Physical Education Reviewer PDF

LESSON 1 Physical Education is an integral part of the educational program. designed to promote the optimum development of an individual physically, mentally, socially, emotionally and spiritually through total body movement in the performance of properly selected physical activ...

LESSON 1 Physical Education is an integral part of the educational program. designed to promote the optimum development of an individual physically, mentally, socially, emotionally and spiritually through total body movement in the performance of properly selected physical activities. LEGAL BASIS OF PHYSICAL EDUCATION Article 14, Sec. 19 of 1987 Constitution “The state shall promote Physical education and encourage sports. program 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". "All educational institutions shall undertake regular sports activities throughout the country in cooperation with athletic clubs and other sectors". Republic Act No. 5708 An Act Proving for the Promotions and Financing of an Integrated Physical Education and Sports Development Program for the Schools in the Philippines This Act shall be known as the "The Schools Physical Education and Sports Development Act of 1969". Physical Fitness it is the ability of an individual to perform daily tasks vigorously and alertly, without undue fatigue and still has ample amount of energy to enjoy leisure and meet emergencies. COMPONENTS OF PHYSICAL FITNESS A. HEALTH-RELATED PHYSICAL FITNESS - Consists of those components of physical fitness that have a relationship with good health. Body Composition - Relates to the relative amounts of muscle, fat, bone and other vital parts of the body. Cardiovascular Fitness - Commonly term as cardiovascular endurance, relates to the ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity. Flexibility - Relates to the full range of motion available at a joint Muscular Endurance - Relates to muscle to continue to perform without fatigue. Muscular Strength. - Relates to the ability of the muscle to exert force. B. SKILL-RELATED FITNESS - Consists of those components of physical fitness that have a relationship with enhanced performance in sports and motor skills. Agility - Relates to the ability to rapidly change the position of the entire body in space with speed and accuracy. Balance - Relates to the maintenance of equilibrium while stationary or moving. Coordination - Relates to the ability to use the senses such as sight and hearing, together with body parts in performing motor tasks smoothly and accurately. Power - Relates to the ability to the rate at which one can perform work. Speed - Relates to the ability to perform a movement within a short period of time. Reaction Time - Relates to the time elapsed between simulation and the beginning of reaction to it. INTRODUCTION TO HUMAN MOVEMENT Movement Enhancement Aims to teach the human movement and its benefits to the body's health and well-being. It is a guide to provide basic and sufficient knowledge how to perform various movements. Objectives of Movement Enhancement "Building the capacity of the participants to deliver the said course effectively". Movement is a basic activity of a man. We start moving during conception and stop at death. QUICKENING  baby's first movements inside the womb. starts during the 16th to 24th week of pregnancy. And it also means that the baby is alive and healthy. It can be a form of gentle kicks, flutter, swish or roll. At Birth sucking Arm and legs Flexing/ Stretching Tonic Neck Reflexes (After Few Months) Tumble Crawl Stand Walk Childhood More Complex and wider range of Motion, Balance, Muscle Strength, coordination, and endurance. They become more aware of adjusting their moves. according to the situation, places, events, and people they encounter. Adulthood More complex BUT more ACCURATE and precise motor skills necessary to his/her daily activities. Physical Development and Movement Is the foundation of Physical Education Experiencing and developing a wide range of fundamental to specialized complex movement skills that will improve his/her motor and mental skills, self- confidence, self-awareness, and personality in general that are needed in having a healthy lifestyle. Movement Education Refers to a wide variety of experiential activities where one learns the capabilities of their bodies. The focus of movement education is to enhance the motor skills of the learners through movement. Significance of Human Movement The study of Human enhancement gives us better understanding of our body and its parts, functions, capabilities, and limitations.  