Unit 1

UNIT 1
PHYSICAL EDUCATION DEFINITION AND GENERAL

OBJECTIVES
Physical Education is an integral part of the education process and is
geared towards the development of physically, mentally, emotionally
and socially fit individuals through the medium of physical activities
which have been properly selected with an analysis in achieving these
outcomes (Bucher, 2011).
Physical Education is an educational approach through physical
activities for the development of total personality of the individual to
its fullness and perfection in body, mind and spirit (Central Advisory
Board of Physical Education and Recreation, 2011).
Paragraphs 1-2, Section 19, Article XIV, 1987 Philippine

Constitution
“The state shall promote Physical Education and encourage sports

programs, league competitions, and amateur sports including training
for International competition to foster discipline, teamwork, and
excellence for the development of a healthy and alert citizenry.”
Paragraphs 1-2, Section 19, Article XIV, 1987 Philippine

Constitution
“All educational institutions shall undertake regular sports activities

throughout the country and in cooperation with athletic club and other
sectors.”
Article 1 of the International Charter of Physical Education and Sports,
UNESCO, Paris, 1978 and Recommendation 1, Interdisciplinary
Regional Meeting of Experts on Physical Education, UNESCO, Brisbane
Australia, 1982.
“The practice of Physical Education and Sports is a fundamental right

for all.”
“And this right should not be treated as differently in principle from
the right to adequate food, shelter and medical care.”
GENERAL OBJECTIVES
PHYSICAL DEVELOPMENT
Physical growth and development deals with the program and set of activities
that builds physical power and strength in an individual through the
development of the various organic systems of the body.
EMOTIONAL DEVELOPMENT
Engaging in physical activities offers great opportunities for individuals to
express themselves, arousing qualities and attributes needed for emotional
stability.
MENTAL DEVELOPMENT
Mental development objective pertains to the accumulation of knowledge and
the ability to think and to interpret this knowledge.
SOCIAL DEVELOPMENT
Social development objective deals with making an individual able to make
personal adjustments, peer and group adaptation, and being open to changes
as a member of society.
SPIRITUAL DEVELOPMENT
Spiritual development promotes deep thinking about the way in which the
body works. Learners are expected to analyze and seek ways to improve
performance.
Concepts on Physical Fitness & Wellness

Concepts on Physical Fitness & Wellness is designed to deliver a comprehensive
text and digital program that continues to be at the cutting edge of physical activity
and health promotion, empowering students to make positive steps towards
developing a lifelong commitment to being active.
Physical fitness is the primary specific objectives in teaching physical education.
Therefore, it is in order that the physical education teacher should have the correct
concept of physical fitness.
Physical fitness is the ability to perform one daily tasks efficiently without fatigue
but with extra reserve in case of emergency.
What is health?
Health is a state of complete physical, mental, and social well-being and not
merely the absence of disease or infirmity (world heath organization)
Health is the optimal well-being that contributes to one’s quality of life. It is more
than freedom from disease and illness, though freedom from disease is important to
good health.
(Corbin & welk et al Concepts of physical fitness)
Health is a condition of being sound and body, mind or spirit, especially freedom
from physical disease or pain. ( Meriam-Webster)
Health is the ability to live your dreams. It is not about the absence of pain,
discomfort or disease but points more toward a quality of life and way of being in
the world. (Moshe Feldenkrais)
Healthful lifestyle is the only way to maintain and preserve heath, rather than
waiting until one sick and then trying to get well. This state of enhanced well-being
is referred to as wellness.
What is wellness?
Wellness is the integration of many different components (social, emotional,
mental, spiritual and physical) that expands one’s potential to live (quality life) and
work effectively and to make a significant contribution to society. (Charles Corbin
et al Concepts of physical fitness)
Wellness is satisfying your needs regarding mental and emotional stability, social
consciousness and adaptability, spiritual and moral fiber, and physical health
consistent with your heredity. (William Prentice get fit stay fit)
Good health is no longer viewed as simply the absence of illness. The notion of
good health has evolved notably in the last few years and continues to change, as
scientists learn more about lifestyle factors that bring on illness and affect
wellness. Wellness living requires implementing positive programs to change
behavior in order to improve health and quality of life, prolong life and achieve a
total well-being.
Cardiovascular/Aerobic Conditioning
Cardiovascular system literally means “cardio” or heart and “vascular” or a system
or network of blood vessels. Aerobic exercise is any type of cardiovascular
conditioning. Aerobic conditioning is a process whereby the heart and lungs are
trained to pump blood more efficiently, allowing more oxygen to be delivered to
muscles and organs. Aerobic conditioning is the use of continuous, rhythmic
movement of large muscle groups to strengthen the heart and lungs
Strength Training and Muscular Development
Strength training is a musculoskeletal exercise type that progressively increases the
resistance muscles can overcome. Over time, this enlarges and strengthens the
muscle themselves. Strength training improves your health in several ways. More
muscle mass increases your metabolism, helping you burn more calories. This
makes it easier to control your weight.
Stronger muscles reduce the risk of injury during daily activities or other exercise.
The basic principles of strength training involve a manipulation of the number of
repetitions, sets, tempo, exercises and force to cause desired changes in strength,
endurance or size by overloading of a group of muscle.
A strength exercise is any activity that makes your muscles work harder than usual.
This increases your muscles' strength, size, power and endurance. The activities
involve using your body weight or working against a resistance.
Stretching- Muscles, Ligaments and Tendons

