Physical Education & Health, Wellness and Fitness PDF

MARIANO MARCOS STATE UNIVERSITY College of Arts and Sciences Physical Activities Toward Health and Fitness 1 Movement Competency Training UNIT 1: PHYSICAL EDUCATION & HEALTH, WELLNESS AND FITNESS Desired Learning...

MARIANO MARCOS STATE UNIVERSITY College of Arts and Sciences Physical Activities Toward Health and Fitness 1 Movement Competency Training UNIT 1: PHYSICAL EDUCATION & HEALTH, WELLNESS AND FITNESS Desired Learning Outcomes: At the end of the unit, the students must be able to: 1. defined health and fitness; (IO1, CO3, CO5) 2. defined and differentiated skill-related and health related fitness components; (IO1, CO3, CO5) 3. explained the concepts and precepts of wellness; (IO1, CO3, CO5) 4. enumerated and differentiate the dimensions of wellness; (IO6, IO7, IO8, CO3, CO5) and 5. explained how they interact to influence one’s well-being. (IO4, CO3, CO5) Thought to Ponder: “How does our daily movement or lack thereof impact our mental and emotional well-being, not just our physical health?” LEGAL BASES OF TERTIARY PHYSICAL EDUCATION ❖ 1987 PHILIPPINE CONSTITUTION ARTICLE XIV, SECTION 19 “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. 5708: The Schools Physical Education and Sports Development Act of 1969 “An integrated physical education and sports development program in all schools in the Philippines (Section 2)… the goal is to instill in young citizens a proper appreciation of the importance of physical development hand in hand with the mental development in individual and social activities (1) and the provision for “a well-rounded physical education program must be addressed to physical growth, social training, and personal discipline for all pupils and students as well as superior athletic achievement for those who are psychologically inclined and physically gifted (2).” ❖ CMO No. 39 s.2021 “PE is the key learning area in the school curriculum that focuses explicitly on making learners adapt to lifelong physical activity. It promotes an understanding of the centrality of movement in daily life, in all its forms. The Tertiary PE Program also aims to form constructive behaviors for managing the stress of academic demands, provide the necessary ‘break’ from sedentary activities in the classroom, cultivate school loyalty and patriotism through the sporting culture. The Tertiary PE Program thus provides for appreciation for a variety of expression and engagement of physical activities and to ascertain that opportunities are inclusive of all contexts and learners.” A. INTRODUCTION TO HEALTH, WELLNESS, AND FITNESS Physical Education, Health, Fitness and Wellness Health: the state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. (WHO, 1946) : a resource for everyday life and not the objective of living. (WHO, 1986) Fitness: the quality of being suitable to fulfill a particular role or task. : a set of attributes that people have or achieve that relates to the ability to perform physical activity. (United States Department of Health and Human Services)  MARIANO MARCOS STATE UNIVERSITY College of Arts and Sciences Fitness Components: Skill-Related Fitness and Health-Related Fitness ✓ Skill-Related Fitness Components: often related to the skills that are used in sports. However, that is not always the case. The components develop in this are necessary for an individual to successfully demonstrate a variety of motor skills and movement pattern. 1. Agility refers to the ability of an individual to be nimble and quick. To be able to transition, change direction or to transfer smoothly while being quick or agile. For example, dodging in basketball or transitioning from one step to another. 2. Speed refers to acceleration. It refers to how fast an individual can move his body in one direction. It is mostly displayed in racing or sprinting events such as track and field, swimming, etc. 3. Power is the ability to exert muscle force quickly. Other articles also define power as the ability to exert maximum muscle contraction instantly in an explosive burst of movement. As such, this component is very essential since people do exert muscle contraction a lot on a daily basis. 4. Balance is defined as the ability to control or stabilize the body when a person is standing still or moving. It is the ability to remain upright regardless if a person is standing still or moving like for example, when dancing or exercising. 5. Coordination is the ability of a person to control body movements especially those which includes fine and gross motor skills. For example, dribbling a ball, catching a ball or throwing a dart. 6. Reaction time. In sports, reaction time is very significant because it greatly contributes to the success of an individual in their respective field. Reaction time refers to the time it takes for an individual to initiate a response. Do take note that in sports, split second lead might determine your success in the competition. ✓ Health-Related Fitness Components: set of components that has direct effect to a person’s well-being. These components can be related to the prevention of disease and promotion of health. 