Physical Education Lecture Notes PDF

Republic of the Philippines CAVITE STATE UNIVERSITY Imus Campus Cavite Civic Center Palico IV, Imus, Cavite (046) 471-6607 / (046) 436-6584...

Republic of the Philippines CAVITE STATE UNIVERSITY Imus Campus Cavite Civic Center Palico IV, Imus, Cavite (046) 471-6607 / (046) 436-6584 www.cvsu.edu.ph PHYSICAL EDUCATION – PHYSICAL FITNESS Physical education curriculum is, is designed to allow school pupils a full range of modern opportunities, dozens of sports and hundreds of carefully reviewed drills and exercises. Physical education curriculum is designed to allow students to aquatics, conditioning activities, gymnastics, individual/dual sports, team sports, rhythms, and dance. Students are encourage to continue to explore those activities in which they have a primary interest by effectively managing their community resources. 1987 PHILIPPINE CONSTITUTION Article XIV: Section 19 Legal Basis for Physical Education 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. Physical education CHAPTER I PHYSICAL EDUCATION: A CONCERN FOR LIFE BRIEF HISTORY AND DEVELOPMENT Primitive Times – During primitive time, physical education has existed as a form of survival. Primitive people hunt for their food and they fight against their enemies in order to survive. They move according to their satisfaction, needs and necessity Examples: Hunting with animals Fishing along the rivers Engage in murder for protection Dance and play Athens, Greece In the era of 600 to 700 B.C. with their quest for physical and intellectual perfection. Athenians celebrated the beauty of the human form in dance, art, religious rites and athletics. Physical education became a form of entertainment, thus Olympic Games is created and held in Gymnasia. Athenians honored the gods of Olympus especially Zeus, with the first Olympic games. Byzantine Christianity Christian influence brought the denial of physical activity for anything other than manual labor. Christian saw sports and physical play as immoral, and in 394 they halted the Olympic Games. During 1700’s P.E developed significantly as it was promoted to the masses. It was during that century when P.E was regarded as a social activity. A series of gymnastics apparatuses was also developed German and Swedish Physical Education During 1800’s P.E. found its way into formal schools in Germany, Sweden, United Kingdom and America. German and Swedish programs emphasized gymnastics and exercise routines. 1900’s The most significant development was the large scale provision of P.E programs for girls and people with disabilities. PHYSICAL EDUCATION Refers to an important segment of general education which aims to contribute to the total development of the learner through participation in selected vigorous activities. It is an education through movement. According to Andin (1988): Physical education is an integral part of the educational program designed to promote the optimum development of the individual physically, socially, emotionally, and mentally through total body movements in the performance of properly selected physical activities. OBJECTIVES OF PHYSICAL EDUCATION Physical Development Selected physical education activities develop and maintain good health and high level of fitness. Engaging in physical activities will lead to individual’s growth and development. Social Development Engaging in selected physical education activities develops the desirable traits needed for the adjustment in the society. Social traits: friendliness, cooperation, sportsmanship, leadership, honesty in group competition, respect for the rights of others. Emotional Development It offers the opportunity for self-expression and emotional mastery. Participating in varied physical activities enables one to acquire pleasant attitudes, desirable habits, appreciation and values. Emotional traits: self-confidence, self-reliance, self-control, courage and determination. Mental Development The focus is on the acquisition of knowledge and understanding ability to analyze body movements and skills, evaluate game situations, and make important decisions.  Regular class program (instructional in nature) Core Activities: the main activities which are introduced to carry out the objectives of the program. Related Activities: the co-curricular activities which are scheduled to enrich the learning experiences of the children. Adaptive Activities: specially designed or selected activities for those learners who deviate from the normal children. Extra Class Program (Recreational In Nature) Intramurals: competitions of teams within the same school. Extramural: competitions of teams from different schools. Field Mass Demonstration: a kind of activity where most if not all the children in the school take part for the purpose of informing the public of the activities in physical education. Exhibition Groups: specially trained children for performance on certain occasions. ACTIVITIES IN THE P.E PROGRAM Developmental Activities  The basic type of activities that contribute to the normal growth of the individual and enhance the development of skills. 