I.

PHYSICAL EDUCATION
Introduction:
Health and Fitness are vital keywords for sustaining a strong and healthful living. For the
past two decades the promotion of health and fitness in the Philippines were taken into
consideration in all school levels. It made a bold step in creating awareness for health and fitness
among children and students through the activities in the Physical Education.
The effective use of body through varied physical activities will certainly help promote
fitness and health for daily living.
Physical Education has a unique role to play in the education of the youth and that is to
enhance their physical fitness and well-being through the selected variety of motor skills and
activities. Generally, Physical Education aims build for every child/student a strong foundation
about fitness and specifically aims to assist every student to develop an optimum level of health
and well-being. It further aims to help the student acquire the knowledge and movement skills that
will lead to lifelong participation in enjoyable and wholesome physical activities.
CONCEPT OF PHYSICAL EDUCATION
A. DEFINITION OF TERMS
 Physical Education is an important subject in the curriculum that aims to build
and develop every learner to an optimum level physically, mentally, emotionally,
socially through participation in enjoyable and wholesome physical activities.
 Physical Fitness is the ability of an individual to perform daily activities without
undue fatigue, reduce the risk of health problems and with extra energy in case of
emergency. Components of physical fitness are organic vigor, endurance, power,
strength, flexibility, agility, balance, speed and coordination.
 Physical Wellness is the positive state of well-being and the capability of an
individual to design personal fitness program for improving and maintaining
optimum level of health.

B. OBJECTIVES OF PHYSICAL EDUCATION

 Physical Development. The development and maintenance of physical fitness
and the acquisition of games and dance skills that will help enhance the healthy
growth of each learner.
 Social Development. The acquisition and practice of desirable social traits such
as cooperation, sportsmanship and respect for the rights of others necessary for
adjustment to happy social living.
 Emotional Development. The development of self-confidence, personal
discipline, courage and other traits needed for emotional mastery.
 Mental Development. The development of mental capabilities as the learner
acquire knowledge and understanding of rules and strategies of games and sorts
as well as dance instructions; the ability to analyze and give judgments.
C. PHASES OF PHYSICAL EDUCATION
 Group Games. These are lead up activities with simple rules and designed primarily for
fun and enjoyment.
 Dance. These are movements set to music where there are emerge organizations and
structure.
Folk Dance Jazz Dance
Social Dance Ballet Dance
Popular Dance Interpretative Dance
Street Dance Cheerleading
 Gymnastics. Sport that harmonizes body movements to the lilting tunes of
choreographed music.
 Conditioning Exercises Light Apparatuses
Floor Skills Heavy Apparatuses
Aerial Skills Tumbling
Stunts
 Recreational Games. Activities done during one’s free time.
Cooking Weaving
Mountaineering Gardening
 Health Safety and First Aid. A temporary care given to a victim of an accident or those
who become suddenly ill until the services of the physician can be obtained.
 Sports. Activities we engage for pleasure, enjoyment, recreation even as form of
competition usually requiring vigorous bodily exercise.
Classifications
 Individual/ Dual Sports. Sports participated by 1 to 3 players
a. Badminton
b. Table tennis
 Team Sports. Sports participated by 4 or more players/group.
a. Basketball
b. Baseball
c. Softball
d. Soccer
e. Football
f. Volleyball
 Track and Field. Activities done in the field.
a. Running Events
1. Sprint
50 m sprint 100 m sprint
2. Middle Distance Races
200 m 500 m 400 m
3. Long Distance Races
800 m 1400 m 1000 m 2000 m
4. Race with hurdles
b. Throwing Events
1. Discuss Throw 3. Shot Put
2. Javelin Throw
c. Jumping Events
1. Long Jump
2. Triple Long Jump
 Aquatics. Activities done in the water.
a. Diving f. Wake Boarding
b. Snorkeling g. Synchronized Swimming
 c. Surfing h. Water Rafting
d. Body Boarding i. Water Polo
e. Wind Surfing j. Swimming
II. PRINCIPLES OF PHYSICAL FITNESS
COMPONENT OF PHYSICAL FITNESS
Health-related physical fitness is primarily associated with disease prevention and functional
health. Participating in regular health-related fitness helps you control your weight, prevents
diseases and illness, improves your mood, boosts energy, and promotes better sleep.
There are 5 areas of fitness which help establish health benefits
 Cardiovascular endurance is the ability of your heart, blood cells, and lungs to work
continuously for extended periods of time. This is how efficiently your body takes in,
transports, and uses oxygen while exercising. Having efficient heart and lungs leads to
increased energy throughout the day.
 Cardiorespiratory fitness improves:
 The heart pumps more blood per heartbeat
 Resting heart rate slows
 Blood volume increases
 Blood supply to tissue improves
 The body can cool itself better
 Resting blood pressure decreases
 Metabolism in skeletal muscle is enhanced
 In older adults, levels of antioxidant chemicals are increased and lowers
oxidative stress.
 Cardiorespiratory endurance exercise examples:
 Walking
 Jogging
 Cycling
 Aerobic dancing
 Muscular strength is the maximum amount of force a muscle can produce in a single
effort or how much you can lift in one attempt. Performing exercises that use your own
body weight, free weights, or weights on a machine are excellent ways to develop
muscle strength. Having muscular strength will ensure that you have the strength
needed to lift a heavy object, for example a box full of books.
 Muscular endurance is your ability to contract your muscles several times without
excessive fatigue. Another way to think about it is the length of time your muscles can
continue to work before tiring. What this means is once you have picked up that heavy
box of books, you can then carry that box for a long period of time before you need to
take a break.
 Benefits include:
   Increased body mass
 Increased metabolism
 Reduced effects of sarcopenia
 Increases antioxidant enzymes and lowers oxidative stress in older adults
 Increased bone density
 Improved self-confidence and ability to manage stress
 Improved posture and reduction of low back pain
 Flexibility is the range of motion that your joints have during movement. Maintaining
flexibility can improve your performance in physical activities in addition to decreasing
your risk of injuries by helping your joints move through their full range of motion,
 therefore, allowing your muscles to work most effectively. Stretching and yoga can be
done to help improve your flexibility.
 Benefits include:
 Lowered risk of back injuries
 Promotion of good posture and decreased risk of other joint injuries
 Reduction in age-related stiffness
 Body composition is the ratio of water, bone, muscle, and fat in the body. A healthy
body composition indicates that you may have less risk of developing obesity-related
diseases, such as diabetes, high blood pressure, and even some cancers.
Too much body fat could have the following effects:

 Heart disease
 Insulin resistance
 High blood pressure
 Stroke
 Joint problems
 Type II Diabetes
  Blood vessel inflammation
  Gallbladder Disease
 Cancer
 Back pain
  Premature death

Skill-related physical fitness

It is the ability to perform during games and sports; It is also called performance fitness. This
type of physical fitness is important for performing the more technical aspects of many sports.

 Speed: the ability to perform a movement in a short amount of time.

 Power: the ability to exert force rapidly based on a combination of strength and speed.
 Agility: the ability to change the position of the body quickly and accurately.
 Balance: the ability to maintain equilibrium while moving or while stationary
 Coordination: the ability to perform a motor task accurately and smoothly using body
movements and the senses.
 Reaction and Movement Time: the ability to respond and react quickly to a stimulus.

Skill-related fitness tends to be sport specific and is best developed through practice.

PRINCIPLES OF PHYSICAL TRAINING

The goal of physical training is to produce these long term changes and improvements in the
body’s functioning. Over time, immediate, short-term adjustments translate into long-term
changes and improvements.
These principles include:
 Specificity: the training principle that the body adapts to the particular type and amount
of stress placed on it.
 Progressive overload: the training principle that places increasing amounts of stress on
the body causes adaptations that improve fitness (FITT Principle).
The amount of overload is important since too little will not have much effect upon fitness
levels, and too much will increase the likelihood of an injury. Progression is critical since
exercising at the same levels will not provide adaptations and can lead to a plateau.
The FITT Principle (or formula) is a great way of monitoring your exercise program. The
acronym FITT outlines the key components, or training guidelines, for an effective
exercise program, and the initials F, I, T, T, stand for: Frequency, Intensity, Time and
Type.
 Frequency: refers to the frequency of exercise undertaken or how often you
exercise.
 Intensity: refers to the intensity of exercise undertaken or how hard you
exercise.
 Time: refers to the time you spend exercising or how long you exercise for.
  Type: refers to the type of exercise undertaken or what kind of exercise you do.
 Reversibility: the training principle that the body will return to its original homeostatic
state when amount of physical stress is removed for a specific time.
 Individual differences: each individual’s body adapts to the stress differently.