Physical Education Reviewer

Lesson 2: Fitness
Lesson 1: Physical Education Is defined as 'the ability to carry out daily
tasks with vigor and alertness, without
Physical Education came from the Latin
undue fatigue, and with ample energy to
words “physica” which means physics and
enjoy leisure-time pursuits and respond to
‘’education’ which means training of the
emergencies.
bodily organs and powers with a view to the
promotion of heart and vigor.

A. Health - Related Physical Fitness Term

Key Goals of Physical Education and Muscular Endurance – is defined as the
Wellness ability of the body to perform repeated
exercises without getting tired.
A. Physical Development
- An individual who actively participates Cardiovascular Endurance – can be defined
in any physical activity can have and as the component which helps to determine
sustain good health and elevated if the heart and lungs are working in
fitness level. coordination.
B. Mental Development Muscle Strength – can be defined as the
- An individual who develops mental capability of the muscles to lift weight.
capacity as information is attained
Flexibility– is the range of motion available
and understands the right approach
in a joint. It is affected by muscles length,
and rules of the games as well as in
joint structure and other factors.
different aspects of physical
education program. Body Composition – is the ratio of fat to
C. Social Development muscle. Minimum of fat and maximum of
- The ability of a person to act lean mass is a sign of a healthy and fit body.
accordingly in a situation or event; To know your fitness level you need to
the commitment of a person to understand your body composition.
develop appropriate interaction.
D. Emotional Development
B. skill - Related Physical Fitness Term
- Refers to how the students regulated
their expressions and emotions Balance-is the maintenance of equilibrium
through their experiences. while stationary or while moving.
Agility - to rapidly change the position of
the entire body in space with speed and
accuracy.
Coordination– relates to the ability of the Morphological Fitness
person to use the senses, such as sight and
- its main focus is the body
hearing together with body parts in
composition specifically on the level
performing motor task smoothly and
of body fats contents
accurately.
- its circumference and the fats
Power– is considered to be a combination distribution to the areas in our body.
of strength and speed. It has also been
defined as the ability to exert muscle force
quickly.
Reaction Time – it relates to the time
elapsed between stimulation and the
beginning of the reaction to it.
Speed – is the ability of a person to execute
motor movements with high speed in the
shortest period of time.
Lesson 3: Physical Fitness

C. NON – PERFORMANCE FITNESS TERM HEALTH-RELATED FITNESS

Physiological Fitness BODY COMPOSITION- Measures the
- It is one component of fitness where cardiovascular endurance.
its focus is in the level of physical BMI CLASSIFICATION
activity a person does habitually. 18.0 BELOW UNDERWEIGHT
- It more focused on the performance 18.5-23.0 NORMAL
of whole body and how the body
23.5- <30 OBESE
reacts to the different activity that we
do.
3-MINUTE STEP TEST- Measures the
Metabolic Fitness
cardiovascular endurance.
- is focused on the metabolic PUSH-UPS- Measures endurance of
performance of the body especially shoulders and arm muscles.
on the lipids in our blood profile and
its sensitivity to insulin. BASIC PLANK- Measures strength/stability
of core muscles.
- Metabolic training is for strength,
cardio, full body, rest periods and ZIPPER TEST- Tests the flexibility of shoulder
variety. girdle.
SIT AND REACH- Measures the flexibility of B. Keep the students on the go most of
the hamstring and lower back. the class time;
SQUAT TEST- Determine the level of leg C. Engage the students to participates
endurance. regardless of ability
D. Contribute to overall physical activity
participation;
SKILL-RELATED FITNESS
E. Provide students to proportion of the
STICK DROP TEST- Measures the time to
recommended amounts of physical activity;
respond to a stimulus.
F. Prepare students for an active
JUGGLING- Measures the eye and hand
lifestyle, including one that continues into
coordination.
adulthood.
STORK BALANCE STAND TEST- Assesses
one’s ability to maintain equilibrium.
MAJOR STRAND OF HOPE
STANDING LONG JUMP- Measures the
strength and power of the leg muscle. STUDENT- The youth at the center of the
model.
HEXAGON AGILITY TEST- Measures the
ability of the body to move in different INTERPERSONAL- The families, teachers,
directions quickly. peers who influence the individual.
ORGANIZATIONAL- School for both
organizational and physical structure.
COMMUNITY- The surrounding built and
natural environment and opportunities that
support the activity.
POLICY- The policies, rules, procedures and
Lesson 4: H.O.P.E expectations that influence each of the
above.
Intention to Change Eating Habits for Good
HEALTH OPTIMIZING PHYSICAL EDUCATION Health
HOPE- it focuses on the following main 1. Eat all the food you enjoy, BUT do it
goals in small quantity;
A. Focus on health level of fitness 2. Always have a plan; it is important to
through engaging with games and sports; balance your meal for the rest of the day;
3. Focus on the Good-for-you foods; 3. HAD A CREATIVE MIND
healthy and nutrients – rich foods will help
4. PHYSICAL STRENGTH AND ENERGY
to stable the blood sugar and help your
brain to signal your belly that you are full; 5. HELPS IN ONE’S WEIGHT
ADMINISTRATION
4. Always eat green leafy vegetables but
you can always incorporate high-flavoured 6. STRONG EMOTIONAL STABILITY
add-on;
5. Spend more time preparing your
food, it is linked to better eating habits;
6. Eat lunch like a KING. Lunch time is
when your body’s digestion is at its peak,
you can feel your body when it actually
needs a fuel;
7. Have a better diet, think of food not
only as a body fuel for energy but also a
pleasure.
8. Eat the rainbow foods, green, orange, HEALTH, WELLNESS AND HEALTHY
purple, red, yellow vegetables. They will LIFESTYLE
supply your body with a range of disease – - INCREASE YEARS AND QUALITY
fighting phytonutrients; HEALTHY LIFE STYLE AND ELIMINATES
9. Know where your snacks are; always HEALTH INCONSISTENCY
have an emergency stash of snacks, like - INCREASE INCIDENCE OF PEOPLE
yogurt, nuts, Dried fruits, and nitrate free REPORTING “ACTIVE DAYS”
jerky; - INCREASE INCIDENCE OF PEOPLE
REPOSTING “HEALTHY DAYS”
10. Follow the 80/20 rule; eating 80%
healthy foods of the time and save 20% for - INCREASE ACCESS TO HEALTH
splurges INFORMATION AND SERVICES FOR
ALL PEOPLE

