Angeles University Foundation Angeles City College of Education Center for Excellence in Teacher Education Department of Physical Education

HISTORICAL FOUNDATION OF PHYSICAL EDUCATION

Through the years, Physical Education has significantly contributed in the shaping of the world. Man was able to build towering structures, climb the highest peak and travel across the ocean because of his ability to maximize his physical prowess and use it to achieve his desires. Man used his physical skills to create machineries and discover wonders that allow him to go beyond his limits. From the primitive time when man uses only stones to cut things up to now when man uses already lasers to get through something, Physical Education clearly defined its contributions to humanities. Some things never seem to change. People have been concerned with physical fitness for thousands of years. What does change is why people are concerned with fitness and what benefits they think being fit will bring them. Different cultures at various periods believed that physical activity and exercise would provide individuals with different attributes. These attributes provide insight into the evolution of exercise and activity as well as a view of what was valued by certain ancient cultures.

The evolution of exercise in Primitive Times

In order to survive the constant challenge of nature, humans during this time develop crude tools like axes, knives, sphere and bow and arrows that they use to improve their hunting, fishing, and survival skills. Since the emphasis of life in primitive times was survival, physical activities are geared towards defending oneself and others. Archery, spear and rock throwing, running, jumping, swimming and wrestling are some of the activities they do in order to win constant battle against nature. Primitive people also commune with the forces of nature through prayers in the form of dance and other ceremonial activities. Preventing Illness in Ancient China The martial art kung fu was developed in China over 4,000 years ago. There, people saw that individuals who were physically active on a regular basis didn't get sick as much as those who were inactive. Kung fu, then, was developed in order to help more people get exercise on a regular basis and avoid frequent illness. Quieting the Mind in Ancient India In ancient India, physical activities such as exercise and sports were not seen as being beneficial to the mind. Matters of the mind were of the utmost importance as far as Hindu and Buddhist priests were concerned. Yoga, a series of exercises that incorporate regulated breathing, concentration, and flexibility, became popular with disciplined Indians and priests, who used it as a method for emptying their minds of thoughts before meditating.

Preparing for Battle in Ancient Egypt and Ancient Persia The link between a healthy body and a healthy mind was lost on the ancient Egyptians. Rather, they used physical activity and exercise primarily as a way to strengthen soldiers' bodies for warfare. Endurance exercises and the use of weapons were stressed. Likewise, the ancient Persians began training young males in warfare at very young ages, ignoring education, as having schooled soldiers was not deemed necessary to protecting Persia. Perfecting the Body in Ancient Greece People living in ancient Greece recognized that physical fitness was just as important as knowledge and learning. Ancient Greeks strove to be well-rounded individuals and, to them, that meant training the body and the mind. Furthermore, physical fitness was seen as its own reward. In fact, there weren't any professional competitions in which victors won valuable prizes. In the Olympic Games, which originated in ancient Greece, winners were awarded only a wreath fashioned out of olive branches. Going for the Glory in Ancient Rome Unlike the ancient Greeks, ancient Romans valued physical fitness not just for its own merits but because it benefited the government. Physically fit men made better soldiers and workers, who helped protect and expand the empire. Ancient Romans preferred to witness the glory of a victor who had competed in professional games more than the humble victory of an amateur, who didn't reap material reward from a win. Many activities and exercises help to increase muscle strength. These are called anaerobic (without oxygen) because a person is using energy to do these activities at a faster rate than the body is producing it. Anaerobic activities include lifting heavy objects, doing chin-ups, or even taking out the trash. Muscles grow through physical activity just as they can become more well-defined (in terms of appearance). Typically, however, more strenuous activity and exercise is required for this to occur. Muscle growth comes with activities and exercises that require strength, while muscle definition stems from exercises that require muscle endurance. Stronger muscles go hand in hand with stronger bones and healthy joints. And, as the body builds muscle, it tends to lose fat, which results in a leaner, healthier body. More strength means more activity can be done for a longer period of time.

