PATHFIT NOTES PDF

What is PE? - Physical Education (PE) is an educational discipline that focuses on the development of physical fitness, motor skills, and overall health through planned and structured physical activities. It is an essential component of the education system, aiming to promote the...

What is PE? - Physical Education (PE) is an educational discipline that focuses on the development of physical fitness, motor skills, and overall health through planned and structured physical activities. It is an essential component of the education system, aiming to promote the physical, mental, and social well-being of individuals of all ages. PE programs are typically offered in schools, colleges, and universities, with the goal of helping students lead active and healthy lives. The primary objectives of Physical Education include: 1. Physical Fitness. PE aims to improve and maintain physical fitness through activities such as aerobic exercises, strength training, flexibility exercises, and cardiovascular workouts. These activities contribute to overall health and well-being. 2. Motor Skill Development. PE helps individuals develop fundamental motor skills such as running, jumping, throwing, catching, and balancing. These skills are essential for participating in various sports and physical activities. 3. Health Education. PE provides knowledge about the importance of exercise, nutrition, and healthy lifestyle choices. It teaches individuals how to make informed decisions about their health and well-being. 4. Social and Emotional Development. PE often involves group activities, team sports, and cooperative games, which help students develop social skills, communication, teamwork, and sportsmanship. It also promotes emotional well-being and stress reduction through physical activity. 5. Cognitive Development. Physical activity has been linked to improved cognitive function, including enhanced memory, concentration, and problem- solving skills. PE can support academic performance by promoting better brain health. 6. Lifelong Habits. PE aims to instill a love for physical activity and a habit of regular exercise from a young age. Developing these habits early in life can lead to a healthier lifestyle throughout adulthood. 7. Inclusivity. PE strives to be inclusive, accommodating individuals with varying physical abilities, skill levels, and interests. Adapted physical education ensures that everyone can participate and benefit from physical activity. 8. Safety Education. PE teaches individuals about the importance of warm-up exercises, proper technique, and injury prevention during physical activities. This knowledge helps reduce the risk of injuries. 9. Stress Relief. Engaging in physical activities during PE can be a great way to relieve stress, improve mood, and promote mental well-being. 10. Enjoyment of Physical Activity. PE exposes individuals to a variety of physical activities and sports, helping them discover activities they enjoy and may continue outside of the classroom. Importance of Physical Education Physical Education plays a vital role in promoting a holistic approach to health and well-being. By providing structured opportunities for physical activity, skill development, and health education, PE encourages individuals to adopt a more active and healthier lifestyle, leading to improved quality of life and long-term wellness. Article XIV 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 cooperation with athletic clubs and other sectors." This constitutional provision highlights several key aspects of the importance of physical education: 1. Holistic Development: Physical education is recognized as a means to promote the holistic development of individuals. It goes beyond the academic aspect of education and emphasizes the development of physical health, self-discipline, and teamwork. 2. Health and Well-being: Physical education is a tool for promoting health and wellness among the population. It contributes to the development of a healthy and alert citizenry, which is essential for the progress of the nation. 3. Sports and Excellence: The Constitution encourages the promotion of sports programs and competitions, including training for international competitions. This emphasis on excellence in sports is linked to national pride and the representation of the Philippines on the international stage. 4. Cooperation and Participation: The Constitution recognizes that educational institutions should work in cooperation with athletic clubs and other sectors to ensure the implementation of regular sports activities. This encourages a collaborative approach to physical education.  Physical Education is not only about physical fitness but also about instilling values, fostering teamwork, and contributing to the development of well-rounded individuals who can actively contribute to the betterment of society. The inclusion of this provision in the Philippine Constitution reflects the importance of physical education in the nation's goals for growth, development, and the promotion of a healthy and active citizenry. What is Movement Competency? 1. Technical Proficiency: Being able to perform movement patterns correctly and in alignment with established biomechanical principles. This is essential for preventing injuries and optimizing performance. 2. Adaptability: Having the ability to adapt movements to different situations and environments. This includes adjusting movements for various surfaces, equipment, or external factors. 