1. Perceptual Motor Activities: it pertains to the development of the neuro (mind), muscular (muscle), coordination that helps the child manage his body. 2. Posture and Body Mechanics: 1. Correct posture is the proper alignment of body segments in relation to different body positions. 2. Body mechanics it is a body exercises or movement that are intended to improve one’s posture, stamina and poise. Locomotor Movements – moving from one place to another demonstration Examples: Walk – A series of steps by transferring the weight of the body from one foot to another. Run- It is a series of steps in a successive motion without break or intervention. Hop- To spring or move with light bounding skips in one foot but land in the same foot. Skip- to move along by hopping lightly on first one foot and then other foot. Leap- to move by spring lightly in one foot and land in the other foot. Slide- To move over surface while maintaining smooth continues contact in the floor. Gallop- a movement of mode of running particularly by a horse, by lifting alternatively the feet in successive leaps or bounds. Non-Locomotor Movements - movement that can be done in one place to another place. Examples Twisting – the rotation of selected body part around its long axis. Bending – moving a joint Swaying – fluidly and gradually shifting the center of gravity from the center of gravity Turning- rotating the body along the long axis Swinging- rhythmical, smooth motion of the body part resembling a pendulum Simple Games: refers to games that are easy to organize. Rhythmic Activities: activities with regards to music or any accompaniment. Gymnastics: it is a systematic body exercises which are based on scientific principles. Sport-type Games: also called lead-up games. Athletic Sports: Team Sports, Individual-Dual Sports, Track And Field Events, Swimming CHAPTER II PHYSICAL FITNESS Is the ability to carry out task with vigor and alertness without undue fatigue and with ample energy to enjoy leisure time pursuits and to meet unusual situation and unforeseen emergencies. (Clark, 1976; Safrit 1981) Physical fitness is a set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort. (fahey, Thomas D. et. Al. 2005). Fitness is a ability to carry out the daily tasks efficiency with enough physical capacity to cope with the physical needs of life (Scully, 1994). Fitness is a state of body that helps develop a more positive and dynamic attitude to life and is likely to affect most phases of human existence. Another of fitness is a ability to live a healthy, satisfying and useful life. When we say “good life” the individual satisfies his basic needs as physical well- being, love, affection, security and self-respect. ASPECTS OF FITNESS Physical Fitness: is the ability of an individual to perform his daily task without undue fatigue. People who are physically fit look better, feel better and possess good health necessary for a happy and full life. Social Fitness: is the ability to socialize with different types of people with concern for others. Emotional Fitness: is the ability of an individual to control his emotions or feeling in any situations that he may encounter. Mental Fitness: ability to cope with the common problems of everyday living.  Total Fitness is the capacity to combine all of these aspects to achieve optimal quality life, good nutrition, good dental health and ample relaxation and sleep are important to a total fitness. COMPONENTS OF PHYSICAL FITNESS Health- related components – These are the factors that affect the health and well – being of a person. It is a concerned with fitness training program. Organic vigor – The cardiovascular respiratory efficiency contributes to the ability to resist diseases. Cardio respiratory endurance – The ability of the lungs and heart to take in transport adequate amount of oxygen to the working muscles allowing activities that involves large muscle masses to be performed over long period of time. Muscular endurance – The ability to sustain repeated application of force at low moderate intensities over extended intervals of time. It requires some degree of prolonged muscular exertion. Muscular strength – The ability of the muscles to produce force at high intensities over short intervals of time. Muscular strength is a capacity of muscle to exert maximal force against resistance. Flexibility – The ability to move muscles and joints through a full range of motion. it is ability to bend, stretch and twist joint easily. Skills-related components – These are the factors which are often the focus of sports training program. Agility – The ability to make sudden change in direction. Balance – The ability of an individual to control; organic equipment, neuromuscular; It is also a state of equilibrium, Coordination – The ability of one of the more parts of the body to move in harmony with other parts of the body; ability to use the senses together with body parts in performing tasks smoothly and accurately. Speed – the ability of an individual to make successive movement of the same kind in the shortest possible time. Power - the ability to release maximum force in the shortest period of time. 6. Reaction time- the length of time an individual to initiates a1 response to specific stimuli IMPORTANCE OF FITNESS The individual accomplishes his work with a minimum of stress  