Physical Education Reviewer PDF

**PHYSICAL EDUCATION** - Came from the Latin words "physica" meaning physics and "education", meaning the training of the bodily organs and powers with a view to the promotion of hearts and vigor. - It is a course in the curriculum which utilizes the learning medium of large muscle...

**PHYSICAL EDUCATION** - Came from the Latin words "physica" meaning physics and "education", meaning the training of the bodily organs and powers with a view to the promotion of hearts and vigor. - It is a course in the curriculum which utilizes the learning medium of large muscle activities in a play or movement exploration setting such as organized sports, gymnastics, dance, aquatics and calisthenics. - Physical Education instruction in various kinds of physical activity promotes the physical development and well-being of the individual. **FOUNDATION OF PHYSICAL EDUATION** - **Article XIV Section 19 of the 1987 Constitution** provides 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 the development of a healthy and alert citizenry. - **Republic Act No. 9155** otherwise known as the "**Governance of Basic Education Act of 2001" and Republic Act No. 5708** or "**The Schools Physical Education and Sports Development Act of 1969\"** also provide that integrated physical education and school sports and physical fitness program shall remain part of the basic education curriculum and shall be undertaken by the Department of Education. **OBJECTIVE OF PHYSICAL EDUCATION** - Physical Education as part of the educational system strives to help or facilitate the **development of the potentialities** of the individual so that he can attain total fitness that enable him to enjoy a good and useful life. It includes the acquisition and refinement and motor skills as well as develops and maintains fitness for optimal health and well-being. - The objectives of physical education are focused on the acquisition of those skills through the following **aspects of development:** **PHYSICAL DEVELOPMENT** - focus is on the acquisition and **development of physical skills** which can increase one's capability **to enjoy lifetime** recreational pursuit. This is attained through regular exercises and participation in varied vigorous activities. **MENTAL DEVELOPMENT** - through physical education activities, the learners **acquire knowledge** and **understanding** of rules and strategies of the games, sports and dance instructions. - develop **techniques and tactics** involved in organized physical activities, games and sports. **EMOTIONAL DEVELOPMENT** - Physical education activities provide opportunities for **self-expression and emotional mastery.** People who have a more **positive feeling** about physical activities are said to have positive balance of feelings. **SOCIAL and SPIRITUAL DEVELOPMENT** - Physical activity often promotes the opportunity **to be with other people**. - It is in this **social experience** that many appreciate the importance of physical education activities. Through active participation in the activities, positive and desirable traits are developed like cooperation, sportsmanship, friendliness, good leadership, respect for others, and honesty in group competition. In general, Physical Education is learning proper body movement to develop the **physical, mental, emotional, social and spiritual** aspects of an individual through well-selected physical activities. **PHYSICAL FITNESS AND ITS COMPONENTS** **PHYSICAL FITNESS**- the ability to carry out daily tasks and physical activities without undue fatigue. **COMPONENTS OF PHYSICAL FITNESS** **Health Related** **Skill Related** **Health Related Components**- refer to those that contribute to the development of health and functional capacity of the body. - **Body Composition** - **Muscular Strength** - **Flexibility** - **Cardiovascular Endurance** - **Muscular Endurance** **Cardiovascular Fitness** - The ability of the **heart and lungs to function efficiently & effectively** over a prolonged period of time. **Muscular Endurance** - The ability to continue selected muscle group movements for a **prolonged period of time.** **Muscular Strength** - The ability of the muscle to **exert force.** **Flexibility** - The ability of the muscle to **exert force.** **Body Composition** - In other words, the ratio of fat to muscle. Minimum of fat and maximum of lean mass is a sign of a healthy and fit body. **Skill Related Components**- consists of those components of fitness that have a relationship with enhanced performance in athletic activities. - **Balance** - **Coordination** - **Reaction Time** - **Agility** - **Speed** - **Power** **Balance** - The ability to **maintain an upright posture** while still or moving. **Agility** - It is the capacity to **change the direction** of the body quickly and effectively. **Coordination** - It is the ability to integrate the senses with muscle so as to produce accurate, smooth, & **harmonious body movement**. **Reaction Time** - The time required **to respond** or initiate a movement as a result of a given stimulus. **Speed** - It is the ability to moves one body from one point to another in the **shortest possible time**. **Power** - The ability to do strength work at an **explosive pace.