Physical Education Handout 1 PDF

Physical Education Physical Education is an integral part of the education program purposely to promote the optimum development of the individual physically, socially, emotionally, and mentally through total movement in the performance of properly selected physical activities (Andin, 2022). The phas...

Physical Education Physical Education is an integral part of the education program purposely to promote the optimum development of the individual physically, socially, emotionally, and mentally through total movement in the performance of properly selected physical activities (Andin, 2022). The phase of education is concerned with the teaching and learning of skills and attitudes in play activities. It is an aspect of education that may be appropriately described as education through physical exertion. Legal Bases of Teaching Physical Education in the Philippines 1901 Physical exercise was one of the subjects introduced in public schools, and a regular athletics program was developed. 1920 Physical Education was made a required subject subjects in the curriculum of all public schools. 1937 Physical Education was made a curricular subject in the secondary school curriculum. 1969 The School of Physical Education and Sports Development Act of 1969. A program of activities including, among others: 1. A program of health education and nutrition, 2. A program of physical fitness for all pupils, 3. A program of competitive athletics, 4. A program of intramurals and inter-unit athletic competition within schools, districts, and provinces; and 5. Annual athletic competitions within and among regions. 1982 MAPE was introduced, and the learning area involved music, arts, and physical education. (Foundation of Physical Education by Carmen Andin) Article 1 of the International Charter of Physical Education and Sports, UNESCO, Paris (1975) and Recommendation 1, Inter-disciplinary Regional Meeting of Experts in Physical Education and Sports, UNESCO, Brisbane (1982). The practice of Physical Education and Sports is a fundamental right of All... and the right should not be treated as different from the right to adequate food, shelter, and medicines. Article XIV Section 19 (1) & (2) of the 1987 Philippine Consultation mandates that: 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 developing a healthy and alert citizenry. All educational institutions shall undertake regular sports activities throughout the country in cooperation with athletic clubs and other sectors. Components of Physical Fitness The components of Physical Fitness are divided into two categories the health-related components (Flexibility, Cardiovascular Endurance, Muscular Strength, Muscular Endurance, and Body Composition) and the performance-related components (Agility, Balance, Coordination, Power, and Speed). 1. Health-Related Fitness 01 Handout 1 *Property of STI [email protected] Page 1 of 3 GE2201  B. C. GE2201 Health-Related Fitness is a function of the body’s adaptation to exercise. It could be developed and maintained through a regular and proper exercise program. There are at least five (5) components of Health Related Fitness. They are as follows: A. Muscular Strength refers to the ability of the muscle to exert maximum effort in a brief duration. It may be developed through isotonic, isometric, or isokinetic contractions. Isotonic Contractions are voluntary contractions in which muscles shorten and lengthen alternately. The muscle contracts at varying speeds against resistance. These contractions are of two types: 1. Concentric Contraction – refers to muscles that shorten during exercise. No movement occurs, and the length of the muscle remains unchanged. 2. Eccentric Contraction – refers to the muscle that lengthens during an exercise. Muscles exert force during an exercise. Muscles exert force due to an outside resistance. The most common example of isotonic contraction is calisthenics exercise. This uses a body segment or the entire body weight as resistance during an exercise. Some of the most traditional calisthenics exercises that are being performed to increase muscular strength are push-ups, sit-ups, and pull-ups. Another approach to developing muscular strength involving isotonic exercise is using weights. Isometric Contractions are another type of contraction in which the muscles are contracted against an immovable resistance. The exercise provides maximum contraction of muscle; however, there is no observed movement during the exercise. This is done for about 5 seconds. Isokinetic Contractions are similar to isotonic contractions, but the muscles are exposed to fixed machines with variable degrees of resistance. Through the range of movement, resistance is equal to the force applied. Two physiological benefits derived from strength training: 1.Increase muscle strength by 10-25% within 6-8 weeks; and 2.Increase muscle size or muscle hypertrophy. Muscular Endurance refers to the ability of the muscle to endure a sub-maximal effort for a prolonged period. Performing a strength exercise such as push-ups over a long period or performing the same exercise for continuous repetitions demonstrates muscular endurance. One basic requirement in achieving muscular endurance is muscular strength. Muscle endurance is developed by employing the strength training exercises mentioned above, either for long periods or an increased number of exercise repetitions. Cardiovascular Endurance refers to the ability of the heart, blood vessels, and lungs to adapt to physical exertion for a Prolonged duration. Usually, the heart rate is increased from the resting pulse to the target heart rate that the individual has to sustain for 20 to 60 minutes. With high levels of endurance, an individual has more energy and the ability to sustain different types of activities. It is also likely that coronary heart disease (CHD) is prevented. 