PHYSICAL EDUCATION AND HEALTH

UNIT I: INTRODUCTION TO PHYSICAL EDUCATION AND HEALTH

Physical education and health offer experiential learning for learners to adopt an
active life for fitness and lifelong health. The knowledge, skills and understanding
which include physical and health literacy competencies support them in
accessing, synthesizing and evaluating information; making informed decisions;
enhancing and advocating their own as well as others ‘fitness and health.
 apply the concepts of a balanced, healthy lifestyle to design programs for themselves
and others.
 apply the elements of movement and knowledge of fitness to improve personal
functional levels of competence in a variety of activities and environments.
 demonstrate an appreciation of the needs of various groups and adapt activities for
them recognize an activity’s impact on the environment
 integrate safety practices and the prevention and management of sports injuries in a
variety of physical activities and environments
 apply knowledge and skills from certification programs
 model and apply leadership skills and positive personal qualities in volunteer work and
physical activities at school and in the community.

Lesson 1: Health
 Health is considered to be one of most important values.
 Health should be protected and enhanced as much as possible.
 Health is a nation primarily applicable to a human being as whole.
 The World Health Organization (WHO)
 Health as a “state of complete physical, mental, and social well-being, not
merely
What does it mean to be Physically "Fit”?
● Physical Fitness is Defined as "A Set of Attributes That People Have or Achieve
That Relates to the Ability to Perform Physical Activity".
● In other words, it is more than being able to run a long distance or lift a lot of
weight at the gym.
● Being Fit is not defined only by what kind of activity you do, how long you do it,
or at what level of intensity.
● While these are Important Measures of Fitness, they only address single areas.

Health Related – a components focus on factor that promote optimum health

and prevent onset of disease and problems associated with inactivity.

Five Main Components:

 Cardiorespiratory Endurance
 Muscular Strength
 Muscular Endurance
 Body Composition
 Flexibility
What is Cardiorespiratory Endurance (Cardiorespiratory Fitness)?
● Cardiorespiratory Endurance is the ability of the body's circulatory and
respiratory systems to supply fuel during sustained physical activity.
 To improve your cardiorespiratory endurance, try activities that keep your
heart rate elevated at a safe level for a sustained length of time such as
Walking, Swimming, or Bicycling.
 The activity you choose does not have to be strenuous to improve your
cardiorespiratory endurance.
 Start slowly with an activity you enjoy, and gradually work up to a more
intense pace.
Cardio Vascular Fitness – is the ability of the heart (Cardio) and circular system
(Vascular) to supply oxygen to muscles for an intended period of time.
Muscular Strength - is the muscles ability to produce effort or perform work.
- refers to the maximum amount of force a muscle can exert against an
opposing force.
Muscular Strength- is the ability of the Muscle to exert force during an activity.
- The key to making your muscles stronger is working them against
resistance, whether that be from weights or gravity.
- If you want to gain Muscular Strength, try Exercises such as Lifting Weights
or Rapidly Taking the Stairs.
What is Muscular Endurance?
- refers to the ability of the muscles to work over an extended period of time
without fatigue.
Muscular Endurance is the ability of the muscle to continue to perform without
fatigue.
- To improve your Muscular Endurance, try cardiorespiratory activities such as
Walking, Jogging, Bicycling, or Dancing.
Body Composition- is the ratio of body fat to lean body mass (including water,
bones, muscles, and connective tissues.)
 Body Composition refers to the relative amount of Muscle, Fat, Bone, and
other Vital Parts of the body.
 A person's total body weight (what you see on the bathroom scale) may not
change over time.
 But the bathroom scale does not assess how much of that body weight is
fat and how much is lean mass (Muscle, Bone, Tendons, and Ligaments).
What is Flexibility?
– is the ability to move a body through a full range of motion (ROM) at a joint.
 Flexibility is the range of Motion around a Joint.
 Good Flexibility in the Joints can help Prevent Injuries through all stages of
Life.
 If you want to improve your Flexibility, try Activities that Lengthen the
Muscles such as Swimming or a basic Stretching Program.
For Children and Adolescents, Regular Physical Activity has Beneficial Effects on
the following Aspects of Health:
1. Weight
2. Muscular Strength
3. Cardiorespiratory (Aerobic) Fitness
4. Bone mass (through weight bearing physical activities)
5. Blood pressure (for hypertensive youth)
6. Anxiety and Stress
7. Self-esteem
8. Body Composition is Important to consider for Health and Managing your
Weight
Six (6) Skill components
 Agility - the ability to rapidly and accurately change the direction of the
whole body in space.
 Balance - the ability to maintain equilibrium while stationary or moving.
 Power- the amount of force a muscle can exert.
 Speed- the amount of time it takes the body to perform specific tasks.
 Coordination- the ability to use the senses and body parts in order to
perform motor tasks smoothly and accurately.
 Reaction time- the ability to respond quickly to stimuli.
Health Components: Skill Components:
 Cardio – Respiratory Fitness Agility
 Muscular Strength and Endurance Balance
 Flexibility Power
 Body Composition Speed
Coordination
Reaction Time
Components of Health-related Fitness
Fitness – is defines as a condition in which an individual has enough energy to
avoid fatigue and enjoy life.
Physical Fitness – is divided into four health and six skill related components.
Skill Related Fitness – enhances one’s performance in athletic or sports event.
Health Related fitness – is the ability to become and stay physically healthy.

