Introduction to Physical Education PDF

Introduction to Physical Education DATE / / PART 1 Being Physically Fit means enhancing: Physical Education - An integral part of Physical Health educational program designed to promote...

Introduction to Physical Education DATE / / PART 1 Being Physically Fit means enhancing: Physical Education - An integral part of Physical Health educational program designed to promote Mental Health the optimum development of the Emotional Health individual physically, mentally, socially, Social Health emotionally and spiritually. Spiritual Health Fitness - A major Goal of Physical 1. Physical Health - A condition of the Education body is active, does not get tired or The ability to live a healthy, satisfying sick easily, is strong and has full of and useful life energy. The ultimate goal of Physical Education 2. Mental Health - Ability to concentrate on a task for an extended period of “Good Life” - An individual satisfies his time. Ability to handle stress, relate to basic needs physical well-being, love, others and make choices. affection, security and self-respect. 3. Emotional Health - A person’s way of handling success as well as defeat, of OBJECTIVES OF PHYSICAL EDUCATION coping with everyday problems and 1. Personal Responsibility - Individual stress. need to become ever more health- 4. Social Health - The ability to relate concious. Responsible and informed comfortably to different social behaviors are the key to good health situations and act appropriately in 2. Health Benefits for all people - Lower variety of settings socio-economic conditions and poor 5. Spiritual Health - Refers to a person’s health are often interrelated. belief in God’s sense of values, and the Extending the benefits of good health ability to exercise what he believes is to all people is crucial to the health of right. Research shows that positive the nation. 3. Health Promotion and Disease beliefs, comfort and strength from Prevention - A shift from treatment to religion, meditation and prayer preventive techniques will drastically contribute to healing and sense of cut-health-care cost and help all well-being. people to achieve a better quality of life. PHYSICAL FITNESS AND HEALTH Physical Fitness - Places an emphasis on What is Physical Fitness? having a vigor and energy to perform The ability of an individual to physical work an exercise. accomplish daily task effectively and Fitness - Defined as the state of complete efficiently physical, mental, social and spiritual well- Accomplished task without undue being and not merely an absence of fatigue disease or infirmity. Physical inactivity and sedentary life The end objective of physical activity is style seriously threaten our health and “HEALTH” hasten the deterioration rate of the human body The ability to live a healthy, satisfying and useful life. Introduction to Physical Education DATE / / Fitness ( Physical Activity & Exercise) 7. Opportunity for social interaction and Physical Activity - A bodily movement successful experiences produced by skeletal muscles. It requires Improved quality of life energy expenditure and produces Improved self-concept progressive benefits. Improved sense of well-being Exercise - A type of physical activity that Opportunity to recognize and accept requires planned, structured and personal limitations repetitive bodily movements to improve 8. Improved flexibility or maintain physical fitness components. Less chances of muscle and joint injury Improve sport performance HEALTH AND WELLNESS BENEFIT Decreased chance of low back OF REGULAR EXERCISE: problems 1.Improved Cardiovascular Fitness & 9. Improved effect of acquired aging Health Improved ability to function daily life Strong Heart Muscles Better short-term memory Increase oxygen to the brain Fewer illness Reduced blood fat Greater mobility and independence Reduced risk of heart attack, stroke and hypertension 2. Greater lean body mass and less body PART 2 fat Greater work efficiency MAJOR COMPONENTS OF FITNESS Less susceptible to disease Improved appearance 1.Health-Related Fitness Components 3. Improved strength and muscular Characterized by moderate and regular endurance physical activity. Greater work efficiency Health-related fitness activities are Less chance of muscle injury integrated into regular everyday Reduced risk of lower back problems activities that are