** **BENEFITS OF PHYSICAL FITNESS** **The following are the benefits of fitness based on article by John Abdo:** - Increasing fitness improves energy. - Increasing fitness helps a person think better even when under stress. - Increasing fitness improves muscles and bones. - Increasing fitness improves the heart and lungs. - Increasing fitness improves your looks. **PHYSICAL FITNESS TEST** **- Physical fitness is simply the body's ability to complete physical work. ​​​This can include cardiovascular f​​​fitness, muscular strength, and muscular endurance.** **- A fitness test, also known as a fitness assessment, is comprised of a series of exercises that help evaluate your overall health and physical status. There is wide of range of standardized tests used for these exams, some of which are intended for medical purposes.** **- A physical fitness test may include a repetition maximum of strength-based exercises, like squats or bench presses, to assess muscular strength. It may also involve performing exercises, like bodyweight squats, until exhaustion, which tests muscular endurance.** **GENERAL HEALTH EDUCATION** Before starting a fitness program, it is important to share your medical history with your trainer and to get the necessary approvals from your doctor to proceed. **BODY COMPOSITION TESTING** - **BODY COMPOSITION** describes the different components that make up your total body weight, including your muscles, bones, and fat. The most common methods for estimating body composition include: - **Body Mass Index**- A generalized calculation of body fat based on your height and weight. **CARDIOVASCULAR ENDURANCE TESTING** - Cardiovascular endurance testing, also known as stress testing, measures how efficiently your heart and lungs work to supply oxygen and energy to your body during physical activity. - **12 minute run test:** Performed on a treadmill and compare your pre-exercise heart and respiration rates with your post-exercise heart and respiration rates - Cardiorespiratory endurance is measured by maximum oxygen uptake (VO2 max) and how it's used during intense exercise. Higher amounts of oxygen uptake show that you're using more oxygen and that your cardiorespiratory system is functioning efficiently. - VO2 max testing are usually done with a clinician or exercise physiologist in a laboratory, hospital, or clinic. Performed on a treadmill or stationary bike and uses a breathing device to measure your maximum rate of oxygen consumption during an activity. Exercises to improve cardiovascular endurance - **Run and jump in place** - **Jumping jacks** - **Standing side hops** - **Side to side hops** - **In and out hopping squats** - **Burpees** **STRENGTH AND ENDURANCE TESTING** - Strength testing measures the maximal amount of force a muscle - group can exert at one time. Muscle endurance testing, by comparison, measures the length of time a muscle group can contract and release before it fatigues. - Strength and endurance tests are valuable as they help the trainer pinpoint which muscle groups are stronger and which are vulnerable and in need of focused attention. - The exercises used include the push-up test and core strength and stability test. - The push-up test is a basic fitness test used by coaches, trainers, and athletes to assess upper body fitness and to monitor progress during strength and fitness training. - This simple test helps you compare your own upper body muscular endurance to others of your age and gender and track your fitness program over time. - Strength and endurance in the muscles of the upper body---specifically the chest, shoulders, triceps, and core---is a good indication of overall fitness. This simple exercise engages muscles throughout the entire body, from head to toe, in order to maintain a rigid position. - Measuring the flexibility of your joints is vital in determining whether you have postural imbalances, foot instability, or limitations in your range of motion. - There are a variety of tests used to measure flexibility including: - **Shoulder flexibility testing:** - Sometimes called the zipper test, shoulder flexibility testing evaluates the flexibility and mobility of your shoulder joint. Use one hand to reach behind your neck, between your shoulders, while reaching behind your back, toward your shoulders, with the other. Measure