PATHFIT REVIEWER.docx

***Introduction to Physical Education, Physical Fitness and Wellness*** **Physical Education** - Plays important part in holistic growth of an individual - Integrated into the curriculum either in the basic education or tertiary level **Physical Fitness** - Ability of a person to acco...

***Introduction to Physical Education, Physical Fitness and Wellness*** **Physical Education** - Plays important part in holistic growth of an individual - Integrated into the curriculum either in the basic education or tertiary level **Physical Fitness** - Ability of a person to accomplish daily tasks without getting tired easily and still has enough vigor to appreciate leisure time and meet daily situations. **Physical Fitness and Wellness** - It has 4 basic elements of the wellness continuum: - Basic Human Dimensions, Benefits of being fit and well, Ways of creating a quality, satisfying and healthy lifestyle, and identify the fitness of an individual Clinebell's Basic Human Dimensions - To achieve optimal health, must address these dimensions - **Optimal Health** means feeling your best in every part of your life. It means being healthy physically, mentally, emotionally, and socially. - **Physical** -- Focuses on staying healthy and fit through exercise, good nutrition, and avoiding illness. - **Emotional** -- Involves managing emotions, feeling good about oneself, and building strong relationships with others - **Intellectual** -- Keeps the mind sharp by learning new things, reading, and making thoughtful decisions - **Social** -- Maintaining meaningful relationships and effectively communicating with others - **Environmental** -- Being aware and actively participating in environmental preservation. - **Spiritual** -- Understanding your purpose in life, participating in religious practices and helping others - **Occupational** -- Focuses on finding satisfactions on your work or studies and adapting to you job or school environmental Benefits of Health and Fitness 1. Enjoy Life 2. Look and Feel Good 3. Meet Emergencies (Household chores, Acads) Ways of Creating Quality, Satisfying, and Healthy Lifestyle 1. Attitudes -- The way we think 2. Habits -- 3. Behavior -- How a person acts or behave 2 Major Components of Physical Fitness **Health Related Components** **Flexibility** -- Capacity of muscles and joints to go through a full range of motion. **Cardiovascular Endurance** -- The blood vessels, heart, and lungs can cope with physical exercise for a sustained time. Check heart rate by feeling the pulse either in the wrist or neck using index and middle finger. Different heart rate a. Resting Heart Rate b. Maximum Heart Rate c. Training Heart Rate d. Recovery Heart Rate **Muscular Strength and Muscular Endurance** -- **Muscular** **Strength** is the capacity of the group of muscles to exert one maximum effort against a resistance. **Muscular Endurance** refers to the extension of effort for a prolonged period. **Body** **Composition** -- The proportional amount between fat and total body weight. 3 Body Types 1. Ectomorph -- Long and Lean 2. Mesomorph -- Solid, Athletic, and Strong 3. Endomorph -- Lots of body fats **Skill or Performance Related Components** **Agility** -- Ability of an individual to shift from one direction or position with ease and comfort **Balance** -- Ability to sustain equilibrium or in an upright position while standing or moving. **Coordination** -- Movement between the skeletal muscles. **Power** -- Ability to perform explosive effort in a small amount of time. **Speed** -- Ability to move from one point to another in a small amount of time. **Reaction** **Time** -- Amount of time it takes to move to certain stimuli. **Locomotor and Non-locomotor Skills** **Locomotor** **Movement** -- Body movements moving from one place to another place. 2 Movements of Locomotor 1. Even Rhythm -- Consist of normal and steady actions. These includes Walks, Run, Jump, Hop, and Leap. 2. Uneven Rhythm -- Unequal Actions and sometimes incorporate alternating actions. These includes Skip, Gallop, and Slide. **Non**-**locomotor** **Movements** -- Movements using a body in stationary position. **Bracing** **the** **Core** - It is natural for people to brace one's core or midsection and it is done when people first learn how to move. **Dead Bug** - An exercise that will make one's core/abdominal muscles stronger while the back/spinal cord rests and not putting strain on it. **Bird Dog** - Develop and improve the abdominal muscles. **Press-Up/Push-Up Exercise** - Improve the arm strength and develop the chest muscles **Scapular Protraction and Retraction** - Focuses on developing the upper back back muscles specially the scapular part. **Plank** - Development of the core and muscles. **Squats** - Exercise for the development of lower body, specifically for hips. **Crawl and Creep** 1. Crawling -- Done by lying on the stomach moving using the chest, core, and hips. 2. Creeping -- Arms and knees are used to lift up the upper body and butt, and to move. **Jumping** - Springing off the ground and landing carefully to improve leg strength and control **Linear and Lateral Movements** 1. Linear -- Moving straight ahead or backward 2. Lateral -- Moving side to side **Manipulative Movements** - Using objects or equipment with your hands or feet to move or exercise. Includes push and pull, lift, strike, throw, kick or roll, volleying, bouncing, catching, and dribbling.