FITNESS EXERCISES

TOPIC 1: COURSE INTRODUCTION

Why study Physical Education in college?
Before we discuss PE 102 Fitness Exercises, we first need to understand why college students,
after finishing PE courses in the Elementary, Junior High School, and Senior High School, are still
required to take PE courses in college.
The very basis of the inclusion of PE from Elementary to the College level is Article XIV Section
19 of the Philippine Constitution.
ARTICLE XIV
EDUCATION, SCIENCE AND TECHNOLOGY, ARTS, CULTURE AND SPORTS
EDUCATION
SPORTS
Section 19. (1) The State shall promote physical education and encourage sports programs,
league
competitions, and amateur sports, including training for international competitions, to foster
self-
discipline, teamwork, and excellence for the development of a healthy and alert citizenry.
(2) All educational institutions shall undertake regular sports activities throughout the country in
 It is therefore the hope of every educational institution that students get the
maximum benefit from their participation in their PE classes, not just to complete and
pass because these are required courses for graduation, but because they understand
the lifelong benefits of keeping an active lifestyle throughout an individual’s lifetime
 
Remember this…
Physical Education plays an integral role in the Education system for reasons that
it promotes a holistic approach to the development of a human being encompassing
all aspects such as the physical, mental, social and even emotional. It is therefore
important to note how education of the physical nature in relation to knowledge and
understanding of physical activity, exercise, physical training and physical fitness can
contribute to the life of an individual.
CARDIOVASCULAR ENDURANCE
The ability to perform Cardiovascular endurance (cardiorespiratory endurance or
exercises at moderate-to- aerobic fitness) refers to your body's ability to efficiently and
effectively intake oxygen and deliver it to your body's tissues
vigorous intensities for a
through the heart, lungs, arteries, vessels, and veins. By
prolonged period of time.
engaging in regular exercise that challenges your heart and
lungs, you can:

• Maintain or improve the efficient delivery and uptake of

oxygen to your body's systems
• Enhance cellular metabolism
• Ease the physical challenges of everyday life

Because heart disease accounts for roughly 630,000 deaths

in the United States each year, starting a workout program
that enhances cardiovascular fitness is particularly important.
Running, walking, cycling, swimming, dancing, circuit
training, and boxing are a few workouts that can benefit
heart health.
 MUSCULAR STRENGTH
This is the “power” that helps you to lift and How much force your muscle
carry heavy objects. Without muscular strength, can exert or how heavy weights
they can lift.
your body would be weak and unable to keep
up with the demands placed upon it. The way to
increase strength is to train with heavy weights,
working in the 4 – 6 or 12 – 15 rep ranges. The
heavier the weight, the fewer reps you should
perform!
 MUSCULAR ENDURANCE
The ability of the muscles to Endurance is the ability of your muscles to
sustain exercise for a period of perform contractions for extended periods of
time.
time. Rather than just lifting or carrying
something for a few seconds, the muscles are
used for minutes. The way to increase strength
is to train with light weights, working in the 20
– 25 rep range. Working with lighter weight will
train the muscle fibers needed for
muscular endurance, and the higher rep range
leads to a longer period of exercise.
 FLEXIBILITY
Flexibility is one of the most important, yet often The ability to move muscles and
overlooked, components of physical fitness. Without joints through a full range of
flexibility, the muscles and joints would grow stiff and motion.
movement would be limited. Flexibility training ensures
that your body can move through its entire range of
motion without pain or stiffness. To test your flexibility,
lean forward and try to touch your toes. Those with good
flexibility will usually be able to touch their toes, while
those with limited flexibility will not. The sit and reach
test (sitting on the floor and reaching toward your toes) is
another good way to assess your flexibility. The more
flexible you are, the closer you will come to touching
your toes and beyond.
 BODY COMPOSITOIN
Body Composition is referring to what your body is made up of. 
Your body’s ratio of fat  Particularly, the amount of fat, muscle, and lean tissue in your body.
mass to fat-free mass like
muscle and bone. The most common way we measure Body Composition is with
height and weight, even though that’s not the most accurate way to
measure.

