Physical

Activities
Toward Health
and Fitness 1
(Path Fit 1)
 Movement Competencies
and Training

Mr. Rodel Carlo R. Mercado, LPT

Consultation Hours: WEDNESDAY-9:00A.M-11:00A.M
Legal Basis of Physical Education
Article XIV, Section 19, 1986 Constitution of the Republic of the
Philippines:
“The state shall promote Physical Education and encourage sports
programs, league competitions, and amateur sports including
training for the international competition to foster self-discipline,
teamwork, and excellence for the development of a healthy and alert
citizenry.”
“All educational institutions shall undertake regular sports activities
throughout the country and in cooperation with athletic club and
other sectors.”
 Benefits
of
Exercise &
Physical Activity
Physical Development
Through carefully selected physical activities, an individual who
participates actively will develop and maintain good health and
high level of physical fitness. The acquisition of physical skills
can motivate an individual to participate further in physical
activity: hence, healthy growth and development of each learner
will be enhanced.
Social Development
Participation in physical activities provides opportunities for the
acquisition and practice of desirable social traits necessary for
adjustment to happy living and to the social life in general.
Some worthwhile traits are:
• Friendliness
• Cooperation
• Respect for the rights of others
• Good sportsmanship
• Good leadership and Followership
• Honesty in group competition
Emotional Development
The informal nature of physical education offers opportunities
for the development of expression and emotional traits needed
for emotional mastery like:
• Self confidence
• Self control
• Self reliance
• Courage
• Determination
• Personal Discipline
Mental Development
Through participation in physical activities, the individual
develops his mental capacities as he learns the mechanical
principles of underlying movement, as the learner acquires
knowledge and understanding of rules and strategies of games
and sports as well as dance instructions, as he discovers ways
of improving his movements in gymnastics and dance, and the
ability to analyze and give judgements.
 Health Benefits of Exercise &
Physical Activity
• Reduce the risk of premature death.
• Reduce the risk of developing and/or dying from heart
disease.
• Reduce high blood pressure or the risk of developing high
blood pressure.
• Reduce high cholesterol or the risk of developing high
cholesterol.
• Reduce the risk of developing colon cancer and breast cancer
 Health Benefits of Exercise &
Physical Activity
• Reduce the risk of developing diabetes.
• Reduce the risk or maintaining body weight or body fat.
• Build and maintain health muscles, bones, and joints.
• Reduce depression and anxiety.
• Improve psychological well-being.
• Enhance work, recreation, and sports performance.
PHYSICAL FITNESS
AND
TESTING
What is Physical
Fitness?
Physical Fitness
• Is a combination of medical fitness (body soundness) and
dynamic fitness (capacity for action). A physically fit person is
free from disease and can move and perform efficiently.
Neither good health nor physical proficiency alone constitutes
physical fitness, which combines both qualities.
• Is the ability of an individual to perform one’s daily activities
efficiently without undue fatigue, reduce the risk of health
problems and with extra “reserve” in case of emergency.
 Importance of Physical Fitness
➢ In the proper growth of young bones and muscles.
➢ Improve the ability to avoid and recover from
illness and accidents.
➢ Improve posture and appearance by strengthening
muscles that supports the body.
➢ Minimize stress response.
➢ Maintain proper body weight.
 Importance of Physical Fitness
➢ Prevent heart ailment.
➢ Improve organic functions.
➢ Delay the aging process.
➢ Feel good and younger as a human being.
➢ Experience joy of participation in any recreational
or sports activities.
 RESTING HEART RATE

To check your pulse at your wrist, place two fingers

between the bone and the tendon over your radial
artery — which is located on the thumb side of your
wrist. When you feel your pulse, count the number
of beats in 10 seconds. Multiply this number by six to
calculate your beats per minute.
 MAXIMUM HEART RATE

