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PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS MR. MARTIN JAMES R. ESTEBAN COLLEGE OF SPORTS EXERCISE AND RECREATION Grading System PERFORMANCE 50% TERM EXAM 30% RECITATION/PARTICIPATION 10% ATTENDANCE...

PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS MR. MARTIN JAMES R. ESTEBAN COLLEGE OF SPORTS EXERCISE AND RECREATION Grading System PERFORMANCE 50% TERM EXAM 30% RECITATION/PARTICIPATION 10% ATTENDANCE 10% 100% LESSON 1: INTRODUCTION PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS (PATHFit)  GENERAL OBJECTIVES OF PHYSICAL EDUCATION Physical Development It is not only free from diseases but includes physical fitness as well, Emotional Development The informal nature of physical education activities offers opportunities for the development of a high level of self esteem and ability to cope with routine stresses of daily living. Social Development It is the development and maintenance of a meaningful interpersonal relationship. Mental Development Through participation in physical education activities, the individual develops his mental capacities as he learns the principles, rules and strategies of games and sports  PHYSICAL EDUCATION Did you know that “Physical education is the study, practice, and appreciation of the art and science of human movement". While movement is both innate and essential to an individual's growth and development, it is the role of physical education to provide instructional activities that not only promote skill development and proficiency, but also enhance an individual's overall health. Physical education not only fulfills a unique role in education, but is also an integral part of the schooling process. Walking, lifting weights, doing chores – it’s all good. Regardless of what you do, regular exercise and physical activity is the path to health and well-being. Exercise burns fat, builds muscle, lowers cholesterol, eases stress and anxiety, lets us sleep restfully  PHYSICAL ACTIVITY Physical activity can be defined as any movement of the body that requires energy expenditure. This includes any motion you do through the day excluding sitting still or lying down. – For example, walking to class, taking the stairs, and even cleaning your house can be considered physical activity. Exercise is a planned, structured, and repetitive activity for the purpose of improving or maintain physical fitness. HEALTH & FITNESS Fitness involves activity of some sort that stimulates various systems of the body and maintains a certain condition within the body. Health, on the other hand, involves every system of the body and is only achieved through a lifestyle that supports health. HEALTH & FITNESS Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. Do you know the difference between Fitness and Health? Most people believe being healthy and being fit are one and the same. In reality, they can be separate states of physical being. You can be really fit, and not very healthy, and you can be very healthy and not very fit. The best benefits are found with trying to get a balance out of both sides, this requires us to identify the difference between fitness and health. Health has been defined by the World Health Organization as a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity. It includes aging well, longevity, quality of life, freedom from pain etc. Do you know the difference between Fitness and Health? Fitness, on the other hand, is defined as a set of attributes that people have or achieve that relates to the ability to perform physical activity. Fitness is made up of many components Benefits of Physical Activity – Reduced risk for cardiovascular disease, type II diabetes, certain cancers, and other chronic health conditions – Help with weight control – Strengthens bones and muscles – Improves mental health, mood, and energy level – Better quality life 2 COMPONENTS OF PHYSICAL FITNESS HEALTH-RELATED & SKILL-RELATED  Health-related fitness involves Skill-related fitness involves skills that enable one to become skills that will enhance one’s and stay physically healthy. performance in athletic or sports events. HEALTH-RELATED PHYSICAL FITNESS Components Discussion 1. Flexibility Definition: The ability of the joints to move through their full range of motion. Frequency: 3-5 days a week Intensity: 15-30 seconds Time: Stretch for 15-30 Seconds Type: Warm-up or cool down, & dynamic or static stretches can be done. Stretching should feel warm and fuzzy, and never cause one pain. Never bounce when stretching, and stretch longer or more often to improve. Good flexibility in the joints can prevent injuries through all stages of life. 2.Cardiorespirator y Endurance Definition: The ability of your heart, blood vessels, lungs, and blood to deliver oxygen and nutrients to all of your body's cells while you are being physically active. Frequency, Intensity, Time, and Type: depend on the goals of the individual. To improve your cardiorespiratory endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming, or bicycling.  Definition: The amount of force that a muscle can 3. Muscular apply in a given contraction. The key to making your muscles stronger is working them against Strength resistance, whether that be from weights or gravity. If you want to gain muscle strength, try exercises such as lifting weights or resistance exercises. More weight with less reps will promote muscular strength. Frequency: 2-3 times a week Intensity: For general strengthening, choose a weight you can lift safely 812 times. Reps and sets should be determined based on your goals. Time: 30-60 minutes & make sure to give the muscle worked at least a 24-48-hour rest period. Type: Anaerobic activities such as weight lifting are good to develop muscular strength and endurance. More weight less reps to develop strength. Less weight and more reps to develop endurance. 4. Muscular Definition: the ability of the muscles to keep Endurance working (contract) over a period of time. When most people think of muscular endurance, they think of things like running and cycling. The fact is, muscular endurance is important to almost any activity that requires any use of physical strength and is one of the more important aspects of physical fitness and performance. Frequency: 2-3 times a week Intensity: For general strengthening, choose a weight you can lift safely 812 times. Reps and sets should be determined based on your goals. Time: 30-60 minutes & make sure to give the muscle worked at least a 24-48 hour rest period. Type: Anaerobic activities such as weight lifting are good to develop muscular strength and endurance. More weight less reps to develop strength. Less weight and more reps to develop endurance.  5. Body Definition: is used to describe the Composition percentages of fat, bone, water, and muscle in human bodies. Two people of same sex and body weight may look completely different from each other because they have a different body composition. Body composition is important to consider for health and managing your weight. To improve your body composition all the health- related components of fitness and good nutrition are critical. Keep in mind that nutrition impacts exercise, and exercise impacts nutritional needs. Learn how to eat healthier without eliminating all the important food groups, instead learn to pick all natural and nutrient dense foods. The right energy will help your body with maintenance functions, improve your physical work, and help your body rebuild and repair after a strenuous workout. SKILL-RELATED 1. Agility The ability to change and control the direction and position of the body while maintaining a constant, rapid motion. For example, changing directions in playing soccer ball. 2. Balance The ability to control or stabilize the body when a person is standing still or moving. For example, in-line skating. 3. Power The ability to move the body parts swiftly while applying the maximum force of the muscles. Power is a combination of both speed and muscular strength. For example, a gymnast lifting his body high into the air. 4. Reaction Time The ability to reach or respond quickly to what you hear, see, or feel. For example, an athlete quickly coming off the blocks early in a swimming or track relay. 5.Coordination The ability to use the senses together with body parts during movement. For example, dribbling a basketball. Using hands and eyes together is called hand-eye coordination. 6. Speed BACK The ability to move your body or parts of your body swiftly. Many sports rely on speed to gain advantage over your opponents. For example, a basketball player making a fast break to perform a layup, a tennis player moving forward to get to a drop shot, a football player out running the defense to receive a pass.  THANK YOU!!