how many far apart your hands are. - **Sit-and-reach testing:** - This is used to measure tightness in your lower back and hamstring muscles. The test is performed while sitting on the floor with your legs fully extended. Flexibility is measured by the number of inches your hands are from your feet when reaching forward. - **Trunk lift testing**: - This is used to measure tightness in your lower back. It is performed while lying face-down on the floor. With your arms at your side, you would be asked to lift your upper body with just your back muscles. Flexibility is measured by how many inches you are able to lift yourself off the ground. Various organ systems perform different functions of the body necessary for wellbeing and healthy living. The organs which have a major role to play in the functioning of their respective system, such as, heart, lungs, liver and kidney are called vital organs. **Human Body System that has relations to Physical Fitness Development:** **Muscular System\ Respiratory System\ Circulatory System\ Skeletal System\ Nervous System\ Digestive System** **MUSCULAR SYSTEM** **\ **- The muscular system is comprised of the sum total of muscles throughout the body that move the skeleton, maintain posture through steady contraction, and generate heat through cell metabolism. There are more than **640 skeletal muscles in the body**, so they take half the body's weight. Strong muscles also give stability and improve balance and coordination during movements. **3 TYPES OF MUSCLE:\ \ Skeletal Muscles\ \ Smooth Muscles\ \ Cardiac Muscles** **SKELETAL MUSCLES**\ - Skeletal muscles are red in color because of the blood in the muscle fibers.\ - have different layers, the layer that is just under the skin is the superficial layer, next there is the deeper layer and some muscles have a third layer called the medical layer.\ - Skeletal muscle tendons attach the muscle to the bone, there is a bone at each end of the muscle. **SMOOTH MUSCLES**\ -The smooth muscles move without thought, they are controlled by the autonomic nervous system. Smooth muscles are the walls of hollow structures in the body, the intestines and stomach are examples of this.\ - Smooth muscles have a smooth surface and they have a reddish appearance like the skeletal muscles. -They are made out of groups of smaller muscle cells which helps them move differently. Smooth muscles don't have tendons because they don't have to move bones, if smooth muscles did have tendons it wouldn't help the movement of hollow structures in the body.\ -Smooth muscles never tire they keep a contraction for long periods of time and they are working all the time. **CARDIAC MUSCLES**\ -The last muscle is the cardiac muscle which is the heart. The heart is classified as an involuntary muscle, but it is smooth on the inside, and it is like a skeletal muscle outside.\ - The cardiac muscle fibers are a special form of striated fibers which are only found in the heart and adjoining vessels. They are arranged in a special pattern, which helps to squeeze blood through. The cardiac muscle doesn't have tendon as it is constantly moving. **Beneficial Effects of Physical Activity in Muscular System:** **Change in shape and size of the muscle fibers:\ **- Muscle fibers enlarge with physical activities which cause an overall enlargement of muscles with the change in its size and shape. The size of muscles increases by 60 per cent.\ **Increase in blood capillaries:\ -** Regular physical exercises lead to increase in number of blood capillaries supplying blood to muscles. **Long term increase in muscle strength:**\ - Regular physical exercises increase and maintain strength of muscles. This increases speed of contraction as in the case of marathon runner and also work well against load as in the case of weight lifter.\ **Delay in muscle fatigue**:\ - Muscles need oxygen to contract. But when muscles are used for a long time during sport, available oxygen gets used up and lactic acid accumulates. This causes muscle fatigue. It is, therefore, important to do physical activities like\ stretching to delay muscle fatigue. **When we exercise our muscular system\ accelerates. Muscles need more glucose as they are using more energy. Muscles tire and if they over tire they can cramp. When you damage muscle fibers build more muscles. When muscle fibers tear they heal, when they heal they become thicker and\ stronger.