factors, affects the physical fitness of a person. Research studies indicate
that the persons who live in cold climate tend to have more physical fitness in
comparison to those or as who live in hot climate. There are many societies in
the world in which stress is laid down upon physical fitness of individuals. So, as
a whole, it can be said that environment plays a vital role in affecting the
physical fitness of a person.
5. Standard of Living
◦ Standard of living also affects the physical fitness of an individual. It plays an
indirect role in influencing the physical fitness It has been observed that the
people who have low standard of living, are likely to have less physical fitness.
6. Balanced Diet
◦ Balanced diet also influences the level of physical fitness. Balanced diet is not
only helpful in maintaining the physical fitness but also it improves the level of
physical fitness. If balanced diet is not taken, it will have a negative effect on the
level of physical fitness.
Source : https://www.zigya.com/amp/previous-year-papers/cbse/12/Physical
%20Education/2012/CBSE2012021/PEEN12155586/0

FITNESS AND WELLNESS ASSESSMENT

Fitness Assessments - a fitness assessment is a series of tests that helps your trainer determine
your physical fitness level and aids in developing your personalized program. The results can identify
your strengths and weaknesses in relation to your physical fitness and help in setting attainable fitness
goals. A fitness assessment is a valuable tool used to establish baseline measurements and can be used
to monitor your performance and assess your progress throughout your exercise training.
Assessment includes:
1. Height & Weight
 Height and weight is the starting point that helps establish whether or not you need
to lose weight based on your height, and if so, how much. You can implement new
diet and exercise plans if you weigh too much. You can then track these changes
over time to see if you are progressing accordingly.
2. BMI and Body Composition
 Height and weight measurements are also needed to determine your BMI or body
mass index. Monitoring your weight and BMI can help you gauge how well you are
progressing in your training or diet modification program over time.
 A measurement similar to BMI, is the measurement of body composition or the
ratio of lean body mass to fat mass. This is often performed with skin fold
measurements although some digital means are available. This helps you better
understand how much of your weight is muscle mass vs. fat. For example, you may
weigh a lot (which will push up your BMI score) but your higher weight could
reflect the fact that you have a lot of lean muscle as opposed to fat. This means that
although your BMI score would skew high, your body composition measurement
which considers your lean muscle mass, is the more relevant assessment when
determining your proper diet and exercise plan.
3. Cardiovascular Fitness
 Cardio is any aerobic exercise like running, swimming, or biking which gets the
blood circulating through your body while getting your heart rate up. If you do a lot
of cardio, you are more likely to have a lower resting heart rate compared to a person
who is not as fit. Your heart rate, or pulse, is how many times your heart beats in one
minute. A very high resting heart rate may be an indicator of stress, poor
cardiovascular fitness, or a more serious medical condition.
 Another assessment of your cardiovascular health is your blood pressure. Blood
pressure is a measure of the force of the blood on the arteries as it gets pumped out
of the heart. High blood pressure indicates that the force is too great. High blood
pressure should be brought under control with proper diet, exercise, and sometimes,
medication.
4. Other Fitness Tests
 Step Test - measures your aerobic fitness as you step on and off a 12-inch step for 3
minutes straight. This test measures how quickly your heart rate returns to normal
after performing the test. The better your cardiovascular fitness, the faster your heart
rate will come back down to normal after exercise.
 Sit-up test and Push-up test - Both of these tests are measurements of muscle
strength and endurance. These tests measure how many sit-ups and push-ups you can
perform in a minute. The stronger you are for your weight, the more you should be
able to perform.
 Sit and Reach test - measures your flexibility in your lower back and hamstrings.
Ways to improve your flexibility include consistent stretching exercises or fitness
routines that include yoga.

Source : https://recreation.richmond.edu/fitness/assessments, study.com (Purpose and goals of Fitness

Assessment)