1. Flexibility describes the range of movement possible at various joints. It is the ability of the joint or group of joints, and muscles to move through a range of motion effectively, unrestricted and pain free. It is improved through undergoing flexibility exercises such as stretching, some calisthenics routines and yoga. 2. Cardiovascular Endurance. It is the most important aspect of physical fitness because its potential to reduce risks of developing chronic diseases. This component relates to the ability of the heart, blood, blood vessels and the respiratory system to supply oxygen and necessary fuel to the muscles during physical activity. To improve cardiovascular endurance, perform aerobic exercises such as running, jogging, cycling, etc. 3. Muscular Fitness. These two components refer to two components: muscular strength and endurance, and these are the ability of the muscles to lift heavier objects and muscles that will work longer before becoming exhausted. Activities like lifting heavy weights, pull up, push up and many more improves muscular fitness. 4. Body Composition is the ratio of fat to muscles, bone, and other tissues that compose your body. In some articles, most people desire a low percentage of body fat, however, too high or too low body fat may have a negative impact on your health. The most common body composition measurement is the body mass index. BMI provides an indication of the appropriateness of a person’s weight to his/her height.  MARIANO MARCOS STATE UNIVERSITY College of Arts and Sciences Wellness: the action an individual takes to meet and achieve health. (WHO) : the quality or state of being healthy in body and mind, especially the result of deliberate effort. : a proactive process of raising awareness and making decisions that lead to a happy and healthy existence. It is a dynamic process of development and growth, not just the absence of illness. Welfare: a favorable or contented state of being; a prosperous, happy, and healthy state of affairs. Tools to Make You a Healthier and Happier Human Being 1. Holism: Your overall health and well-being are the results of the various natural aspects of life and wellness constantly interacting with one another. Every dimension has connections to the others. Living life to the fullest and being aware of oneself as a whole, complete person is the goal. 2. Balance: You strive to balance your life by paying close attention to each dimension, even if you acknowledge that it is dynamic. Insufficient focus on any one aspect might lead to poor personal growth and potentially result in long-term dissatisfaction. 3. Self-Responsibility: A happy and healthy individual accepts responsibility for their own well-being and doesn't let other people dictate the choices they must make. Self-awareness, including the process by which one grows more conscious of the reasons behind as well as the effects of his or her actions, is a vital component of self-responsibility. 4. Positive and Proactive: Living a healthy lifestyle mostly means having good views and ideals. It also calls for focused, purposeful action and a strong feeling of purpose. These are our initial beliefs, and they have held up fairly well over time. But all they offer is a basic structure. You have complete control over what you include in that framework. Dimensions of Wellness Eight (8) mutually dependent dimensions make up the concept of wellness. These wellness dimensions are as follows, and a well-rounded balance of them offers holistic harmony to an individual's well-being: 1. PHYSICAL WELLNESS: being able to care for your body by consistently making healthy lifestyle choices. (International Students and Wellness) Toolkit: ★ abstain from harmful habits; ★ have regular exercise; ★ take proper diet and nutrition; ★ regular medical check-up; and ★ protect yourself from any injuries 2. EMOTIONAL WELLNESS: a person’s ability to handle emotions and varied experiences encountered in life. (VeryWell Mind) : an awareness, understanding and acceptance of our feelings, and our ability to manage effectively through challenges and change.” (National Center for Emotional Wellness) Toolkit: ★ ability to love and to be loved; ★ achieving a sense of fulfillment in life; ★ ability to share feelings; and ★ encompasses optimism, self-esteem, and self-acceptance  MARIANO MARCOS STATE UNIVERSITY College of Arts and Sciences 3. INTELLECTUAL WELLNESS: consists of critical thinking, stimulating curiosity, problem solving, and creativity. (Harvard University) : growing intellectually, maintaining curiosity about all there is to learn, valuing lifelong learning, and responding positively to intellectual challenges. (Stoewen, 2017) Toolkit: ★ encourage creativity and stimulates mental activities; ★ active mind and always willing to learn; ★ uses resources to expand one’s knowledge and skills; and ★ always up-to-date on current events and activities. 4. SOCIAL/INTERPERSONAL WELLNESS: Maintaining healthy relationships, enjoying being with others, developing friendships and intimate relations, caring about others, and letting others care about you. (Stoewen, 2017) : ability to interact successfully with the global community. Establishing and maintaining meaningful relationships with self, other individuals, groups and communities and develops from our interactions and connections with others. (Harvard University Health Services) Toolkit: ★ live up to the expectations and demands of our personal roles; ★ showing respect for others and yourself; and ★ create a sense of belongingness. 