Stretching is a form of physical exercise in which a specific muscle or tendon (or
muscle group) is deliberately flexed or stretched in order to improve the muscle's
felt elasticity and achieve comfortable muscle tone. The result is a feeling of
increased muscle control, flexibility, and range of motion.
Stretching is another important component of your fitness and well-being.
Stretching should be done along with weight training or aerobic exercise at least
three times a week.
In addition, stretching should be done when muscles, tendons and ligaments are
properly warmed up. This means it is best to stretch just after a brief physical
warm-up routine. You should hold each stretch for a minimum of 30 seconds and
extend to the point of tension, but stop before pain.
Core Stability
Core stability refers to the ability to keep your spine from moving during physical
activity, such as walking, running, swimming, etc. Your core helps you control
your body effectively, helping you use your arms and legs to the best advantage
and preventing your spine from bending or flexing unintentionally.
Core stabilization involves strengthening the muscles that line your spine and make
up your abdomen and pelvic floor. These muscles help control your posture,
balance and the power and efficiency with which you move.
Nutrition and Supplementation
Nutritional supplements are any dietary supplement that is intended to provide
nutrients that may otherwise not be consumed in sufficient quantities; for example,
vitamins, minerals, proteins, amino acids or other nutritional substances. Products
are usually ingested in capsule, tablet or liquid form.
Mental Rest and relaxation
Relaxation differs from rest, in that relaxation is our mind's way of rejuvenating,
and can assist in reducing the arousal we experience from stress and/or anxiety.
This means that while rest occurs while we are asleep, relaxation occurs while we
are awake, and involves us engaging in activities that we enjoy.
Proper rest and relaxation are important to give the mind and body time to
recuperate. Like muscles that become sore due to use, the brain needs time to cool
down. Without this time, function and performance decrease and complications
arise. Inadequately rested muscles can lead to injury and a tired brain can create
stress and confusion. Be sure you are taking enough time to relax between
activities.
Sleep
A condition of body and mind such as that which typically recurs for several hours
every night, in which the nervous system is relatively inactive, the eyes closed, the
postural muscles relaxed, and consciousness practically suspended. Some people
experience sleep disorder “insomnia “, the inability to get to sleep or sleep well at
night, can be caused by stress, jet lag, a health condition, the medications you take,
or even the amount of coffee you drink. Insomnia can also be caused by other sleep
disorders or mood disorders such as anxiety and depression.
Sleep is necessary for your overall health, fitness and mental well-being. Experts
recommend eight hours of sleep to obtain the maximum benefits, which are many.
Lack of sleep has been proven to lower the efficiency of your immune system. It
has also been implicated in contributing to heart disease and Type 2 diabetes.
Recent studies suggest that not getting enough sleep can prevent people from
losing weight.
Sleep also gives your brain time to sort out the information it has collected during
the day. This reduces confusion, improves memory and makes you more alert.
Sleep also positively affects coordination and appearance.
Fitness and Wellness Assessment

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.
Using the five factors you would then create a fitness assessment using the
following five elements: health evaluation, body composition tests, cardiovascular
endurance tests, body strength tests, and joint flexibility tests.
(recreation.richmond.edu. & www.glofox.com)
The main tests in a fitness assessment evaluate body mass index; resting heart rate
and blood pressure; and cardiovascular fitness. ... Additional tests might be used to
evaluate body composition, lung capacity, flexibility and strength.
(www.ideafit.com)

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UNIT 1

PHYSICAL EDUCATION DEFINITION AND GENERAL

Paragraphs 1-2, Section 19, Article XIV, 1987 Philippine

“The state shall promote Physical Education and encourage sports

Paragraphs 1-2, Section 19, Article XIV, 1987 Philippine

“All educational institutions shall undertake regular sports activities

“The practice of Physical Education and Sports is a fundamental right

Concepts on Physical Fitness & Wellness

Stretching- Muscles, Ligaments and Tendons

Fitness and Wellness Assessment

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