Physical Education 1

Physical fitness and Activity

AEROBIC AND STRENGTH TRAINING
PHYSICAL EDUCATION

▪ Is an integral part of education program.

▪ It is designed to promote the optimum development of an individual
physically, emotionally, mentally, and socially through total body
movements in the performance of properly selected physical
activities.
▪ A preparation of life-long fitness.
▪ It seeks to promote the holistic development of persons by means of
demonstrating health-related and skill- performance of physical
fitness.
PHYSICAL FITNESS, ACTIVITY AND EXERCISE

▪ Physical activity has been mostly defined as the ability of an

individual to perform task successfully, effectively and efficiently
without undue fatigue but with extra-reserved in case of emergency.
▪ Exercise is planned, structured, and repetitive bodily movement done
to improve or maintain one or more components of physical fitness
such as endurance, flexibility and strength.
▪ Physical fitness is the ability to perform regular moderate to vigorous
levels of physical activity without excessive fatigue.
Benefits of Physical Activity

▪ Improve cardiorespiratory fitness

▪ Reduced cancer risk
▪ Improved bone mass
▪ Improved weight control
▪ Prevention of diabetes
▪ Improved immunity
▪ Improved mental health and stress management
▪ Longer life span
PHYSICAL FITNESS
COMPONENTS
 PHYSICAL FITNESS

SKILL – ORIENTED
HEALTH – ORIENTED
-REFERS TO SPORTS-RELATED
-REFERS TO GOOD BODY FITNESS
PERFORMANCE
Health Oriented Components

1. Body Composition – refers to the relative percentage of fat and fat-

free mass of the body.
2. Cardio-Respiratory Endurance – is the ability to participate in
prolonged physical activities.
3. Flexibility – means to extend body parts through full range of motion.
4. Muscular Endurance – means to use the muscles repeatedly or for a
long period of time.
5. Muscular Strength – mean to utilize muscle force into a single to few
contractions.
Skill Oriented Components

1. Agility – is to change direction within a short period of time.

2. Balance – is the ability to maintain body equilibrium,.
3. Body coordination – is a series of muscle contraction to create a
motion.
4. Speed – is the ability to perform continuous movement quickly.
5. Power – is the ability to produce maximum muscle force.
6. Reaction time – is the time elapsed between a stimulus a reaction.
HEALTH – ORIENTED SKILL- ORIENTED
COMPONENTS COMPONENTS
1. BODY COMPOSITION –refers to relative 1. Agility – to change direction within short
percentage of fat and fat-free mass of the period of time
body
2. Balance – ability to maintain body
2. Cardio-respiratory endurance – is the ability equilibrium.
to participate in prolonged physical
activities. 3. Body Coordination – series of muscle
contraction to create a motion
3. Flexibility – means to extend body parts
through full range or emotions 4. Power – ability to produce maximum muscle
force
4. Muscular Endurance – to use the muscles
repeatedly or for a long period. 5. Speed – ability to perform continuous
movement quickly
5. Muscular Strength – means to utilize muscle
force into a single to few contractions. 6. Reaction Time – time elapsed between a
DIMENSION OF WELLNESS

▪ PHYSICAL – is to strengthen over all physical health and engage in

appropriate physical activities.
▪ Planetary (Emotional) – is to protect one-self environmental hazards
and to minimize or eradicate negative impact of danger on the
environment.
▪ Psychological – is to deal constructively with emotions, optimist self-
concept and develop positive qualities.
▪ Intellectual – to provide critical analysis of situations, pursue and
retain knowledge, identify problems and finding the right solutions
and the ability to visualize and conceptualize logically.
DIMENSION OF WELLNESS

▪ Social – to develop meaningful and interpersonal relationship with

family members, group of individuals and/or community members.
▪ Spiritual – to develop guiding principles, beliefs, values and faith in
something beyond self.
▪ Occupational – the application of allied health and sciences that deals
with prevention, treatment, and rehabilitation of abnormalities and
disabilities.
TRAINING PRINCIPLES

▪ Aerobic exercise ▪ Resistance training refers

includes exercise that
require oxygen to
produce vital energy
for a course of action or
physical activity.
to exercise to develop
muscular strength and/or
endurance through
exerting or force resistant
and strengthening
activities.
MODE of EXERCISE

▪ Isotonic Exercise – vigorous physical training to gain

muscle tonus. ex. Push Ups, sit – ups
▪ Isometric Exercise – static muscular contractions
with little or no movement. Ex. Pulling or pushing
▪ Isokinetic Exercise - physical training with use of
equipment. Ex. Treadmill, static bicycle
▪ Circuit Exercise – are alternating physical training in
sequence. Ex. Movement per square side
MODE OF EXERCISE

▪ Cross Training – includes combined physical

activities that contribute to holistic fitness. Ex.
Triathlon
▪ Interval Training – exercise with rest period
according to a prscribed ratio. Ex. Three set of 12
repetitions
▪ Core Strength Training – pertains to abdominal, hip,
and spinal muscle exercise. Ex. Core yoga
Body Energy System

▪ Carbohydrates
– Are stored energy in both plants and animals.
– Primary energy of living organisms, specifically, the
major source of energy for the human body’s organs and
organ system function.
– Sources are rice, grains, bread dairy products, fruits and
vegetables.
– Excessive intake of carbohydrates and with little or no
physical activity will lead to body fats.
Body Energy System

▪ PROTEIN
– Used for the repair and growth of body tissue
– Main sources include meat, fish, poultry products,
eggs, tofu, milk and other dairy products, grains,
and vegetables
Body Energy System

▪ LIPIDS
– Are important elements of all animals and plant cells that
are essential for composition of plasma membrane,
metabolic fuel storage area, and body and cell
protection.
– Sources are whole milk and other dairy products, meat,
nuts and eggs.
Body Energy System

▪ VITAMINS
– Organic substances and supplements important for the metabolism, releasing
energy, growth, and development of the body.

FAT SOLUBLE
• vitamins A,D,E and K
• Absorbed through the intestinal membranes and stored in the body.

WATER SOLUBLE
• Vitamins C an B complex
• Absorbed directly into the blood and washed out through sweat and urine.
Body Energy System

▪ MINERAL
– Inorganic substances in the human body that are
necessary for normal body functions.
– Helps to build our bones and teeth, improve
nervous system function and regulation of
muscular contractions.
Various Locomotor Movements

▪ Movements is the changing your position within a given space.

▪ Locomotor Movement is the movement that allows you to travel from place to
place.
▪ Kinds of Locomotor
– Walking
– Running
– Hopping
– Jumping
– Skipping
– Leaping
– Galloping
– sliding
The 5 Best Strength Training Exercises

▪ Push ups
– Are performed with body forming a straight line from the
heel.
Supermans

▪ Prone position, left both arms and legs

▪ Do not bend the legs, then lower arms and legs without relaxing on
the ground.
Crunches

▪ From supine position, with legs bent and arms crossed in front of the
chest, lift the head and shoulder with the shoulder blades lifting off
completely from the ground.
Side Crunches

▪ With legs together and bent, lie on one side and extend the arm close
to the ground 30 to 45 degrees from the body as support as balance.
Position the other arm across chest or have it float in front of it. Lift
off the shoulder closet to the ground and the legs with the chest
slightly facing forward.
Squats

▪ From upright position and arms and hands crossed in front of chest
or up, squat lower until the things are parallel to the ground. The
chest and butt must be pushed out and the knee must not thrust
forward beyond the toes.