Physical Education in the Philippines

Early Filipino's are hardy, adventurous, and energetic people endowed with a vigorous and strong body built. Physical activities are concerned mainly with self-defense, the search for food and shelter, and religious ceremony. Boys were trained to be fighters, hunters, fishermen, sailors, miners, shipbuilders, and smiths. On the other hand, girls were taught cooking, serving, weaving, stock rising, and other domestic skills. Dancing and singing were popular and common activities among the early Filipinos. Each type of dance and song is a representation of their relationship with people, nature and their Gods. Personal experiences such as the war, victory, harvest and courtship are reflected in their dances and songs that are commonly performed during rituals and ceremonies. Early Filipinos are also engaged in their own native sports such as sipa, arnis, patintero and piko. These games are favorites among children as their way of socialization and past times. In 1900, physical education was included in the curriculum. The aims of physical education program were: health, normal growth, and development of the body; and psychomotor education with emphasis

on body control and the expansion of personality and character of the individual. Music and physical exercises were introduced in the primary and secondary schools. The sports of basketball, volleyball, baseball and track and field are some of the favorites among Filipino students. Other activities were also introduced to strengthen physical education such as: scout ideals, activities, and skills; athletics and sports competitions. All of which are developed as part of the physical education in the curriculum in schools, colleges, and universities.

NATURE AND SCOPE OF PHYSICAL EDUCATION

As a discipline, physical education is used to describe all learning that occurs about and through human movement. Learning about movement is about the development of physical fitness and motor skill performance. This occurs when movement is used to promote healthy living and to strengthen the body systems such as the heart, lungs, and muscles of the body. On the other hand, motor skill performance involves the basic movement skills like jumping, catching, and throwing while performing them effectively in real activities such as playing basketball or baseball. Learning through movement emphasizes that movement activities can be a venue to develop the totality of a person. Through movement activities we learn to understand ourselves better. We learn to identify our strengths and weakness in dealing with our emotions toward other people, acquiring knowledge, and more so in manipulating and maximizing our physical potentials. The old concept of physical education that is defined as education of the physical emphasized the development solely of the physical aspect of man through the execution of any physical activities. However, the numerous contributions of physical education in our society and its direct effect on the general improvement of man prove that the subject is not only for the development of the body. Studies show that man's mental capacity, emotional stability and social maturity is also developed through the different activities performed by the body. In general, Physical Education is considered as a vital part of the educational program designed to promote optimum development of the student's physical, social, emotional, and mental through total body movement in the performance of correctly chosen physical activities. Specifically, physical education focuses on the improvement of skills, the acquisition of knowledge, and the development of positive attitudes and behaviors through movement.

OBJECTIVES OF PHYSICAL EDUCATION

Physical Education aims to enhance and harmonize the physical, social, emotional and mental aspect of an individual through identified physical activities. It is a great venue to develop sound character and promotes attitudes and ideals required for effective human relationships. It helps students to achieve a life filled with wholesome activities that bring them satisfaction, joy and deep appreciation. To realize the concerns of physical education, the following objectives are identified: 1. The development of individuals who participate actively in order to maintain good health and high level of physical fitness. 2. The development of activities that will offer opportunities for individual's self-expression and emotional maturity. This includes worthwhile emotional characteristics such as self-confidence, self-discipline, selfcontrol, self-reliance, courage, determination, and integrity.

3. The development of desirable social habits such as honesty, good leadership, respect for others, cooperation, and good sportsmanship. 4. The development and enjoyment of activities for the students to become participants and spectators. 5. The development of mental capacities of students as they learn the mechanical principles concerning body movements, acquire knowledge and understanding of rules and techniques of sports and games, and develop ways of improving their movements in dance and gymnastics. 6. The development of recreational activities that will provide opportunities for the students to create, to succeed, to adjust to the group, to lead, to follow, to communicate, to contribute to group welfare, to develop a repertoire of activities for use outside school hours.

FUNCTIONS OF PHYSICAL EDUCATION

1. Biologic function refers to the maintenance of good health through body movements. This occurs when the different body system such as the circulatory, digestive, cardio-vascular, muscular and respiratory systems are strengthens through the proper use of physical activities. 2. Integrative functions refers to personality integration achieved through increasing understanding, control over self and over the relations of self to other people, and control over process of reflective thinking and the scientific method. 3. Social function refers to the transmission of values and standards that are consistent with the needs of the students and the society such as when students develop desirable social habits and attitudes.