THE POWER OF SLEEP

S.M.A.R.T.
SPECIFIC – A DEFINED AND CLEAR GOAL
THE BENEFITS OF A GOOD NIGHT SLEEP SETTING.
1. SHARPNESS OF ONE’S MIND MEASURABLE – IT SHOULD BE CLEARLY
2. BECOMING MORE PRODUCTIVE MEASURED TO SEE THE PROGRESS IN
ACHIEVING YOUR GOALS.
ACTION ORIENTED – AN OUTLINE OF YOUR 1. HEALTH – Is having a positive feeling
DETAILED ACTIVITY FOR YOU TO BE ABLE TO on a achieving a quality of life and a body
SEE THE PROGRESS IN COMPLITING YOUR that is free from disease
TARGET
2. HEALTH GOALS – Is setting an activity
REALISTIC – CREATE AN ACTIVITY THAT IS specifically for achieving your health and
ACHIEVABLE IN AN NATURAL WAY, DO NOT wellness objectives.
FALL IN TO TRAP THAT OFFER FASTER
3. HEALTH LIFE EXPECTANCY – Is an
RESULT BUT IT AN UNHEALTHY WAY
estimate of how many a person might be
TIMED – MAKE A DEADLINE IN ACHIEVING expected to live.
YOUR GOAL, SO YOU CAN TRACK YOUR
4. WELLNESS – Is a reflection of optimal
BODY DEVELOPMENT AND PROGRESS
health where the body is functioning to its
full potential in all aspects of line, work and
society
PHILIPPINES AGE STRUCTURE
As of the beginning of 2015 according to our
estimations Philippines had the following LESSON 5: Principles of Exercise
population age distribution:
Overload- Training must be raised you a
higher level than normal to create the extra
- Percentage of the population under demands to which your body will adapt.
15 This can be done in the three ways:
- Percentage of the population ✓ Increase the intensity – run faster
between 15 and 64 years old
✓ Increase the frequency – train more
- Percentage of population 65⁺ often

✓ Increase the duration – train longer.

Specificity- Training must be specific to the

DIMENSION OF HEALTH AND WELLNESS sport or activity, the type of fitness required
A. Emotional - mental wellness B. and the particular muscle groups.
Intellectual wellness Progression- As your body adapts to
C. Social Wellness D. Spiritual wellness training, you progress to a new level of
fitness. To then take this to the “next level”,
E. Physical wellness
a gradual increase in intensity is needed to
create an overload.
Reversibility- The effects of training are
reversible. If exercise is reduced in intensity
or even stopped, the benefit can be lost
quickly.
Adaptation- With continued practice, your
body will eventually turn a new sport,
activity or movement skill into second
nature.
Individual Differences- Each person has a
different response to an exercise or training
program and each person needs to exercise
and training accordingly.