01 Handout 1 [email protected] Page 2 of 3 *Property of STI  There are important variables to consider when engaging in any cardiovascular endurance program. These are: 1. Intensity refers to how stressful the exercise is. 2. Duration refers to how long the exercise will be performed. 3. Frequency refers to the number of times the individual will exercise each week. 4. Mode refers to the kind of activity selected, such as brisk working or jogging. WARM UP AND COOL DOWN EXERCISE Warm-up Before you start your workout, spend 10 minutes walking or jogging to gradually increase your heart rate and circulation. A light sweat and slightly increased body temperature are indications you have warmed up sufficiently. Then, do some warmup exercises. Leg Swings Stand with your feet hip-width apart Lift your left foot off the ground, keeping your weight on the heel of your right foot Slowly and with control, swing your left leg forward, back under your body, and behind you in a single smooth movement Keep your upper body steady Each swing should take your leg closer to its full range of motion Switch legs, then switch directions, swinging each leg out to the side, back to the center, and across the midline of your body Open and Close the Gate While standing, raise your left knee to hip level Turn your knee away from your body Lower your foot back to the ground Switch legs and repeat 2-3 times Spinal Rotation Stand with your feet shoulder-width apart, arms outstretched to the side Twist your shoulders and hips in the same direction, ensuring your feet stay planted on the ground Travelling Drills High Knees Heel Flicks (towards the bottom) Side to Side Gallops Grapevine Walking Lunges Bounding / Skips Cool Down After you finish your workout, keep moving for another 5-10 minutes while your breathing and heart rate return to normal. Then, spend 10 minutes on some cool-down exercises. Calf Stretch Place both hands against a wall or object in front of you for support Stand with your left leg in front, knee slightly bent, and your right leg fully extended behind you Both feet should be pointed straight ahead Push hips forward while pushing your right heel down to the ground Hold for 45-60 seconds, switch legs, and repeat 1-2 times Hamstring Stretch Lie on the floor and place a towel under the ball of your left foot Using your towel, raise your leg until you feel a gentle stretch along the back of your thigh Keep your knee straight Hold for 45-60 seconds, switch legs and repeat 1-2 times GE2201 Warmup Warmup and Cool Down Exercises 01 Handout 2 *Property of STI Page 1 of 2 Quad Stretch Stand near a wall, chair, or a piece of sturdy exercise equipment for support Grab your left ankle and gently pull your heel towards your backside until you feel a gentle stretch along the front of your thigh Hold for 45-60 seconds, switch legs, and repeat 1-2 times Reach for the Stars Kneel upright on the floor and take a generous step forward with your left foot Push forward until you feel slight pressure through the front of your hips Raise your right arm over your head, extending it over to the left side of your body until you feel a stretch in the side of your torso Hold for 20-30 seconds, switch sides, and repeat 2-3 times Lying Leg Stretch Lie on your back with your legs straight and your right arm outstretched out to the side Flex your right knee and rotate your trunk towards your left leg Bring your right knee towards the floor Use your left hand to stretch your right knee further across your body and down to the ground and look over your right shoulder towards your right hand Hold for 45-60 seconds, switch sides, and repeat 1-2 times Knee Rolls Lie on your back with your knees bent and feet flat on the ground directly under your knees Stretch your arms out along the floor, extending straight out from your shoulders Drop both knees to the right side of your body Keep your arms and shoulders on the ground  Hold for 45-60 seconds, switch sides, and repeat 1-2 times Book Openings Lie on your left side with your knees bent to around 45 degrees Keep your knees and ankles together Stretch your arms out in front of you, keeping your palms together Raise your right arm over your head and stretch it behind you until it is touching the ground Keep your left shoulder on the floor Hold for 20-30 seconds Reverse the movement to bring your right arm back to where it started with your palms together Switch sides and repeat 2-3 times