By having better knowledge about movement mechanisms, we become more efficient in doing our daily activities, P.E practicums, dance and sports. Injuries Preventing and Treating Plan diet to ensure healthy lifestyle What is Exercise? According to the Health line, Exercise is defined as any movement that makes your muscles work and requires your body to burn calories. The Importance of Exercise It can make you feel happier It can help with weight loss It is good for your muscles and bones It can increase your energy levels It can reduce your risk of chronic disease It can help your brain health and memory It can help with relaxation and sleep quality Fundamentals of Human Movements Pulling motion which consists of pulling weight toward your body or your body towards your hands. This can be a vertical or horizontal pull, such as a pull-up or barbell row, respectively. The main muscles being worked in these sets of movements are the mid and upper back, biceps, forearms, and rear shoulders. Pushing is the opposite of the pull. This movement involves pushing a weight away from your body or your body away from an object. This group is also divided into vertical and horizontal components as well. Exercises in this group include push-ups and dumbbell shoulder presses. squat - is considered to be the most complex movement the human body is capable of. lunge - involves your body in a less stable position of one foot further forward than the other. Hinge - which are executed by kicking your butt back and leaning your torso forward while maintaining a neutral spine like when picking up something off the floor. Rotation - is unique from the other six movements because of the plane that it works in. The other exercises involve moving forward and backward or side to side, yet rotation involves twisting at the core. Gait - which is the technique of walking. This might seem trivial, but walking is a fundamental movement. Exercises that could be done in this group include jogging, jumping, and farmer's walk. LESSON 3 ANATOMICAL POSITION Describe as the body facing you, feet placed together & flat on the floor. The head held erect, arms straight by the side with palms facing forward. Standing, Arms hanging, palms forward. Superior - Means the part is above another or closer to the head. Inferior - Means the part is below another or towards the feet. Anterior - Means towards the front E.g: Eyes are anterior to the brain. Posterior - Means towards the back. E.g: Pharynx is posterior to the oral cavity. Medial - Relates to the imaginary midline dividing the body into equal right and left halves. E.g: The nose is medial to the eyes. Lateral - Means towards the side of the respect to the imaginary midline. E.g: The ears are lateral to the eyes. THREE PLANES OF HUMAN ANATOMY CORONAL PLANE Any vertical plane that divides the body into anterior and posterior (belly and back) sections. TRANSVERSE PLANE Any plane that divides the body into superior and inferior parts, roughly perpendicular to the spine. SAGITTAL PLANE Any imaginary plane parallel to the median plane. THREE AXIS OF ROTATION An axis is a straight line around which an object rotates. Movement at a joint takes place in a plane about an axis. There are three axes of rotation. The SAGITTAL AXIS passes horizontally from posterior to anterior and is formed by the intersection of the sagittal and transverse planes. The FRONTAL AXIS passes horizontally from left to right and is formed by the intersection of the frontal and transverse planes. The VERTICAL AXIS passes vertically from inferior to superior and is formed by the intersection of the sagittal and frontal planes. CONCEPT AND ANATOMICAL TYPES OF MOVEMENT FLEXION AND EXTENSION When talking about FLEXION and EXTENSION, we are usually referring to these movements as they occur about the coronal axis, and along the sagittal plane. Flexion refers to decreasing a joint angle Extension to increasing the joint angle back to resting anatomical position. ABDUCTION AND ADDUCTION refer to movements made about a sagittal axis and along the coronal plane ABDUCTION is moving a body part away from its resting anatomical position in the coronal plane. ADDUCTION is returning it to its normal resting position (includes 'hyper adduction'). INTERNAL AND EXTERNAL ROTATION (Medial and Lateral Rotation) Rotation refers to movements made about the longitudinal axis and in the transverse plane. Internal rotation is rotating a joint towards the midline external rotation is rotating a joint away from the midline. CIRCUMDUCTION - is a compound movement that occurs only at ball and socket joints, which can perform multiple movement types. Flexion and extension Abduction and adduction Rotation It is described as a circular motion utilizing each of these movements at different parts of the circular motion. Given that the shoulder and hip are the only joints to use circumduction and they have a relatively 'fixed' joint, the movement is more conical. PRONATION & SUPINATION occur at pivot joints. The most important example of this is RADIOHUMERAL JOINT and the UNION OF THE RADIUS and ULNA through the interosseous membrane. DORSIFLEXION & PLANTERFLEXION refer to the way the foot moves about the coronal axis and along the sagittal plane EVERSION AND INVERSION Eversion refers to bringing the soles of the feet out, so they are facing away from the midline of the body. Inversion refers to bringing the soles of the feet in, so they are facing towards the midline of the body (and each other). PROTRACTION & RETRACTION occur in two major regions of the body the scapula and the mandible. Protraction refers to protruding or sticking out. Retraction refers to bringing together. LESSON 4 PRINCIPLES OF HEALTHY EATING selecting the right food to be eaten knowing the