** **RESPIRATORY SYSTEM** **\ **- The system that helps you breathe when you exercise is the respiratory system. The Respiratory system helps us to get the oxygen into our body and get rid of carbon dioxide. \- The respiratory system is an important process. The first thing that happens in the respiratory system is when we breathe in oxygen and breathe out carbon dioxide. When we are exercising our respiratory system accelerates this is because our body needs more oxygen. Our body breathes faster and deeper and uses 3 liters or more of air a minute. Our body needs oxygen to stay alive. Our body automatically breathes until you die. Description: Image result for Respiratory System **CIRCULATORY SYSTEM\ **\ The circulatory system is a body-wide network of blood, blood vessels, and lymph. Powered by the heart, it is the body's distribution system to organs with oxygen, hormones and essential nutrients that helps it function properly. **THREE TYPES OF CIRCULATION:**\ \ - The first one is **coronary circulation**, this is the circulation to the cardiac muscle which is the heart. Coronary vessels carry blood around the heart and give it oxygen and nutrients.\ \ - The second is **pulmonary circulation**. This carries blood to and from the lungs. Bronchiole circulation supplies blood to the tissue of the larger airways in the lungs.\ - The third is **systemic circulation**, this sends blood around the body and supplies body cells with oxygen and nutrients. **When you exercise the circulatory system\ accelerates and your sympathetic nerve tells your heart to pump faster and harder because it needs to pump blood around the body quicker.\ \ When you exercise your body cells need more oxygen and nutrients, it also disposes of more waste.**  **SKELETAL SYSTEM**\ \ The skeletal system gives the body its basic framework, providing structure, protection, and movement. The 206 bones in the body also produce blood cells, store important minerals, and release hormones necessary to life.\ \ **What is the function of the Skeletal System?\ \ **The skeletal system's main function is to provide support for the body.\ \ **Protecting internal organs from injury.** For example, the skull protects the brain, while the thoracic cage protects the heart and lungs. **Allowing for movement. **Muscles attach to bones through tendons. This connection allows the body to move in many different ways. **Producing blood cells.** The soft bone marrow inside of many bones produces red blood cells, white blood cells, and platelets.\ \ **Storing minerals and nutrients.** Bones can store and release minerals, including calcium and phosphorus, which are important for many bodily functions. **SOME CONDITIONS THAT MAY AFFECT SKELETAL SYSTEM:\ \ Fractures**\ \ A fracture can also be referred to as **a broken bone**. Fractures typically occur due to an injury or trauma, such as a car accident or a fall. There are many different types of fractures, but they're generally categorized by the nature and location of the break. **Arthritis\ \ **Arthritis is an inflammation of the joints. This can cause pain and a limited range of movement. Several things can cause arthritis, including the breakdown of cartilage that's found in joints, autoimmune conditions, or infection. **DIGESTIVE SYSTEM**\.\ The digestive system enables your body to convert food into usable nutrients through a chemical breakdown process. This occurs through a system of tube-like of organs, including the esophagus, stomach, liver, pancreas, and intestines.\ \ Physical activity increases blood flow to the muscles in the digestive system, which massage our food along the digestive tract -- a process known as peristalsis -- causing them to work more quickly and effectively  **NERVOUS SYSTEM** The nervous system has two major parts: the central nervous system (CNS) and the peripheral nervous system (PNS). The central system is the primary command center for the body, and is comprised of the brain and spinal cord. The peripheral nervous system consists of a network of nerves that connects the rest of the body to the CNS. As blood flow increases, your brain is exposed to more oxygen and nutrients. Exercise also induces the release of beneficial proteins in the brain. These nourishing proteins keep brain cells (also known as neurons) healthy, and promote the growth of new neurons. Neurons are the working building blocks of the brain. **Exercise boosts your mood and reduces stress\ **When you exercise, your body releases chemicals such as dopamine (pronounced doh-pa-meen) and endorphins (en-door-fins) in your brain that make you feel happy. People who exercise tend to be happier and less stressed than those who don't exercise. Regular exercise can also help you control your emotions when you do feel angry or upset. **EXERCISE AND FITT PRINCIPLES** **EXERCISE-** is bodily exertion for the sake of developing and maintaining physical fitness**.** **Basic Workout Outline** 1. **General Warm up (Pre-workout phase)** - **This prepares the body for more strenuous physical activities. It gradually increases the heart rate and the circulation of blood.