3. Functional Movement: Being able to perform movements that are relevant and useful for daily activities and specific tasks, such as lifting, carrying, pushing, and pulling. 4. Motor Control: Having precise control over muscles and joints during movements. This involves coordinating muscular contractions and maintaining proper joint alignment. 5. Coordination: Integrating multiple body parts and systems to execute complex movements smoothly and efficiently. 6. Progression: The capacity to progress from basic movements to more advanced or complex ones, as well as the ability to scale movements to one's own level of fitness and ability. Defining Physical Activity According to Evans and Sims (2016), human bodies were built to move. Individuals need physical activity. Physical activity is any movement that results in energy expenditure. This movement is not limited to playing sports. Physical activity is any movement---walking ,dancing,jumping,climbing trees, riding a bike , playing hide and seek, washing a car, hiking a trail----- the list is endless. Below shows the three categories of movement. Categories of Body Basic skills Movements 1. Walk: the transfer of weight from one foot to the other while maintaining contact with the ground with at least one foot at all times. 2. Run: the transfer of weight from one foot to the other while experiencing at least a slight moment when neither foot is contacting the ground 3. Gallop: moving forward with the same foot leading. Locomotor movements 4. Slide: a sideways gallop - propel the mover 5. Jump: any combination of using two feet in the following patterns: two around an area feet to two feet; two feet to one foot; one foot to two feet. 6. Hop: take off and landing from one foot to the same foot. 7. Skip: step, hop, step. hop—alternating feet. 8. Leap: transfer of weight from one foot to the other foot while experiencing an elongated moment of flight with neither foot touching the ground. 1. Bend: flexing any or all body parts. 2. Stretch: extending body parts. 3. Twist: rotating body parts in opposite directions. 4. Turn: rotating the body around an axis. Non locomotor movement 5. Push: directing a force or object away from the base of support. - actions that are 6. Pull: directing a force or object toward the body. stationary or do not propel the mover 7. Rise: moving the body or any parts of it to a higher level. around the area. 8. Collapse: gradually relaxing the body or any parts of it in a controlled way while moving to a lower level. 9. Swing: keeping the axis of support above the moving parts. 10. Sway: keeping axis of support below the moving parts.  11. Dodge: quickly shifting one or more parts of the body away from a stationary or moving object or person. 12. Spin: totally rotating the body on one body part on one spot. 13. Shake: moving with vibration. 14. Balance: moving in such a way that the body maintains a stationary position 1. Roll: forcing an object or body to continuously turn over and over. 2. Throw: using the hands to propel an object forward. Manipulative skills 3. Catch: using the hands to gather tossed objects. - actions in which the 4. Kick: using the foot to impart force to an object hands or feet handle equipment. 5. Strike: using an object or body part to impart force on another object. 6. Volley: using the forearm (pass) or hands (set) to propel an object 1. Fine motor skills vertically. - involve the use of the hands and fingers( 7. Dribble with hands: using the hands to repeatedly push a ball toward zipping coats, the ground. buttoning shirts, tying shoes etc..) 8. Dribble with feet: using the feet to repeatedly push a ball toward or sideways on the ground. 2. Gross motor 9. Punt: dropping a ball from the hands (drop to self) and kicking it into - skills involve the the air to propel it up and forward. large muscle in the body and are most 10. Set shot: using both hands to propel (throw) a ball up and forward (in often associated with curved pathway toward a basketball goal. individual activities and team sports. 11. Overhand serve: Using the dominant hand to strike a ball(above one’s head) after the ball is tossed into the air by the non dominant hand. The ball is propelled in a forward direction. The ball may also be struck with a racquet instead of the hand. 12. Pass: using both hands to throw a ball to a teammate. The benefits of physical activities: 1. It strengthens the heart. The heart is a muscle. Like other muscles, its performance improves when it's regularly challenged by exercise. The heart responds to exercise by becoming stronger and more efficient. Strengthening the heart muscle can help ward off heart disease -- the leading cause of death in the United States, according to the U.S. Department of Health and Human Services -- even in early childhood. 2. It helps keep arteries and veins clear. Exercise reduces the amount of harmful cholesterol and fats in a person's blood. It increases the flexibility of the walls of blood vessels and helps to lower blood pressure. This can reduce a person's risk for heart attack and stroke. 3. It strengthens the lungs. Working hard increases lung capacity, and their efficiency in moving air in and out of the body. As a result, more oxygen is drawn into the body and more carbon dioxide and other waste gases are expelled. Regular exercise helps prevent the decline in oxygen intake that occurs naturally with age or as a result of inactivity. 4. It reduces blood sugar levels. Exercise prevents sugar from accumulating in the blood by triggering muscles to take up more glucose from the bloodstream and use it for energy. This can reduce a person's risk of developing diabetes. 