often characterized Improved performance in sports as lifetime activities. Improved ability to meet unforeseen Directly associated with good health emergencies Characterized by moderate and regular 4. Reduce risk of having cancer and physical activity. diabetes Includes aspects of physiological Reduced risk of having colon cancer functions that offer protection from Possible reduced risk of rectal, diseases resulting from a sedentary reproductive and breast cancer lifestyle. Decreased chance of adult-onset Called as “Functional Fitness” diabetes. Improved quality of life for Type 1 diabetes Components: 5. Bone Development Cardiovascular Fitness - The ability of Greater peak bone density the heart, blood vessel, blood and Less chances of osteoporosis respiratory system to supply fuel, 6. Reduction of mental tension and oxygenated blood, to the muscles and fatigue the ability of the muscles to utilize fuel Relief depression to allow sustained exercise. Improved sleep habits Fewer stress symptoms Introduction to Physical Education DATE / / Body Composition - The relative Reaction Time - The ability to move percentage of muscle, fat and other quickly once a signal to start moving is tissues of which the body is composed received. The time elapsed between Flexibility - The ability to use joints stimulation and the beginning of the fully through a wide range of motion. reaction to the stimulation. Muscular Strength -The ability of muscles to lift a heavy weight or exert HEART RATE AND EXERCISE external force. Heart Rate (HR) Muscular Endurance - The ability to - The number o f times the heart beats use muscles for a long period of time in one (1) minute without tiring or undue fatigue. - Heart Rate during exercise Resting Heart Rate (RHR) - Rate at 2. Performance-Related Fitness which the heart beats when a person is Component at complete rest More associated with performance. Maximum Heart Rate (MHR) - People who possess them find it easy Maximum number of beats the heart to achieve in minor skills, such as those can beat in one (1) minute. required in sports. Heart Rate Reserve (HRR) - The range Includes the health-related between resting and maximum heart components but with additional rate components that are somewhat Target Heart Rate (THR) - The heart related strongly to genetic factors. Can rate needed to gain a training benefit. be limited to others due to genetic limitations. Requires training and exercising at high intensities. Necessary for athletic accomplishments. Components: Agility - The ability to change body KARVONEN METHOD: positions quickly and keep the body The most popular and simplest way to under control when moving. determine the THR - Target Heart Rate Balance - The ability to keep the body in a steady position while standing and FORMULA: moving 220 – age = MHR Coordination - The ability to use the MHR –RHR= HRR senses with the body parts to perform (HRR x Training Intensity (Zone percentage) + RHR = THR motor task smoothly and accurately. Power - The ability to combine (For example, figuring Zone 3 for a 7 year strength with speed while moving. The old with resting heart rate (RHR) of 90 ability to transfer energy into force at a bpm would look like this): fast rate. 220 – 7 = 213 bpm MHR Speed - The ability to move all or part 213MHR – 90 RHR = 123 bpm HRR of the body quickly. The ability to (123 bpm HRR x 70%) + 90 RHR = 176 bpm perform a movement in a short period THR of time. (123 bpm HRR x 80%) + 90 RHR = 188 bpm THR Introduction to Physical Education DATE / / MOVEMENT COMPETENCY These patterns are commonly listed as: 1. Push 2. Pull 3. Squat WHY MOVEMENT MATTERS? 4. Lunge 5. Hinge Regardless of who we are or what activities we are involved in, how we move matters. These patterns can be used to describe It matters when we are participating in an and help us better understand activities activity or a sport, going about our daily that we perform daily, such as tying our routines, or performing a job-related task. shoes, lifting objects, and playing our Moving competently matters to everyone, favorite games and activities. We push or everywhere, because we all want to pull to open doors, and we squat or lunge perform well in whatever we do while to pick up objects from the floor. We hinge remaining safe and free of injury. every time we bend at the waist. Ultimately, when we reflect on why FUNDAMENTAL