** 2. **Sports Specific Warm up** - **This is a type of exercise or conditioning that targets the muscle groups needed or that will be used for physical activity. Exercises should be related to the skills needed in your main activity.** 3. **Main Activity** - **This is more intense activity. It is specific activity like workout, sports, game, and dance.** 4. **Cool Down (Post-workout phase)** - **This is the counterpart of warm up. It is usually an easy or light to moderate exercise done after a more intense activity. It allows the heart rate and breathing to return to its normal state.** **To do before and after exercise** **Here's the top recommend doings before and after workouts;** 1. **Consult a physician first.** 2. **Don't work out right after eating.** 3. **For better result, exercise regularly at a regular time.** 4. **If exercising in the morning, give enough time between breakfast and workout. Do more warm ups and start the workout with light motions.** 5. **If exercising in the afternoon or in the evening after the daily activities, take short rest before doing the workout.** 6. **In case where eating is unavoidable, eat only in small amounts.** 7. **When done with the workout, the very first thing that one should not forget is the cool-down and stretches.** **Benefits of Warm Up Exercise** 1. **Increase blood circulation to the muscles to continuously send oxygen and nutrients throughout the body;** 2. **Increase the muscle temperature, which give energy, release reactions, and respond to the muscles effectively.** 3. **Prepare the muscles to perform more stretching and engage in strenuous exercise and activities;** 4. **Reduce risk of acquiring an injury in joints, muscles, and tendons.** 5. **Enhance the ability to learn and perform skilled movements;** 6. **Prevents stress, anxiety, and fatigue;** **PRINCIPLES OF EXERCISE TRAINING** 1. **Overload Principle** - **When the amount of exercise is increased progressively, fitness continues to improve.** - **Perform more than one's normal amount of exercise.** 2. **Principle of Progression** - **This concept asserts that overload should be increased gradually during the course of a physical fitness program.** 3. **Principle of Specificity** - **The effect of exercise training is specific to those muscles involved in the activity.** 4. **Principle of Recovery** - **The need for a rest period between exercise training sessions.** - **Over loading your muscles means stressing them, and they need a period of rest before your next workout.** 5. **Principle of Reversibility** - **Loss of Fitness due to inactivity (detraining)** - **Is a concept that when you stop working out, you lose the effects of training.** **DIFFERENT TYPES OF EXERCISE** 1. **Aerobic Exercise** - **The purpose of aerobic conditioning is to increase the amount of oxygen that is delivered to your muscles, which allows them to work longer.** - **Any activity that raises your heart rate and keeps it up for an extended period of time will improve your aerobic conditioning. (Healthwise Staff, 2019)** - **Are activities that condition your heart and lungs. aerobic means relating or requiring oxygen.** - **Aerobic exercises last for 20mins or more of performing continuous body movements using large muscle groups.** - **Examples are; brisk walking, jogging, cycling and swimming.** 2. **Anaerobic Exercise** - **increases the force of muscle contractions the body can generate while increasing one's strength, speed, or power output.** - **Weightlifting, sprinting and polymetric exercises are examples of anaerobic exercises. This type of exercise involves performing fewer but more intense muscle contractions that aerobic** - **exercise. Anaerobic exercises are good in muscle group development.** **Types of Anaerobic Exercise** - **Static Strength Training (Isometric Exercise)** - **Dynamic Strength Training (Isotonic Exercise)** **Static Strength Training (Isometric Exercise)** - **This type of exercises helps maintain muscle strength and tone. Isometrics involve contracting a muscle without moving any joint. Isometric exercises come in two types;** - **Involve contracting the muscles with less than the maximum strength, such as holding a dumbbell with steady arms fully extended outward.** - **Involve contracting the muscles with all strength, such as pushing against immovable object.** **Dynamic Strength Training (Isotonic Exercise)** - **This type of exercise strengthens the muscles over a full range of motion. Weightlifting and calisthenics are examples of dynamic strength-training. This type of exercises uses resistance to work the muscles through a completed motion such as performing a bench press, leg press or sit up.** 3. **Flexibility Exercise** - **Is performed to enhance the movements of muscles and joints.