5. It controls weight. When a person is sedentary, he tends to be taking in more calories than are needed. These unused calories accumulate as fat. A person who is physically active may have a deficit of calories, which takes fat away and lowers weight. Lowered weight is good for the heart and can be beneficial in people with diabetes. 6. It strengthens bones. Just as muscles grow stronger when physically stressed, bones also respond by getting stronger. Exercise increases bone density, which helps prevent osteoporosis, a condition in which bones lose density, weaken, and become porous and fragile. 7. It helps prevent cancer. People who exercise regularly have lower incidences of cancer. The cancers most affected include colon, prostate, uterine, and breast cancers. 8. It regulates blood pressure. Exercise has been shown to reduce stress levels. As the levels of stress in a person's body subsides, his blood pressure and his risk for heart disease decline. 9. It improves energy levels. Regular exercise often makes people feel more energetic, allows them to be more active, and reduces the likelihood that they'll tire during the day. 10. It enhances emotional well-being. Most people report that they feel calm and have a sense of well-being after they exercise. Exercise, according to one theory, releases beta-endorphin, a natural substance in the body that is hundreds of times more potent than morphine. Another theory points to serotonin as the cause of the exercise high. Increased levels of serotonin in the central nervous system are associated with feelings of  well-being, heightening of appetite, and lessening of mental depression. The weight loss that accompanies exercise can also cause people to feel better about themselves. What is Physical Fitness? - Physical fitness is considered the measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypo kinetic diseases, and to meet emergency situations. Characteristics of a Physically Fit Individual - Able to withstand fatigue for longer periods of time - Is equipped to tolerate physical stress. - Has a stronger and efficient heart. - There is a great relationship between mental health, mental alertness, absence of tensions and physical fitness. Components of Physical Fitness 1. Health- Related Components: Those factors that are related to how well the systems of your body work. - Cardiovascular Fitness: The ability of the circulatory system (heart and blood vessels) to supply oxygen to working muscles during exercise. - Body Composition: The relative percentage of body fat compared to lean body mass (muscle, bone, water, etc) - Flexibility: The range of movement possible at various joints. - Muscular strength: The amount of force - Muscular endurance: The ability of a muscle group to continue muscle movement over a length of time. 2. Skill-Related Components: Those aspects of fitness which form the basis for successful sport or activity participation. - Speed: The ability to move quickly from one point to another in a straight line. - Agility: The ability of the body to change direction quickly. - Balance: The ability to maintain an upright posture while still or moving. - Coordination: Integration with hand and/or foot movements with the input of the senses. - Reaction Time: Amount of time it takes to get moving. - Power: The ability to do strength work at an explosive pace. Benefits of Physical Fitness 1. Vitality - muscles are basic for all body action. They increase in strength with activity and deteriorate from lack of it. Fit muscles use less energy to perform the same task, leading to an increase in vitality. 2. Posture - a physical fit person is able to maintain his general postural alignment better than those with weak musculature. Good fitness, as the program stressed, is the development of anti- gravity muscles which maintain a good abdominal wall, the arm and shoulder girdle. 3. Relieves low back pain - a lack of physical activity has been found to be the major cause for some cases of pain in the lower back. Most adults who suffer from low back pain fight it off through some exercises that strengthen their back and abdominal muscles. 4. Retards aging process - continued participation in regular exercises of proper amount and severity are of considerable value in postponing deterioration that usually takes place as a person grows old. 5. Physical Fitness and ability to meet emergency needs - the body that is accustomed to sedentary living habits can usually operate ineffectively even though it is operating at near maximum effort. 6. Neuromuscular skill - the smooth, efficient coordination of the muscles system is improved as a result of regular participation in physical activity. 7. Relaxation - over active minds in under active bodies often need physical outlets for accumulated emotional and muscular tensions that seem to be relieved by actions of skeletal muscles. 8. Improvement of personality and social skills - participation in physical activities help individual to develop better personality and desirable social skills. 9. Mental Fitness - because of the mental and physical relaxation that often results from physical activity, regular exercises are thought to be of considerable value in aiding the mental process to function with increased efficiency. 10. General Health - a physically fit person usually possesses a high degree of general resistance, which enables him to avoid illnesses.