MOVEMENT PATTERNS movement competence is so important, it 1.PUSH - A push movement pattern often comes down to one thing: being able to do involves moving an external object away all the things we need or love to do so that from your body or pushing your body we can enjoy life today and well in the away from an object or surface, as in a future. push-up. Most descriptions of pushing as a fundamental movement pattern refer to MOVEMENT COMPETENCY the upper body only. Typically refers to how someone is 2. PULL - A pull movement pattern is the moving-when we demonstrate opposite of a push movement pattern: movement competence, we move in a generally, you pull an object toward your safe or effective manner, or both, in body, or pull your body toward an object. order to achieve the objective of the Like pushing, pulling is typically used to activity that we are performing. describe the upper body only. Defined as the development of 3. SQUAT - A Squat movement pattern sufficient skill to assure successful requires lowering your body weight by performance in different physical bending your ankles and knees. A squat activities. movement pattern is unique to the lower Movement competence requires the body compared to pushing and pulling. development of fundamental 4. LUNGE - The lunge movement pattern movement skills and the application of generally involves one leg extended or movement concepts and principles. bent in front of the body while the other leg is extended or bent behind the body. LEARNING TO MOVE BETTER This pattern includes any form of gait: The good news is that we can all learn to walking, running, skipping, and so on. Like move better, regardless of our life's the squat pattern, the lunge pattern is pursuits and current abilities. We can learn specific to the lower body. to move more competently at home, at 5. HINGE -The hinge movement pattern school, at work, and at play. In order to (also known as the "hip hinge pattern") become better movers, however, we need describes any movement that involves a way to categorize or describe the various flexion and extension of the hips. Ideally, recreational, sport-related, or work- the spine will be kept in a neutral position related activities that we perform. All to prevent injury, maximize performance, human movement, no matter how or improve quality of life. complex, involves variations of general or fundamental movement patterns. Introduction to Physical Education DATE / / RELEARNING MOVEMENT SKILLS FUNDAMENTAL SPORTS SKILLS How can you refine or improve your Sport for life has identified a series of movement skills? fundamental sports skills that they believe A skill is the ability we have developed to are important to learn, especially in the perform an activity well, especially early years. The hope is that once a certain because we have practiced it. Learning a level of competence has been established, skill usually involves a gradual rather than the following skills become transferable: an abrupt transition or change in the THROWING, CATCHING, STRIKING, learner's performance. RUNNING, JUMPING, KICKING, AGILITY, BALANCE AND COORDINATIONON. Being The Stages of Learning a Skill Whether in competent in these skills may help to physical activities, sports, or any other facilitate your ability to participate in a area, experts such as teachers, coaches, wide range of sports and activities. and psychologists typically break down learning a skill into three stages: If you can- RUN -you might enjoy 1. cognitive - understanding the basics of SEPAK TAKRAW, SOCCER BASKETBALL, the skill in question. VOLLEYBALL TRACK & FIELD, SQUASH, 2. associative - refining the skill by learning RUGBY, BADMINTON, TENNIS, CRICKET from your mistakes If you can - THROW - you might enjoy 3. autonomic - performing the skill as BASEBALL, SOFTBALL BOWLING, though it is almost automatic. SOCCER, GOALBALL, FOOTBALL, RUGBY TOUCHBALL These stages provide insight into what is If you can - SWIM - you might enjoy involved in learning and improving skills. In SWIMMING, DIVING WATER POLO, real life, these stages are not separate and SCUBA DIVING KAYAKING, SAILING discrete; they overlap and often do not SURFING follow an exact progression. MOVEMENT PRINCIPLE TYPES OF MOVEMENT SKILLS Knowing about and applying there Many movement skills fall into one of principles can help you build your three categories: