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lesson 1 and 2

Physical Fitness is the ability of the body to carry workload without undue fatigue and to participate in
recreation with ease and enjoyment and still have enough energy to respond in any emergencies of life.
A person’s level of physical fitness depends largely on how frequently and intensely he or she exercises.
Most health experts agree that people should exercise at least three times a week to maintain desirable fitness.
Improvement occurs faster with more frequent workouts.
There are two basic components of physical fitness: the five health-related components and six skill-
related components. Health-related fitness is the ability to become and stay physically healthy. Skill-related fitness
enhances one’s performance in athletic or sports events.
Health Components                                              Skill Components
Cardiovascular Endurance                                    Agility
Muscular Strength                                                   Balance
Muscular Endurance                                               Power
Flexibility                                                                   Speed
Body Composition                                                   Coordination
                                                                                    Reaction Time
 
Health-related Components
 
_A.    Cardiovascular Endurance – is the ability of the heart and lungs to function efficiently and effectively
over a prolonged period of time.
                                               
_B.    Muscular Strength – is the ability of the muscle to generate the highest force in performing one
repetition against a maximal load.                                                          
 
_C.    Muscular Endurance – is the ability of the muscles to resist fatigue when performing multiple
repetitions against a submaximal load.
                                                                      
D.    Flexibility– ability to move the joint throughout its entire range of motion without pain.     
                                                           
E.    Body Composition – is the relative amount of fat and lean tissue in the body.           
 
Skills – Related Components
 
_A.    Agility– Is the capacity to change the direction of the body quickly and effectively.
 
B.    Balance – It involves vision, reflexes, and the skeletal muscular system which provides the maintenance
of equilibrium.
 
C.    Power– is the ability of the muscle to release maximum force in the shortest possible time.
 
D.    Speed – It is the ability to move one’s body from one point to another in a shorted possible time.
 
E.    Coordination – It is the ability to integrate the sense with muscles so as to produce accurate, smooth,
and harmonious body movement.
 
__MCE_ITEM____MCE_ITEM__F.     Reaction Time – It is the time required to respond or initiate a
movement as a result of a given stimulus.
 
Physical Education (PE) is defined as an education of, by, and through human
movement. It is the interdisciplinary study of all area of science relating to the transmission of
physical knowledge and skills to an individual or a group, the application of these skills, and
their results.
According to Wikipedia as stated by Dimapilis (2009), the term Physical Education came
from the Latin words “physica”, which means physics and “education”, which means the training
of the bodily organs and powers with view to promotion of hearts and vigor.
 
 Physical Education serves to develop the body, mold the character, and discipline the
mind, as a medium of man’s total, intellectual, and developmental education using experiences
centered in movements. The slogan for physical education from the days of ancient Greece until
the present is “menssana en corporesano,” which stands for a sound body in a sound mind.
Today’s emphasis on physical education centers on its educational potential, its power
to contribute to more than just the development of physical fitness, physical skills, and desirable
qualities. Physical education can effectively expand its function as an educational tool by
focusing on movement exploration, creativity, thought and problem solving process, concept
formation, and associated learning leading to positive self-concept and confident self-image.
The primary aims of physical education vary historically, based on the needs of the time
and place. Often, many different types of physical education occur simultaneously, some
intentionally and others not. Most modern school systems claim their intent is to equip students
with the knowledge, skills, capacities, and values along with the enthusiasm to maintain a
healthy lifestyle into adulthood.
            The following objectives of Physical Education are viewed and stated in terms of their
contribution to the outcomes of education and which justify the existence of physical education
in the curriculum.
 
OBJECTIVES OF PHYSICAL EDUCATION
A.    Physical Development – through carefully selected physical education activities, an
individual who participates actively will develop and maintain good health and high level of
physical fitness. The acquisition of physical skills can motivate an individual to participate
further in physical activities; hence, healthy growth and development of each learner will be
enhanced.
B.    Social Development – participation in Physical Education activities provides opportunities
for the acquisition and practice of desirable social traits necessary for adjustments to happy
living and to social life in general.

C.   Emotional Development – the informal nature of physical education offers opportunities for
the development of expression and emotional traits needed for emotional mastery.
D.   Mental Development – Through participation in Physical Education activities the individual
develops his mental capacities as he learns the mechanical principles of underlying
movement, as the learner acquires knowledge and understanding of rules and strategies of
games and sports as well as dance instructions, as he discovers ways of improving his
movements in gymnastics and dance, and the ability to analyze and give judgements.
 
CONCEPTS OF PHYSICAL FITNESS
 
1.    Do not over exercise, for physiological reasons, it is not good to over exercise.
2.    Getting started with lighter load.
3.    Fitness exercises are boring – have a variation of exercises using the same muscles.
4. Exercises which develop timing or coordination and which develop control and command of the muscles,
balance, and exactness in their movements.
5.    Best time to have conditioning program depends on the individual’s determination. “There is no best
time to exercise. The best is whatever your available time is.”
6.    Fitness is lifetime.
__       PHYSICAL FITNESS.  It is a physical state of well-being that allows people to perform daily task or
activities efficiently without undue fatigue.
__       FLEXIBILITY.  It is the quality of plasticity, which gives the ability to do a wide range of motion.
__       MUCULAR ENDURANCE. It is the ability to sustain long continued contractions where a number of
muscle groups are used.
__       HEALTH.  It is the state of being free from illness or injury.
__       MUSCULAR STREGHT. It is the ability of muscle group to contract against a resistance.
          SET. It refers to the number of exercise sessions an individual performs per week at least
three to five workouts.
__        INTENSITY.  It refers to the difficulty level or load or the exercise to be performed.
           AEROBICS.  It is a system of exercises intended to develop the body’s ability to take in and use
oxygen.
_        PRINCIPLES OF ADOPTATION. It is the training principle that the body adapts to the particular type
and amount of stress placed on it.
A OTHER TERMS:
       - PRINCIPLES OF TRAINING EXERCISE:
               *SPECIFICITY
               *ADAPTATION
               *REVERSIBILITY
               *PROGRESSION
               *OVERLOAD
               *INDIVIDUALITY
               *RECOVERY
        -EXERCISE
        -SET
        -CONCENTRIC MUSCLE CONTRACTION
        -ISOMETRIC EXERCISE
        -TYPYES OF STRETCHING:
                    *BALLISTIC STRETCH
                     *STATIC STRETCH
                    *DYNAMIC STRETCH