We need to remember that these functions of physical education are closely related with one another. Though each one performs a specific task, we cannot isolate one function from the other because each one performs cooperatively in achieving our physical goals. In general, physical education, when properly designs and executed is the best way that any individual can use to discover and enhance not only his physical capabilities but his over-all potential as well. The activities and situations in physical education indirectly teach an individual to develop social values, emotional maturity and mental capacity. More so, it can be integrated and utilized to easily understand and appreciate the concepts of other discipline.

SCOPE AND CONCEPT OF PHYSICAL FITNESS

WHAT IS PHYSICAL FITNESS? The body's ability to function with vigor and alertness, without undue fatigue, and with ample energy to engage in leisure activities, and to meet physical stresses. Physical Fitness is a combination of medical/health related fitness (Body soundness) and dynamic/skill related fitness (Capacity for action). Physically fit person is free from disease and can move and perform efficiently. Neither good health nor physical proficiency alone constitutes physical fitness, which combined both qualities.

Medical fitness and dynamic fitness usually go together, but it is possible to posses one without the other. Many people who are medically sound may also be weak and unable to endure strenuous physical exertion. They are describing as being "out of condition". Other people with chronic health problems are physically strong and skilled intensive conditioning to offset the handicaps of bad health.

COMPONENTS OF PHYSICAL FITNESS

1. HEALTH RELATED COMPONENT a. Body Composition-The relative percentage of muscles, fats, bone and other tissues of which the body is composed. A fit person has a relatively low but not too low percentage of fat or body fatness. Your fat free weight consists of all the tissue of the body other fat. When you have excessive amount of fat, you can be classified as obese. An obese has an increase risk for several medical problems such as various cardiovascular diseases and diabetes, on assertion excess fat limits the amount of work that you perform and may contribute to a decrease on the attributable to body fat is refer to as your percentage of body fat performance of various sport. The percentage of the total body weight.

b. Cardio-respiratory Endurance- The ability of the heart, blood vessels blood and respiratory system to supply fuel, especially oxygen to the muscles, and the ability of the muscles to utilize the fuel to allow sustained exercise. A fit person can persist in physical activity for relatively long period without stress. A person with high cardiovascular endurance has more energy. It is also a measure of the muscle's ability to take up and use the delivered oxygen to produce the energy needed to continue exercising.

c. Muscular Strength- Is the maximal ability of a muscle to generate force. It is evaluated by how much force a muscle or group of muscle can generate during single maximal contraction. Practically, this means how much weight that individual can lift during one maximal effort or to lift a heavy weight, controlling one's body weight. Muscular strength is important in almost all sports such as football and events in track and field, which require a high level of muscular strength. Even none athletes require some degree of strength to function in everyday life. Like for example, routinary tasks and the house, such as lifting bag of groceries, moving the furniture, etc.

Muscular Strength- person lifting a heavy barbell during one maximal muscular effort.

d. Muscular Endurance- Is the ability of the muscles to generate force over and over again. A fit person can repeat movements for a long period without undue fatigue. Although muscular endurance are related, but still they are not the same. The difference between the two is differed by examples.

Muscular Enduranceillustrated by weight lifter performing multiple lift or repetition of lightweight.

e. Flexibility Ability to move joints freely through their full range of motion. It can be affected by muscles length, joint structure and other factors. A fit person can move the body joint through a full range of motion in play. Flexible individual can bend and twist at their joints with ease. Without routine stretching, muscle

and tendons shorted and become tight: this can retard the range of motion around joints and impair flexibility. Individual needs for flexibility vary. Some athletes require great flexibility in order to accomplish complex movements. Average individual require less flexibility to perform activities. Flexibility is useful in order to prevent some types of muscle-tendon injuries and may be useful in reducing low back paints.

2. SKILLED-RELATED COMPONENTS

a. Agility The ability to rapidly and accurately change direction of the movement of the entire body in space. Skiing and wrestling are examples of activities that require exceptional agility.

b. Balance The ability to maintain and control the equilibrium in a variety of position and movements.

i. Static balance maintain equilibrium in affixed position. ii. Dynamic Balance maintain balance while moving or engaging in action. iii. Rotational balance ability to maintain or regain balance after turning.

c. Coordination The ability to use the senses with the body parts to perform motor task smoothly and accurately. It also refers to the harmonious functioning muscles in producing complex movement. - Is the ability to integrate the body parts to produce smooth motion

d. Power The ability to transfer energy into force at a fast rate. It is also the process of using strength to apply force for effective movement. Moving effectively in a situation demanding and application of force is well developed with the ability to apply powerful movement when needed. Refers to the ability of the muscle to release maximum force in the shortest periods of time.

e. Speed The ability to perform movements so rapidly and quickly in a short period of time. A runner on a track team or a wide receiver on football team needs good feet and legs speed.

f. Reaction time - Is the amount of time it takes you to get moving ones you see the need to move, or it is the time elapsed between stimulation and the beginning of reaction to that stimulation.