STABILITY (In this movement competence in various context, Whole-body Stability), context-daily life, school, sports, or work- LOCOMOTION, and MANIPULATION. depending on your current capacity and place on your physical literacy journey. Stability - a skill that involves the body balancing in one place (static balance) or PRINCIPLE 1 balancing in motion (dynamic balance) Stability increases as the center of gravity becomes lower, the base of support Locomotion - a skill that involves the body becomes larger, the line of gravity moves moving in any direction (e.g., walking, nearer to the center of the base of running, jumping, and hopping). support, and the mass becomes greater. STABILITY, IN THE CONTEXT OF Manipulation - a skill that includes PHYSICAL ACTIVITY, REFERS TO ONE'S throwing and catching skills or skills BODY BEING IN A STATE OF BALANCE. related to striking with the hands, the feet, EVEN WALKING REQUIRES STABILITY. or an implement (e.g., kicking, volleying, WE ALL NEED TO MAINTAIN AND batting, and dribbling). CONTROL OUR BALANCE, OR WHOLE- BODY STABILITY, TO PERFORM TASKS AND PARTICIPATE IN PHYSICAL ACTIVITIES AND SPORTS. Introduction to Physical Education DATE / / PRINCIPLE 2 The production of maximum force requires the use of all the joints that can be used. MAXIMUM EFFORT REQUIRES THAT ALL THE JOINTS THAT CAN BE ENGAGED IN A MOVEMENT ARE USED IN PERFORMING THAT MOVEMENT (PRINCIPLE 2) AND THAT THEY ARE USED IN ORDER FROM LARGEST TO SMALLEST PRINCIPLE 3 The production of maximum velocity requires the use of joints in order from largest to smallest. STABILITY, IN THE CONTEXT OF PHYSICAL ACTIVITY, REFERS TO ONE'S BODY BEING IN A STATE OF BALANCE EVEN WALKING REQUIRES STABILITY, WE ALL NEED TO MAINTAIN AND CONTROL OUR BALANCE, OR WHOLE- BODY STABILITY, TO PERFORM TASKS AND PARTICIPATE IN PHYSICAL ACTIVITIES AND SPORTS. THE BENEFITS OF MOVING WELL (PEOPLE WHO MOVE WELL KNOW HOW TO RECRUIT THEIR MUSCLES TO MOVE THEIR JOINTS IN A MANNER THAT REDUCES THE INCIDENCE OF INJURY AND IMPROVES THEIR PERFORMANCE. MOVING WELL ENABLES THEM TO DO THE THINGS THEY LOVE TO DO IN WAYS THAT ARE PAIN- AND INJURY-FREE) Introduction to Physical Education DATE / / DO’S AND DON’TS IN EXERCISES Don’t work through pain. Don’t exercise through illness or injury. EXERCISE DO’S Don’t stand still immediately after a 1.Start slowly and progress gradually. vigorous physical activity. 2.Make sure you warm up properly before Don’t exercise on hard concrete every workout. surfaces. 3.Static stretch all major muscle group Don’t exercise in crowded or poorly before any fast, full range of movement ventilated rooms. exercises. Don’t perform any dangerous 4.Protect your spine and lower back; exercises. balance is important. Never exercise through fatigue. Don’t sacrifice quality for quantity Do a balance of extension and flexion exercises for spinal mobility. Key points: Exercise regularly 3-5 x a week, for a The human body is a moving machine. minimum of 20 minutes each time; no It needs to be mobilized to gain its more than 2 days in between sessions. maximum potential, hence, doing the Drink water regularly especially during regular exercises, aside from strenuous exercise to prevent household chores and doing them in dehydration graduation, pushes the human body to Select balance exercises, that is, be more adaptable to changes – both exercises which affect all of the various in physical, mental, emotional and parts of the body. even social changes. Recommended exercise during the day Just remember to do the exercises are from 11AM to 4:30PM after working properly to prevent unnecessary injury day or in the evening. Everyone’s or pains. At the same time, doing the schedule is strictly an individual appropriate exercises do a lot more to matter, but one must find the time best the optimum development of the body. suited to own needs. Include a cool-down and stretch period after a vigorous exercise. Include cardiovascular, muscle toning, flexibility and spinal mobility work in your program. Wear good quality exercise shoes. Eat a low-fat, high complex carbohydrate diet. Vary your activities to beat boredom. EXERCISE DON’TS Don’t stretch your muscle beyond the point of pleasant comfort. Don’t exercise vigorously in very humid or very hot climatic condition. Don’t hold your breath during physical activity. Don’t hyperventilate during exercise or at rest.