enough amount to be consumed avoiding food that are bad for the body we need a wide variety of foods that will give us the nutrients we need for good health. TIPS IN HEALTHY EATING HABIT Knowing yourself Eat different and colourful foods at the right time Eat lots of fruits and vegetables Avoid processed foods Eat only sufficient amount of fats and sugars Hydrate properly and regularly Eat the right amount of food to keep the ideal body weight and exercise regularly Eat less salt Don't skip meals Consume more organic foods NUTRITION AND EATING HABITS  The food we eat should always be carefully considered. (involves the nutrients that we get through the regular meals and snacks we eat) Foods do not necessarily have to be luxurious, exotic, or elegantly presented to be able to improve our well-being. (the price of the food does not have anything to do with nutrition and health) What is important are the substances in the food like vitamins, minerals, and especially proteins that are responsible for body building and carbohydrates that give us energy for our daily activities. (the quality and amount of food we take must be sufficient and should be taken regularly and on time.) HYDRATION is important as well it regulates body temperature and helps transport nutrients to give energy and keep us healthy. (drink at least 8 glasses of water daily.) As much as possible, avoid drinking hard liquor and avoid smoking. (it helps us physically, emotionally and economically) Proper nutrition is a basic necessity to a healthy lifestyle. (exercise and physical fitness activities can help keep our body fit and alert) But exercise is not enough. That's why we should accompany it by eating nutritious food and taking a healthy diet. THE FOOD GROUP CARBOHYDRATES RICH FOODS are energy-giving foods and fuel for our body to move and function. Simple Carbs or sugars, found in fruits and different energy sports drinks. They provide an immediate source of energy, since they absorbed very quickly by the body. Complex Carbs or starch based foods such as rice, potato, bread and pasta are absorbed more slowly and provide more sustained energy release. The main component of these foods is starch, which is turned into sugar needed to produce energy. PROTEIN-RICH FOODS Proteins are the building blocks of the body because they build and repair body tissues. Muscles cannot recover easily after strenuous activities without proteins. The best kind of protein is called complete protein and is found in meat, poultry, fish, milk, cheese, and egg. On the other hand, proteins from plants are called incomplete proteins they don't contain all the necessary protein from animals. FAT-RICH FOODS Fats Are the body's concentrated source of energy. They are needed for body lubrication and insulation. Saturated fats found in dairy products and red meat, are high in cholesterol. They can clog arteries and can lead to high blood pressure and other heart problems, in contrast, mono and polyunsaturated fats, such as those found in oily fish, nuts, and olive oil, are healthy. High-fat diet may contribute to disease of some vital organs, but the absence of these fats in our diet is unhealthy as well. they must be taken in moderation called Low fat diet. To keep fats to a minimum, avoid oily foods, fried foods, mayonnaise, butter, cheese, rich desserts, salad oils, and fatty sausages. Vegetable fats are nutritionally better than animal fats. VITAMINS AND MINERALS-RICH FOODS are organic compounds that help regulate carbohydrates, protein, and fat metabolism, which is why it is called "regulator of metabolic processes” They do not transform to energy nor build body tissues like carbohydrates and proteins too. HYDRATION Water is an important need for humans. Almost ¾ of our body is made up of water. It is an essential nutrient needed by our body. We need a great amount of water intake to do our tasks, yet our body cannot produce enough liquid that we require. We need water to be constantly hydrated. PINGGANG PINOY is the project of the Food and Nutrition Research Institute (FNRI) of the Department of Science and Technology (DOST) in collaboration with the National Nutrition Council (NNC). Department of Health (DOH),cand the World Health Organization (WHO). The main concept is to come up with a visual tool (picture) that will serve as a quick guide for the Filipinos in consuming the right amount and type of food in every meal in order to be healthy. APPROXIMATE WEIGHT - Kenneth Cooper GUIDELINES FOR WEIGHT AND HEALTH ΜΑΙΝΤΕΝΑNCE Eat balance meals everyday. Follow a consistent eating pattern. Maintain your ideal weight. Eat low-calories snacks and avoid junk foods. Cut down on high-fat foods and eat more lean meats. Drink at least 8-10 glasses of water a day. Eat amidst a relaxed and pleasant atmosphere. Food supplements may be taken if necessary. “PUSH AND PULL MOTION” “HINGE” “SQUAT & LUNGE” “ROTATION” “GAIT” “ANATOMICAL POSITION & 6 DIRECTIONAL TERMS” “THREE PLANES OF HUMAN ANATOMY”. “THREE AXIS OF ROTATION” “FLEXION & EXTENSION” “CIRCUMDUCTION” “ABDUCTION & ADDUCTION” “PRONATION & SUPINATION” “DORSIFLEXION & PLANTARFLEXION” “EVERSION & INVERSION” “PROTRACTION & RETRACTION” “ELEVATION & DEP