A physically active individual has the capacity to learn a variety of vigorous recreational pursuits. Good physical health contributes to self-confidence and poise` It gives the person a feeling of security It enables the individual to mingle with people at work and play with satisfaction. POSTURE The position in which the body is held against gravity while standing, sitting, or lying down. Correct posture is the proper alignment.An individual needs to assess the alignment of the body parts with other segments of the body before engaging in any fitness program activities. Correct Posture: proper alignment of body segments in relation to different body positions. Curves of a Healthy Back Cervical curve- a slight forward curve in the neck. Thoracic curve - a slight backward curve in the upper back. Lumbar curve - a slight forward curve in the lower back. Postural Deviations A number of postural deviation are common among students in the school setting. Forward Head - is characterized by the head and neck extended forward. Round shoulder- scapulae are abducted and shoulder are forward oriented. Round Back – B is characterized by an increased curve in the back region extending from the lumbar to the upper portion of the back. Kyphosis – b over curve od thoracic vertebrae , combination of the flat chest round shoulder s and forward head. Lordosis – Over curve of the lumbar vertebrae. Kypholordosis- increase lumbar vertebrae. Scoliosis - is the lateral curvature of the vertebral column. Winged scapulae - is the characterized by prominence in the vertebral borders of the scapulae. Pes planus - is a decreases longitudinal arch of the foot. Genu varum or bowlegs - is a deformity of the lower extremity wherein the knees are separated when the feet are joined together. Genu valgum or knock knees - is observe when the knees are drawn together and the feet are separated. Benefits of good posture: It promotes movement efficiency and endurance It contributes to an overall feeling of well-being  It contributes to good appearance, project poise, confidence and dignity Good posture is also good prevention Effects of poor posture: It causes improper alignment of the bone Muscles, joints, and ligaments are prone to strain. May cause fatigue and muscle pain. Can affect position and function of the vital organs, particularly those in the abdominal region. CAUSES OF POOR POSTURE Improper nutrition Weak muscles or muscle imbalance Disease Fatigue Overweight and obesity Vision and hearing defects Skeletal defects Injuries Incorrect posture habits BODY COMPOSITION Refers to the relative amount of muscle, fat, bone and other vital parts of the body. A person's total body weight may not change overtime. Body composition is important to consider in maintaining health and manage weight. BODY TYPES Endomorph: having round and curvaceous body, high body fat. Mesomorph: having large bones. Ectomorph: having lean and slender body. AEROBIC EXERCISE Aerobic exercise is any type of cardiovascular conditioning. It can include activities like brisk walking, swimming, running, or cycling. You probably know it as “cardio.” By definition, aerobic exercise means “with oxygen.” Your breathing and heart rate will increase during aerobic activities. Aerobic exercise helps keep your heart, lungs, and circulatory system healthy. Aerobic exercise differs from exercise. An aerobic exercises, such as weightlifting or sprinting, involve quick bursts of energy. They’re performed at maximum effort for a short time. This is unlike aerobic exercises. You perform aerobic exercises for a sustained period of time. How much aerobic exercise do you need? The American Heart Association recommends 30 minutes or more of aerobic exercise five or more days each week. That can be broken up, though. For example, you can take three, 10-minute walks throughout the day. You should also add in two or more anaerobic strengthening sessions each week that focus on major muscle groups. If you’re new to exercise, see your doctor. They can assess your health and recommend a fitness routine that’s safe and effective for you Regular aerobic activity, such as walking, bicycling or swimming, can help you live longer and healthier. Need motivation? See how aerobic exercise affects your heart, lungs and blood flow. Then get moving and start reaping the rewards. PARTS OF A WORKOUT A. Warm up – A gradual increase of circulation is a must. The participants should start with big slow stretching type movements and gradually increase intensity, as the body warms up and circulation increases. B. Workout – The cardiovascular workout should last at least 20 minutes at a pace which is working 60% to 80% of participants “Maximum Heart Rate”. The muscular endurance exercises should be several repetitions at 90% to 100%. C. Cool Down – The cool down is important to gradually decrease the heart rate, remove waste products and to lower the body temperature to near normal levels. *Gradual slowing movements will help eliminate the lactic acid build up which causes soreness. Participants should cool down for at least 7 to 10 minutes and should not stop the cooling down process until they have taken their pulse and it falls to 20 or below for a 10 second count.