PHYSICAL

EDUCATION
WHAT IS PHYSICAL
EDUCATION?
 TWO (2)
COMPONENTS OF
PHYSICAL FITNESS
 HEALTH-RELATED SKILL-RELATED
FITNESS FITNESS

• defined as fitness • Helps individual to become

good at physical activity.
related to some aspect of
• Ability to perform more
health.
technical activities requires
• The ability to become more use of six skills.
and stay physically • Enhance one’s performance in
healthy. athletic or sports events.
HEALTH-RELATED
FITNESS
• Cardiovascular endurance
• Cardiovascular, or cardio, fitness refers to your body’s ability to sustain
exercise for longer. It’s also known as cardiorespiratory endurance or
aerobic fitness.
• Good cardio fitness allows you to perform different activities for longer
because your heart and lungs are able to deliver oxygen and nutrients to
your working muscles.
• Examples of activities that benefit from good cardio endurance include
walking, jogging, swimming, cycling, and other sports that require
continuous movement.
• Muscular strength
• Muscular strength is the ability of a muscle group to exert force or
lift and carry weight. The stronger your muscles, the heavier
weight you can lift and move
• Muscular strength can vary between different muscle groups. For
example, you may have strong glutes and quads but weaker biceps.
• To ensure well-rounded muscular strength, it’s important to
prioritize muscular strength training of all major muscle groups
like legs, arms, core, shoulders, back, and hips.
• Muscular endurance
• Unlike muscular strength, which measures how much
weight you can lift or move, muscular endurance tests
how long your muscles can withstand an exercise
• In addition to training for muscular strength, make sure
you add some muscular endurance activities into your
routine
• Flexibility
• Flexibility is defined as the range of motion of a joint or group
of joints without pain or difficulty
• Being flexible is important for daily living. For instance, it can
make it easier to maintain good balance, reach the top shelf of a
cupboard, or bend down to pick up something from the ground.
• Further, some activities require more flexibility than others,
such as gymnastics, dance, and martial arts.
• Body composition
• Body composition is the last health-related component of
fitness. It describes the ratio of fat mass to fat-free mass
• Body fat is essential to human health. However, having too
much — especially around the stomach area — has been
linked to poorer health and a greater risk of chronic diseases
like heart disease, type 2 diabetes, and
• Meanwhile, having greater muscle and bone mass is linked
with improved health outcomes and a lower risk of chronic
diseases
SKILL-RELATED
FITNESS
Agility
Agility is your ability to move your body quickly and easily. This also
includes your ability to change directions and still maintain your balance,
such as when you’re running. Some sports that often require you to have
high levels of agility include football, soccer, basketball, and volleyball.
Examples of agility:
• Stepping aside quickly to avoid running into someone
• Quickly maneuvering a snowboard or surfboard to avoid an obstacle
• Stopping and changing directions to avoid getting the ball stolen
from you
• Exercises to improve agility:
• Zigzag cones: Place 10 or more cones in a zigzag pattern about 3
feet (0.9 m) apart. Quickly weave between the cones moving from
side to side. Do 3 repetitions.
• High knees ladder drill: Using an agility ladder,
run with high knees through the ladder so that you touch each ladder
space. Repeat for 3 sets.
• Box jumps: Stand in front of a box that’s around 18 in (45.7 cm) tall
and jump on to it, landing on both feet. Jump back down, then
immediately jump back up. Do 3 sets of 10 reps.
• Speed
• Speed is your ability to move fast and perform a certain movement in a
short amount of time. There are many kinds of speed you might focus
on depending on what sport you play or what activity you want to do,
such as running speed, swimming speed, and hand or foot speed.
• Examples of speed:
• Running fast to catch a baseball
• Swinging a tennis racket quickly to hit the ball
• Jumping up quickly to hit the basketball during tipoff
• Exercises to improve speed:
• Strength training: In order to be fast, you need to build up
the muscles in your arms, calves, ankles, and hips.
Do burpees, squat jumps, and weight-lifting to strengthen
these muscle groups.
• Sprinting: Run as fast as you can for a short interval, rest
until your heart rate goes back down, then repeat. Intervals
can range anywhere from 40 to 400 m (131 to 1,312 ft)
depending on your goal.
• Balance