5. SPIRITUAL WELLNESS: Finding purpose, value, and meaning in your life with or without organized religion. (Stoewen, 2017) : beliefs, faith, values, ethics or moral principles that provide purpose and meaning in our lives. It can be nurtured or cultivated through prayer, meditation, time in the natural world, deep listening and self-reflection. Toolkit: ★ possess a set of guiding beliefs, principles and values that will help give direction to life; ★ have high level of faith, hope and commitment to your individual beliefs; ★ willing to seek meaning and purpose to human existence; and ★ appreciate the things which cannot be readily explained or understood. 6. Environmental Wellness: leading a lifestyle that values the relationship between ourselves, our community, and the environment. : understanding how your social, natural, and built environments affect your health and well-being. (Stoewen, 2017) Toolkit: ★ awareness of the unstable state of the earth and the effects of daily habits to the physical environment; and ★ get involved in socially responsible activities to protect the environment. 7. Occupational Wellness: a journey of education, decisions, and experiences. An occupation that aligns with our skills and values, challenges us, and gives us a sense of fulfillment. : Preparing for and participating in work that provides personal satisfaction and life enrichment that is consistent with your values, goals, and lifestyle. Toolkit: ★ making use of gifts, talents and skills;  MARIANO MARCOS STATE UNIVERSITY College of Arts and Sciences ★ a lifestyle that is rewarding and satisfying; ★ reflect often - where do you find joy and meaning in your life; ★ explore different career and/or volunteer opportunities that arise; and ★ keep an open mind. 8. Financial Wellness: being mindful of your financial decision making. : Managing your resources to live within your means, making informed financial decisions and investments, setting realistic goals, and preparing for short-term and long-term needs or emergencies. Being aware that everyone’s financial values, needs, and circumstances are unique. Toolkit: ★ having money for necessities; ★ being able to pay monthly bills; ★ can afford to sustain good standard of living; ★ able to budget financial resources; ★ wise spending; and ★ feeling of control over financial situations Prepared by: JANNA MARIE B. QUINTO Instructor I Department of Physical Education College of Arts and Sciences  MARIANO MARCOS STATE UNIVERSITY College of Arts and Sciences PATHFit 1 MOVEMENT COMPETENCY TRAINING Unit 1: LEARNING TASKS NAME: _________________________ Date Submitted: _______________ COURSE/YR/Sec: ________________ Activity 1 Synthesis/Reflection Essay: Based on the learning inputs presented above, 1.) construct an essay differentiating health related and skill related fitness component, 2.) pick a component among all the components that you would want to improve, and 3.) explain how the improvement of such component affects your daily life. Essay must not be lesser than 100 words. _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ _____________________________________________  MARIANO MARCOS STATE UNIVERSITY College of Arts and Sciences PATHFit 1 MOVEMENT COMPETENCY TRAINING Unit 1: LEARNING TASKS NAME: _________________________ Date Submitted: _______________ COURSE/YR/Sec: ________________ Activity 2 Direction: Identity what dimension of wellness is depicted in the statements below. Choose your answers from the box and write your answer on the space provided. Vocational Environmental Intellectual Spiritual wellness wellness wellness wellness Emotional Social wellness Physical wellness Financial wellness wellness __________1. A satisfaction with current and future financial situations. __________2. Consist of recognizing the need for physical activity, healthy foods, and sleep, as well as preventing illness and injury or managing chronic health conditions. __________3. Defined as expanding a sense of purpose and meaning in life, including one's morals and ethics. It may or may not involve religious activities. __________4. Coping effectively with life and creating satisfying relationships. __________5. Occupying pleasant, stimulating environments that support well- being. __________6. Recognizing one's creative abilities and finding ways to expand knowledge and skills. __________7. Developing a sense of connection, belonging, and a well-develop support system. __________8. Gaining personal satisfaction and enrichment from one’s work whether that be academic work while in college or a job after graduation Synthesis/Reflection Essay: In your own words, why is it important to develop all eight (8) dimensions of well-being? Write your answers in a sheet of paper. Essay must not be lesser than 100 words. ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ _____________________________________________________.