BENEFITS OF HEALTH-RELATED FITNESS (HRF)

1. Increase muscles tone and strength
2. Decrease susceptibility to injuries and illness
3. Improves bone mineral density
4. Reduces risk osteoporosis
5. Improves posture
6. Increase efficiency of the respiratory and circulatory systems.
7. Decrease risk of cardiovascular disease and stroke.
8. Improves blood pressure
 9. Decrease risk of diabetes and some cancer
10.Improve self-esteem and self-confidence
11.Decrease body fat and improves metabolism and increase energy level and
academic achievement
LESSON 2: FREQUENCY, INTENSITY, TIME, TYPE
These rules relate to the Frequency, Intensity, Type and Time (FITT) of exercise.
These four principles of fitness training are applicable to individuals exercising at
low to moderate training levels and may be used to establish guidelines for both
cardiorespiratory and resistance training.

Frequency
 Following any form of fitness training, the body goes through a process of
rebuild and repair to replenish its energy reserves consumed by the
exercise.
 The frequency of exercise is a fine balance between providing just enough
stress for the body to adapt to and allowing enough time for healing and
adaptation to occur.
 The guidelines for cardiorespiratory training (also called aerobic
conditioning) is a minimum of three sessions per week and ideally five or six
sessions per week.
 Experts suggest that little or no benefit is attained over and above this
amount. Of course, athletes often fall outside the suggested guidelines but
even elite performers must give themselves time to rest.
Resistance Training
The frequency of resistance training is dependent upon the particular
individual and format of the program. For example, a program that works every
body part every session should be completed 3-4 days a week with a day's rest
between sessions.
 On the other hand, a program that focuses on just one or two body parts
per session, in theory you could be completed as frequently as six days per
week. Many bodybuilders follow such a routine.
 Remember though, each time you complete a strenuous strength training
session (regardless of the body part) you are taxing your body as a whole -
including all the physiological systems and major organs.
Intensity
The second rule in the FITT principle relates to intensity. It defines the amount of
effort that should be invested in a training program or any one session.
 Like the first FITT principle - frequency - there must be a balance between
finding enough intensity to overload the body (so it can adapt) but not so
much that it causes overtraining.
 Heart rate can be used to measure the intensity of cardiorespiratory
training. Workload is used to define the intensity of resistance training.
Cardio Respiratory Training
 Heart rate is the primary measure of intensity in aerobic endurance
training. Ideally before you start an aerobic training program a target heart
rate zone should first be determined. The target heart rate zone is a
function of both your fitness level and age. Here's a quick method for
determining your target heart rate.
 There are limitations with heart rate and the heart rate reserve method,
while no means flawless, may be a more accurate way to determine
exercise intensity.
Resistance Training
For resistance training, workload is the primary measure of intensity. Workload
can have three components:
1. The amount of weight lifted during an exercise
2. The number of repetitions completed for a particular exercise
3. The length of time to complete all exercises in a set or total training session
So, you can increase workload by lifting heavier weights. Or you could increase
the number of repetitions with the same weight. Finally, you could lift the same
weight for the same number of repetitions but decrease the rest time between
sets.
FITNESS INTENSITY TYPE TIME
 It is your guideline that you set up a workout to fit your goals and fitness
level. Help you get the most of your exercise program.
LESSON 3: Proper Etiquette and Safety in the Use of Facilities and Equipment’s
1. Take care in using facilities and equipment. In consideration of the school's
effort and of other students who will benefit from using the facilities and
equipment’s, it is in good form to handle them with care and use them solely on
their purpose. This is to prevent having them misplaced, stolen or become
unnecessary clutters in the training area than can cause accidents.
2. Only use equipment’s that you already know how to use do not leave or
passion equipment’s that is in complete disarray or dirty.
3. Be Alert and Aware in the training area.
4. In performing exercises and movement in general, practice good form first.
5. Bring back all equipment in place after use.
6. Do not hug the equipment.
7. Return the equipment properly or leave the venue clean. Doing exercises in
improper form deficit its benefits. Do not monopolize the equipment’s. Allow
everyone a fair use of the facilities.
8. Check Yourself - practice proper hygiene and care. Take a bath or a deodorant if
needed. Do not force yourself to engage in physical activity if you are feeling sick.
9. Move on the double; do not loiter around the venue or hang on the equipment
doing nothing. Do not handle it until such time the teacher gives instructions on
how to operate the said equipment. You could break the equipment or cause
harm to yourself or others.
10. Be nice, as a general rule!
Proper Etiquette and Safety in the Use of Facilities and Equipment’s
 Only use equipment’s that you already know how to use.
 Return the equipment properly or leave the venue clean.
 Take care in using facilities and equipment.
 In performing exercises and movement in general, practice good form first.
 Be Alert and Aware in the training area.
 Bring back all equipment in place after use.
How to organize fitness event for a target health issue
1. Set goals for your event. ...
2. Establish a theme that befits your goals.
3. Find an appropriate date, time and venue for your event. ...
4. Determine what you want to have during the event. ...
5. Knowing the number of people and the activities will affect your budget.