• Having good balance means being able to maintain your center of gravity when
moving or standing still. This is also your ability to exert control over the various
parts of your body and their movements. Balance is key not only in sports but also
in everyday life, such as when you walk or sit. It’s also an important skill for older
people to maintain to prevent falls.
• Examples of balance:
• Being able to walk in a straight line without veering to the side
• Standing up from sitting in a chair without using your hands for support
• Landing on both feet after jumping
• Exercises to improve balance:
• Yoga: Doing yoga improves your balance by having you hold certain poses for
extended periods of time. Yoga also improves your flexibility, which is crucial
in strengthening balance.
• Lunges: When you do lunges, it’s important to concentrate on maintaining
your center of gravity to avoid falling forward or to the side. Lunges will
improve your balance by strengthening your hip flexors and abdominal
muscles.[6]
• Single leg balance: Stand on one leg and raise your opposite arm above your
head. Hold this position for as long as you can, rest, then repeat. Tighten your
core to improve your balance.
• Coordination
• This is your ability to pull off multiple maneuvers at once. This
includes hand-eye coordination, or the ability to do activities that
require you to use your hands and eyes simultaneously. This skill is
important in a lot of sports where you usually have to coordinate
running, catching, throwing, and other movements all at once.
• Examples of coordination:
• Catching a frisbee while running
• Dribbling a ball while moving
• Jumping and hitting a ball
• Exercises to improve coordination:
• Playing catch: To help strengthen your hand-eye coordination, grab
a friend or family member and take turns throwing and catching a
ball. Or if you’re alone, practice catching by throwing a ball against
a wall.[8]
• Jump rope: Doing jump rope is a good exercise to improve the
coordination between your eyes, hands, and feet.
• Juggling: For a more fun and unique exercise, try your hand at
juggling things like balls or scarves to improve your hand-eye
coordination.
• Power
• This is the amount of force your body is able to exert when you perform
a certain movement. Many people think of power as a combination of
strength and speed since it’s usually defined within fitness as the ability
to overcome resistance in the shortest amount of time.
• Examples of power:
• Doing the shot put in track and field
• Jumping vertically to hit a volleyball
• Throwing a baseball at a high speed
• Exercises to improve power:
• Kettlebell swings: Performing kettlebell swings builds power in your hips and
upper body by combining strength training with a fast and explosive
movement.
• Jump squats: When you do jump squats, you’re building up lots of muscle
and strength in your lower body. This exercise helps train your legs to
distribute power through the rest of your body when you jump up.
• Weight training: Lift dumbbells, use weight machines, or add weights when
you do things like squats, burpees, or pushups to create resistance and increase
your power.
• Reaction time
• Your reaction time is the amount of time it takes for your body
to recognize an outside stimulus and react to it through some
kind of movement. This is an important skill to develop not
only for sports but also for everyday occurrences. For example,
you need a short reaction time to move your foot from the
accelerator to the brake pedal in your car when another car
suddenly stops in front of you to prevent an accident.
•Examples of reaction time:
• Catching a ball when someone throws it to you
suddenly
• Swerving out of the way when something
suddenly appears in your path
• Sprinting as soon as you hear the start pistol in
a race
• Exercises to improve reaction time:
• Goal-keeping: Stand in front of a soccer goal and have others try to kick or
roll a ball into the goal. React quickly to stop the ball from going into the goal.
[12]

• Ball drop: Have someone drop a ball at shoulder height. Your job is to catch
the ball after it bounces once on the floor but before it can bounce a second
time.
• Video games: While this might not be what you consider to be a standard
form of exercise, playing video games that involve a lot of action or puzzles
that require you to think quickly can help you improve your reaction time.
 WHAT ARE THE
BENEFITS OF BEING
PHYSICALLY FIT?
1. Increases energy
2. Lowers blood pressure
3. Improves muscle tone
4. Provides opportunity to meet new people
5. Provides opportunities to share common goal
6. Sharpens alertness
7. Increases self-esteem
8. Reduces stress