Path Fit Lesson 1: Developmental Activities and Warm-up Exercises PDF

Path Fit Over time, schools emphasized health and physical development, offering more Lesson 1: Developmental structured courses. Activities and Warm up Exercises...

Path Fit Over time, schools emphasized health and physical development, offering more Lesson 1: Developmental structured courses. Activities and Warm up Exercises Colleges followed suit, offering courses to enhance physical ability, understand the human body, and build confidence. Initially, girls in the U.S. focused on Core Concepts in Physical Education gymnastics, while boys engaged in Physical Activity rougher activities. Eventually, both males and females were Any bodily movement caused by muscular educated on body composition, contractions that result in the expenditure of flexibility, nutrition, and endurance. energy. Exercise Objectives of Physical Education A planned program of physical activity usually designed to improve physical fitness. Physical Development - an individual who participates in properly selected Physical Activity that is planned, structured physical activities will develop and and repetitive and that results in a desired maintain a high level of fitness. outcome. Mental Development - the Individual develops his mental expertise as he learns Physical Education is part of the educational the mechanical principles and underlying program designed to promote the optimum movement, knowledge, and development of an individual through total understanding of rules and strategies of body movement in the performance of games and sports. properly selected physical activities. Emotional Development - The informal Brief History of Physical Education nature of PE offers opportunity for self - The history of physical education dates to expression and emotional mastery. When ancient Greece, where competition and people gain control of their body, they intensity were highly valued. gain control over their lives. A healthy Physical education was essential for individual can control his/her emotions. training both Greek soldiers and athletes. Children began physical training around Example: self-confidence, self-reliance, the age of seven, with skills developed in determination and courage. activities such as boxing and chariot races. Social Development - Activities in PE By the mid-19th century, physical provides opportunity for the development education spread to the United States, of desirable social traits needed for the initially for training soldiers. adjustment to social life. Example:  friendliness, cooperation, respect for the health issues such as obesity and right of others, sportsmanship, cardiovascular diseases. leadership, and honesty. Recommended Components For Lesson 2: Healthy Lifestyle and Having a Healthy Lifestyle Body Awareness 1. Exercise Regularly Healthy Lifestyle Physical activity and exercise are major contributors to a healthy lifestyle; people are Health made to use their bodies, and disuse leads to is a state of complete physical, mental, and unhealthy living. social well-being and not merely the absence of disease or infirmity. 2. Eat Nutritious Food Eat plenty of vegetables and fruit: They are Physical fitness important sources of vitamins, minerals, dietary fiber, plant protein, and antioxidants. is not the sole basis of being healthy; being Nutrition - Nutrition is the study of foods healthy means being mentally and and health. It is a science that centers on emotionally fit. Being healthy should be part foods, their nutrient and other chemical of your overall lifestyle. constituents, and the effects of food Lifestyle constituents on body processes and health. o Macronutrients - ‘Macro’ means large is a way of living for individuals, families as their name suggests these are nutrients (households), and societies, which manifests which people need to eat regularly and in in coping with their physical, psychological, a large amount. social, and economic environments on a day- ▪ Metabolism means the process to-day basis. It also reflects people's self- involved in the generation of energy image or self-concept. and all the ‘building blocks’ required to maintain the body and its functions. 2 Types of Lifestyles o Micronutrients - As their name indicates 1. Active (‘Micro’ means small) micronutrients are substances which people need in their Involves regular physical activity and diet in only small amounts. These include exercise, promoting better health and minerals and vitamins. reducing the risk of chronic diseases. 2. Sedentary 3. Control Your Weight Weight control is the practice of certain It is characterized by prolonged inactivity behaviors that can help you achieve and and minimal physical movement, leading to maintain a healthy weight. Eating healthy foods, staying physically active, and getting quality sleep are examples of healthy lifestyle behaviors that can help you manage your weight and avoid obesity. Body Awareness Awareness of one’s body helps to 4. Quality Sleep understand its parts and identify possible Sleep plays a vital role in good health and movements for each segment. It well-being throughout your life. The way you recognizes the way the body or its parts feel while you are awake depends in part on can be controlled, moved balanced what happens while you are sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. Posture and Body Mechanics 1. Correct Posture - is the proper 5. Avoid Smoking and Alcoholic alignment of body segments in relation to Beverages different body positions. Alcohol has considerable toxic effects on the digestive and cardiovascular systems. 