Most schools don’t have fancy equipment so they commonly use

height and weight as a measurement for Body Composition since all
you need is a scale and measuring tape.
Your body composition can be control by many different factors, but
the 3 main factors I always highlight for my students are getting
good sleep, staying active and eating healthy foods like vegetables
and fruits.

The type of food you eat, the amount of exercise and activity you
get each day and how much sleep you get can have a very beneficial
or negative impact on your body composition.
WHAT ARE THE 6 SKILL-RELATED
FITNESS COMPONENTS?
 POWER
The ability to do strength work at
an explosive pace Using maximum power quickly. 
Power is the ability to apply maximum
force as quickly as possible. You can train
for explosive power by doing hip-hinged
kettlebell swings, which build power in
the hip. Squat jumps are also an effective
way to build lower-body strength and train
your legs to store and distribute power
through your body. If you can, try box
jumps, which use explosive power to carry
the body on an elevated platform. 
 Being able to perform with speed.  SPEED
Speed is the ability to move through as much The ability to move quickly from one
space in the shortest time possible. point to another in a straight line.
According to the National Institutes of
Health Institute of Aging, the benefits of
speed training include prevention of injuries,
improved endurance, fat burning, and muscle
growth. When at the gym, you can improve
your speed by doing deadlifts, box jumps,
and tire flips, all of which train the body to
use maximum power quickly.
 Practicing accuracy and agility.
AGILITY Agility is the ability to move quickly and to easily
change direction. Basketball players, for instance, are
incredibly agile. They have to move in every direction,
The ability of the body to change jumping, sliding, twisting, and backpedaling in quick
direction quickly response to the movement of the ball and other players.
Their bodies have to be trained to respond and change
course at the drop of a hat.

Agility drills commonly involve exercises that develop

foot speed and direction change, such as:

•Ladder drills: Use an agility ladder to practice quick

and specific foot placement.

•Cone drills: Set up cones in a "T" or star shape, then

sprint, slide, backpedal, or change direction depending
on which cone you're approaching.
 Having full-body coordination.
So many sports and activities require well-honed
COORDINATION
hand-eye (or foot-eye) coordination, including
badminton, golf, soccer, basketball, football, Integration with hand/foot movements
racquetball, archery, softball, ultimate Frisbee, and with the input of the senses
more. All require you to be able to see an external
object and respond precisely with your hands and/or
feet to meet a pre-determined objective.
Think of hitting a golf ball off a tee, catching a fly
ball, or blocking a shot on net in hockey or soccer. To
improve your coordination, try exercises such as:

•Playing catch
•Jumping rope
•Juggling
•Dribbling a ball
•Throwing objects at specific targets
BALANCE Having full-body coordination.
The ability to maintain an upright
posture while still or moving. Coordination is your ability to control your body’s
movements, especially the limbs. Coordination exercises
are some of the most fun. These include juggling, which
helps with hand-eye coordination and movement under
pressure, dribbling tennis balls, and skipping rope, which
improves full-body coordination. 

Gymnasts, yogis, skaters, and surfers all need highly

refined balance skills to be able to participate in their
sports. But these aren't the only athletes who benefit from
balance training.
 Responding with a short reaction time.
Reaction time refers to how quickly you can respond to
an external stimulus. Think about a tennis match for a REACTION TIME
moment: The best competitors react almost
instantaneously when the ball comes off their opponent's The amount of time it takes to get
racquet, sprinting toward the location where they expect moving.
the ball to bounce.

Reaction time hinges heavily on your mind-body

connection. Your eyes see a stimulus, your mind
interprets the stimulus, and your body reacts in
accordance with that interpretation.