Example Swimming, hitting a ball, fencing, judo, karate, or driving a racing car, and starting a sprint race required reaction time.

PRINCIPLES OF TRAINING FOR FITNESS

1. Principle of Sound Foundation A complete medical examination is a must to help you understand your present state of health and to identify the types of activities you will be doing as well as the intensity level at which you can begin to exercise. The results of the medical examination should be the basis of the design and implementation of your fitness program.

2. Progression and Overload Progression refers to a systematic increase in the intensity level or duration of your activity or both. For you to improve and achieve your fitness goal, it is important that you begin at a level of intensity that you can handle and progressively increase the amount of your work such as walking to running or jogging program. Overload refers to the increase in workload of the body or body parts above the present level. In general an overload can be achieved by manipulating the frequency (3 days a week), intensity (based on training heart rate) and the duration (15-60 minutes of specified workout) of the activity, such as lift 110 lbs after lifting 90 lbs. or perform 50 sit-ups in one minute instead of 30 sit-ups.

3. Specificity Improvement in physical fitness will depend on the outcome of the activity chosen which are specific for the development of fitness or to your goal. An example is weight training develops strength and not running.

4. Balance and Maintenance Once your goal of fitness has been achieved, you should maintain doing the activities without disregarding the other components of physical fitness no more overloading but all should be balanced.

The Main Types of Exercise

4 types of exercise contractions There are many types of exercise to choose from which all have their own benefits. What's common among all is they require some form of muscular contraction. There are four different types of muscle contraction.

1. Isotonic Isotonic exercises use movement thereby changing the length of the muscle. The resistance however remains constant during the workout. This isotonic exercise is what is referred to as a "mover". This same muscle group done as an isometric move would require that not only the weight stay static but also the joint. As an example, to work your bicep as an isometric exercise you could use the same free weight but once you lifted the weight to the point where the elbow is bent, you would hold for 10 to 60 seconds. All lifting exercises require isotonic contractions. This happens when the muscle shortens as it contracts. An example of isotonic contraction can be seen when we flex the bicep muscle. Stand with one arm straight and the palm of the hand facing up. Roughly measure the length from the start of the biceps muscle to the point where it meets the shoulder. Now curl the hand towards the shoulder, the biceps muscle shortens as it contracts. When you reach the end point take another rough measurement of the biceps again, it will be much shorter. Another example is the triceps muscle (opposite of biceps). Do the same experiments again this time measure the triceps and start at the curled position. The triceps shortens as the arm straightens.

2. Eccentric Eccentric contraction is the opposite of isotonic, the muscle lengthens as it gains tension. These are much less common and not as beneficial as the common Isotonic. An example is when someone manages to pull your arm straight while at the same time you are try to keep the arm locked in one position. In other words, the load is too great!

Examples are: (running downhill, walking downstairs, and landing on the ground from a jump) 3. Isometric Isometrics is a strength training method in which the joint and the length of the muscle remains the same during the contraction. In short, there is no movement but rather a static pose while contracting and strengthening the muscle. An Isometric contraction occurs when there is tension on a muscle but no movement is made causing the length of the muscle to remain the same. This type of contraction is also referred to as a static contraction. Some bodybuilders make up their own exercises using Isometric contraction in order to develop strength, an example is when someone attempts to curl one arm upwards but is held by using equal resistance from the other arm. Examples are: attempting to lift an immoveable object holding a weight at arm's length some wrestling movements 4. Isokinetic Similar to the isotonic contraction, the Isokinetic contraction causes the muscle to shorten as it gains tension. The difference is Isokinetic requires a constant speed over the entire range of motion, therefore this type of contraction require special equipment to exercise properly. An example is an arm stroke when swimming, the even resistance from the water offers a constant speed at maximal contractions.