2. Body Mechanics – it is a body exercises Alcoholic beverages are classified as or movements that are intended to carcinogenic by the International Agency improve one's posture, stamina and poise. for Research on Cancer and increase the risk of several cancer types. Different Body Types 6. Reduce Stress 1. Endomorph - characterized by having Preventing and managing long-term stress round and curvaceous body, high body can lower your risk for other conditions like fat. People with this body type find it hard heart disease, obesity, high blood pressure, to lose weight. and depression. You can prevent or reduce stress by: Planning ahead. Deciding which 2. Mesomorph - characterized by having tasks to do first. large bones. The built is usually thick around the middle. 7. Carry Out Regular Health Checks Regular health check-ups can identify any 3. Ectomorph - characterized by having a early signs of health issues. Finding lean and slender body. Looks thin and problems early means that your chances for have a low body fat level. effective treatment are increased. Many factors, such as your age, health, family history and lifestyle choices, impact on how often you need check-ups.  Lesson 4-5: Physical Fitness short period of time. It is the combination of speed and strength. Components Balance Ability to maintain equilibrium in Components of Physical Fitness relation to changes in the body position. In 1. Health Related Components other words, it is the ability remains stable even when moving. Cardio-Respiratory Endurance The ability of the heart, lungs and vascular Agility system to function efficiently at moderate to Ability of the muscle/body to change high intensity over extended period. direction swiftly, easily, and under control in the quickest possible time. Muscular Strength Ability of the muscles to exert maximum Coordination force. When force is repeated overtime, it Harmonious relationship between the becomes muscular endurance. skeletal muscles and nerves in one aspect of movement. Muscular Endurance Ability of the muscle to continue to Reaction time perform without fatigue. Ability to reach or respond quickly to what you see, hear and feel. Flexibility Ability of the muscles to move joints, which are to perform a wide range of motions without strain or injury. Lesson 6: Fundamental Movement Skills Body Composition Refers to the relative amount of muscle, fat, bone and other vital parts of the body. Definition of Terms 2. Performance or Skills Related 1. Movement Components Is the act of maintaining or changing the position(s) of body part(s). Some Speed movements are simple (e.g. walking) while Ability to make successive movements of others are complex (e.g. turning a the same kind or to cover a distance at a somersault). short period of time. 2. Fundamental Movement (FM) Power Is a movement that is simple and basic for Ability force/performance release one participating in or performing different maximum explosive muscular effort in a types of physical activities (e.g. walking, running, jumping, catching). 3. FM skills Stability Skills/ Non-Locomotor Skills Are refined fundamental movements for Straight Sideward rolling, Sideward rolling, efficiency or expressive purposes. They need Forward rolling, Back rolling, Airborne to be learned. turning, Twisting Stretching, Curling Jumping and landing, Balancing. 4. Physical Activity Is defined as repetitive movements by the Manipulative Skills skeletal muscles that require energy and Under-arm throwing, Over-arm throwing, produce health benefits. Catching, Bouncing, Catching a rolling ball, Passing and catching, Striking, Shooting, 5. Physical Fitness Batting, Punting, Kicking, Dribbling. Is the body’s capacity to adapt and respond favorably to physical effort. The physically fit person can move efficiently and Locomotor Skills are done by moving the effectively in meeting physical demands. body from one place to another. 6. Exercise Walking – shifting once weight from Is physical movement that increases the one foot to another. rate of energy use of the body. Running – moving with longer strides and in a faster speed than walking. 7. Locomotor Skills Hopping – to spring or move with light Are FM skills that we do when travelling bounding skips in one foot but land in from one place to another. the same foot. Skipping – done with a step and a hop 8. Stability Skills using the same foot. Are FM skills for maintaining balance on Jumping – to spring off the ground spot or when moving. either in one or both feet but land on both feet. 9. Manipulative Skills Leaping - to move by spring lightly in Are FM skills for controlling small objects. one foot and land in the other foot. Sliding - done by gliding on the floor, 10. FM Activities sideward or forward using the right and Are activities which are conducive to the left foot alternately. development of FM skills. Galloping – a movement mode of running particularly by a horse, by Fundamental Movements Examples lifting alternately the feet in successive leaps or bounds. Locomotor Skills Walking, Galloping, Skipping, Step-hopping, Sliding, Running, Dodging, Hopping, Leaping, Standing high jump, Standing long jump, Non-locomotor Skills are done in one in place. Bending or Flexing – moving of muscles around a joint where two body parts met. Stretching or Extending – done by straightening or extending any part of the body from the joints. Lifting or Raising – elevating a part of the body, usually for the arms and legs. Twisting – the rotation of a selected body part around its long axis. Swinging – pendular movement below an axis. Swaying – fluidly and gradually shifting the center of gravity from one body part to another. A pendular movement above an axis. Rotating – done by moving a part of the body around axis. Combining Different Fundamental Movement Skills It is common to use two or more FM skills at the same time. It is perfectly fine if students understand clearly what they are going to learn. The figure below shows a student moving to catch a ball. The movement comprises all three types of FM skills: Manipulative – to catch the ball. Stability – to maintain balance when moving to catch the ball. Locomotor – to adjust position to approach the ball.