Physical Education PDF

PAMANTASAN NG LUNGSOD NG VALENZUELA COLLEGE OF EDUCATION Department of Physical Education Physical Education – An integral part of educational program design to promote the optimum development physically, mentall...

PAMANTASAN NG LUNGSOD NG VALENZUELA COLLEGE OF EDUCATION Department of Physical Education Physical Education – An integral part of educational program design to promote the optimum development physically, mentally, emotionally and socially through total body movement in the performance of properly selected physical activities. Wellness - A search for enhanced quality of life, personal growth, and potential through positive lifestyle behaviors and attitudes. Health- is defined as a complete physical, mental, and social well-being and not merely the absence of disease or infirmity. Exercise- A type of physical activity consisting planned, structured, and repetitive bodily movement. Physical Activity- refers to all actions done either during work or school, leisure time and household chores. Physical Fitness- A set of abilities that one possesses in order to perform efficiently and effectively any physical activities. Good physical fitness does not only support an individual’s daily routine, but also provides extra energy for leisure enjoyment and responds positively to the demands of daily pressures and unforeseen environmental conditions. There are two components of physical fitness: Health Related components of Fitness- Consists of those specific components that have a relationship with good health or a lower risk of illness particularly hypokinetic diseases and conditions. Regular participation in physical activities helps control weight, enhances mood, boosts energy, promotes better sleep, prevents illnesses, and reduces onset of chronic diseases. Body composition- is an important element and indicator to understanding an individual’s present health by measuring and evaluating the differences between muscle leanness and body fat accumulation. Cardi-respiratory endurance- the ability of circulatory (heart, blood, and blood vessels) and respiratory (lungs) systems to supply oxygen to the working muscles throughout the individual’s continuous physical exertions, and for those muscles to utilize oxygen and dispose lactic to accomplish work effectively and efficiently. Flexibility- the ability of one or more joints and muscles to move well through a full range of motion pain-free. Range of motion is critical at any age as it is a vital key for unhindered movement and can affect one’s balance, coordination, and agility. Muscular Strength- is the ability of muscle or group of muscles to produce maximal force in single effort. Maintaining muscular strength is essential in performing daily responsibilities which includes simple movements like pushing, pulling, lifting, or carrying. Muscular Endurance- is the ability of muscle or group of muscles to apply force in repetitive and continuous effort for a period of time. Skill Related Components of fitness- Consists of those specific components that have a relationship with learning motor skills quickly and the ability to achieve a high level of performance in sports. Speed is the ability to complete a movement or set of movements in the shortest possible time. Working out can improve speed, however, genetics and the amount of fast twitch muscles greatly influence speed performance.  Balance is the ability to maintain equilibrium either while moving or in a stationary position. Practicing and developing balance is generally important but would be an advantage when learning sports skills like cycling, skateboarding, or rowing. Coordination is the ability to use the senses and integrate different body parts to perform accurate and fluid movements. Throwing, catching, juggling, and dribbling are effective ways which can improve eye-hand coordination. Agility is the ability to quickly transition to different positions or directions fluidly with accuracy. This element is dependent on these three skills: speed, balance, and coordination. Power is the ability to produce and perform maximal force in the shortest possible time. Combining resistance work with speed in workout is one way to improve power. Reaction time refers to the ability to quickly react to an external stimulus. It greatly centers on the tight connection of the mind and body. When presented with a certain stimulus, the mind interprets it and accordingly, the body reacts based on the provided interpretation. Swiftness of reaction depends on the knowledge and exposure of the individual to the sport and/ or activity. Dimensions of wellness 1. Physical Wellness Physical wellness involves making a deliberate effort of the individual to be healthy by exercising regularly, eating a well-balanced nutritious food, having enough sleep, and avoiding vices like smoking, drinking, illegal drugs, etc., which greatly helps in reducing the risks of illnesses and life-threatening diseases. How to improve physical wellness? Include exercise in daily routine. Do at least 30 minutes of physical activity that challenges the heart rate. Eat well-balanced nutritious food and drink enough water. Maintain a regular sleep schedule. Stay away from vices. 2. Emotional Wellness Emotional wellness refers to the individual’s capability to deal with his feelings and his responses in his daily communications with others. A positive outlook provides an individual with a more stable stand in dealing with his feelings, difficulties, and developing good qualities like optimism, perseverance, confidence, resilience, and trust.  Having emotional stability builds productive and efficient individuals which greatly contribute to society. How to improve emotional wellness? Find time to relax one’s mind and reflect. Build relationships by sharing thoughts and feelings to trusted individuals. Be nice and appreciative. Accept fault, failure and learn from it. 3. Intellectual Wellness Intellectual wellness refers to an individual’s capacity to apply and use what he has learned and engage in activities which can enhance the mind and brainpower. It must be a continuous commitment to lifelong learning driven by curiosity to learn. How to improve intellectual wellness? Read to stimulate the brain. Expand knowledge by enrolling in school. Engage in a hobby. Share knowledge and skills through community service engagement. 4. Social Wellness Social wellness concentrates on cultivating meaningful and valuable connections with family, friends, and different people in the community. It allows individuals to build relationships based on trust, respect, and genuine concern for others. How to improve social wellness? Interact daily and engage in healthy discussions. Create healthy friendships with individuals who share the same interests and who can provide support and can be relied on in times of need. Participate in community service. 5. Spiritual Wellness Spiritual wellness allows individuals to reflect with themselves to find meaning and purpose in life. Individual beliefs, faith, values, and principles provide direction in our lives and gives us a sense of balance and inner peace. Spiritual wellness helps individuals endure obstacles, keeps them resilient and ready to face life’s challenges. How to improve spiritual wellness? Take time to reflect about who you are. Meditate. Strengthen religious faith. Travel and experience nature and other cultures. 6. Environmental Wellness Environmental wellness is the capability of an individual to make connections with the things around them. This makes them accountable to whatever they decide on as it can either have a positive or negative impact which may affect other people and/ or the  environment. Environmental awareness encourages individuals to act and protect their surroundings, thus, promotes respect and care for nature. How to improve environmental wellness? Participate and promote recycling. Conserve water and electricity. Segregate trash. Spend time with nature. 7. Occupational Wellness Occupational wellness contributes to overall health. It covers all aspects of wellness concerning an individual’s self-satisfaction in his career. Individuals appreciate their contributions, thus, enjoy, and feel a sense of pride and accomplishment. How to improve occupational wellness? Explore different career opportunities. Set career goals and work towards accomplishing these goals. Practice open communication with colleagues and superiors. Basic Fundamental Movements Skills Non-Locomotor movements Bending- moving the muscle around the joint where two body parts meet. Stretching- done by stretching or extending any part of the body from the joints. Lifting- elevating a part of a body, usually for the arms and legs. Swinging- a pendular movement below an axis. Twisting- moving a part of a boy around a long axis, usually for the head and body. Swaying- a pendular movement above an axis. Locomotor Skills Running- Rapid pace with longer strids of both feet alternately. Walking- moderate pace of both feet alternately. Leaping- springing on one foot and landing on the other foot. Hopping- springing on one foot and landing on the same foot. Jumping- springing and taking off with one foot and landing on both feet. Skipping- bouncing lightly and done with a step and a hop using the same foot. Galloping- leading on one foot and cutting the other.