Much of this mind-body reaction relates to knowledge of

the sport or activity in question. A professional tennis
player can almost instantly interpret and predict the
movement of a ball. This knowledge enables them to
react more quickly (and accurately) to the stimulus.
 Major Historical Influences

•  Physical education grew from a predominantly medical

background, with major emphasis on fitness, grace in movement,
and the development of character.

•  Accepted, all education should contribute to the development of

the whole student, and P.E. had a role in that development.

•  Third major influence was the growth of sport and its acceptance
into school and university curriculum.
BASIC CONCEPTS OF P.E.

• Education Through The Physical

According to Bucher:

1) Physical Development Objective:

The objective of physical development deals with the program of activities
that builds physical power in an individual through the development of the
various organic systems of the body.
Physical Development Examples
There are seven stages of development experienced over the course of a
person's lifetime. These seven stages are sometimes consolidated into
childhood, adolescence, and adulthood. The seven stages are:

•Infancy: This stage runs from newborn through approximately two years
of age. At this time, an infant is limited in its understanding and physical
ability. Infants cling to their primary caregivers as they develop a sense of
their world. Their physical growth is rapid, with infants gaining weight
and length on a weekly basis.
•Early childhood: Early childhood is defined as the period from eighteen
months to three years. At this stage, children gain mobility and learn to do
simple tasks independently. Children can navigate to their trusted humans
and pick up and play with preferred toys.

•Middle childhood: From three years old to the age of five, children
develop gross motor skills through play. Cooperative play and
independent play include bike riding, jump rope, and swimming. Children
explore activities and discover what they like.

•Late childhood: From ages five through approximately twelve, children

continue to gain height and weight. They also make friendships through
physical activity, learn the limits of their athletic skills, and develop a
stronger understanding of rules.
•Adolescence: This stage of development lasts until about eighteen years
old. During this time, tremendous physical, cognitive, and emotional growth
occur. Individuals experience hormonal changes at the onset of puberty,
which is the set of physical changes that allows reproduction to take place.

•Adulthood: Human physical ability is at its height at the beginning of

adulthood through about forty years old.

•Senescence: Around the age of forty, the beginning of late adulthood,

individuals focus on higher-level emotional and intellectual concerns, such
as legacy and integrity, and they seek deeper intimacy in relationships. At
around the age of sixty-five, physical structures and abilities start to
decline. Vision, hearing, and agility are among the areas of greatest
concern.
2) Motor Development Objective:

The motor development objective is concerned with making physical

movement useful and with as little expenditure of energy as possible and
being proficient, graceful, and aesthetic in this movement.
Motor skills are defined as both small muscle and large muscle movements.

• Gross (large) motor skills, including walking, kicking, hopping, galloping,

running, sliding, skipping, leaping, and jumping, are the foundation of
movement.

• Fine (small) motor skills, including the two-finger pincer grasp and
manipulation of small objects, support the development of pre-writing
skills.

Locomotor skills include walking, hopping, running, jumping, galloping

leaping, and sliding.

Non-locomotor skills include balancing on one foot, moving body parts in

isolation, bending, twisting, turning.
3) Mental Development Objective:

The mental development objective deals with the accumulation a

body knowledge and the ability to think and to interpret this
knowledge.
Physical Education has its significance for both children as well as
adults. People of any age can take advantage of it. As we know,
Physical Exercise is connected to our body movements. No matter
what kind of activity we are performing. It might be exercise, running,
jogging, jumping, skipping, etc. Every physical activity has its effects
on the mental health of the performer. Physical Education has several
beneficial effects on human health along with mental health. We
cannot deny the significance and part of Physical Education in this
regard. Several mental distractions can be avoided through physical
activities that people have to face due to overthinking as they don’t
engage themselves in healthy activities.
4) Social Development Objective:
The social development objective is concerned with helping an individual
in making personal adjustments, group adjustment, and adjustments as
a member of society.

What social development means?

Social development is about improving the well-being of every individual

in society so they can reach their full potential. The success of society is
linked to the well-being of each and every citizen. Social development
means investing in people.