** - - **Stretching and bending are the common ways of flexibility training. This type of exercise benefits the body by preventing muscle stiffness and joint pains (to some extent) while improving blood circulation, posture, and breathing capacity.** - **This will surely help in reducing muscle soreness and injuries, and in the proper recovery of the muscles after the exercises.** **FITT PRINCIPLES** **F- Frequency** **I - Intensity** **T - Time** **T -- Type** **FITT**- **is a flexible exercise framework that can help bring structure to your fitness routine.** **FITT PRINCIPLE** **FREQUENCY** **-This refers to how often you exercise.** **-The point is to meet your goals without overtraining the body.** **When it comes to cardio:** As a general rule of thumb, aim for a minimum of three cardio sessions per week. If you're looking to lose weight, you might increase this number to five to six sessions. **When it comes to strength training**: It's recommended to do some sort of strength training three to four times per week. Strength training can involve the use of weights (even bodyweight workouts), resistance, barbells, or machines. **Also includes rest days:** Also account for rest days when putting together your plan. It's important to give your muscles a chance to recover. **INTENSITY** **-This refers to how difficult an exercise is.** **- The amount of effort you exert in an exercise.** **With strength training, there are three primary methods you can use to measure intensity:** - **amount of weight lifted** - **number of repetitions completed** - **number of sets.** **When it comes to cardio:** - **To measure how hard, you're working during a cardiovascular exercise, you can look to your heart rate, which is measured by beats per minute (bpm).** - **This starts with determining your target heart rate zone for your fitness level and age. The heart rate zone you're meant to target is based on a percentage of your maximum heart rate (MHR).** 1. **Find your max heart rate (MHR)** 2. **Find your target heart rate zone** According to [Harvard Health](https://www.health.harvard.edu/newsletter_article/how-much-exercise-do-you-need), aerobic exercise is when your heart rate reaches between 70 and 85 percent of your MHR. You're also getting a workout when your heart rate reaches 50 to 70 percent of your MHR. To find your target heart rate zone, use this calculation: MHR multiplied by percentage rate in decimals. So, this looks like: 195 x 0.50 = \~97 and 195 x 0.85 = \~165 The target heart rate zone for a 25-year-old is approximately 95 to 162 beats per minute. **TIME** **- This refers to the duration of each exercise.** **At least 150 minutes of moderate-intensity exercise or at least 75 minutes of high-intensity exercise a week.** **This can look like 30 minutes of moderate exercise or 15 minutes of intense exercise a day.** **Of course, you can increase or decrease this duration based on several factors, including current fitness level, age, weight, health, and others.** **A cardio workout is recommended to last a minimum of 30 minutes. This can be longer, depending on the exercise. A long bike ride, for example, could take up to 2 hours.** **Resistance workouts usually last between 45 and 60 minutes.** **TYPE** **-This refers to what kind of exercise you'll be doing under the umbrella of cardio or strength training.** **Cardio is any type of exercise that improves your cardiovascular system. This includes:** **- running** **- swimming** **- walking** **- dancing** **- aerobics routines** **- cycling;** **Strength training is any type of exercise that tones and strengthens the muscles. It usually results in muscular hypertrophy. This includes:** **-the use of weights, like bicep curls and bench presses** **- bodyweight exercises, such as:** **squats** **pushups** **pull-ups** **sit-ups** **FITT example for weight loss** **If your goal is to lose weight, your fit plan might look like this:** **Frequency: Get your heart rate up during 3 to 6 days of the week.** **Intensity: This will depend on your current fitness level. For a high-intensity workout, aim to reach 70 to 80 percent of your maximum heart rate.** **Time: Aim for around 20 to 30 minutes per workout. You can increase the workout length as your endurance builds.** **Type: Any type of cardiovascular training, such as dancing, walking, running, rowing, jogging, hiking, cycling, swimming, etc.** **FITT example for cardiovascular exercise** **Frequency: 4 days a week** **Intensity: moderate, 60 to 70 percent heart rate** **Time: 30 minutes** **Type: jog** **FITT example to increase strength** **Frequency: 4 days a week** **Intensity: intermediate, 3 sets of 10 to 12 reps** **Type: could be various leg exercises, such as deadlifts, hamstring curls, squats, standing calf raises, leg extensions, and leg press or alternatives** **Time: 45 to 60 minutes**