You can calculate your maximum heart rate by

subtracting your age from 220. For example, if
you're 45 years old, subtract 45 from 220 to get a
maximum heart rate of 175. This is the average
maximum number of times your heart should beat
per minute during exercise.
 Components
of
Physical Fitness
COMPONENTS OF PHYSICAL FITNESS
HEALTH RELATED FITNESS

RELATED TO HOW RELATES TO YOUR

WELL THE SYSTEMS DAY TO DAY
OF OUR BODY WORK ACTIVITIES
BODY COMPOSITION

DESCRIBES WHAT THE

BODY IS MADE OF.
 BMI (Body Mass Index)

is a measure that uses your height and weight to

work out if your weight is healthy. The BMI
calculation divides an adult's weight in kilograms by
their height in metres squared.
 CARDIOVASCULAR
FITNESS

THE ABILITY OF YOUR

HEART TO PUMP
EFFECTIVELY TO MEET
THE METABOLIC
DEMANDS DURING
EXERCISE.
 FLEXIBILITY

THE RANGE OF
MOVEMENTS OF
THE JOINTS.
MUSCULAR STRENGTH

PERTAINS TO THE
ABILITY OF THE
MUSCLE TO PRODUCE
AMOUNT OF FORCE
IN A SINGLE
CONTRACTION.
MUSCULAR ENDURANCE

THE CAPACITY OF
THE MUSCLE GROUP
TO SUSTAIN A
PROLONGED MUSCLE
CONTRACTION
SKILL RELATED FITNESS

FORMS THE FOUNDATION

TOWARD AN ATHLETIC
PERFORMANCE
 SPEED

MEASURES THE
CAPACITY OF THE
BODY TO MOVE FROM
ONE POINT TO
ANOTHER FOLLOWING
A STRAIGHT LINE
 AGILITY

THE ABILITY OF THE

BODY TO SHIFT
DIRECTION FROM
ONE PLACE TO
ANOTHER .
 BALANCE

THE CAPACITY OF
THE BODY TO
MAINTAIN UPRIGHT
POSTURE EVEN
WHEN MOVING
 COORDINATION

WHEN ALL THE BODY

PARTS ARE
HARMONOUSLY
WORKING TOGETHER
TO SUCCESSFULLY
EXECUTE A MOVEMENT.
 POWER

THE ABILITY TO
TRANSFER A
CERTAIN AMOUNT
OF FORCE AT A
RAPID PACE.
 REACTION TIME

PERTAINS TO THE
ABILITY OF A
PERSON TO
RESPOND QUICKLY
TO STIMULUS
 Health Related Skill Related
Components Components
• Cardio-respiratory • Balance
Endurance • Coordination
• Muscular Strength • Agility
• Muscular Endurance • Speed
• Flexibility • Power
• Body Composition • Reaction Time
What is Physical
Wellness?
Physical Wellness
Is the positive state of well being and capability of
an individual to design personal fitness programs for
improving and maintaining optimum levels of health.
Wellness reflects how one feels about life as well as
one’s ability to function effectively.
 Benefits of Health and Wellness
• Looking good – Regular physical activity is a healthy
lifestyle.
• Feeling good – People who engage in regular physical
activity feel better.
• Enjoying life – Life is more enjoyable when you
engage in regular physical activity.
• Meeting emergencies – A fit and active person has the
capacity to assist other people when they need help.
SEATWORK
Physical Fitness
Tests
 Physical Fitness Test
TEST ITEMS PHYSICAL FITNESS
COMPONENTS BEING TESTED
Standing Long Jump Leg strength and Power
Bent-Knee Curl-Ups Abdominal Strength and
Endurance
20 Meter Sprint Speed
Regular Push ups (Males) Arm Strength and Endurance
Knee Push ups (Females)
Shuttle Run Agility
Sit and Reach Trunk Flexibility
Three-Minute Step Test General Endurance
 Reminders:
• Physical Activity Readiness Questionnaire
(PAR – Q)
• Attire: P.E Uniform or White T Shirt and
Jogging pants. (No V-Neck shirt for girls)
• Extra T-shirt
• Maximum Heart Rate & Resting Heart Rate