PHYSICAL EDUCATION

According to Bucher and Wuest:

- an educational process that uses physical activity as means to help an 1nd1v1dual optimize
his/her health and wellness

PHYSICAL FITNESS

“… a set of attributes that people have or achieve that relates to the ability to perform physical activity.“

HEALTH

 State of complete physical, mental and social well being (WHO,1946)

 A resource for everyday life and not the objective of living. (WHO, 1986)

WELLNESS

 The action an individual takes to meet and achieve health (WHO)

 The quality or state of being healthy in body and mind, especially the result of deliberate effort.

8 DIMENSION OF WELLNESS

PHYSICAL WELLNESS

 Abstaining from harmful habits.

 Having regular exercise.
 Taking proper diet and nutrition.
 Getting a regular medical check-up.
 Protecting yourself from injuries

EMOTIONAL WELLNESS

 Possessing the ability to express human emotions (happiness, sadness, anger).

 Ability to love and to be loved.

INTELLECTUAL WELLNESS

 Encourages creative and stimulating mental activities.

 Active mind and always willing to learn.

INTERPERSONAL WELLNESS

 Ability to interact successfully with the global community.

 Live up to the expectations and demands of our personal roles.

SPIRITUAL WELLNESS

 Possess a set of guiding beliefs, principles and values that will help give direction to life.
 Have high level of faith, hope and commitment to your individuals beliefs.
ENVIRONMENTAL WELLNESS

 Awareness of the unstable state of the earth and the effects of your daily habits to the physical
environment.
 Maintaining a way of life that maximizes harmony with the earth and minimizes harm to the
environment.

OCCUPATIONAL WELLNESS

 Maintain positive attitude and experience in a workplace.

 A lifestyle in employment that rewarding and satisfying.

FINANCIAL WELLNESS

 Able to budget financial resources

 Wise spending
 Feeling of control over financial situations.

WEIGHT MANAGEMENT

 Maintaining a healthy body weight on the basis of a person’s age, sex and height.

NUTRITION

 Is the intake of food, considered in relation to the body’s dietary need.

POOR NUTRITION
-Also refer to over-nutrition or undernutrition.
-Happens when a person’s diet doesn’t contain the right amount of nutrients.

GOOD NUTRITION
An adequate, well balanced diet combined with regular physical activity.

EATING IN MODERATION

include anything from scaling back portion size, pushing away your plate when feeling full, limiting
sweets, adding more nutritional variety to your meals, calculating caloric intake, or any combination of
these options.

EATING IN VARIATION

the practice of only consuming the amount of food your body requires in order to be healthy.

EATING WELL BALANCE DIET

supplies the nutrients your body needs to work effectively.

ESSENTIAL NUTRIENTS
are substances the body must get from food because it cannot manufacture them at all or fast enough
to meet its needs.

MACRO NUTRIENTS

the nutritive components of food that the body needs for energy and to maintain the body's structure
and systems

CARBOHYDRATES

Found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes,
cookies, spaghetti, soft drinks, corn, and cherry pie.

PROTIEN

Large, complex molecules that play many critical roles in the body. They do most of the work in cells and
are required for the structure, function, and regulation of the body's tissues and organs.

FATS

Food come in several forms, including saturated, monounsaturated, and polyunsaturated.

SATURATED FATS

Found in butter, cheese, red meat and other animal-based foods, and tropical oils. Decades of sound
science has proven it can raise your “bad” cholesterol and put you at higher risk for heart disease.

UNSATURATED

Liquid at room temperature, are considered beneficial fats because they can improve blood cholesterol
levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles.

POLYUNSATURATED FATS

are simply fat molecules that have more than one unsaturated carbon bond in the molecule, this is also
called a double bond.

WATER

A tiny molecule. It consists of three atoms : two of hydrogen and one of oxygen.

MICRONUTRIENTS

Are vitamins and minerals needed by the body in very small amounts. However, their impact on a body's
health are critical, and deficiency in any of them can cause severe and even life-threatening conditions.

are essential nutrients that are needed in miniscule amounts

It includes vitamins and minerals
VITAMINS

A group of substances that are needed for normal cell function, growth, and development.

MINERALS

Are those elements on the earth and in foods that our bodies need to develop and function normally.

NERVOUS SYSTEM
Originating from your brain, it controls your movements, thoughts and automatic responses to the
world around you.

MUSCULAR SYSTEM
Composed of specialized cells called muscle fibers. Their predominant function is contractibility.

SKELETAL SYSTEM
Works as a support structure for your body. It gives the body its shape, allows movement, makes blood
cells, provides protection for organs and stores minerals.

CIRCULATORY SYSTEM

Made up of blood vessels that carry blood away from and towards the heart. Arteries carry blood away
from the heart and veins carry blood back to the heart. The circulatory system carries oxygen, nutrients,
and hormones to cells, and removes waste products, like carbon dioxide.

RESPIRATORY SYSTEM
The network of organs and tissues that help you breathe. It includes your airways, lungs and blood
vessels.

ANATOMICAL AND BIOMECHANICAL TERMINOLOGY

Study the principles of living organism

FRONTAL PLANE
Also referred to as the coronal plane
Bisects the body from side to side, dividing the body into equal halves

SAGITTAL PLANE
Bisects the body from back to front dividing it to symmetrical sides
Right and Left (Laterals)

TRANSVERSE PLANE

Also referred to as the horizontal plane

Divides the body horizontally
Inferior and superior
PRONE/SUPINE

Lying flat, Face downward/Lying flat, Face Upward

PRONATION/SUPINATION

Palm down/Palm up

FLEXION/EXTENSION

Decrease angle/Increase Angle

HYPERETENSION
Excessive extension of a joint beyond its normal range of motion

CARDIAC MUSCLE

are located in the walls of the heart, appear striped (striated), and are under involuntary control.

SMOOOTH MUSCLE

a type of muscle that contracts without any voluntary control, and it is made of a thin form of layers,
which is made up of spindle-shaped, unstriated cells with only one nucleus and present in inner organs
walls like bladder, intestine, stomach, blood vessels, etc.

SKELETAL MUSCLE

Comprise 30 to 40% of your total body mass. They're the muscles that connect to your bones and allow
you to perform a wide range of movements and functions. Skeletal muscles are voluntary, meaning you
control how and when they work.

MUSCLE HYPERTROPHY

Enlargement of the muscles during high intensity of exercises

EXERCISE
a body activity that enhances or maintains physical fitness and overall health and wellness.

STRETCHING

keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of
motion in the joints.

Radial/Ulnar deviation

Movement of the wrist towards radius/ulna

Dorsiflexion/Plantar Flexion
Flexed toes/Pointed toes